Not being an inconsistent, program hopping, undereating skinny***

[BeAPeet]

Title basically describes what my lifting and eating has been like ever since i started 4-5 years ago.

This log is meant to help me leave that behind me and stay consistent with both lifting and eating to get big/strong.

routine:

3-4 days/week:
-squat (olympic): 1 top set + some back off sets
-bench: 1 top set + some back off sets
-pullups-supersetted with-ghetto ghr

every once in awhile:
-deadlift: 1 top set + some back off sets
-whatever i want to do/feel i should be doing

That's it, i guess.

[BeAPeet]

Monday:

(olympic) squats
100kg/220lbs x 2 (my pr was 3 i believe, lol)
80kg/176lbs x 5 x 3

bench
100kg/220lbs x 1 (PR, just wanted to finally bench 2 plates)
80kg/176lbs x 6 x 3

pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 10/assisted reps x 10

[BeAPeet]

today:

(olympic) squats
100kg/220lbs x 6 (PR, quite happy with this)
90kg/198lbs x 3 x 3

bench
95kg/209lbs x 4 (PR, happy with this as well)
80kg/176lbs x 8 x 3

pullups/ghetto ghr
bw x 10/assisted reps x 10
bw x 8/assisted reps x 10

[BeAPeet]

morning weight is around 81-82kg these days, steadily gaining weight

[BeAPeet]

today:

morning weight: 82,4kg

(olympic) squats
110kg/242lbs x 3 (PR, form was pretty good as well, happy)
90kg/198lbs x 3 x 3

bench
100kg/220lbs x 3 (PR, 3rd one was one damn ugly grinder, but i'll gladly take it)
85kg/187lbslbs x 5 x 3

pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 8/assisted reps x 10

[BeAPeet]

today:

morning weight: 83,2kg (aww yeaah)

(olympic) squats
110kg/242lbs x 4 (PR)
90kg/198lbs x 4 x 4

bench
95kg/209lbs x 5 (PR)
80kg/176lbs x 10
80kg/176lbs x 8

pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 9/assisted reps x 10

Was feeling pretty sleepy/weak going in to this workout, form was off on both the squat and bench top set, i still PR'd on both though, so i guess i must really be getting stronger. I should go to bed earlier though, to avoid this kinda stuff in the future

[BeAPeet]

yesterday:

(olympic) squats
110kg/242lbs x 1
90kg/198lbs x 3 x 2

bench
100kg/220lbs x 2
80kg/176lbs x 5 x 2

pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 9/assisted reps x 10

poop, knew this was coming though, got drunk as fuu on thursday and hadn't been eating enough the few days leading up to this workout

[BeAPeet]

today:

(olympic) squats
115kg/242lbs x 0 x 2 (just felt heavy)
100kg/220lbs x 2 x 2
100kg/220lbs x 1

bench
100kg/220lbs x 1
80kg/176lbs x 5
stopped cause i was so pissed off at myself

I'm being so fking stupid, constantly trying to hit pr's instead of making sure i get some good volume in, definitely need to change some things

[23Akers]

today:

(olympic) squats
115kg/242lbs x 0 x 2 (just felt heavy)
100kg/220lbs x 2 x 2
100kg/220lbs x 1

bench
100kg/220lbs x 1
80kg/176lbs x 5
stopped cause i was so pissed off at myself

I'm being so fking stupid, constantly trying to hit pr's instead of making sure i get some good volume in, definitely need to change some things

I sometimes find myself addicted on hitting pr's too. Good luck!

[BeAPeet]

I sometimes find myself addicted on hitting pr's too. Good luck!

Yeah, as I noticed it can be really detrimental to training...


anyway, I've decided i'm starting sheiko 29 tomorrow, have a couple of notes to add to that decision (mainly aimed at myself)

-I need something that tells me what to do, in order for me not to fuk up, sheiko seems perfect for that, as it tells you exactly what to do
-I'll probably be doing sheiko routines (likely a lot of 29 and 37) for a good while, if I like it (mainly because of the reason above)
-I will be upping training maxes if I feel it's appropriate (when working sets feel rather easy for at least a couple of workouts in a row)

I am excite!

[BeAPeet]

sheiko #29

week 1 :day 1

bench:
50% 52,5kg x 5 x 1
60% 62,5kg x 4 x 2
70% 75kg x 3 x 2
75% 80kg x 3 x 5

squat:
50% 60kg x 5 x 1
60% 72,5kg x 5 x 2
70% 85kg x 5 x 5 (form was so much better by the fifth set that it was actually easier than the first one)

bench:
50% 52,5kg x 5 x 1
60% 62,5kg x 5 x 1
70% 75kg x 4 x 4

db fly:
12kg x 10 x 5

standing good morning:
60kg x 5 x 5

comments: pretty awesome, i don't ever wanna work out any other way lol

[BeAPeet]

morning weight: 83,5kg

sheiko #29

week 1: day 2

deadlifts pausing at knees:
50% 82,5kg x 3 x 1
60% 102,5kg x 3 x 2
70% 120kg x 3 x 2
75% 127,5kg x 3 x 4

incline bench press:
60kg x 6 x 4

dips:
bw x 5 x 5

deadlifts from blocks:
55% 95kg x 4 x 1
65% 110kg x 4 x 1
75% 127,5kg x 4 x 2
85% 145kg x 3 x 4

lunges:
40kg x 5(each leg) x 5

hanging leg raises:
10 x 3

[BeAPeet]

morning weight: 82,9kg must eat moar

sheiko #29

week 1: day 3

bench press:
50% 52,5kg x 5 x 1
60% 62,5kg x 5 x 1
70% 75kg x 4 x 1
75% 80kg x 3 x 2
80% 85kg x 2 x 2
75% 80kg x 3 x 2
70% 75kg x 4 x 1
60% 62,5kg x 6 x 1
50% 52,5kg x 8 x 1

db fly:
12kg x 10 x 5

squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 2
70% 85kg x 3 x 2
75% 90kg x 3 x 5

seated good morning:
40kg x 5 x 5

comments: bench was pretty easy, might bump my training max up 5kg, realized after squatting that i have been forgetting about breathing correctly, which has had an impact on my tightness

[BeAPeet]

morning weight: 83,9kg

sheiko #29

week 2: day 1

squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 2 x 5

bench press:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 5

db fly:
12kg x 10 x 5

push ups:
10 x 5

front squat:
45% 55kg x 3 x 2
55% 65kg x 3 x 2
60% 72,5kg x 2 x 4

standing good morning:
60kg x 5 x 5

comments:
-squat form is slowly improving i believe, but i should probably do some mobility work
-i bumped my training max for bench up 5kg, the sets def weren't hard but they felt good

[BeAPeet]

i've decided i should start doing some kind of mobility warmup before squatting, i've also decided i'm going to add some sets of chinups on deadlift days

[BeAPeet]

sheiko #29

week 2: day 2

deadlifts pausing at knees:
50% 85kg x 3 x 1
60% 102,5kg x 3 x 1
70% 120kg x 3 x 2
75% 127,5kg x 2 x 4

bench press:
50% 55kg x 6 x 1
60% 65kg x 6 x 2
65% 72,5kg x 6 x 4

db fly:
12kg x 10 x 5

deadlifts from blocks:
55% 95kg x 4 x 1
65% 110kg x 4 x 1
75% 127,5kg x 4 x 2
80% 135kg x 4 x 4

lunges:
40kg x 5 x 5

chinups:
6 x 4

comments: Hurt my right shoulder a little on the pause deads, i'm guessing it was due to pulling with bent arms (guess i should focus more on form during these), so i was careful with it for the rest of the workout. Guessing i pulled something in my delt a little bit, will likely be gone by monday so no worries

[BeAPeet]

sheiko #29

week 2: day 3

squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 2 x 5

bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 2 x 2
75% 82,5kg x 3 x 1
65% 72,5kg x 5 x 1
55% 60kg x 7 x 1

db fly:
12kg x 10 x 5

squat:
50% 60kg x 5 x 1
60% 72,5kg x 5 x 2
70% 85kg x 4 x 4

standing good morning:
60kg x 5 x 5

[BeAPeet]

yesterday:

morning weight: 83,4kg (gonna start focussing on stuffing my face again)

sheiko #29

week 3: day 1:

squat:
55% 65kg x 5 x 1
65% 77,5kg x 4 x 1
75% 90kg x 3 x 2
85% 102,5kg x 2 x 4

bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 6

db fly:
12kg x 10 x 5

pushups:
10 x 5

squat:
50% 60kg x 3 x 1
60% 72,5kg x 3 x 1
70% 85kg x 3 x 1
80% 95kg x 3 x 4

standing good morning:
60kg x 5 x 5

comments:
-stretched the full squat position before squatting, helped a ton
-heels at hip width is a good width for me on squats (moved them in this close on the very last set of squats, felt better and easier than all the others)
-benching was ok, nothing crazy
-been thinking about what i wanna do after these 4 weeks, will probably do #37 while upping squat and dead max 10kg and upping bench max 5kg

[BeAPeet]

last friday:

sheiko #29

week 3: day 2:

deficit deadlift:
50% 85kg x 3 x 2
60% 102,5kg x 3 x 2
65% 110kg x 3 x 4

bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 2 x 3
85% 95kg x 2 x 2
80% 87,5kg x 3 x 2

db fly:
12kg x 10 x 5

deadlift from blocks:
60% 102,5kg x 4 x 1
70% 120kg x 4 x 2
80% 135kg x 3 x 2
90% 152,5kg x 2 x 3

lunges:
40kg x 5 x 5

chinups:
8 x 4

comments: deficit deads were really easy, block pulls kinda hard, bench was k

[BeAPeet]

today: (no time yesterday)

morning weight: 84kg (after a big dump lol)

sheiko #29

week 3: day 3:

squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 3 x 6

bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 7

db fly:
12kg x 10 x 5

press:
40kg x 4 x 5

standing good morning:
60kg x 5 x 5

comments:
squat form was all over the place, gonna write down a check list of things to focus on when i squat, bench felt pretty good

[BeAPeet]

things i should do when squatting:

-pull shoulderblades back and pinch them together
-heels about at hip width, toes pointing out
-look forward
-push ass back
-breath into belly
-sit straight down while pushing knees out
-go back up the same way

[BeAPeet]

morning weight: 84kg

sheiko #29

week 4: day 1:

squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 3 x 5

bench:
55% 60kg x 5 x 1
65% 72,5kg x 5 x 1
75% 82,5kg x 4 x 5

db fly:
14kg x 10 x 5

dips:
8 x 5

front squat:
40% 47,5kg x 5 x 2
50% 60kg x 4 x 2
60% 72,5kg x 3 x 3

standing good morning:
60kg x 5 x 5

comments: followed the cues i wrote down for squat, form was consistenly pretty good (with of course still a few errors here and there) very happy bout that, bench felt pretty good, switched to arms crossed grip on front squat cuz my form was breaking down rather badly with clean grip

[BeAPeet]

sheiko #29

week 4: day 2:

bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 2
85% 95kg x 2 x 3

deadlift:
50% 85kg x 3 x 1
60% 102,5kg x 3 x 1
70% 120kg x 3 x 2
80% 135kg x 3 x 2
85% 145kg x 2 x 3
80% 135kg x 2 x 3

bench:
50% 55kg x 5 x 1
60% 65kg x 5 x 1
70% 77,5kg x 5 x 4

db fly:
14kg x 10 x 5

chinups:
8 x 4

comments: due to circumstances this was my second workout day in a row, and i definately felt it, things moved kinda slow... got it done though

[BeAPeet]

update: so i have one workout of 29 left which i'll be doing tomorrow and that's all i'm doing this week (so this is kind of a rest/deload week) and then i'm starting 37 on monday (i started 29 on a wednesday) with raised maxes

[BeAPeet]

yesterday:

morning weight: 84kg

sheiko #29

week 4: day 3:

squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 3 x 6

bench:
50% 55kg x 6 x 1
60% 65kg x 5 x 1
70% 77,5kg x 4 x 2
80% 87,5kg x 3 x 2
85% 95kg x 2 x 2
80% 87,5kg x 3 x 2
70% 77,5kg x 4 x 1
60% 65kg x 6 x 1
50% 55kg x 8 x 1

db fly:
12kg x 10 x 5

dips:
8 x 5

seated good morning:
40kg x 5 x 5

leg raises on dip bars:
10 x 3

comments: squats all went up pretty fast, form felt decent, very happy about this, bench wasn't too hard either

[BeAPeet]

monday:

morning weight: 83-84kg: going to be bulking hard again during 37 and try and get to 87-88kg by the end of these 4 weeks

sheiko #37

bench:
50% 60kg x 5 x 1
60% 70kg x 4 x 2
70% 82,5kg x 3 x 2
75% 90kg x 3 x 5

squat:
50% 65kg x 5 x 1
60% 77,5kg x 5 x 2
70% 90kg x 5 x 5

db fly:
12kg x 10 x 5

bench:
50% 60kg x 6 x 1
60% 70kg x 6 x 2
65% 77,5kg x 6 x 4

comments:
-bench felt pretty good
-squat was so ****, wasn't staying tight at all, gonna blame it on a rough weekend lol
-had no time to do gm's
-added 8kg to bench max and 10kg to squat and dead max

[BeAPeet]

sheiko #37

deadlift:
50% 90kg x 5 x 1
60% 107,5kg x 5 x 2
70% 125kg x 4 x 2
75% 135kg x 3 x 4

incline bench:
60kg x 4 x 6

dips:
+10kg x 5 x 5

deadlift from blocks:
50% 90kg x 5 x 1
60% 107,5kg x 5 x 2
70% 125kg x 4 x 2
80% 145kg x 3 x 4

lunges:
40kg x 5 x 5

leg raises on dip bars:
10 x 3

chinups:
bw x 15

comments: not too hard of a day, felt pretty good. also, i kind of had an epiphany bout squats, i'm going to start gripping the bar as narrowly as i can

[BeAPeet]

friday:

sheiko #37

bench:
50% 60kg x 7 x 1
55% 65kg x 6 x 1
60% 70kg x 5 x 1
65% 77,5kg x 4 x 1
70% 82,5kg x 3 x 2
75% 90kg x 2 x 2
70% 82,5kg x 3 x 2
65% 77,5kg x 4 x 1
60% 70kg x 6 x 1
55% 65kg x 8 x 1
50% 60kg x 10 x 1

db fly:
12kg x 10 x 5

squat:
50% 65kg x 5 x 1
60% 77,5kg x 4 x 2
70% 90kg x 3 x 2
75% 97,5kg x 3 x 5

comments:
-skipped some of the auxiliary exercises cuz of time issues
-squat form felt way better than last time, still far from what it should be though, soon i will be on that chinese-impeccable-oly-squat-form time though

[BeAPeet]

morning weight today was 83,6kg, been around this weight for too long now, need to get my bulk back on

also, i'm going to do today's workout tomorrow afternoon instead of this evening, because it looks like it'll be a fking long one

[BeAPeet]

yesterday:

sheiko #37

squat:
50% 65kg x 5
60% 77,5kg x 4 x 2
70% 90kg x 3 x 2
80% 105kg x 2 x 5

bench:
50% 60kg x 5
60% 70kg x 4
70% 82,5kg x 3 x 2
80% 95kg x 2 x 6

db fly:
12kg x 10 x 5

pushup:
10 x 5

squat:
55% 72,5kg x 3
65% 85kg x 3
75% 97,5kg x 3 x 4

standing good morning:
60kg x 5 x 5

comments:
-did some stretching before squatting and focused on pushing knees out, squats felt a lot better, they weren't easy though