Anthony's Growww Season - Let The Gainz Begin

[antevans007]

7/12

Weight - 189.2

No workout today, but I did play about 5hrs of paintball. First time ive played in years and man was it fun. My sheiko workout yesterday combined with crouching/sprinting all day has my legs feeling BEAT. Time to rest up tonight and tomorrow and then hit the gym on monday

[IK9]

Never been paintballing before.. I want to tho

[antevans007]

Here's my belt that came in yesterday. it came broken in, which is awesome. Its got 9 holes, and right now im on the 5th so ive got 4 holes in either direction. Quality is great and theres a lifetime warrantee.

[antevans007]

Never been paintballing before.. I want to tho

ton of fun man you should def try it out. Just be prepared to leave with a handful of welps lol



oh and heres what i think about katana. my post got left on the last page….

Ive only taken it 3 days so far but each day it has been great. I only need 1 scoop and I dont feel like thatll change unless its a PR day or something taste is pretty good, but nothing special in my opinion. Id say taste is better than average. My sheiko workouts have been taking me 2.5-3hrs and energy has been through the roof from start to finish. There's really no signal though when katana starts to work it just does lol. Basically theres no jitteriness or tingling to let u know it has kicked in, but you definitely know it has just because of your energy levels. My pumps have been awesome! For the first time in a while I had one of those pumps that actually hurt. Just the fact that my pump/vascularity was so great made me want to keep working out. Im definitely looking forward to seeing how this tub affects me from start to finish, but so far so good.

[antevans007]

Sheiko W2/D2

Deadlift To Knees:
135x8
225x5
275x3
330x3
385x3x2
415x2x4…No problem at all

Bench:
45x15
145x6
175x6
190x6x4…felt good so I decided to hit some singles
225x1
255x1
275x1
295x1

DB Fly:
50x10x5

Rack pulls:
225x3
300x4
360x4
415x2…called it quits right here and pulled a few from the floor. My hands hurt like a bitch by this point and I just couldnt handle heavy rack pulls.

DB Lunge:
20 sec rest
35x5(per leg)x5

DB Side Raises:
35x10
45x10x2

EZ Bar Curl:
25psx10x4

DB Shrug/superset/cable curl:
80x12x3…60xfailx3

Notes:
Bench felt great today. My setup is a lot more stable now and I have really made a conscious effort to keep my glutes squeezed throughout the lift to help with leg drive. Every single I did was a piece of cake. 295 flew off my chest just as fast as 275. Only issue was that the eccentric portion of the 295 lift felt SUPER heavy. I basically had to do a negative to keep the weight controlled on the way down. Im thinking it felt really heavy just because I haven't been working with weights in that range in a while. Also, rack pulls are still awful. It seems like by the time I get to my heavier working sets my grip is toast

[antevans007]

Sheiko W2/D3

Squat:
45x8
135x6
185x3
215x5
260x4
300x3x2
345x2x5

Bench Press:
45x15
145x5
175x4
205x3x2
235x2x2
225x3
190x5
160x7

Db Fly:
50x10
55x10x4

Tri Rope Pushdown:
100x20
120x15
140x10
140x10
160x7

Squat:
215x5
260x5x2
300x4x3
365x1

BB Calf Raises:
135x10x10…5 sec breaks

Incline row machine (stomach down):
2platesx10x4

Straight Bar Pulldown:
90x15
120x10
140x10
170x5 (full stack)

Abs:
Hanging leg raises: 3xfail

Cardio:
25 min stationary bike

Notes:
Week 2 of sheiko 29 in the books! Those sets of 345 felt STRONG. Form is def coming along. A fellow gym goer actually came up to me and complimented me on my squat depth/form.

[IK9]

Sheiko W2/D2
My setup is a lot more stable now and I have really made a conscious effort to keep my glutes squeezed throughout the lift to help with leg drive.

This.

Helps SOOOOO much. Good job!!

[antevans007]

This.

Helps SOOOOO much. Good job!!

it really does. BIG difference


Off Day

Weight: 189.0

[antevans007]

Sheiko Week 3/Day 1

Squat:
45x8
135x6
185x3
235x5
280x4
325x3x2
365x2x4
405x2 (PR)
435x1 (PR)

Bench:
45x10
145x5
175x4
205x3x2
235x3x6

Cable cross:
70x10
90x10
110x10x3

Squat:
135x5
215x3
260x3
300x3
345x3x3
365x4

Good Morning:
135x5
150x5
150x5
150x5
145x5

Notes:
Killed it today! Wasn't planning on going for a PR but I was feeling goooood. Hitting a PR on top of my toughest squat workout of sheiko thus far was a huge confidence boost.

[antevans007]

Sheiko 29 W3/D2

Deficit Deadlifts:
135x8
225x5
275x3x2
335x2x2
365x3x2
…switched to regular deads…
405x1
455x1
495x1
515x1
535x1
…back to deficits…
365x3x2

Bench:
45x10x2
145x5
175x4
205x3x2
235x2x3
255x2x2
235x3x2

DB Fly:
35x10
55x10
60x10
65x10x2

Rack Pulls:
135x5
225x3
315x3
385x1
405x1
435x1
485x1
505x1
435x1

Db lunge:
45x4(per leg)x5

Lying Incline Rows:
2platex10
2pl +10x10
2pl+20x8x2

Tri Rope pushdown:
110x19
130x10
140x8
100x12

Straight Bar Pushdown:
100x10
120x10
130x10
140x7

Notes:
Another really solid workout. First time pulling off the floor for full ROM in a couple weeks and I felt good. With the exception of the last set (starting position was too low) everything felt relatively light and form was improved. Also decided to just hit singles on rack pulls to conserve my grip strength, which allowed me to hit 505.

[antevans007]

Sheiko W3/D3

Squats:
45x8
135x5
185x3
215x5
260x5
300x3x2
345x3x5
375x1 (ATG)
405x1 (ATG)

Bench:
45x10x2
145x5
175x4
205x3x2
235x3x7

DB Fly:
35x10
50x10x2
55x10

Forearm work:
3 exercises, 4 sets each, Rep range of 12-15

Notes:
I had a freshly torn callus which made every exercise a pain because I couldnt grip the bar properly. Also, ive been having elbow pain (dull/aching) the past few workouts, but todays hurt like hell. Bench was HELL because of it (it even hurt on squat). The weight wasnt heavy but the elbow was bothering me to the point where It affected me mentally. I was thinking it was because of 1.) Increased frequency on major lifts and 2.) Weak forearms (cant remember the last time I trained them). Has anyone else had this problem before? Any suggestions on how to get back to normal? As for now I am going to 1.) skip benching my next workout 2.) Add in forearm work 2x a week and 3.) Ice/massage/stretch my elbow daily. All things considered I still got every rep and crushed that 405 squat.

[IK9]

Sorry about your injuries brah. Moving weight like a beast tho!

[antevans007]

Sheiko W4/D1

Squat:
45x8
135x6
185x3
215x5
260x4
300x3x2
345x3x4
375x1
405x1
430x1
455x1 PR!!!

Bench:
45x10x2
135x5
160x5
190x5
205x1
225x3
255x1
275x1
225x4
225x5

DB Fly:
35x12
55x10
65x10x3

Tri Rope Pushdown:
110x10
140x10
160x10
170x10x2

Good Morning:
115x5
125x5
145x5
145x5
135x5

Seated Calf Raises:
70x15x3

Notes:
Ive been at the beach Since Thursday (stuffing my face) and just got back today. Today was my first day in the gym since last wednesday, and man was it a good one! I went in super motivated and hit a new PR on squat. I feel like im moving some real weight now, but ive gotta keep chugging along until I hit 5 hundo

Sorry about your injuries brah. Moving weight like a beast tho!

thanks man, yea i hope I can get rid of this soon

[antevans007]

Sheiko 29 W4/D2

Bench:
45x10x2
145x5
175x4
205x3x2
235x3x2
255x2
265x2
275x2 (had someone hand it off and it ended up being my easiest set)

Deadlift:
135x5
225x5
275x3
330x3
385x3x2
435x3x2
475x1 (supposed to get 2)
475x2x2 (had to redeem myself)
495x1(to make up for the 1st set of 475)

Bench:
145x5
175x5
205x5x4

Pec Deck:
60x10x3

Cable Cross:
70x10x4

DB Shrug/superset/db curls:
75x12x3 - shrugs
40x8-10x3 - curls

Cable Reverse Curls:
50x20
70x10x2

Notes:
Legs and lower back had some DOMS going into this workout which made deadlifts a lot more difficult than I was expecting. I still got my reps in and had a solid workout in so all is good. I'll be finishing up sheiko 29 this friday and then will either move into 37 or have a week of testing my lifts.

[antevans007]

Sheiko 29 W4/D4

Weight:192.3

Bench:
45x10x2
145x6
175x5
205x4x2
230x3x2
250x2
265x1
285x1
300x1 (wasnt that hard but elbow felt weird so i backed off)
225x3x4(paused)

Squat:
45x8
135x6
215x5
260x4
300x3x2(belt)
345x3(belt)
365x3x3(belt/wraps/ATG)
385x3(belt/wraps/ATG)
405x3(belt/wraps/ATG)

Good Morning:
115x5
125x5x4

DB Bench:
45x6
70x6
80x6
90x6x2

Incline BB Bench:
135x5
185x3
205x3
225x3
235x3 (easy!)

Cable Cross:
Some random weight that made my chest feel huge x some amount of reps that felt necessary

Notes:
Ended sheiko 29 on a high note! 300 on bench felt super solid but my right elbow (has been giving me problems lately) didnt lock out quick enough so i backed off. squats were sick! 405 ATG for 3 reps holy **** am i proud of that. AND i think i had one more in the tank. Gonna rest the next two days and decide how I want to approach this next week. Its my last week home and I will be switching back to my school gym so i will either have fun next week and test maxes or start sheiko 37. PLEASE weigh in and let me know what u think I should do.

[IK9]

Keep doing what you're doing brah.. you're killing it.. all your lifts are $$$$

[antevans007]

Keep doing what you're doing brah.. you're killing it.. all your lifts are $$$$

thanks bro! check out my lifts from today


8/4

I had it in my mind last night that I was going to attempt a new PR on Deadlift today. I was originally going to rest another day but when u have the itch to go for it its almost impossible not to…with that being said heres how it went

Deadlift:
135x6
225x5
315x3
365x3
405x1
455x1 Before the workout I was deciding to go for either 555 or 565 but buy this point energy levels were through the roof and my warmup sets felt light as ****! 565 it is!
495x1
525x1 Ive pulled this weight around 5 times in my life and this was the best form/bar speed I have ever had
565x1 (+15lb PR!!)

Form stayed strong throughout the lift although this baby was a grinder! Knees were shaking but there was no way I wasnt gonna lock it out!

At this point I was extremely confident and decided to go ahead and attempt a new bench max…original plan was to wait until thursday.

Bench:
45x10
135x5
185x3
205x2
225x1
255x1
280x1
295x1
305x1 (+15lb Sheiko PR)
315x0 (form went all to hell)
310x1 +20lb sheiko PR!..Tied All time PR!

Notes:
Called it a day after bench. I was extremely exhausted, but also extremely happy. This was one of my most succesful lifts ever. I am now within striking distance of a 6 plate pull! Also, adding 20lbs to my bench in 4 weeks is beyond encouraging. It could be my ego talking, but I am 99.9 percent sure I have 315 in me when I am completely fresh. It's my fault for not waiting until Thursday but all in all I didnt have a bad showing. A few days rest now and then Ill be going for a squat max on Friday

[IK9]

Sick deadlift.. yeah.. you will for sure get 315 on a fresh day brah!!

[antevans007]

Sick deadlift.. yeah.. you will for sure get 315 on a fresh day brah!!

only time will tell!

[antevans007]

Sheiko 29 and my week of 1rm testing is in the books (Results below). I am extremely happy with how these first 4 weeks of sheiko have improved my strength and form. I'll be moving into my apartment tomorrow, which means changing gyms again (I despise switching gyms once I get comfortable in one). Sheiko 37 will begin monday with my new maxes.


Before Sheiko 29:
Squat: 425
Bench: 290
Deadlift: 550

After Sheiko 29:
Squat: 455
Bench: 310
Deadlift: 565

[jaredmus]

nice progression these programs work and top guys use them for a reason good stuff

[antevans007]

nice progression these programs work and top guys use them for a reason good stuff

preciate it bro! Im looking forward to future progression with this program



8/11/14
Sheiko 37 W1/D1

Weight: 191.2

Bench:
45x8x2
135x5
155x5
185x4x2
215x3x2
230x3x5

Squat:
45x8
135x5
185x3
225x5
275x5x2
315x5xx4
335x5

DB Fly:
40x10x2
55x10
65x10

Bench:
155x6
185x6x2
200x6x4

Good Mornings:
110x10
135x10x3

Notes:
So yesterday was my first workout of sheiko 37 and my first workout back in my school gym. It went great. I went ATG on just about every rep of squats and bench felt good from start to finish. BUT I am sore as **** today. Tomorrow's workout will be really interesting.

[offroadatv200]

You've made some SERIOUS progress. Keep it up man!

[IK9]

holy fck your lifts are $$$$

just your squat + deadlift puts you over 1K lol

[antevans007]

You've made some SERIOUS progress. Keep it up man!

thanks bro! its just been slow and steady progress as a result of some hard ass work

holy fck your lifts are $$$$

just your squat + deadlift puts you over 1K lol

yea im honestly thinking about doing a PL meet just to give it a try. Ive got another year of being considered a junior (20-23yrs), so i might try and take advantage of that

[antevans007]

Sheiko 37 W1/D2

Weight:193.2

Deadlift:
135x8
225x5
275x5
340x5x2
405x4x2
425x3x3
475x1x2

Incline Bench:
45x8x2
135x5
185x4
195x4
205x4
215x4
225x4
235x4
250x2

Tri Rope Pushdown:
100x20
120x10x3

Lunges:
40x5(per leg)x5

Abs:
Floor routine

Lat Pulldown wide:
140x10x3

Seated Cable Row:
110x12x3
130x12

Notes:
Hammies/glutes were really sore from mondays workout, but Dl's today felt strong. I had great speed off the floor on every rep. Also, Incline bench was $$$. I had 2-3 left in the tank on that last set with 250. One more workout on friday to close out week 1 of sheiko 37. Ill also be moving gyms AGAIN come Monday (main gym is under renovation this week)

[antevans007]

Sheiko 37 W1/D3

Bench:
45x8x2
135x5
150x7
170x6
185x5
200x4
215x3x2
230x2x2
250x2
275x2
195x4
185x6
170x8
150x10

Squat:
45x10
135x6
185x3
225x5
275x4x2
315x3x2
340x3x3
365x3
385x1
405x1

DB Fly:
40x10
55x10x4

Db Tri Extension:
25x12x2

DB Shrugs:
80x12x4

Cable Crossover:
???x12-15x4

Cable Curls:
50x12x4

Seated Calf Raises:
1platex12x4

Db Laterals:
35x10x3
40x9

Good Morning:
115x5
135x5
140x5
145x5x2

and 6 sets of forearm work

Notes:
Everything is coming along. Still getting stronger every workout!

[antevans007]

Sheiko 37 W2/D1

Weight:???

Squat:
45x8
135x6
185x3
225x5
275x4x2
315x3x2
365x2x3
385x2
405x2
415x2 (demolished this set…no doubt I had 4-5 in me)

Bench:
45x8
135x5
150x5
185x5
215x2
215x3
245x2x3
275x2
285x2
305x1
315x2 (All time PR!)

Squat:
135x5
250x3
295x3
340x3x3
355x3

DB Fly:
45x10
60x10x4

Good Morning:
135x5
145x5x3
135x5

Tri Rope Pushdown:
50x18
60x15
70x10
85x10x2

Notes:
What an AMAZING workout. I had every intention of sticking to the prescribed reps/sets but I was back in my favorite gym and felt incredible. Literally none of the weights felt heavy. I mean 415x2 was a rep PR and I easily had another 2-3 in me. And then I doubled a weight on bench that I have never successfully completed once. Both reps felt relatively easy (no sticking at all). Definitely going down as one of my best workouts ever.

[antevans007]

UPDATE:
So ive kinda been MIA lately. Grad school has been completely taking up all of my time, so when im not in class or the gym im studying or sleeping. However, I have still been putting in some serious work in the gym. Im not going to post all of my workouts but I will post today's and the highlights from the past couple of weeks.

Highlights
405x5 squat - No problem at all. each rep flew up
465x1 PRsquat after working sets
315x2 PR bench - first time ever hitting 3 plates and I end up crushing a double!
545x1 deadlift after working sets - considering all the reps i did beforehand I was extremely hitting this weight

Todays workout
Sheiko W4/D3 (last workout of this cycle)
Squat:
45x8
135x6
185x5
225x4
275x4
315x3x2
335x2
365x3x4
385x3
405x3x2

Bench
45x8
135x5
185x3
205x3
225x3
245x2
265x2
285x1
300x1

Cable Fly
32.5x10x3
37.5x10x2

Reverse curls
40lbx12x3

Tri Rope Pushdowns:
70x12
65x10x2
60x10x2

DB laterals:
30x12x3

Notes:
So this whole week the weights have felt way heavier than they should. I think its a combination of it being the end of the sheiko cycle (my body needs a break) and getting less sleep due to school. EWith that being said I have still mentally pushed through the weights and will now take time to recover before testing maxes next week. One interesting note from today: on the last set of 405 I borrowed someones weightlifting shoes with the raised hill(first time ever wearing them) and it made a huge difference. I was much faster out of the hole and felt very stable. I will definitely be looking into buying a pair in the future.

[antevans007]

Deadlift and Bench Max Day

Weight: around 194-195

Deadlift
135x6
225x5
315x3
365x2
405x1
455x1
495x1
545x1 (Too big of a jump)
570x1 5lb PR

Bench
45x8
135x5
185x3
205x3
235x2
260x2
285x1
300x1
315x0 (WTF)
325x1 nvm, all good (15lb PR from last sheiko cycle)

Notes:
So for deadlift I should've made the increments smaller as the weight got heavier and added extra reps in the beginning. I didn't feel warmed up enough to lift heavy and after 545 I knew 585 wasn't happening(warmups aside I still don't feel as if Im strong enough for 585). 6 plates will happen soon though!

For bench I knew I had a good shot at a solid PR as soon as I began warmups. Weight was flying off of my chest(except for 315 lol...just an overall ****ty rep). 325 was a bit of a grind but I locked it out and let out a few glorious expletives that drew some disapproving looks from fellow gym-goers.

Hoping my lower back is good to go by Friday. I really want to test my squat.