+1 for reactive
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05-03-2012, 10:05 PM #91
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05-04-2012, 01:34 AM #92
Dat dere Sheiko! Loving it??
Cupcakes and food pron look great too!
Thanks for stopping by my log for support, always appreciate it! You killed it last season, stoked for your GROWF TIME!Team Mustache
Follow my contest-prep log. It's mustache friendly!
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05-04-2012, 06:06 AM #93
Damn, JP - Sheiko looking tempting!
Mirin:
-Sheiko
-Macros
-Lifting shoes
-Food pr0n
Sincerely,
Jelly
LOLYou'll never know your absolute strength until you've reached your absolute weakest. -Me
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
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05-04-2012, 07:24 AM #94
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05-04-2012, 07:24 AM #95
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
LOL- I'd like to see that!
Cupcakes =
I've been lifting in the chucks for a while now (months), before that it was fila "skeletoes" (basically vibrams), and before that it was running shoes.
Yummy!
Gracias!
I'm stoked for growf too! Sheiko is going good so far. Other than my slight groin strain, ugh. The one thing I don't like about Sheiko is that it's 3 days a week. I like being in the gym 4-5 days a week. I understand that there is a lot of necessary recovery time though.
LOL- THanks bud!! Sheiko is fun/challenging!
MISC
Anyone reading this that's done Sheiko ever add in extra accessory work?
Weight back to a more stable 156.2 this AM, but tomorrow night I'm going to have a few beers on top of my normal macros. I have a game on sunday that is unexpected HIIT training (Filling in for someone), so those beers shouldn't be a probelm come monday morning★★★ RSP Nutrition Lead Representative ★★★
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05-05-2012, 08:18 AM #96
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05-05-2012, 01:43 PM #97
- Join Date: Jun 2006
- Location: Massachusetts, United States
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05-05-2012, 02:16 PM #98
- Join Date: May 2010
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JP I added in a fourth day of 6 sets of back usually 3 sets of pull ups and 3 sets of DB rows supported. 5 sets of lateral raises. Biceps and calves.
Matt Jansen
Strength Coach for the Strength Guys
www.thestrengthguys.com
Individualized program design for strength and sport specific athletes.
Scivation and Primaforce Representative
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05-05-2012, 03:19 PM #99
- Join Date: Jun 2006
- Location: Massachusetts, United States
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DUDE! That's almost EXACTLY what I was thinking. I was thinking BB rows instead of DB, or maybe T-bar, but other than that your spot on. I'm going to start this immediately! Thanks for the advice!
Misc
With today being cinco de mayo and all, I usually go out and get after it with friends, etc etc. This year the wife and I are staying in and making Home made everything! Last night I made a black bean and pineapple salsa that has sat over night. Currently in the oven is home made tortilla chips. Next up is enchilladas, topped with some of the salsa I made! Dessert will be a mango walnut cake I will also be having 3-4 corona lights!
I'm cutting my macros back a little bit to 40/350/210 to make up for the beers "somewhat". Tonight is the first night I'm going to let loose a little bit and not worry so much. I have an out of the norm HIIT cardio session tomorrow anyway in the form of a soccer game, so I'll be fine!
Sheiko week 3 in the AM!★★★ RSP Nutrition Lead Representative ★★★
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05-05-2012, 03:33 PM #100
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05-05-2012, 07:22 PM #101
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05-06-2012, 09:54 AM #102
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05-06-2012, 10:15 AM #103
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Sheiko + food pron. Our logs are going to be twins in a couple of weeks here
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
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IG: @Bnizzle163
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05-06-2012, 10:19 AM #104
- Join Date: Jun 2006
- Location: Massachusetts, United States
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It's all about balance baby! It gets tougher the deeper into prep you go, but off season it's a piece of cake! So stay the course bud, you got this! Weight was up about a pound from yesterday, we'll see how tomorrow looks!
They are!! This upcoming friday will start another round of cupcake epicness! I have an order to pick up! I got the wife some custom made pug and jack russell cupcakes for "mothers" day from our dogs! I'm so sly
Yeah Budddddayy! Glad to have you aboard the pain/gain train with a cupcake engine!
Billy! We be bossin togetha! I'm LOVING sheiko right now. I'm pumped for you to start!
Workout update shortly, food update a bit later!★★★ RSP Nutrition Lead Representative ★★★
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05-06-2012, 12:22 PM #105
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Nutrition: 45/400/200
Sheiko 29:Week 3 Day 1
(1RPM%/reps/sets/weight)
BB Bench
50% 5 1 130
60% 4 1 155
70% 3 2 185
80% 3 6 210
DB Fly
10 x 5
Standing Good Mornings
5 x 5
Squat
55% 5 1 175
65% 4 1 205
75% 3 2 235
85% 2 4 265
Abs
10 x 3
Squat
50% 3 1 155
60% 3 1 190
70% 3 1 225
80% 3 4 250
Pushups
10 x 5
Duration 1hr 35min
MISC
Weight:158.2 - Up a little as a result of cinco de mayo Let's see how tomorrow looks!
I am LOVING sheiko! Absolutely dominated it today.
I'm adding one day of accessory work also. It will mostly focus on lats and biceps.
Food porn later tonight!★★★ RSP Nutrition Lead Representative ★★★
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05-06-2012, 01:45 PM #106
every time i see one of these workouts i'm amazed at the volume involved... SOLID workout man, strength looks like it's coming up nicely. sounds like cinco de mayo was a blast! i myself celebrated something different, but with about a half of a cake... lol. i feel like hammered horse sh!t from it today too haha. how's your conditioning looking post show? you aren't up that much from stage weight, i bet you are still hella lean. do you plan to really eat into your powerlifting meet, or still keep it lean for a while? oh yeah and in4food!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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05-06-2012, 03:03 PM #107
- Join Date: Dec 2007
- Location: Melbourne, Victoria, Australia
- Age: 39
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- Rep Power: 1802
Wow, 1 hour 35 in the gym. that's a damn long time! I suppose you're not feeling the lethargy in your off season so why not!
Your reverse is going perfectly mate. Impressed.- <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.
- Also, join my log on ********: http://www.********.com/AndysNaturalJourney
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05-06-2012, 06:10 PM #108
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Yeah man there's a ton of volume lol, but it's kinda fun in a crazy way! Hope you had a good graduation and celebration!
I'm not hella lean, and I'm not fat lol. Somewhere in the middle, very comfortable where I'm at. I'm not afraid of the fluff, I don't need year round abs, but I want to go slow, and do it right. Stomach is washed out, but everything else looks pretty solid/lean! As long as I'm under 165 for the meet then I'm cool with it! I'd like to stay out of the 160's for another 2 weeks or so, but we'll see!
Def. a long time, but fun! I love the mental battle, telling myself "only 8 more sets" when I get to the second round of squat haha. Zero lethargy here! Thanks for stopping by bud★★★ RSP Nutrition Lead Representative ★★★
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05-07-2012, 06:04 AM #109
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Weight 157.2
Accessory Training:
BB Row - 135 x 6, 185 x 6, 195 x 6, 195 x 5
HS Iso Row- 2pps x 6, 6, 6
Pullups - BW +25 x 6, 6, 6
DB Curl - 35 x 7, 6, 6
Seated Side Laterals - 35 x 6, 6, 6
So I've decided to add an accessory day to go along with Sheiko. I will mainly be focusing on back and biceps on this day. Had a game last night and tweaked my ankle a little bit, we'll see how it responds tomorrow with deadlift. Forgot to add the food pron last night, so I'll do that shortly★★★ RSP Nutrition Lead Representative ★★★
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05-07-2012, 06:15 AM #110
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
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Nice that you're adding some pulling/bi's into the mix, deadlifts hit most of the back, but still misses a few things. I'd suggest trying out close grip chin-ups as a back movement. I know everyone is different, but I feel them the most out of any back movement (lats, mid-back, even upper back when squeezed at the top), only thing is I just discovered this a few months ago lol, wish I would have had an entire "offseason" to really work on them.
Also, 1 hour 35 min for a sheiko workout is a pretty good time. I remember a few of the workouts would take 2+ hours. Keep it up JP.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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05-07-2012, 07:03 AM #111
- Join Date: Jun 2006
- Location: Massachusetts, United States
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My Sheiko times are a little quicker than normal because I superset all the accessory work. I simply couldn't run sheiko if I didn't do that, work schedule wouldn't allow it. I'm in the works of putting together a home gym though, so that could change shortly. I need to invest in one of those weight vests you got. Seems like awesome cardio! How much was it? Link?
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05-07-2012, 07:08 AM #112
- Join Date: Jun 2006
- Location: Massachusetts, United States
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DUDES!! How is it that NO ONE called me out on my thread title? I JUST NOW REALIZED IT SAYS "CUPS CAKES" LOL!!! What an idiot! haha.
Just so I'm not full of $hit
Pork Tenderloin, sweet potato, carrots, brocolli
Greek Yogurt, WF Chocolate dip, rice krispie treats cereal, apple jacks, russell stovers vanilla creme egg
Enchillada, turkey chili
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05-07-2012, 07:11 AM #113
- Join Date: Jun 2006
- Location: Massachusetts, United States
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Banana Nut protein pancakes, turkey bacon
Strawberry cheese cake protein pancakes
Godiva Vanilla Liquor and Stout Cupcakes
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05-07-2012, 07:15 AM #114
- Join Date: Jun 2006
- Location: Massachusetts, United States
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CINCO DE MAYO
Enchillads
[i]Black bean and pineapple salsa[/]
[i]Tortilla Chips[, Carona Light/i]
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05-07-2012, 07:17 AM #115
- Join Date: Jun 2006
- Location: Massachusetts, United States
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Biscoff Spead, Grape Jelly, bananna sandwich
BJ GY Bananna PB, Vanilla FY, Extra bananna, graham crackers
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05-07-2012, 07:28 AM #116
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05-07-2012, 07:34 AM #117
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
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05-07-2012, 04:12 PM #118
- Join Date: Jun 2006
- Location: Massachusetts, United States
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05-07-2012, 04:52 PM #119
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OH SNAP ADAM....could've saved you some loot!!!
http://www.amazon.com/Weekly-Sale-ZF...uct/B002P60ZZCPrepping for Summer 2013 w/Ahlstrom Fitness Consulting
"You Either Build or Destroy"-Jay Electronica
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05-07-2012, 04:57 PM #120
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