Sheiko Addiction

[Randoja]

New to this Forum, but there are a ton of users it seems. Already have my log on another board, but figured I would post up here too. Thanks for checking it out.

4-9-12 Legs
Squat 4@185--3@225--2@275--5@315PB
SLDL 5x8@165
Leg XT 2x8@160--2x6@170--2x4@180 5sec hold 3 sec Neg
Calf Raises 2x50@135--2x25@180--2x15@225--7@275
Hips Adductor 4x15@205
Abductor 4x15@190

Apparently harnessed the power of ham today, very happy with the workout.

[Randoja]

4-10-12 Chest, Triceps

Bench 5@135--5@155--5@185--2@205--3@225--1@235--1@245PBs Short air guitar solo
Incline Bench 2x8@115--2x5@135--4@155--2@175
CGBP 2x8@145--5@175--4@175
Incline DB Fly 2x8@55--2x6@60--8@60
Dips 3x10 BW

The gains I'm getting this week so far are big. I think the pig we got our easter ham from was on the gear. Also stoked, was chosen to log Anabeta Elite. Feel free to pm me for a link, it's supposed to be a pretty legit product from what I've read.

[Randoja]

Woo hoo back day!

[Randoja]

4-12-12 Back, Biceps

Deadlift 5@225--5@275--4@315--4@355PB
BB Row 2x8@135--2x6@155--2x4@155
Lat Pull 2x8@140--2x6@150--2x4@160
DB Curl 2x8@30--2x6@32.5--2x4@35
Hammer Curl 2x8@30--2x6@32.5--2x4@35
Reverse BB Curl 8@30--8@40--8@50

Hit the deadlift I wanted to, but I need to explode from the bottom more. I tried to do another set of 4@355 and couldn't get off the ground, legs a bit sore from squats still though so that's not too bad.

[Randoja]

Super fail updating of my log as of late but I'm a bit more active on this forum now. Since my last post I hit a 245 bench 350 squat 385 dead. Just cut a lb or 2 of fat off after my bulk cycle, gonna try to clean bulk all summer. Incoming workout tomorrow.

[Randoja]

5-7-12 Chest, Triceps

Bench 5@135--5@155-4@185--3@205--2@225--1@225
Incline Bench 8@135--5@125--4@155--4@155
CGBP 2x8@135--2x6@155--3@185
Rope Pulldown 4x10@70
Incline DB Fly 3x8@50--5@50
Dip Mchne 2x10@270--8@285--7@285

Been trying to do too many singles on chest day and it's stifling my progress IMO. Time to do some work and achieve some hypertrophy.

[Randoja]

5-8-12 Leg Destruction

Squat 5@185--5@225--5@275--5@315--2@335--1@335
SLDL 5@185--5@225--5@275--5@315--5@315
Leg Xt 2x10@170--6+2@170--5+2@170
Seated Calf Raise 2x25@135--2x15@180--10@225--10@270
__________________
Now 5'10 175 Lbs. 8.9%BF Bench-245 Squat-350 DL-385
Goal by Sept. 190lbs 7.5%BF Bench-280 Squat-360 DL-430
Training Journal-Randojas 6-8 Week Bulk
Attaining linear progression through hard work.

[Randoja]

5-10-12 Shoulders, half @$$ abs

Mil Press 5@115--5@115--(4+1)@115--(3+2)@115--(2+1+2)@115
DB Arnold 5x5@35
DB Lateral Raise 4x8@20
DB Front Raise 4x8@30
Cable Face Pull 4x8@140
Rear Delt Machine 4x8@105
Weighted crunches 1x20@90 1x10@90 all very slow
Leg Lifts 3x20 straight legged

Pretty good shoulder day mil press was a grind. On the very last rep It took what felt like a minute to get it up, some guy came running over to grab it and I just kinda growled at him cause I was really into it, he backed off and I finished my set.
__________________
Now 5'10 175 Lbs. 8.9%BF Bench-245 Squat-350 DL-385
Goal by Sept. 190lbs 7.5%BF Bench-280 Squat-360 DL-430
Training Journal: Randoja-Eat Clean, Lift Heavy, Acquire Aesthetics
Attaining linear progression through hard work.

[Randoja]

5-11-12 Back, Biceps

Deadlift 5@135--3@225--5x5@315--1@405PR
BB Row DBL UH 2x8@135 DBL OH 2x8@135
Lat Pull 8@100--2x8@110--8@120
DB Curl 3x8@35
Hammer Curl 3x8@35
BB Reverse Curl 3x8@50

Good day at the gym, I feel like a guy who lifted over 400lbs for the first time ever.
__________________
Now 5'10 175 Lbs. 8.9%BF Bench-245 Squat-350 DL-405
Goal by Sept. 190lbs 7.5%BF Bench-280 Squat-360 DL-430
Training Journal: Randoja-Eat Clean, Lift Heavy, Acquire Aesthetics
Attaining linear progression through hard work.

[u5711]

keep up the good work brah, looking pretty aesthetic

[Randoja]

keep up the good work brah, looking pretty aesthetic

Thanks bro, and Ya readers or reps, I'm stoked on either

[Randoja]

5-14-12 Chest, Triceps

Bench 6@135--5@155--4@215--3X4@205
CGBP 2x8@135--2x6@155--4@185
Decline HS 8@140--8@180--6@230--6@250--4@270--4@320
Pec Dec 8@100--8@90--2x8@80
Inc DB Fly 2x6@50
Rope Pulldown 4x10@70
Dips 2x15@BW

Not a great workout, at least I get to squat tomorrow.
__________________
Now 5'10 175 Lbs. 8.9%BF Bench-245 Squat-350 DL-405
Goal by Sept. 190lbs 7.5%BF Bench-280 Squat-360 DL-430
Training Journal: Randoja-Eat Clean, Lift Heavy, Acquire Aesthetics
Attaining linear progression through hard work.

[Randoja]

5-15-12 Legs Legs Legs

Squat 5@135--5@225--4x4@315
SLDL 5@225--5@275>straps>3x5@315
Leg XT 4x10@170
Seated Calf Raise 25@180--25@225--15@225--15@270--10@270--25@270

Great day at the gym today love legs!
__________________
Now 5'10 175 Lbs. 8.9%BF Bench-245 Squat-350 DL-405
Goal by Sept. 190lbs 7.5%BF Bench-280 Squat-360 DL-430
Training Journal: Randoja-Eat Clean, Lift Heavy, Acquire Aesthetics
Attaining linear progression through hard work.

[Randoja]

5-17-12 Shoulders

Mil Press 4x4@120
DB Arnorld 4x8@35--1x7@35 Supposed to be 5x5 but I forgot, guess I'll take the progress.
DB Lateral Raise 8@22.5--3x8@20
DB Front Raise 4x8@32.5
CBL Face Pull (seated) 8@60--8@70--2x8@80
Rear Delt Seated Simulated Bent Over Lateral Raise 3x8@20per side

[Randoja]

5-18-12 Back Biceps

Deadlift 5@135--3@225--4x4@365--1@415
BB Row 2x8@135--2x8@155
Lat Pull 8@110--2x8@120--8@130
DB Curls 4x8@32.5
Hammer Curls 4x8@32.5
BB reverse Curl 3x8@50

Dear Gravity,
You work for me now.
-Randoja

[Randoja]

5-21-12 Chest, Triceps

Bench 5@135--5@185--3x3@215--2@225--1@225
Incline Bench 2x8@1352x6@155
CGBP 2x8@135--2x5@155--2@185--3@185
Pec Deck 2x8@70--2x8@80
Decline DB Fly 3x8@50--5@50
V-bar Push down 8@70--3x8@80
Dips 13,12,11@BW

Got it done today.

[Randoja]

5-22-12 Legs

Squat 2x5@135--5@225--2x3@335--2@335
SLDL 5@225--5@275>straps>5@315--5@325--5@335
Leg XT 2x10@170--8@170--5@170
Seated Calf Raise 25@135--25@180--15@225--15@270--2x10@270

[Randoja]

5-24-12 Shoulders

Mil Press 5@45--3@95--3@135--(2+1)@135--(2+1)@135--3x3@115
DB Arnold 4x8@35
DB Lateral Raise 2x8@20--2x8@22.5
DB Front Raise 2x8@32.5--2x8@35
CBL Face Pull 8@70--8@80--2x8@90
Rear Delt Machine 8@105--8@120--2x8@105

Good day on shoulders today, 135x1 is a PR so all of that mil pressing was just a bonus. It feels good to see progression on my weakest link.

[Randoja]

5-25-12 Back, Biceps

Deadlift 3@135--3@225--1@315(Raw as Faurk)>Straps>3x3@385--1X425
BB Row 2x8@135--2x8@155
Lat Pull 2x8@120--8@130--8@140
DB Curls 2x8@32.5--8@35
Hammer Curl 2x8@32.5--8@35
BB Reverse Curl 8@65

Today was an absolutely phenomenal workout. There was a guy doing some high rack pull shrugs in the power rack while I was deadlifting right next to him. So It was like powerlifter corner at the gym. We both have almost 400lbs on our bars and were lifting it and grunting our asses off. It was like a beautiful testosterone symphony with the repeated sound of 400lb bars crashing like cymbals in unison with our harmonious screams of power. I need food and a nap.

[Randoja]

5-28-12 Chest, Triceps

Bench 3@135--3@185--1@225--1@250PB--3x1@225--3@205--5@185
HS Decline Press 8@180--8@230--8@230--7@230
CGBP 2x8@135--2x6@155--2x4@185
Peck Deck 2x8@80--2x8@90
Inc Cbl Fly 8@60--8@70--2x8@60
Rope Pulldown 3x8@80--8@70
Dips 10,9,8,7,6,5,4,3,2,1@BW

After hitting 250 on bench I thought ok here's a fork in the road of today's workout. I can either push to get a swollen ego or I can just do some fing work and get swollen chest and triceps. I chose the latter and I'm happy that I did. Finished the entire workout pretty strong IMO and I know this is the kind of day gains are made of.

[Randoja]

5-29-12 Legs

Squat 3@135--2@225--1@315--1@365--0@375--3@315
SLDL 5@225--5@275--3x5@315
Leg XT 2x8@170--2x8@180
Seated Calf Raise 2x25@180--2x15@270--2x15@220
SLDL 2x5@225 trying to correct form

Pretty good leg day, although I'm having a bit of trouble keeping my hamstrings under tension during SLDL. Not sure if I've gained some flexibility or what. Gonna really nail it down next week on deload with some lighter weight.

[dday39]

what up fellow M&S homie?

so what is this program template?

[Randoja]

5-31-12 Shoulders

Mil Press 3@45--2@95--1@115--1@135--1@145--0@155
Bench Press 4x6@185--(5+1)@185
DB Arnold Press 4x8@35
DB Lateral Raise 4x8@22.5
DB Front Raise 4x8@35
CBL Face Pull 8@80--2x8@90--8@100
Rear Delt Machine 4x8@105

Missed the 155 mil press I really wanted. However the workout as a whole was an absolute smoker. My shoulders were swollen up like balloons when I was done.

[Randoja]

what up fellow M&S homie?

so what is this program template?

Basically it's a 5 week cycle. Strength progression on the 4 big lifts 5x5 4x4 3x3 as weeks progress, then go for new PRs, deload, repeat. For my accessory work, I just try to get nice hypertrophy usually 4 sets of 8 reps.

[Randoja]

6-1-12 Back

DL 3@135--2@225--1@315>straps>1@405--1@435
BB Row 2x8@135--2x8@155
Pull-ups 3
Lat Pull 8@120--8@130--8@130--8@140
DB Curl 2x8@32.5--2x8@35
Hammer Curl 2x8@32.5--2x8@35

[WHT_LIGHTNING]

good stuff bro

[Randoja]

good stuff bro

Thanks a lot dude. looking forward to entertaining with some vids. Should me mainly me grunting but still it's fun to watch.

[Randoja]

6-4-12 Chest, triceps

Bench 5@135--4x5@205--(4+1)@205--3@205--3@205
Incline Bench 3@155--5x5@135
Mil press 5x5@95--(4+1)@95
Pec Dec 8@80--3x8@90
Chest concentrations 4x8@45lb plate
Rope Pulldown 4x8@80
Dips 11,10,9...3,2,1@BW

Hypertrophy today for sure, feelsgoodman.

[WHT_LIGHTNING]

damn, lots of volume

Where in Oregon are you??

My mom and stepdad have a place near Coos Bay (forgot the actual name), went there this past summer. The weather was amazing

[Randoja]

I live in medford right now, I bet your mom and step dad live in coquille, bandon, or myrtle point, maybe reedsport. I've lived all over oregon.

Strong Oregonian pride lol.