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Post by michealjg on Sept 3, 2010 20:41:01 GMT -5
03 Sept 2010 08h00-10h00 Wgt: 107kg
Exercise: Weight SetxRep
Bench Press: 155lbs 1x1 185lbs 2x4 215lbs 3x2 235lbs 5x3
Squat: 190lbs 1x5 230lbs 2x5 270lbs 5x5
Bench Press: 155lbs 1x6 185lbs 2x6 200lbs 4x6 275lbs 1x2 300lbs 1x1 315lbs 1xF <--Mentally failed Thought my spotter was doing all the work so I stopped myself. Turned out he wasn't even touching the bar. So he says.
Flat Bench Dumbbell Flyes: 35lbs 1x10 40lbs 1x10 45lbs 3x10
Standing Good Mornings: 45lbs 1x5 95lbs 1x5 105lbs 3x5
Reverse Machine Flyes: 90lbs 3x10
5 mins of cardio for warm-up on treadmill. 5.0 incline at 6.0 speed.
Felt really good...Besides the mental fail on the 315lbs..Which sucked because would have been a new PR for me. But alas..next time I will not let my self get physicked out.
Thanks can't wait for tomorrow now.. Deadlift day. Woot Woot.
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Post by michealjg on Sept 4, 2010 16:33:42 GMT -5
04 Sept 2010 13h50-16h00 Wgt: 107kg
Exercise: Weight SetxRep
DeadLift: 250lbs 1x5 300lbs 2x4 350lbs 2x4 380lbs 3x3 315lbs 1x4
Incline Bench Press: 135lbs 1x6 155lbs 1x6 175lbs 1x6 185lbs 1x6
Dip Machine: 185lbs 1x5 160lbs 1x5 135lbs 2x5
Deadlift from 4inch box: 250lbs 1x5 300lbs 2x5 350lbs 2x4 405lbs 2x2 405lbs 1x1 315lbs 1x4
Split Squat: 105lbs 5x5 (per leg)
Abs: 15mins of various workouts, crunch, situp, leg raises, etc etc.
Over all very good day. Felt really nice..The 405lbs on the box should have been 4x3 but, the belt I was using was digging into my sides to the point it would hurt. also did these dead lifts with no straps, gloves, or chalk. think if I would have had chalk prob could have gone high too..but..overall very good workout. Had a wicked sweat on and my legs still have a nice burn now..haha
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Post by michealjg on Sept 5, 2010 16:10:09 GMT -5
05 Sept 2010 Wgt: 103kg <--just in shorts, usually I weigh myself with my shoes, and sweater and sweat pants on.
Today is basically a rest day for me. Some light cardio at home on the elliptical. nothing big just enough to say I did something. Really hurting from yesterday..but in a good way...Tomorrow is a big bench day for me so I think todays rest is def needed...
See ya tomorrow with my workout.
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Post by McLifter on Sept 6, 2010 14:15:40 GMT -5
d**n that Sheiko routine has a lot of volume!! Nice job Micheal!
McLifter
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Post by michealjg on Sept 6, 2010 14:18:36 GMT -5
06 Sept 2010 12h00-14h00 Wgt: 104.5kg
Exercise: Weight SetxRep
Bench Press: 155lbs 1x7 170lbs 1x6 185lbs 1x5 200lbs 1x4 215lbs 2x3 235lbs 2x2 215lbs 2x3 200lbs 1x4 185lbs 1x6 170lbs 1x8 155lbs 1x10
Flat Bench Dumbell Flyes: 35lbs 1x10 45lbs 2x10 50lbs 1x10 45lbs 1x10
Squat: 190lbs 1x5 230lbs 2x4 270lbs 2x3 290lbs 5x3
French Press: 40lbs 1x10 50lbs 4x10
Seated Good Morning: 45lbs 1x5 95lbs 2x5 105lbs 2x5
I also ended the workout with some burnouts on the bench and with more flyes. Felt really good today..Chest is pumped up...and legs feel nice...Tomorrow will be an arm day..Can't wait nice break from chest and legs..
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Post by michealjg on Sept 6, 2010 14:20:24 GMT -5
d**n that Sheiko routine has a lot of volume!! Nice job Micheal! McLifter Thanks, I was a little scared of it at first..but I actually find I enjoy it a lot. I can't wait till week 4 when I go for 1 max reps to see how and were I increased. Should be a good increase...I hope..haha
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Post by thebruce on Sept 7, 2010 10:56:26 GMT -5
Killer routine but I have heard some of manitobas best lifters did really well on it. Good for you for puttin in the work.
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Post by Rehband on Sept 7, 2010 13:30:26 GMT -5
Harv encouraged me to try Sheiko's routine a couple of years ago. It tested my recovery at times, but the results were worth it. Cheers, Al
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Post by michealjg on Sept 7, 2010 19:24:27 GMT -5
07 Sept 2010 12h55-13h40 Wgt: 106kg
Exercise: Weight SetxRep
(A)Barbell Curls: 40lbs 2x21s
(A)V-Bar Push-down: 100lbs 2x10
(B)Incline Dumbbell Curl: 25lbs 2x10(per arm)
(B)Tricep-Rope Pull-down: 60lbs 2x10
(C)Decline Dumbbell Curl: 30lbs 2x10
(C)Dip Machine: 135lbs 2x10
(D)Reverse Barbell Curl: 50lbs 1x10 40lbs 1x10
(D)Dumbbell Tricep KickBacks: 40lbs 2x5(per arm)
(E)Machine Preacher Curls: 50lbs 2x10
(E)Machine Tricep Extensions: 120lbs 2x10
Basically this is just a maintenance day for my arms. As Al said the Sheiko routine really does test your recovery time limits. And lets just say if I did my normal arm workout I would prob be unable to type right now. Did 5 min warm-up at start to get heart rate going, nothing fancy just the elliptical, and burnout on the treadmill, 5.0 elevation at speed of 6.0. Tomorrow will be a rest day/light cardio, and if I am up to it a simple shoulder day. 30-45mins tops. Because come Thursday I rinse and repeat. also forgot to mention all these exercises were super-sets. Ie, A1A2 30sec rest A1A2, 30sec rest, B1B2, etc etc.
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Post by michealjg on Sept 9, 2010 16:19:13 GMT -5
09 Sept 2010 13h15-15h00 Wgt: 105.5kg
Exercise: Weight SetxRep
Bench Press: 160lbs 1x1 190lbs 2x4 220lbs 3x2 240lbs 5x3
Squat: 190lbs 1x5 230lbs 2x5 270lbs 5x5
Bench Press: 160lbs 1x6 190lbs 2x6 205lbs 4x6 255lbs 1x2 275lbs 1x1 300lbs 1x2<--Felt very nice...almost light...but not too light for me to risk going for more and getting hurt, after 83 reps.
Flat Bench Dumbbell Flyes: 45lbs 5x10
Standing Good Mornings: 105lbs 5x5
No cardio warm-up, spent most of the morning before chasing after around my 15mth old boy. Handful. Then after went for a walk with wife and child, and spent an hour in backyard chasing him around again. Overall felt great, feel like making some nice progress, also increased bench sets by 5lbs. great day. Tomorrow 5km run, Saturday Dead Lifts...my Favorite day.. Woot woot.
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Post by thebruce on Sept 10, 2010 8:59:22 GMT -5
Nice WO movin some real iron in the BP.
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Post by michealjg on Sept 12, 2010 16:15:49 GMT -5
12 Sept 2010 13h30-15h30 Wgt: 104.5kg
Exercise: Weight SetxRep
DeadLift(Sumo ground to knees): 250lbs 1x4 300lbs 2x4 350lbs 4x4
Bench Press: 160lbs 1x5 190lbs 2x5 220lbs 4x5
Flat Bench Dumbbell Flyes: 45lbs 2x10 50lbs 2x10 45lbs 1x10
Full Deadlift(close stance): 250lbs 1x4 300lbs 1x4 350lbs 2x3 380lbs 5x3
Split Squat: 105lbs 5x5 (per leg)
Leg Press: 350lbs 1x4 420lbs 1x4 490lbs 2x4 560lbs 1x6
Abs: 15mins of various workouts, crunch, sit up, leg raises, etc etc.
Felt good today....The sumo deadlifts to the knees felt little different at first, but once I got going it felt good on my lower back, and when I went to the full deadlifts, woo...350 felt like 150lbs.. overall great workout today..5-10Km run tomorrow morning, then big bench/Squat day on Tuesday..
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Post by michealjg on Sept 12, 2010 16:16:58 GMT -5
Nice WO movin some real iron in the BP. thanks..my goal is to put up the 335 and go for 100lbs over my BW..however I dropped down almost 10lbs since that goal..so...even 325 would be nice..haha..just want to beat my 310lb max rep...soon soon..find out next week anyway.
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Post by michealjg on Sept 14, 2010 14:01:27 GMT -5
14 Sept 2010 09h50-11h50 Wgt: 104kg
Exercise: Weight SetxRep
Barbell Squat: 190lbs 1x5 230lbs 2x4 270lbs 2x3 315lbs 5x2
Bench Press: 160lbs 1x6 190lbs 1x5 225lbs 2x4 240lbs 2x3 255lbs 2x2 240lbs 1x4 225lbs 1x5 190lbs 1x6 160lbs 1x7
Flat Bench Dumbbell Flyes: 50lbs 3x10 45lbs 2x10
Tricep Cable Press Downs: 100lbs 1x10 90lbs 2x10 80lbs 2x10
Barbell Squat: 210lbs 1x3 250lbs 1x3 290lbs 4x2
Seated Good Morning: 105lbs 5x6
Also did some burnouts on the bench. did 275 for 4, then did 185 for 2 sets. First was 20 reps, second set was 10 reps. Then did some barbell drag curls and hammer curls to get lil arm workout in. Overall felt great. Thursday my goal is to get 315lbs up on the bench.
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Post by thebruce on Sept 15, 2010 12:07:37 GMT -5
Nice WO man lots work here. Good luck nailing 315.
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