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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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