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  #61  
Old 03-09-2011, 08:26 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
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Long overdue update:

Sorry for the lack of updates...I've been getting slammed with the clinical trial that is starting in our lab and the fact I'm taking probably 1 more class than I should be this semester. Despite all of that, I have not missed a meal or workout. Some of my workouts have been done at 5am or 8pm lately depending on my schedule but I have not missed any.

Mini-Cut Status/Macros:
I have been mini-cutting for 6.5 wks as of right now. The plan is to continue for 2.5 more weeks and then reverse diet. I'm currently weighing 184-185lbs which is down 10-11lbs. My macros are as follows:
5 days per wk: 265g Prot, 275g carb, 60g fat
2 days per wk: 225g prot, 400g carb, 50g fat

Workout Split:
Here is the split I have been running since the beginning of Feb after my deload.
Mon: Upper
Tues: Lower
Wed: HIIT/Yoga
Thurs: Back/Chest
Fri: Lower
Sat: Shoulders/Arms/20min occluded cardio
Sun: Yoga


Back/Strength:
My back is doing much better. I would say it is 95-100% right now. My strength is down due to the fact that I have lost 10-11lbs (I don't hold onto strength well at all while dieting) and the fact that I'm finally just getting back to lifting heavier weights again. Some highlights from the past couple of wks are 110 for 3x5 on db bench, 445x3 and 455x2 on deadlifts, and 365x3 on squats. None of those are pr's, but for where my weight is right now and 3 months following injury, I'll take it.


Physique:
I'm visually much leaner than I was before this extended mini-cut. I've moved my lever belt in 2 notches now.


Future Plans:
1. Finish extended mini-cut on March 25. Hopefully weigh 182lbs or so...this puts me ~20lbs over my 2008 stage weight.
2. Deload
3. Start Sheiko 29 on March 31
4. Reverse diet my way back up to 500+ grams of carbs over April/May.
5. If I feel well after 29, start sheiko 37 in late April/early May
6. Get bodyweight back up to 190-195 range by November/December and start contest prep.
7. Compete: 2012 OCB Circle City, 2012 NANBF Gateway Naturals, 2012 NANBF Probody Natural




I'm planning updating more often once this cut and my deload are over and I'm back running sheiko.
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  #62  
Old 03-22-2011, 09:09 PM
chuckles_345 chuckles_345 is offline
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Update:

Just finished up my last heavy workout. Squatted 330 for 3 sets of 3 then 350 for 3 sets of 2 and it was definitely sub-failure. Currently weighting 182lbs (-13lbs in 9 wks). Deload will start tomorrow (Wed). Reverse dieting starts Sat. Planning on doing 200g prot, 400g carb, 65g fat for starting macros. That will result in about 1500 kcal more over the week than I've been eating while dieting. I should be able to get up to full speed ahead on macros within 6 wks or so. Sheiko 29 starts a week from Thurs (March 31). My estimated maxes at the moment are just under 300 for bench, just over 400 for squat and around 500 for deads. Overall, in 9 wks, I've dropped 13lbs, am basically recovered from my SI joint injury in December, and only lost ~20lbs on my bench, ~20lbs on my squat, and ~10lbs on my dead from where I was before I got hurt, but I am much leaner now (2 notches in on my lever belt).

I plan on getting this thing updated more often once Sheiko is in full swing.

Chuckles
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  #63  
Old 03-23-2011, 12:01 PM
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Nice progress on the mini cut. Definitely would enjoy more updates.
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  #64  
Old 03-23-2011, 05:48 PM
chuckles_345 chuckles_345 is offline
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Quote:
Originally Posted by Commander View Post
Nice progress on the mini cut. Definitely would enjoy more updates.
Thanks! I'll do my best. Now that I'm healthy, I'll be eating more, and running Sheiko so there should actually be workouts that are log worthy. Also, I only have about 5-6 weeks of class left until summer. Once summer rolls around I will just have to do reserach everyday and not have to worry about studying for class also, which will give me more time. That is the reason I am shooting for June/July 2012 shows. Glad you are following along and I will get this thing up and rolling after I start Sheiko next Thurs, the 31st.
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  #65  
Old 04-06-2011, 12:33 AM
chuckles_345 chuckles_345 is offline
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Post Mini-cut weight: 182lbs (-13lbs in 9 wks, 20lbs over 2008 stage weight)


Reverse diet and Sheiko 29 have begun! (estimated 1rms, squat: 410, bench: 295, dead: 500)





3-31 Thursday: 1-1

Diet: 198gP, 392gC, 66gF, 2955cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 1-1

Bench:
1. 150x5
2. 175x4
3. 175x4
4. 205x3
5. 205x3
6. 225x3
7. 225x3
8. 225x3
9. 225x3
10. 225x3

Squat:
1. 205x5
2. 245x5
3. 285x5
4. 285x5
5. 285x5
6. 285x5
7. 285x5

Bench:
1. 150x5
2. 175x5
3. 205x4
4. 205x4
5. 205x4
6. 205x4

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10
4. 30x12

Machine Preacher Curls:
1. 12 plates x10
2. 12 plates x7
3. 10 plates x9
4. 8 plates x12

Leg Extensions:
1. 210x12
2. 210x10
3. 210x10
4. 210x10

Standing Calf Raise:
1. 240x10
2. 240x8
3. 240x8
4. 240x6

Workout Time: 100min







4-1 Friday: Off Day

Diet: 197.5gP, 403gC, 65.5gF, 2990cal
Water: 1 gallon
Sleep: 8hrs






4-2 Saturday: 1-2

Weight: 182lbs (+0lbs 1st wk of reverse diet, adding 25g carbs and 5g fat this wk)
Water: 1.5 gallons
Sleep: 9hrs


Workout: 1-2

Deadlift to with pause at knees:
1. 250x3
2. 300x3
3. 300x3
4. 350x3
5. 350x3
6. 375x3
7. 375x3
8. 375x3
9. 375x3

Incline DB Bench:
1. 100x6
2. 100x6
3. 100x6
4. 100x6

Rack Deads:
1. 275x4
2. 325x4
3. 375x4
4. 375x4
5. 425x3
6. 425x3
7. 425x3
8. 425x3

V Bar Pulldowns:
1. 230x10
2. 230x8
3. 230x6
4. 200x8

Seated Ham Curls:
1. stack x8
2. stack x8
3. stack x6

Kneeling 1 Leg Ham Curls:
1. 50x10

Mini Hack Squat Calf Raise:
1. 4 plates x12
2. 4 plates +25 x10
3. 5 plates x8
4. 5 plates x8
5. 4 plates x12

Workout Time: 105min






4-3 Sunday: Yoga

Diet: 194.5gP, 414gC, 69.5gF, 3060cal
Water: 1 gallon
Sleep: 9 1/2hrs
Yoga: 30min






4-4 Monday: 1-3

Diet: 208gP, 415.5gC, 64gF, 3070cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 1-3

Bench:
1. 150x5
2. 175x5
3. 205x4
4. 225x3
5. 225x3
6. 235x2
7. 235x2
8. 225x3
9. 225x3
10. 205x4
11. 175x6
12. 150x8

Squat:
1. 205x5
2. 245x4
3. 245x4
4. 285x3
5. 285x3
6. 315x2
7. 315x2
8. 315x2
9. 315x2
10. 315x2

Leg Extension:
1. 240x10
2. 240x10
3. 240x10

Lying Ham Curl:
1. 120x10
2. 120x8
3. 120x8

Standing Calf Raise:
1. 240x10
2. 240x10
3. 240x8
4. 240x8

Workout Time: 85min






4-5 Tuesday: Auxiliary

Diet: 205gP, 413.5gC, 66.5gF, 3075cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Auxiliary

Lat Pulldown:
1. 230x12
2. 230x10
3. 230x8

Chest Supported DB Row:
1. 75x10
2. 75x10
3. 75x10

Bodymasters Hammer Pulldown:
1. 3 plates x12
2. 3 plates x10
3. 2 plates +25 x12

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10

Rear Raise on Pec Deck:
1. 120x12
2. 120x12
3. 120x10

Seated DB Curls:
1. 42.5x10
2. 42.5x10
3. 42.5x8

Lying Cable Curls:
1. 120x12
2. 120x12
3. 120x12

Standing Calf Raise:
1. 240x12
2. 240x10
3. 240x10
4. 240x8

Donkey Calf Raise:
1. 210x10
2. 210x10
3. 210x8
4. 180x10

Workout Time: 80min




Solid first week of Sheiko 29. 3 more weeks to go. Really trying to bust my *** in the gym because I only have 14-15 months left before I step onstage and probably only 7-9 months before I start contest prep.
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  #66  
Old 04-08-2011, 10:31 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
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4-6 Wednesday: Off Day

Diet: 191.5gP, 427gC, 74.5gF, 3145cal
Water: 1 gallon
Sleep: 7 1/2hrs






4-7 Thursday: 2-1

Diet: 203.5gP, 423gC, 72.5gF, 3160cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 2-1

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x2
6. 330x2
7. 330x2
8. 330x2
9. 330x2

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x3
6. 235x3
7. 235x3
8. 235x3
9. 235x3

Front Squat:
1. 185x3
2. 185x3
3. 225x3
4. 225x3
5. 245x2
6. 245x2
7. 245x2
8. 245x2

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x8

Machine Preacher Curls:
1. 13 plates x8
2. 13 plates x6
3. 10 plates x10

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x8

Workout Time: 110min





Absolutely brutal workout. I was really starting to grind when I was trying to finish up front squat. Friday is an off day and then I believe I have something like 16 sets of various deads and some light bench sat.
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  #67  
Old 04-19-2011, 02:30 AM
chuckles_345 chuckles_345 is offline
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4-8 Friday: Off Day

Diet: 204gP, 427.5gC, 65gF, 3110cal
Water: 1 gallon
Sleep: 9 1/2hrs







4-9 Saturday: 2-2

Weight: 182lbs
Diet: 214.5gP, 435.5gC, 77gF, 3295cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 2-2

Deadlift with Pause at Knee:
1. 250x3
2. 300x3
3. 350x3
4. 350x3
5. 375x3
6. 375x3
7. 375x3
8. 375x3

Bench:
1. 150x6
2. 175x6
3. 175x6
4. 195x6
5. 195x6
6. 195x6
7. 195x6

Rack Deads:
1. 275x4
2. 325x4
3. 375x4
4. 375x4
5. 405x4
6. 405x4
7. 405x4
8. 405x4

Leg Extension:
1. 240x10
2. 240x10
3. 240x10

Seated Ham Curls:
1. stack x8
2. stack x6
3. 210x15

Biangular Machine Pulldown:
1. 3 plates per side x12
2. 3 plates per side x12
3. 3 plates per side x10

Donkey Calf Raise:
1. 180x15
2. 180x12
3. 180x12
4. 180x10

Workout Time: 110min







4-10 Sunday: Yoga

Diet: 199.5gP, 453gC, 70.5gF, 3245cal
Water: 1.5 gallons
Sleep: 8 1/2hrs







4-11 Monday: 2-3

Diet: 217gP, 461gC, 69gF, 3335cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: 2-3

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x2
6. 330x2
7. 330x2
8. 330x2
9. 330x2

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x2
6. 235x2
7. 225x3
8. 195x5
9. 165x7

Squat:
1. 205x5
2. 245x5
3. 245x5
4. 285x4
5. 285x4
6. 285x4
7. 285x4

Leg Extension:
1. stack x8
2. stack x8
3. stack x8

Seated Ham Curl:
1. stack x8
2. stack x8
3. stack x8

Mini Hack Squat Calf Raise:
1. 4 plates +25 x12
2. 4 plates +25 x10
3. 4 plates +25 x8
4. 4 plates x10

Workout Time: 90min







4-12 Tuesday: Auxillary

Diet: 212.5gP, 455gC, 70gF, 3300cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Auxillary

Bodyweight Pullups:
1. 17
2. 12
3. 8
4. 8

Chest Supported DB Row:
1. 70x10
2. 70x10
3. 70x10
4. 70x10

Moto Row:
1. 50x15
2. 50x15
3. 50x12

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10

Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12

Incline DB Curl:
1. 30x12
2. 30x12
3. 30x12

Preacher Curl Machine:
1. 8 plates x10
2. 8 plates x9
3. 6 plates x10

Standing Calf Raise:
1. 240x10
2. 240x10
3. 240x10
4. 240x10
5. 240x8

Workout Time: 90min







4-13 Wednesday: Off Day

Diet: 221gP, 452gC, 78gF, 3395cal
Water: 1 gallon
Sleep: 9hrs







4-14 Thursday: 3-1

Diet: 219.5gP, 443.5gC, 71.5gF, 3295cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 3-1

Squats:
1. 225x5
2. 275x4
3. 315x3
4. 315x3
5. 350x2
6. 350x2
7. 350x2
8. 350x2

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x3
6. 235x3
7. 235x3
8. 235x3
9. 235x3
10. 235x3

Squat:
1. 205x3
2. 245x3
3. 285x3
4. 330x3
5. 330x3
6. 330x3
7. 330x3

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10

Preacher Curl Machine:
1. 12 plates x10
2. 12 plates x8
3. 12 plates x7

1 Legged Extension:
1. 135x8
2. 135x6
3. 120x8

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x6

Workout Time: 110min







4-15 Friday: Yoga

Diet: 210.5gP, 445gC, 74.5gF, 3295cal
Water: 1.5 gallons
Sleep: 8 1/2hrs







4-16 Saturday: 3-2

Diet: 222.5gP, 467.5gC, 76.5gF, 3450cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: 3-2

Deficit Deads:
1. 250x3
2. 250x3
3. 300x3
4. 300x3
5. 325x3
6. 325x3
7. 325x3
8. 325x3

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x2
6. 235x2
7. 235x2
8. 250x2
9. 250x2
10. 235x3
11. 235x3

Rack Deads:
1. 315x5
2. 365x4
3. 365x4
4. 405x3
5. 405x3
6. 455x2
7. 455x2
8. 455x2

Reverse Grip Pulldowns:
1. 260x8
2. 260x7
3. 260x6

Kneeling 1 Leg Ham Curls:
1. 60x10
2. 60x10
3. 60x8

Occluded Standing Calf Raise: 4 sets to failure

Workout Time: 105min







4-17 Sunday: Yoga

Diet: 210.5gP, 466gC, 74gF, 3370cal
Water: 1 gallon
Sleep: 9 1/2hrs







4-18 Monday: 3-3

Diet: 222.5gP, 484gC, 74.5gF, 3495cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 3-3

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 330x3
9. 330x3
10. 330x3

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x3
6. 235x3
7. 235x3
8. 235x3
9. 235x3
10. 235x3
11. 235x3

Leg Extension:
1. stack x8
2. stack x8
3. stack x8

Seated Ham Curl:
1. stack x8
2. stack x8
3. stack x8

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x8

Workout Time: 80min
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  #68  
Old 04-23-2011, 01:06 AM
chuckles_345 chuckles_345 is offline
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4-19 Tuesday: Auxiliary

Diet: 221gP, 481gC, 75gF, 3485cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Auxiliary

BW Pull Ups:
1. 10
2. 10
3. 10
4. 10
5. 10

Bodymasters Hammer Row:
1. 2 plates +25 per side x10
2. 2 plates +25 per side x10
3. 2 plates +25 per side x10

Reverse Grip Machine Pulldown:
1. 240x10
2. 240x10
3. 240x10

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10
4. 35x10

Seated DB Curl:
1. 40x10
2. 40x8
3. 30x12

Lying Cable Curl:
1. 90x20
2. 90x18
3. 90x15

Workout Time: 75min







4-20 Wednesday: Yoga

Diet: 254.5gP, 451gC, 76.5gF, 3510cal (overshot prot with the weight watchers chicken caserole my finace made for me for dinner so I undershot carbs to keep kcal constant)
Water: 1.5 gallons
Sleep: 8hrs







4-21 Thursday: 4-1

Diet: 222.5gP, 474.5gC, 79.5gF, 3505cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 4-1

Squats:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 330x3
9. 330x3

Bench:
1. 160x5
2. 190x5
3. 225x4
4. 225x4
5. 225x4
6. 225x4
7. 225x4

Front Squats:
1. 165x5
2. 165x5
3. 205x4
4. 205x4
5. 245x3
6. 245x3
7. 245x3

Seated DB Curls:
1. 40x12
2. 40x10
3. 40x10

Side Raise Machine:
1. stack x10
2. stack x8
3. stack x6

Standing Calf Raise:
1. 240x12
2. 240x10
3. 240x10
4. 240x8

Workout Time: 95min







4-22 Friday: Off Day

Diet: 220gP, 471gC, 75.5gF, 3445cal
Water: 1 gallon
Sleep: 8 1/2hrs
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  #69  
Old 05-06-2011, 01:16 AM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
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4-22 Friday: Off Day

Diet: 220gP, 271gC, 75.5gF, 3445cal
Water: 1 gallon
Sleep: 8 1/2hrs







Weight: 184lbs

4-23 Saturday: 4-2

Diet: 220gP, 484gC, 78.5gF, 3525cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: 4-2

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x3
6. 235x3
7. 250x2
8. 250x2
9. 250x2

Deadlift:
1. 250x3
2. 300x3
3. 350x3
4. 350x3
5. 405x3
6. 405x3
7. 425x2
8. 425x2
9. 425x2
10. 405x2
11. 405x2
12. 405x2

Bench:
1. 150x5
2. 175x5
3. 205x5
4. 205x5
5. 205x5
6. 205x5
7. 205x5

V Bar Pulldown:
1. 260x7
2. 260x6
3. 260x5

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x8

Workout Time: 110min







4-24 Sunday: Yoga

Diet: 221.5gP, 467gC, 78gF, 3455cal
Water: 1 gallon
Sleep: 11 hrs







4-25 Monday: 4-3

Diet: 221gP, 475gC, 75gF, 3460cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 4-3

Squats:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 330x3
9. 330x3
10. 330x3

Bench:
1. 150x6
2. 175x5
3. 205x5
4. 205x5
6. 235x3
7. 235x3
8. 250x2
9. 250x2
10. 235x3
11. 235x3
12. 205x4
13. 175x6
14. 150x8

Leg Extension:
1. 240x12
2. 240x10
3. 240x8

Seated Ham Curl:
1. 240x12
2. 240x12
3. 240x12

Donkey Calf Raise:
1. 210x12
2. 210x12
3. 210x12
4. 210x12

Workout Time: 90min






4-26 Tuesday: Auxiliary

Diet: 215gP, 475gC, 75gF, 3435cal
Water: 1.5 gallons
Sleep: 8 hrs


Workout: Auxilary

Weighted Neutral Grip Pull Ups:
1. 45x10
2. 45x7
3. 45x5
4. 25x8
5. bw x8

Chest Supported DB Row:
1. 70x10
2. 70x10
3. 70x10

Moto Row:
1. 60x10
2. 60x10
3. 60x10

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10
4. 35x10

Seated DB Curl:
1. 35x12
2. 35x10
3. 35x10

Lying Cable Curl:
1. 90x20
2. 90x20
3. 90x20

Workout Time: 75min






4-27 Wednesday, 4-28 Thursday, and 4-29 Friday: Off Days






Sheiko 37 Begins with 10-15lb higher maxes



4-30 Saturday (aka my wedding day, that's right I did sheiko and occluded calves the morning before my wedding): 1-1

Bench:
1. 155x5
2. 185x4
3. 215x3
4. 215x3
5. 230x3
6. 230x3
7. 230x3
8. 230x3

Squat:
1. 210x5
2. 250x5
3. 250x5
4. 295x5
5. 295x5
6. 295x5
7. 295x5
8. 295x5

Bench:
1. 170x5
2. 200x5
3. 200x5
4. 215x4
5. 215x4
6. 215x4
7. 215x4
8. 215x4

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10

Hammer Strength Plate Loaded Curl:
1. 2 plates x10
2. 2 plates x7
3. 1 plate +25 x10

Occluded Mini Hack Squat Calf Raise: 4 sets

Workout Time: 100min






5-1 Sunday: Off Day






5-2 Monday: 1-2

Diet: 220.5gP, 469gC, 80gF, 3480cal
Water: 1.5 gallons
Sleep: 10 1/2hrs


Workout: 1-2

Deadlift:
1. 255x5
2. 305x5
3. 305x5
4. 355x4
5. 355x4
6. 385x3
7. 385x3
8. 385x3
9. 385x3

Incline DB Bench:
1. 105x4
2. 105x4
3. 105x4
4. 105x4
5. 105x4
6. 105x4

Rack Deads:
1. 255x5
2. 305x5
3. 305x5
4. 355x4
5. 355x4
6. 410x3
7. 410x3
8. 410x3
9. 410x3

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Standing Calf Raise:
1. 240x10
2. 240x10
3. 240x10
4. 240x8

Workout Time: 100min






5-3 Tuesday: Yoga

Diet: 223.5gP, 481.5gC, 76.5gF, 3510cal
Water: 1 gallon
Sleep: 8 1/2hrs






5-4 Wednesday: 1-3

Diet: 221gP, 475gC, 75gF, 3460cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 1-3

Squat:
1. 210x5
2. 250x4
3. 250x4
4. 295x3
5. 295x3
6. 315x3
7. 315x3
8. 315x3
9. 315x3
10. 315x3

Bench:
1. 155x6
2. 185x5
3. 215x4
4. 215x4
5. 230x3
6. 230x3
7. 245x2
8. 245x2
9. 260x1
10. 260x1
11. 245x2
12. 245x2
13. 230x3
14. 230x3
15. 200x5
16. 170x7

Leg Extension:
1. stack x8
2. stack x8
3. stack x8

Lying Ham Curl:
1. 120x8
2. 120x8
3. 120x8

Standing Calf Raise:
1. 270x8
2. 270x8
3. 270x6
4. 270x6

Workout Time: 95min






5-5 Thursday: Auxiliary

Diet: 222.5gP, 470.5gC, 78.5gF, 3480cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Auxiliary

Weighted Pull Ups:
1. 45x10
2. 45x7
3. 45x6
4. bw x10

Chest Supported DB Row:
1. 70x10
2. 70x10
3. 70x10
4. 70x10

V Bar Pulldowns:
1. 200x10
2. 200x8
3. 170x10
4. 150x12

Moto Rows:
1. 50x10
2. 40x15

Lying V Bar Pulldown:
1. stack x20

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10
4. 35x10

Seated DB Curl:
1. 45x8
2. 45x6
3. 35x10

Preacher Curl Machine:
1. 10 plates x8
2. 8 plates x10

Lying Cable Curl:
1. 90x15

Workout Time: 75min






Busy last few weeks. Finished up sheiko 29, got married, started sheiko 37 with 10-15lb higher maxes, and then came back and took finals this week. 3 weeks of sheiko 37 to go and then honeymoon.
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  #70  
Old 05-06-2011, 03:02 PM
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I find it hilarious that you throw in mid sentence "got married" between finished sheiko, and then proceed to other topics lol. :-)
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