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  #1011  
Old 08-02-2012, 02:19 AM
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Default Aug. 1

HIIT

10X10 sec sprints

Did less sprints today now that I'm bulking; they went well.
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  #1012  
Old 08-03-2012, 02:54 AM
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Default Aug. 2

Back & Shoulders

Pull-ups:
10X10
15X10
20X10
25X10

DB Shoulder Press:
45X10
50X10
55X10
60X10

CG Cable Rows:
150X10
150X10
150X10
150X10

L-Laterals:
30X10
30X10
30X10
30X10

Seated DB Shrugs:
85X12
85X12
85X12
85X12

Back Ext:
105X10
120X10
120X10
120X10

Cable Wood Choppers:
70X10
75X10
80X10

Hanging Leg Raises:
BWX10
BWX10
BWX10

Swiss Ball Crunches:
BWX15
BWX15
BWX15
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #1013  
Old 08-07-2012, 03:00 AM
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Default Aug. 6

Sheiko #37 day 1

Bench Press:
150X5
180X4
210X3
210X3
225X3
225X3
225X3
225X3

Squat:
175X5
210X5
210X5
245X5
245X5
245X5
245X5
245X5

Bench Press:
165X5
195X5
195X5
210X4
210X4
210X4
210X4
210X4

DB Flies:
40X10
40X10
40X10
40X10
40X10

Good Mornings:
155X5
155X5
155X5
155X5
155X5

Thought it was about time to torture myself again; time to get big and strong.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #1014  
Old 08-08-2012, 02:16 AM
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Default Aug. 7

EZ Bar Curls:
115X5
120X5
125X5

Standing Calf Raises:
275X5
295X5
315X5

Machine Curls:
90X10
100X10
105X10
105X10

Donkey Calf Raises:
240X10
260X10
280X10
300X10

Reverse Donkey Calf Raises:
220X50
240X50
240X50

Hammer Curls:
30X10
35X10
35X10
40X10

Reverse Preacher Curls:
60X10
70X10
70X10
70X10

Seated Calf Raises:
45X25
45X25
45X25

Jackknives:
BWX10
BWX10
BWX10

Standing Oblique Crunches:
45X10
45X10
45X10

Frog Crunches:
BWX10
BWX10
BWX10

Looking to stay as active as possible in between Sheiko workouts; as long as it doesn't affect the training I'll continue to do so.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #1015  
Old 08-09-2012, 02:36 AM
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Default Aug. 8

Sheiko #37 day 2

Deadlift:
240X5
285X5
285X5
335X4
335X4
360X3
360X3
360X3
360X3

Incline Bench:
185X4
185X4
185X4
185X4
185X4
185X4

Dips:
70X5
70X5
70X5
70X5
70X5

Rack Deadlifts:
240X5
285X5
285X5
335X4
335X4
380X3
380X3
380X3
380X3

Lunges
100X5
100X5
100X5
100X5
100X5

MB V-ups:
10X10
10X10
10X10

I think I'm a glutton for punishment and I might be a little sick in the head because I'm actually enjoying this program. I've always enjoyed volume training; hoping to experience the results I did with #29.
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  #1016  
Old 08-10-2012, 02:48 AM
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Default Aug. 9

Delts

Shoulder press:
135X5
145X5
155X5
165X5
165X5

Machine delt flies:
140X10
150X10
160X10
170X10
180X10

DB Front raises:
20X10
25X10
30X10
35X10
40X10
__________________
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-Colossians 3:23

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  #1017  
Old 08-13-2012, 02:24 AM
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Default Aug. 10

Sheiko #37 day 3

Bench:
150X6
180X5
210X4
210X4
225X3
225X3
240X2
240X2
255X1
255X1
240X2
240X2
225X3
225X3
195X5
165X7

Dumbbell Flies:
40X10
40X10
40X10
40X10
40X10

Squats:
175X5
210X4
210X4
245X3
245X3
265X3
265X3
265X3
265X3
265X3

Skull Crushers:
85X10
85X10
85X10
85X10
85X10

Seated Good Mornings:
135X5
135X5
135X5
135X5
135X5

Aug. 11

Lats, forearms and core

Pull-ups:
35X5
45X5
50X5
55X5
60X5
25X10
25X10
25X10
25X10
25X10

Heavy Holds ss w/ Reverse Wrist Curls:
100XFailure/ 40XFailure
100XFailure/ 40XFailure
100XFailure/ 40XFailure

Lat Pulldowns:
80X50
90X50
100X28

Walking Rotators:
45X10
45X10
45X10

Reverse Swiss ball Crunches:
25X10
25X10
25X10

Rope Crunches:
130X10
130X10
130X10

One of my goals during this bulk is to put some serious work into my grip strength. I'll be focusing a lot more on forearms then I have in the past. Also looking to add some major width and thickness to my back. Gonna take a lot of work, but I have the drive to get it done.
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-Colossians 3:23

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  #1018  
Old 08-13-2012, 01:30 PM
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Default

I'm loving the intensity. Keep it up.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1019  
Old 08-14-2012, 02:38 AM
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Default Aug. 13

Quote:
Originally Posted by Commander View Post
I'm loving the intensity. Keep it up.
Thanks will do.

Sheiko #37 day 4

Squat:
195X5
230X4
230X4
265X3
265X3
280X2
280X2
280X2
280X2
280X2

Bench Press:
150X5
180X4
210X3
210X3
240X2
240X2
240X2
240X2
240X2
240X2

Dumbbell Flies:
45X10
45X10
45X10
45X10
45X10

Push ups:
BWX10
BWX10
BWX10
BWX10
BWX10

Squats:
195X3
230X3
265X3
265X3
265X3
265X3

Good Mornings:
165X5
165X5
165X5
165X5
165X5

Volume was crazy today, but it's time to get strong so I'm game.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #1020  
Old 08-15-2012, 02:51 AM
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Default Aug. 14

Biceps & Calves

Incline DB Curls:
30X10
30X10
35X10
40X10

Standing Calf Raises(toes in/toes out each set):
175X10/135X10/95X10/55X10
175X10/135X10/95X10/55X10
155X10/115X10/75X10/35X10
155X10/115X10/75X10/35X10

Preacher Hammer Curls:
30X10
35X10
40X10
45X10

Lying Reverse Cable Curls:
100X10
110X10
120X10
130X10

Occluded Calves on stair climber:
10 min

Swiss ball mb throws:
12X15
12X15
12X15
__________________
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-Colossians 3:23

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