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#1021
08-16-2012, 03:02 AM
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Aug. 15
Sheiko #37
Deadlift to knees: 240X4 285X4 285X4 335X4 335X4 335X4 335X4 Bench Press: 165X5 195X5 210X4 210X4 210X4 210X4 210X4 Dumbbell Flies: 45X10 45X10 45X10 45X10 45X10 Deadlift: 240X4 285X4 335X3 335X3 380X3 380X3 380X3 380X3 380X3 BB Lunge: 135X5 135X5 135X5 135X5 135X5 Thinking about this workout kept me awake last night; wondering if I'd be able to hit all the weight. Woke up and told myself to shut up and did work.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever 
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#1022
08-20-2012, 12:59 AM
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Aug. 17
Sheiko #37 day 6
Squats: 175X4 210X4 245X3 245X3 265X3 265X3 265X3 265X3 265X3 265X3 Bench: 150X6 180X5 210X4 225X3 225X3 225X3 240X2 240X2 255X1 255X1 240X2 240X2 225X4 210X5 180X6 150X7 DB Flies: 45X10 45X10 45X10 45X10 45X10 Squat: 195X3 230X3 265X2 265X2 265X2 265X2 Good Morning (seated): 145X5 145X5 145X5 145X5 145X5 Skull Crushers: 90X10 90X10 90X10 90X10 90X10 Got up at 2AM and went to the gym to do this before work on Friday. Happy the energy levels were there. Half way through this program looking forward to seeing my 1RMs after this.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1023
08-22-2012, 12:42 AM
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Aug. 20
Sheiko #37 day 7
Squat: 175X5 210X4 210X4 245X3 245X3 280X3 280X3 280X3 280X3 280X3 Bench: 150X5 180X4 210X3 210X3 240X3 240X3 240X3 240X3 240X3 240X3 DB Flies: 50X10 50X10 50X10 50X10 50X10 Push-up: BWX10 BWX10 BWX10 BWX10 BWX10 Squat: 175X5 210X5 245X5 245X5 245X5 245X5 245X5 MB V-ups: 12X10 12X10 12X10 Had a big wrestling match over the weekend; bruised the heel of my foot pretty bad so I was having a difficult time getting around on it. Got up Monday morning and gave myself no choice, but to go and squat. No issues with my foot when squatting; 280 actually felt pretty light so I'm looking forward to see the gains I've gotten from this program.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1024
08-23-2012, 02:33 AM
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Aug. 22
Sheiko #37 day 8
Deadlift to knees: 240X4 285X4 335X4 335X4 360X4 360X4 360X4 360X4 Bench Press: 150X6 180X5 210X4 210X4 225X3 225X3 240X2 240X2 255X1 255X1 240X2 240X2 225X3 225X3 210X4 195X6 165X7 DB Flies: 50X10 50X10 50X10 50X10 50X10 Rack Deadlifts: 285X5 335X5 335X5 380X4 380X4 380X4 380X4 Lunge: 145X5 145X5 145X5 145X5 145X5 Rope Crunches: 130X10 130X10 130X10 Incredibly tired during this one; was an act of God that I powered through the entire thing.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1025
08-26-2012, 07:52 PM
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Aug. 24
Sheiko #37 day 9
Bench: 150X5 180X4 210X3 210X3 240X3 240X3 240X3 240X3 240X3 240X3 240X3 Squat: 175X5 210X5 245X5 245X5 265X4 265X4 265X4 265X4 265X4 Bench: 150X6 180X6 180X6 195X6 195X6 195X6 195X6 DB Flies: 50X10 50X10 50X10 50X10 50X10 Good Mornings: 175X5 175X5 175X5 175X5 175X5 One more week to go; then I'll test of my maxes. My foot is still giving me problems, but it isn't preventing me from training. I'm working at 85-90% next week so it's going to be a real test, but I'm ready to make some gains.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1026
08-28-2012, 03:17 AM
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Aug. 27
Sheiko #37 day 10
Squat: 175X5 210X4 245X3 245X3 280X3 280X3 315X1 315X1 315X1 Bench Press: 150X5 180X4 210X3 210X3 240X3 240X3 240X3 240X3 240X3 DB Flies: 55X10 55X10 55X10 55X10 55X10 Dip: 45X8 45X8 45X8 45X8 45X8 Squat: 175X5 210X4 245X3 245X3 280X2 280X2 280X2 280X2 Good Mornings: 185X5 185X5 185X5 185X5 185X5 Feeling lb for lb the strongest I've ever been; really curious where my maxes are at when I'm doing with this.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1027
08-28-2012, 03:20 AM
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Aug. 28
Serve Well With Joy
August 28, 2012 Read: Psalm 100 Serve the Lord with gladness. —Psalm 100:2 Nine years ago today a good friend went out for a lunchtime jog and never came back. Kurt De Haan, who was the managing editor of Our Daily Bread, died of a heart attack on that sunny Thursday. Some of us who worked with Kurt still keep mementos of him in our offices. For instance, on one wall of my cubicle, I display the last memo I received from Kurt. It reminds me of his thoroughness as an editor—striving to represent God’s Word accurately and well. Another co-worker displays the last paper wad Kurt threw in her direction, reminding her of his eagerness to enjoy life. Each time we talk about Kurt and how much we miss him, we discuss his combination of a quest for excellence mixed with an enjoyable personality. He worked hard and loved life. He strove to teach God’s Word with integrity while living his life with joy. Remembering Kurt and his example is refreshing and challenging. It reminds us that others are watching us and can tell if we’re serving “the Lord with gladness” (Ps. 100:2), and if our love for Jesus is coming through in our good works (Eph. 2:10). Serve well. Serve with joy. Does that describe our work for the Savior? Help me, dear Jesus, to live out the joy and peace You’ve given to me. May those who work with and know me see that joy. And may I always stand for truth and righteousness. For joy that will last, always put Christ first.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1028
08-30-2012, 02:41 AM
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Aug. 29
Sheiko #37 day 11
Bench Press: 150X5 180X4 210X3 210X3 240X3 240X3 270X1 270X1 270X1 Deadlift: 240X4 285X4 335X3 335X3 380X3 380X3 405X2 405X2 405X2 Bench press: 150X5 180X5 210X4 210X4 210X4 210X4 DB Flies: 55X10 55X10 55X10 55X10 55X10 Lunge: 155X5 155X5 155X5 155X5 155X5 Today was good I'm 5 lbs off my PR on bench which was set when I was 15-20 pounds heavier. 270 went up relatively easy as well; I feel like I'm in he middle stage of man and machine.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1029
09-03-2012, 03:33 AM
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Aug. 31
Sheiko #37 day 12
Squat: 175X5 210X4 245X3 245X3 280X3 280X3 280X3 280X3 280X3 280X3 Bench: 150X5 180X5 210X5 210X5 210X5 210X5 210X5 DB Flies: 55X10 55X10 55X10 55X10 55X10 Dip: 45X8 45X8 45X8 45X8 45X8 Good Mornings seated: 165X5 165X5 165X5 165X5 165X5 MB V-ups: 12X10 12X10 12X10 This program is finished; I had fabricated all my maxes before starting; set them pretty high, but never missed a single rep. Next week I'll be maxing out to see where I'm at and then some more fun begins.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1030
09-04-2012, 12:41 AM
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Sep. 3
Tested 1RMs today here they are:
Bench: 280 Squat: 340 DL: 440 Currently at a body weight of 180, so I'm happy with these results. Next week I'll be starting Smolov; time to test myself and I know there's no such thing as something for nothing.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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