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  #891  
Old 10-16-2011, 03:00 AM
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Default Oct. 15

Max out

Squat: 300 PR

Bench: 245

Deadlift: 405

Nothing big here, bench and deadlifts I was able to match my previous bests, Monday I will start Sheiko 29 and God willing I'm hoping to add 20lbs to each in 4 weeks.
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  #892  
Old 10-18-2011, 02:56 AM
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Default Oct. 17

Sheiko Day 1

Bench:
125X5
155X4
155X4
175X3
175X3
185X3
185X3
185X3
185X3
185X3

Squat:
165X5
195X5
195X5
225X5
225X5
225X5
225X5
225X5

Bench:
125X5
155X5
175X4
175X4
175X4
175X4

DB Flies:
35X10
40X10
40X10
40X10
40X10

Good Mornings:
135X5
145X5
155X5
165X5
165X5

All I can say is this is insane volume, but in the end I know it will be well worth it. I'm gonna drive through these 4 weeks with the intention of not cheating a single rep and working harder every workout. God willing I will be stronger in 4 weeks.
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  #893  
Old 10-18-2011, 11:17 PM
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Default Oct. 18

Cardio

1:30 run @ 8.5 RPE follow by 2:00 walk repeated 4 times

Easing back into the running after the recent spell of bronchitis, felt good today, we'll see if I can keep it going and achieve this goal.
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  #894  
Old 10-20-2011, 02:56 AM
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Default Oct. 19

Sheiko 29 Day 2

Deadlift to Knees:
205X3
245X3
285X3
285X3
305X3
305X3
305X3
305X3

Incline Bench:
155X6
165X6
165X6
165X6

Dips:
BW+45X5
BW+45X5
BW+45X5
BW+45X5
BW+45X5

Deadlift from Pins:
225X4
265X4
305X4
305X4
345X3
345X3
345X3
345X3

Lunges:
100X5
100X5
100X5
100X5
100X5

Medicine Ball V-Ups:
10X10
10X10
10X10

This one was pretty crazy, but I survived. The shoulder handled the incline surprisingly well, so things are looking good. Just taking it a workout at a time and giving God the glory.
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  #895  
Old 10-20-2011, 11:51 AM
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Default

On the deadlift to the knees, did you pull it up against the pins?

That's what I do on that exercise (when I've done it in the past) to get a consistent height. Works well.
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  #896  
Old 10-20-2011, 06:35 PM
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Quote:
Originally Posted by Commander View Post
On the deadlift to the knees, did you pull it up against the pins?

That's what I do on that exercise (when I've done it in the past) to get a consistent height. Works well.
I would do that if my gym had a squat cage, I had to watch myself in the mirror.
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  #897  
Old 10-20-2011, 06:44 PM
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Quote:
Originally Posted by HardCory View Post
I would do that if my gym had a squat cage, I had to watch myself in the mirror.
That makes it harder.

So really, no rack? That sucks.

But don't my bad attitude bring you down , you are always trying to see the positive.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
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  #898  
Old 10-26-2011, 12:38 AM
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Default Oct. 21

Sheiko 29 Day 3

Bench:
125X5
155X5
175X4
185X3
185X3
200X2
200X2
185X3
185X3
175X4
155X6
125X8

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

Squat:
165X5
195X4
225X3
225X3
240X3
240X3
240X3
240X3
240X3

Good Mornings:
145X5
155X5
165X5
165X5
165X5

Back was pretty sore going into this one, struggling to get through the good mornings, but when I stay focused on the Lord I can accomplish anything.
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-Colossians 3:23

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  #899  
Old 10-26-2011, 12:43 AM
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Default Oct. 24

Sheiko 29 Day 4

Squat:
165X5
190X4
225X3
225X3
255X2
255X2
255X2
255X2
255X2

Bench:
125X5
155X4
175X2
175X2
205X3
205X3
205X3
205X3
205X3

Flies:
40X10
45X10
45X10
45X10
45X10

Push-ups:
BWX10
BWX10
BWX10
BWX10
BWX10

Front Squats:
145X3
145X3
175X3
175X3
190X2
190X2
190X2
190X2

Good Mornings:
155X5
165X5
175X5
175X5
175X5

Had to work 2 extra hours at work, then was texted by my workout partner that he was sick and wasn't going to make it in. Motivation wasn't there, so I left it in God's hands and busted out a great workout. Glad I only have to do front squats one more time those suck.
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  #900  
Old 10-26-2011, 12:45 AM
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Default Oct. 25

Cardio

5X1:30 @ 8.5 RPE intervals

Wind was blowing today making it increasing more difficult to catch my breath. I figure if I can make myself incredibly uncomfortable during these workouts, other physical activity will be easy.
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