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  #41  
Old 10-31-2010, 07:52 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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Quote:
Originally Posted by Commander View Post
Those are some long sessions, good luck with Sheiko, that is definitely not for the meek!
Thanks! Been enjoying it so far. Hopefully I get through the 4 wks and make some gains.

Chuckles
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  #42  
Old 10-31-2010, 07:53 PM
chuckles_345 chuckles_345 is offline
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10-26 Tuesday: Sheiko CMS Week 1, Workout 4

Diet: 205.5, 524gC, 76.5gF, 3605cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: 1-4

Defecit Deads:
1. 250x3
2. 250x3
3. 300x2
4. 300x2
5. 300x2
6. 300x2

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

Rack Deads:
1. 315x4
2. 365x4
3. 365x4
4. 405x3
5. 405x3
6. 455x2
7. 455x2
8. 455x2
9. 455x2

Bodymasters Hammer Pulldown:
1. 3 plates +25 x10 (PR)
2. 3 plates +25 x10 (PR)
3. 3 plates +25 x10 (PR)

Preacher Curl:
1. 95x10 (Tied PR)
2. 95x8
3. 75x10

Standing Calf Raise:
1. 270x10 (PR)
2. 270x10
3. 270x8
4. 240x10
5. 240x8
6. 210x10
7. 210x8
8. 210x8

Workout Time: 100min





10-27 Wednesday: Off Day

Diet: 197.5gP, 444.5gC, 85.5gF, 3340cal
Water: 1 gallon
Sleep: 8hrs





10-28 Thursday: Sheiko CMS Week 2, Day 1

Diet: 206.5gP, 512gC, 86gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 2-1

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

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

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

Seated Side Raise:
1. 37.5 x10
2. 37.5 x10
3. 37.5 x10

Seated Calf Raise:
1. 4 plates x8 (Tied PR)
2. 4 plates x7
3. 4 plates x6
4. 4 plates x6

Preacher Curl:
1. 95x10 (Tied PR)
2. 95x8
3. 95x7

Workout time: 95min





10-29 Friday: Off Day

Diet: 195.5gP, 444.5gC, 83gF, 3305cal
Water: 1.5 gallons
Sleep: 8 1/2hrs





10-30 Saturday: Sheiko CMS Week 2, Workout 2 (with Gabe Wilson)

Diet: 209.5gP, 527gC, 78.5gF, 3655cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 2-2

Defecit Deads:
1. 250x3
2. 300x3
3. 300x3
4. 325x2
5. 325x2
6. 325x2
7. 325x2

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

Deadlift:
1. 250x4
2. 300x4
3. 350x3
4. 350x3
5. 405x3
6. 405x3
7. 405x3
8. 405x3
9. 405x3

Hammer Strength Pulldown:
1. 2 plates x10
2. 2 plates +25 x10
3. 2 plates +25 x10
4. 2 plates +25 x10

Occluded Standing Calf Raise:
1. 150x15
2. 150x10
3. 150x6
4. 100x5

Workout Time: 110min





Sheiko CMS has been really fun so far. Hopefully it will mean some gains when I get through the 4 wks. I've made it through 6 workouts so far and I have 10 to go. The last workout was definately the toughest one so far. I was very shot by the end and am feeling it today. I will be finishing up week 2 on Monday and Tuesday and then moving on to week 3 starting Thursday.

Chuckles
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  #43  
Old 11-06-2010, 01:23 PM
chuckles_345 chuckles_345 is offline
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10-31 Sunday: Off Day

Diet: 199gP, 455gC, 83.5gF, 3370cal
Water: 1 gallon
Sleep: 9 1/2hrs






11-1 Monday: CMS Prep Week 2, Workout 3

Diet: 200.5gP, 526.5gC, 88.5gF, 3705cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: 2-3

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

Bench:
1. 160x5
2. 190x4
3. 225x3
4. 225x3
5. 225x3
6. 225x3
7. 225x3

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

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 40x8

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x6
3. 3 plates +25 x8
4. 3 plates +25 x8

Preacher Curl Machine:
1. 12 plates x9 (PR)
2. 12 plates x6
3. 10 plates x9

Workout Time: 95min






11-2 Tuesday: CMS Prep Week 2, Workout 4

Diet: 200.5gP, 526.5gC, 88.5gF, 3705cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 2-4

DB Military:
1. 70x5
2. 70x5
3. 75x5
4. 75x5
5. 80x5

Deadlift To Knees:
1. 250x4
2. 300x4
3. 350x3
4. 350x3
5. 375x2
6. 375x2
7. 375x2
8. 375x2
9. 375x2

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

Bodymasters Hammer Pulldown:
1. 3 plates +35 x10 (PR)
2. 3 plates +35 x8
3. 3 plates +35x6

DB Preacher Curl:
1. 35x10
2. 35x8
3. 35x6

Occluded Standing Calf Raise:
1. 120x15
2. 120x6
3. 90x6
4. 90x4

Workout Time: 95min






11-3 Wednesday: Off Day

Diet: 196.5gP, 457gC, 86.5gF, 3370cal
Water: 1 gallon
Sleep: 8 1/2hrs






11-4 Thursday: CMS Prep Week 3, Workout 1

Diet: 204.5gP, 516gC, 86.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 3-1

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

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

Squats:
1. 205x5
2. 245x5
3. 285x5
4. 285x5
6. 285x5
7. 285x5
8. 285x5

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x7
4. 4 plates x6

Machine Preacher Curls:
1. 12 plates x10 (PR)
2. 12 plates x7
3. 10 plates x8

Workout Time: 105min






11-5 Friday: Off Day

Diet: 206.5gP, 452.5gC, 84.5gF, 3395cal
Water: 1 gallon
Sleep: 8 1/2hrs






Solid week of workouts. Had 3 exams in the past 10 days or so and rocked all of them. Body is starting to feel a little beat up. Thursday's workout was very difficult to get through because I was feeling beat down, but I pushed through. 9 workouts down, 7 to go before I can say I've survived Sheiko CMS Prep.

Chuckles
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  #44  
Old 11-13-2010, 04:07 PM
chuckles_345 chuckles_345 is offline
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11-6 Saturday: Sheiko CMS Prep Week 3, Workout 2

Diet: 214.5gP, 522gC, 85.5gF, 3715cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 3-2

Deadlift:
1. 250x4
2. 300x4
3. 350x3
4. 350x3
5. 405x3
6. 405x3
7. 405x3
8. 405x3
9. 405x3

Bench:
1. 150x8
2. 160x7
3. 175x6
4. 190x5
5. 205x4
6. 225x3
7. 225x3
8. 235x2
9. 235x2
10. 250x1
11. 250x1
12. 235x2
13. 235x2
14. 225x3
15. 225x3
16. 205x4
17. 190x6
18. 175x8
19. 160x10
20. 150x12

Deadlift to Knees:
1. 250x4
2. 300x4
3. 350x4
4. 350x4
5. 350x4
6. 350x4
7. 350x4

V Bar Pulldown:
1. 200x12 (Tied PR)
2. 200x10
3. 200x8

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x6
3. 3 plates+25 x8

Workout Time: 110min






11-7 Sunday: Off Day

Diet: 208gP, 443.5gC, 85gF, 3370cal
Water: 1 gallon
Sleep: 10 1/2hrs






11-8 Monday: Sheiko CMS Prep Week 3, Workout 3

Diet: 202gP, 513gC, 80.5gF, 3585cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: 3-3

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 350x2
9. 350x2
10. 350x2

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

Squats:
1. 250x6
2. 245x6
3. 265x6
4. 265x6
5. 265x6
6. 265x6

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 40x8

Seated Calf Raise:
1. 4 plates x9 (PR)
2. 4 plates x8
3. 4 plates x6
4. 4 plates x6
5. 4 plates x5

Workout Time: 105min






11-9 Tuesday: Sheiko CMS Prep Week 3, Workout 4

Diet: 207.5gP, 533gC, 90gF, 3370cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: 3-4

Defecit Deadlifts:
1. 250x3
2. 300x3
3. 300x3
4. 325x3
5. 325x3
6. 325x3
7. 325x3

Bench:
1. 150x6
2. 185x6
3. 195x6
4. 195x6
5. 195x6
6. 195x6
7. 195x6

Rack Deads:
1. 300x4
2. 350x4
3. 350x4
4. 405x4
5. 405x4
6. 425x4
7. 425x4
8. 425x4
9. 425x4

Lat Pulldown:
1. 230x10 (PR)
2. 230x8
3. 230x6
4. 200x10

DB Preacher Curl:
1. 35x8
2. 35x7
3. 35x6

Occluded Standing Calf Raise:
1. 90x15
2. 90x8
3. 90x5
4. 90x3

Workout Time: 95min






11-10 Wednesday: Off Day

Diet: 197.5gP, 450gC, 78gF, 3290cal
Water: 1 gallon
Sleep: 9hrs






11-11 Thursday: Sheiko CMS Prep Week 4, Workout 1

Diet: 197.5gP, 526gC, 86.5gF, 3675cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 4-1

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 330x3
9. 330x3
10. 330x3
11. 330x3

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

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8

Seated Calf Raise:
1. 4 plates +10 x7 (PR)
2. 4 plates +10 x6
3. 4 plates x6
4. 3 plates x12

Preacher Curl Machine:
1. 12 plates x10 (PR)
2. 12 plates x7
3. 10 plates x7

Workout Time: 85min






11-12 Friday: Off Day

Diet: 195gP, 455gC, 85gF, 3365cal
Water: 1 gallon
Sleep: 7 1/2hrs






Week 3 was a rediculously though week of CMS Prep. Workout 3-2 nearly killed me and I was pretty much wiped out for the rest of the weekend after it. I was able to survive it. Had a really rough and long week in the lab also, but I'm getting thorugh. 3 more CMS workouts before a deload and 1 more week of class before fall break.

Chuckles
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  #45  
Old 11-13-2010, 05:06 PM
arian11 arian11 is offline
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I like how you keep track of everything. Workout time, macros, water intake, sleep schedule. Very dedicated. Keep up the good work!
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  #46  
Old 11-18-2010, 08:20 PM
chuckles_345 chuckles_345 is offline
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Quote:
Originally Posted by arian11 View Post
I like how you keep track of everything. Workout time, macros, water intake, sleep schedule. Very dedicated. Keep up the good work!
Thanks! I don't have the best genetics in the world and I am not all that big or strong, but I figure if I keep busting my *** I will eventually get there.

Chuckles
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  #47  
Old 11-20-2010, 12:21 AM
chuckles_345 chuckles_345 is offline
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11-13 Saturday: CMS 4-2 (with Gabe Wilson)

Diet: 206.5gP, 513gC, 84gF, 3635cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: 4-2

Defecit Deadlifts:
1. 250x3
2. 300x3
3. 300x3
4. 350x2
5. 350x2
6. 350x2
7. 350x2

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

Deadlift:
1. 250x4
2. 300x4
3. 350x3
4. 350x3
5. 405x3
6. 405x3
7. 405x3
8. 430x2
9. 430x2
10. 430x2

Hammer Strength Pulldown:
1. 3 plates x10
2. 3 plates +10 x10 (PR)
3. 3 plates +10 x8

Occluded Standing Calf Raise:
1. 150x15
2. 150x7
3. 150x4
4. 100x5

Workout Time: 120min






11-14 Sunday: Off Day

Diet: 203gP, 445.5gC, 83.5gF, 3345cal
Water: 1 gallon
Sleep: 9 1/2hrs






11-15 Monday: CMS 4-3

Diet: 190.5gP, 512gC, 88.5gF, 3605cal
Water: 1.5 gallons
Sleep: 8 hrs


Workout: 4-3

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 350x2
9. 350x2
10. 350x2

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

Squat:
1. 225x5
2. 275x4
3. 315x3
4. 315x3
5. 315x3
6. 315x3
7. 315x3

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8

Seated Calf Raise:
1. 3 plates x15
2. 3 plates x15
3. 3 plates x12
4. 3 plates x12
5. 3 plates x10

Workout Time: 95min






11-16 Tuesday: CMS 4-4

Diet: 192.5gP, 515gC, 84gF, 3585cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: 4-4

Deadlift To Knees:
1. 250x4
2. 300x4
3. 350x3
4. 350x3
5. 405x2
6. 405x2
7. 405x2
8. 405x2

DB Military Press:
1. 80x5
2. 80x5
3. 80x5
4. 80x5
5. 80x5 (PR for 5x5)

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

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

Bodymasters Hammer Pulldown:
1. 3 plates +25 x12
2. 3 plates +25 x10
3. 3 plates +25 x8

Seated DB Curls:
1. 45x10
2. 45x8
3. 45x6

Occluded Standing Calf Raise:
1. 120x15
2. 120x8
3. 120x6
4. 120x4

Workout Time: 115min






11-17 Wednesday: Off Day

Diet: 198.5gP, 455.5gC, 83.5gF, 3370cal
Water: 1 gallon
Sleep: 8 1/2hrs






11-18 Thursday: Upper Deload

Diet: 210.5gP, 509gC, 88.5gF, 3675cal
Water: 1 gallon
Sleep: 8 1/2hrs


Workout: Upper Deload

DB Bench:
1. 50x10
2. 60x10
3. 70x10

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

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

Seated Side Raise:
1. 25x10
2. 25x10
3. 25x10

Preacher Curl Machine:
1. 6 plates x10
2. 7 plates x10
3. 8 plates x10

Cable Pressdowns:
1. 120x10
2. 130x10
3. 140x10

Workout Time: 40min followed by a 15min walk on the treadmill and foam rolling






Finished up Sheiko CMS Prep on Tuesday. Felt somewhat beat up by the end but overall it wasn't as bad as I was expecting and I feel very comfortable with the big 3 lifts because of the repetition. I will finish up deloading with lower deload Friday and then will start PHAT again on either Sun or Mon depending on my schedule and how I feel.

Chuckles
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  #48  
Old 11-21-2010, 05:01 PM
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Good job on Sheiko CMS man. You seriously need a t-shirt or something to signify that you survived!
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  #49  
Old 11-24-2010, 06:25 PM
chuckles_345 chuckles_345 is offline
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Quote:
Originally Posted by Venom View Post
Good job on Sheiko CMS man. You seriously need a t-shirt or something to signify that you survived!
Thanks! I'm planning on running it again after a couple months of power/hyper split.

Chuckles
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  #50  
Old 11-24-2010, 06:26 PM
chuckles_345 chuckles_345 is offline
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11-19 Friday: Lower Deload

Diet: 202.5gP, 519.5gC, 88.5gF, 3685cal
Water: 1 gallon
Sleep: 8 1/2hrs


Workout: Lower Deload

Hack Squat:
1. 2 plates x10
2. 2 plates x10
3. 2 plates x10

Occluded Extensions:
1. 75x20
2. 75x15
3. 75x12
4. 75x10

Occluded Ham Curls:
1. 60x20
2. 60x15
3. 60x12
4. 60x10

Occluded Calves:
1. 90x20
2. 90x8
3. 90x6 (stupid fat kid who was like 15 stole my calf raise at this point. **** near killed him)
4. 90x6

Workout Time: 30min followed by 15min walk on the treadmill






11-20 Saturday: Off Day

Diet: 205.5gP, 438gC, 83.5gF, 3325cal
Water: 1.5 gallons
Sleep: 7hrs


11-21 Sunday: Off Day






11-22 Monday: Upper Power

Diet: 204.5gP, 524gC, 83gF, 3660cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Upper Power

Bench:
1. 135x5
2. 185x5
3. 225x3
4. 255x2
5. 275x1
6. 295x1 (Tied what I got up before sheiko)
7. 305x1 (Tied all time PR I set at 210lbs, 191-192lbs now)
8. 315x1 (PR)
9. 320x1 (PR!!!) +25lbs on my bench in 4wks of Sheiko CMS Prep

Neutral Grip Pullup:
1. 250x8 (PR)
2. 250x7
3. 250x6

Chest Supported DB Row:
1. 90x8
2. 90x7
3. 90x6

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 35x12 (Tied PR)
4. 35x10

BB Curls:
1. 115x6
2. 115x6
3. 95x8
4. 95x8

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
4. 115x6

Workout Time: 90min






11-23 Tuesday: Lower Power

Diet: 202.5gP, 526gC, 84.5gF, 3675cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Lower Power

Squats:
1. 135x5
2. 225x5
3. 275x3
4. 315x2
5. 345x1
6. 365x1
7. 385x1
8. 405x1
9. 415x1 (PR)
10. 425x1 (PR!!!!) +15lbs on my squat in 4 weeks of sheiko cms prep (may have gotten 5lbs more but didn't want to risk it)

Assisted Glute/Ham Raise:
1. 8
2. 6
3. 5

Leg Extension:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)

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

Standing Calf Raise:
1. 285x8 (Tied PR)
2. 285x8 (Tied PR)
3. 285x6

Seated Calf Raise:
1. 4 plates x6
2. 3 plates +25 x7
3. 3 plates +25 x5

Workout Time: 75min





Sheiko rocks. I added 25lbs to my bench and 15lbs to my squat in 4wks. Going to finish off the week with my hypertrophy workouts and then max my deadlift on Tuesday to see what I've gained. Overall, I've ran 8 wks of westside (mini-cut 1st 4 wks), then 4wks of sheiko cms prep. I'm 1-2lbs lighter than I was when I started westside but my bench is up 35lbs, squat up 20lbs, and deadlift is up 15lbs plus whatever else I can add to it on tuesday in just 12wks. I'm planning to stick with power/hyper for 6-10 wks and then probably go back and run sheiko again.

Chuckles
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