Orby's New Grove: The Mad Russian Routine

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  1. Lift Log Sunday 12/14/08

    Weight: 139.4 lbs

    Sheiko Prep Cycle Week 3 Day 1
    -------------------------------
    Squat:
    1 set @ 125 lbs x 5 reps
    2 sets @ 155 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    5 sets @ 205 lbs x 3 reps

    Bench
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 160 lbs x 3 reps
    3 sets @ 185 lbs x 3 reps
    2 sets @ 175 lbs x 3 reps

    One Arm DB Rows:
    5 sets @ {35, 40, 45, 50, 55} lbs x 10 reps

    Squat:
    1 set @ 130 lbs x 5 reps
    1 set @ 155 lbs x 5 reps
    5 sets @ 185 lbs x 5 reps


  2. Lookn good man! Any progress pics?
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  3. Lift Log Tuesday 12/16/08

    Weight: 142.4 lbs (up 3.0lbs)

    Sheiko 37 Prep Cycle Week 3 Day 2
    ----------------------------------
    Deadlift to Knees:
    1 set @ 165 lbs x 4 reps
    1 set @ 185 lbs x 4 reps
    2 sets @ 225 lbs x 4 reps
    4 sets @ 245 lbs x 4 reps

    Bench:
    1 set @ 115 lbs x 6 reps
    1 set @ 135 lbs x 5 reps
    2 sets @ 155 lbs x 4 reps
    2 sets @ 165 lbs x 3 reps
    2 sets @ 175 lbs x 2 reps
    2 sets @ 165 lbs x 3 reps
    1 set @ 155 lbs x 4 reps
    1 set @ 145 lbs x 5 reps
    1 set @ 135 lbs x 6 reps
    1 set @ 125 lbs x 7 reps
    1 set @ 115 lbs x 8 reps

    Face Pulls:
    1 set @ 25 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    1 set @ 50 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    1 set @ 25 lbs x 10 reps

    Rack Pulls:
    1 set @ 185 lbs x 5 reps
    2 sets @ 225 lbs x 5 reps
    4 sets @ 255 lbs x 4 reps

    Reverse DB Lunges:
    5 sets @ 30 lbs x 5 reps (each leg)

    Weight Situps
    3 sets @ BW+30lbs x 10 reps

    Notes: Felt extremely solid during bench today. I've been training way up for the Sheiko WO's, actually doing closer to 90% - 100% of old max. During Sunday's Bench, had to lower weight on the last set on bench, and today it felt like i could do more. Gonna go for a happy medium. If the weight is too low then I feel like i'm not working as hard as i could, and if the weight is too high, obviously that's not good because i'm not *able* to do the work.

    [Update]I'll post some pics of me here soon, till then, i recommend enjoying the view.

  4. tease
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  5. If I werent at work right now, Id....uh nvm
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  6. Quote Originally Posted by metroba View Post
    If I werent at work right now, Id....uh nvm
    HAHA

    i'd rep if i could, but i have to spread the reps around before repping you again.

  7. Work Log Thursday 12/18/08

    Weight: 141.0 lbs (down 1.4 lbs)

    Sheiko 37 Prep Cycle Week 3 Day 3
    ----------------------------------
    Bench:
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 165 lbs x 3 reps
    5 sets @ 185 lbs x 2 reps <- Got all of these out by myself, pretty damn happy about that

    Squat:
    1 set @ 135 lbs x 5 reps
    1 set @ 155 lbs x 5 reps
    2 sets @ 185 lbs x 5 reps
    5 sets @ 205 lbs x 4 reps

    Bench:
    1 set @ 115 lbs x 6 reps
    2 sets @ 135 lbs x 6 reps
    3 sets @ 155 lbs x 6 reps (missed the last two reps on the last set)
    1 set @ 145 lbs x 6 reps (missed the last two reps)

    Side Raises
    1 set @ 12.5 lbs x 10 reps
    3 sets @ 10 lbs x 10 reps
    1 set @ 12.5 lbs x 10 reps

    My shoulders were mad destroyed leaving the gym today. I am quite pleased being able to rep a previous 1RM on bench (185lbs) 10 times now. That previous max was achieved on 11/27/08.

  8. Progress Pics:

    11-4-08 vs. 12-18-08
    Attached Images Attached Images       

  9. Looking great man! Shoulders are killer! Are you doing any shrugs? Time to thickn up that neck!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
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  10. Quote Originally Posted by metroba View Post
    Looking great man! Shoulders are killer! Are you doing any shrugs? Time to thickn up that neck!
    we don't usually do shrugs in the sheiko workout, but i think i could probably start working them in once or twice a week.

  11. Lift Log Monday 12/22/08

    Weight: 144 lbs (confirmed on a scale like those at the doctor's office)

    Sheiko 37 Week 4 Prep Cycle Day 1
    ----------------------------------
    Squat:
    1 set @ 135 lbs x 5 reps
    1 set @ 155 lbs x 4 reps
    2 sets @ 185 lbs x 3 reps
    2 sets @ 205 lbs x 3 reps
    3 sets @ 215 lbs x 2 reps <- pretty sure that's a new PR, but dang if that wasn't heavy.

    Bench:
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 160 lbs x 3 reps
    5 sets @ 185 lbs x 3 reps <- PHUCK YEA! this was so awesome, pumped 'em out with no help from anyone except my pecs. man, i am so happy about this!

    DB Shrugs (i substituted these for one arm db rows)
    5 sets @ 65 lbs x 10 reps

    Dips:
    5 sets @ BW x 8 reps

    Squat:
    1 set @ 135 lbs x 5 reps
    1 set @ 155 lbs x 4 reps
    2 sets @ 185 lbs x 3 reps
    4 sets @ 205 lbs x 2 reps

    i'm very pleased with how i did today in the gym. my bench performance pleases me like no other. i can't wait to tackle 195 later this week.

  12. Lift Log Wednesday 12/24/08

    Weight: 142 lbs

    Sheiko 37 Week 4 Prep Cycle Day 2
    ----------------------------------
    Bench:
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 160 lbs x 3 reps
    2 sets @ 185 lbs x 3 reps
    2 sets @ 195 lbs x 1.5 reps <- PR! whoo! mad i didn't get the ful two reps, i was so close...
    1 set @ 185 lbs x 2 reps

    Deadlift: :dl:
    1 set @ 155 lbs x 4 reps
    1 set @ 185 lbs x 4 reps
    2 sets @ 225 lbs x 3 reps
    2 sets @ 255 lbs x 3 reps
    3 sets @ 265 lbs x 2 reps
    all these sets done raw -- no belt, no straps, no chalk, no nothing 'cept my own bare hands

    Bench:
    1 set @ 125 lbs x 5 reps
    1 set @ 150 lbs x 5 reps
    1 set @ 175 lbs x 4 reps
    1 set @ 170 lbs x 4 reps
    2 sets @ 165 lbs x 4 reps

    DB Arnold Press:
    1 set @ 20 lbs x 10 reps
    1 set @ 25 lbs x 10 reps
    1 set @ 30 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    1 set @ 40 lbs x 10 reps

  13. These girls are here to help me wish everyone a Merry Christmas, and Happy Holidays






  14. Ran out of IGF2 today, took my last dose this morning. Kinda saddens me to see it go. Any suggestions of supps to replace IGF2?

    New Dosing Schedule:
    Workout Days:
    Morning: 2 Drive, 1 RPM
    Pre W/O Meal: 3 Fish Oil, 2 NeoVar
    Pre W/O: 2 Drive, 2 RPM
    Post W/O Meal: 3 Fish Oil, 2 NeoVar

    Rest Days:
    Morning: 2 Drive
    Lunch: 3 Fish Oil, 2 NeoVar
    Between Lunch and Dinner: 2 Drive
    Dinner: 3 Fish Oil, 2 NeoVar

  15. Work Log: Friday 12/26/08

    Weight: 142 lbs

    Sheiko 37 Week 4 Prep Cycle Day 3
    ----------------------------------
    Squat: :squat:
    1 set @ 130 lbs x 5 reps
    1 set @ 155 lbs x 4 reps
    2 sets @ 185 lbs x 3 reps
    6 sets @ 205 lbs x 3 reps

    Bench:
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 5 reps
    5 sets @ 165 lbs x 5 reps

    DB Shrugs:
    5 sets @ 75 lbs x 10 reps

    Dips:
    5 sets @ BW x 8 reps

  16. Kickass pics man! Ugh Im dying to get home to girl now!

    Glad to see you put in some Db shrugs! Those traps should start growin! Best way to do shrugs in my opinion is 20 rep sets. So set 1 do 20 reps, set 2 - 20 reps, set 3 -16 reps. Great way to add on some size!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  17. thanks, man. 20 rep DB shrug sets, here i come!

  18. first day of the competition cycle. it only gets harder from here. this is where what will separate the boys and the men.

    Lift Log Monday 12/29/08

    Weight: 144 lbs

    Sheiko 37 Week 5 Comp Cycle Day 1
    -----------------------------------
    Bench:
    1 set @ 125 lbs x 3 reps
    2 sets @ 160 lbs x 3 reps <- messed up here with adding the weights -- should have done a set at 150 lbs, oh well
    2 sets @ 170 lbs x 3 reps
    1 set @ 185 lbs x 3 reps
    1 set @ 195 lbs x 2 reps
    1 set @ 205 lbs x 0 reps <- missed it , trying to break 200. luckily i'm not discouraged so easily...

    DB Shrugs:
    2 sets @ 70 lbs x 20 reps
    1 set @ 70 lbs x 16 reps
    1 set @ 70 lbs x 12 reps
    1 set @ 70 lbs x 10 reps

    Squat :squat:
    1 set @ 130 lbs x 3 reps <- again messed up with counting, should have been 2 reps, DOH!
    1 set @ 155 lbs x 3 reps
    5 sets @ 180 lbs x 3 reps
    2 sets @ 205 lbs x 3 reps
    2 sets @ 225 lbs x 2 reps

    DB Curls
    3 sets @ 30 lbs x 8 reps

    Bench <- this last set of bench sets is not part of sheiko 37, i was feelin pretty pumped and i wanted to break 200 on bench really badly tonight
    for these sets, i used a slightly wider grip, but not wide enough to consider these sets being wide grip bench.
    1 set @ Bar x 20 reps
    1 set @ 135 lbs x 5 reps
    1 set @ 165 lbs x 3 reps
    1 set @ 185 lbs x 2 reps
    1 set @ 205 lbs x 2 reps

    whoohoo! finally broke 200! big day for me, and i got 2 reps to boot! had i been the only one there or knew my spotter better i probably would have been like

  19. to celebrate breaking 2, i give you some hotties:






    [nomedia="http://www.youtube.com/watch?v=pwYxY0i8a4E"]YouTube - Broadcast Yourself.[/nomedia]

  20. Lift Log Thurday 1/1/09

    Weight: 142 lbs

    Sheiko 37 Week 5 Competition Cycle Day 2
    -----------------------------------------
    Deadlift:
    1 set @ 165 lbs x 3 reps
    2 sets @ 185 lbs x 2 reps
    2 sets @ 225 lbs x 3 reps
    3 sets @ 235 lbs x 2 reps
    4 sets @ 255 lbs x 2 reps <- last set with straps
    2 sets @ 275 lbs x 2 reps <- used straps for both sets

    Bench:
    1 set @ 125 lbs x 3 reps
    1 set @ 150 lbs x 3 reps
    1 set @ 165 lbs x 3 reps
    1 set @ 175 lbs x 3 reps
    1 set @ 190 lbs x 2 reps
    1 set @ 205 lbs x 2 reps

    Facepulls
    5 sets x 10 reps

    DB Shrugs
    5 sets @ 70 lbs x 8 reps

    wasn't feelin' it today. felt tired and extremely run-down after the bench sets. i could feel my body slowing during during the last few bench sets; hands were shredded after deads, almost couldn't hold the DBs during shrugs. bad day.

  21. nice workouts man! keep killn it!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  22. Lift Log Saturday 1/3/09

    Weight: 142 lbs

    Sheiko 37 Week 5 Competition Cycle Day 3
    -----------------------------------------
    Bench:
    2 sets @ 115 lbs x 2 reps
    1 set @ 125 lbs x 3 reps
    1 set @ 150 lbs x 3 reps
    1 set @ 160 lbs x 3 reps
    2 sets @ 175 lbs x 2 reps
    4 sets @ 185 lbs x 2 reps
    1 set @ 205 lbs x 1 rep

    Shrugs
    5 sets @ 70 lbs x {20,20,15,12,10} reps

    Squat:
    2 sets @ 125 lbs x 3 reps
    1 set @ 150 lbs x 3 reps
    2 sets @ 175 lbs x 2 reps
    2 sets @ 190 lbs x 3 reps
    4 sets @ 205 lbs x 2 reps

    DB Curls
    3 sets @ 30 lbs x 8 reps

    bench felt better today, squats felt really heavy. just ordered some new supps, i'll get 'em in about a week -- hemodraulix, somnidren gh. whoo! i'm excited about 'em and they'll stack with what i've got already -> drive, rpm, neovar. can't freakin' wait!

  23. Lift Log Monday 1/5/09

    Weight: 142 lb s

    Sheiko 37 Week 6 Comp Cycle Day 1
    ------------------------------------
    Squat:
    1 set @ 125 lbs x 2 reps
    1 set @ 150 lbs x 2 reps
    2 sets @ 175 lbs x 3 reps
    3 sets @ 190 lbs x 2 reps

    Bench:
    1 set @ 115 lbs x 3 reps
    1 set @ 140 lbs x 3 reps
    1 set @ 160 lbs x 2 reps
    3 sets @ 175 lbs x 2 reps

    1 Arm DB Rows
    5 sets @ 45 lbs x 10 reps

  24. Lift Log Thursday 1/08/09

    Weight: 142lbs

    Sheiko 37 Week 6 Comp Cycle Day 2
    -----------------------------------
    Squat:
    2 sets @ 125 lbs x 2 reps
    1 set @ 150 lbs x 2 reps
    2 sets @ 175 lbs x 2 reps
    3 sets @ 200 lbs x 1 rep
    1 set @ 225 lbs x 1 rep
    1 set @ 245 lbs x 1 rep
    1 set @ 275 lbs x 0 reps (missed it)

    Bench:
    1 set @ 115 lbs x 2 reps
    1 set @ 140 lbs x 2 reps
    2 sets @ 160 lbs x 2 reps
    1 set @ 185 lbs x 1 rep
    1 set @ 205 lbs x 1 rep
    2 sets @ 215 lbs x 0 reps (missed it twice)
    *Not part of Sheiko*
    1 set @ 135 lbs x 10 reps
    1 set @ 155 lbs x 10 reps
    1 set @ 175 lbs x 5 reps

    Deadlift:
    1 set @ 160 lbs x 3 reps
    1 set @ 190 lbs x 2 reps
    2 sets @ 225 lbs x 2 reps
    2 sets @ 250 lbs x 1 rep
    1 set @ 285 lbs x 1 rep
    1 set @ 295 lbs x 1 rep
    these felt really really heavy, and 295 is gonna be my new max. not pleased

    *Not part of Sheiko*
    So i was extremely pissed and disappointed with how I did in the gym today. So, I did some hypertrophy work to push my body to the absolute limit because it didn't want to work during sheiko.

    Bench Superset with DB Hammer Curls Superset with DB Side Raises
    4 sets @ 135 lbs x 10 reps | 4 sets @ 20 lbs x 10 reps | 4 sets @ 10 lbs x 10 reps

    i had nothing left leaving the gym. from the high rep work my upper body was really pumped and veiny. still not pleased with maxxing tonight.

  25. Lift Log Saturday 1/10/09

    Weight: 143 lbs

    Sheiko 37 Week 6 Comp Cycle Day 3
    -----------------------------------
    Squat:
    1 set @ 125 lbs x 2 reps
    1 set @ 150 lbs x 3 reps
    1 set @ 175 lbs x 3 reps
    4 sets @ 200 lbs x 3 reps

    Bench:
    1 set @ 125 lbs x 3 reps
    2 sets @ 155 lbs x 3 reps
    4 sets @ 185 lbs x 3 reps

    DB Shrugs:
    4 sets @ 70 lbs x 15 reps

  26. so i got some new supps last night, some hemodraulix and some somnidren gh

    i was really surprised how small a container the somnidren is...

    took the first dose of somni last night and MAN did i sleep well! other things to help sleeping better: lighter class load (biggest problem last few months) i'm pretty excited to see how i like hemo. updates in a bit.

  27. Lift Log 1/12/09

    Weight: Didn't measure

    Sheiko 37 Week 7 Comp Cycle Day 1
    -----------------------------------
    Squat:
    1 set @ 135 lbs x 4 reps
    1 set @ 165 lbs x 4 reps
    1 set @ 185 lbs x 3 reps
    1 set @ 195 lbs x 3 reps
    2 sets @ 205 lbs x 2 reps

    Bench:
    1 set @ 135 lbs x 15 reps
    1 set @ 165 lbs x 5 reps
    1 set @ 185 lbs x 3 reps
    1 set @ 205 lbs x 0 reps (missed)

    Incline Bench (not in Sheiko but did it anyway)
    1 set @ 115 lbs x 8 reps
    1 set @ 135 lbs x 5 reps
    1 set @ 145 lbs x 4 reps
    1 set @ 165 lbs x 1 rep

    Military Press
    1 set @ 75 lbs x 8 reps
    2 sets @ 95 lbs x 3-4 reps

  28. Lift Log Wednesday 1/14/09

    Weight: 140.2 lbs

    Sheiko 37 Week 7 Comp Cycle Day 2
    -----------------------------------
    Deadlift to Knees:
    1 set @ 185 lbs x 4 reps
    1 set @ 225 lbs x 1 rep
    1 set @ 245 lbs x 1 rep
    2 sets @ 255 lbs x 2 reps

    Bench
    1 set @ 135 lbs x 9 reps
    1 set @ 155 lbs x 4 reps
    1 set @ 175 lbs x 2 reps
    1 set @ 195 lbs x 2 reps
    1 set @ 205 lbs x 1 rep
    1 set @ 210 lbs x 0 reps <-- Missed it, even though Tyler didn't help nearly at all, I still didn't do it on my own.
    1 set @ 210 lbs x 1 rep <-- New Max!

    Rack Pulls:
    2 sets @ 205 lbs x 3 reps
    1 set @ 245 lbs x 2 reps
    4 sets @ 295 lbs x 2 reps

    DB Lungs
    5 sets @ 30 lbs x 5 reps (each leg)

    1 Arm DB Rows
    5 sets @ 45 lbs x 10 reps (each arm)

    EZ Bar Preacher Curls SuperSet with DB Preacher Curls
    ...a lot...the arms hurt after these...

  29. if there's one thing i do enjoy about new years resolutions it's that more hotties tend to go to the gym...:chick:
  

  
 

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