Orby's New Grove: The Mad Russian Routine

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  1. the best thing about deadlifts at this gym is that they're located right next to the mats, where people go to do core work and stretch. i had the pleasure of two very beautiful ladies openly gawk and stare at me while i did my sets of 225 lbs and 235 lbs on deadlifts. i even caught some dude's jaw drop when i did a set at 235. not that i enjoy being stared down by dudes, but i do like being able to make people's jaw drops because i shatter their expectations of how much i can lift -- in this case, deadlift...

    "almost makes me wanna river dance." -Agent Paul Smecker, Boondock Saints


  2. Lookn good killah!
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  3. Quote Originally Posted by orbitron3000 View Post
    the best thing about deadlifts at this gym is that they're located right next to the mats, where people go to do core work and stretch. i had the pleasure of two very beautiful ladies openly gawk and stare at me while i did my sets of 225 lbs and 235 lbs on deadlifts. i even caught some dude's jaw drop when i did a set at 235. not that i enjoy being stared down by dudes, but i do like being able to make people's jaw drops because i shatter their expectations of how much i can lift -- in this case, deadlift...

    "almost makes me wanna river dance." -Agent Paul Smecker, Boondock Saints
    I wonder what they would say about my sets of 315.....:bb3::bb3:
    SFW and GFH

  4. Quote Originally Posted by Inarius View Post
    I wonder what they would say about my sets of 315.....:bb3::bb3:
    "oh tyler! take us home and make sweet tender love to us...at the same time!"

  5. Lift Log Thursday 12/11/08

    Weight: 140.2 lbs

    Sheiko Week 2 Day 3
    --------------------
    Squat:
    1 set @ 125 lbs x 4 reps
    1 set @ 145 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    1 set @ 195 lbs x 3 reps
    5 sets @ 205 lbs x 3 reps

    Bench
    1 set @ 115 lbs x 6 reps
    1 set @ 135 lbs x 5 reps
    2 sets @ 165 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    2 sets @ 185 lbs x 2 reps
    1 set @ 165 lbs x 4 reps
    1 set @ 155 lbs x 5 reps
    1 set @ 135 lbs x 6 reps
    1 set @ 115 lbs x 7 reps

    Side Raises:
    5 sets @ 12.5 lbs x 10 reps

    EZ Bar Tricep Extensions
    5 sets @ 45 lbs x 10 reps

    Squat
    1 set @ 135 lbs x 3 reps
    1 set @ 165 lbs x 3 reps
    4 sets @ 185 lbs x 2 reps
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  6. 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

  7. Lookn good man! Any progress pics?
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  8. 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.

  9. tease
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  10. If I werent at work right now, Id....uh nvm
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  11. 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.

  12. 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.

  13. Progress Pics:

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

  14. Looking great man! Shoulders are killer! Are you doing any shrugs? Time to thickn up that neck!
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    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  15. 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.

  16. 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.

  17. 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

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






  19. 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

  20. 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

  21. 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
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    Facebook: @Body Performance Solutions

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

  23. 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

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






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