Orby's New Grove: The Mad Russian Routine

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    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.

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    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.
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    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
    •   
       

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





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    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
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    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
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    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!
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    thanks, man. 20 rep DB shrug sets, here i come!
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    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
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    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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    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.
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    nice workouts man! keep killn it!
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    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!
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    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
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    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.
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    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
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    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.
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    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
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    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...
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    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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    Gettn strong man!
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    Lift Log Friday 1/16/09

    Weight: ??

    Sheiko 37 Week 7 Comp Cycle Day 3
    -----------------------------------
    Bench:
    1 set @ 135 lbs x 5 reps
    1 set @ 155 lbs x 4 reps
    1 set @ 185 lbs x 3 reps
    2 sets @ 195 lbs x 3 reps

    Squat:
    1 set @ 135 lbs x 6 reps
    1 set @ 165 lbs x 2 reps
    1 set @ 175 lbs x 3 reps
    2 sets @ 205 lbs x 3 reps

    Incline:
    1 set @ 115 lbs x 10 reps
    1 set @ 135 lbs x 10 reps
    1 set @ 155 lbs x 5 reps
    1 set @ 135 lbs x 5 reps
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    movin weight man!!
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    Nice strength gains over the past few weeks. And def good idea to add the shrugs for your traps. What is your diet like, just expected more wt gain with that type of strength gain. You are very lean so the mass will def stand out.

    Even with a diet to lean out (not cut) I was gaining .5-1.0 pounds/week.

    Keep up the great work.
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    Quote Originally Posted by p5sky View Post
    Nice strength gains over the past few weeks. And def good idea to add the shrugs for your traps. What is your diet like, just expected more wt gain with that type of strength gain. You are very lean so the mass will def stand out.

    Even with a diet to lean out (not cut) I was gaining .5-1.0 pounds/week.

    Keep up the great work.
    thanks bud. adding shrugs: kudos to metroba (thanks,bud)

    my diet situation goes a little like this:
    up until a few days ago, i was taking my sweet time eating food during meals, and i was only able to finish about a plateful of food, usually meat, a carb dish, and some veggies, along with two glasses of milk.

    i've since started the "shovel food in your mouth" method of eating, and have been able to down usually two full plates of food and two glasses of 2% milk.

    hopefully, in a few weeks, i'll be able to start putting on the .5-1.0 pounds/week, as i need around 4,000-5,000 calories (estimated, based on metabolism) to gain any weight.
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    Thats what I have to do to gain . . . shovel it in! 2 chicken breasts, cup of brown rice, veggies. It is tought to eat that much being 160, but its the only way to get it done.
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    Quote Originally Posted by p5sky View Post
    Thats what I have to do to gain . . . shovel it in! 2 chicken breasts, cup of brown rice, veggies. It is tought to eat that much being 160, but its the only way to get it done.
    i feel that. Im 210 and trying to bulk in college so everything is condensed into 3 meals and I shovel it in. It's great. BTW.... Patent pending on my shovel the food into your face methodology.
    SFW and GFH
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    Quote Originally Posted by p5sky View Post
    Thats what I have to do to gain . . . shovel it in! 2 chicken breasts, cup of brown rice, veggies. It is tought to eat that much being 160, but its the only way to get it done.
    yea i'm only 140, an ectomorph, so it's always been hard for me to gain.

    Quote Originally Posted by Inarius View Post
    i feel that. Im 210 and trying to bulk in college so everything is condensed into 3 meals and I shovel it in. It's great. BTW.... Patent pending on my shovel the food into your face methodology.
    haha yea, thanks for the tip, bud. it's me vs. my stomach and i'll be d@mned if i'm gonna be bested by a freakin' organ. gotta eat eat eat before it knows that it has too much food!
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    Lift Log 1/19/09

    Weight: 140.6 lbs

    Sheiko 37 Week 8 Comp Cycle Day 1
    -----------------------------------
    Squat:
    1 set @ 135 lbs x 3 reps
    1 set @ 165 lbs x 3 reps
    1 set @ 185 lbs x 3 reps
    1 set @ 205 lbs x 3 reps
    1 set @ 225 lbs x 2 reps

    Bench:
    1 set @ 135 lbs x 5 reps
    1 set @ 165 lbs x 5 reps
    1 set @ 195 lbs x 3 reps
    1 set @ 215 lbs x 1 rep <-- PR!
    1 set @ 220 lbs x 0 reps (missed)

    Face Pulls:
    1 set @ 25 lbs x 10 reps
    1 set @ 30 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    1 set @ 50 lbs x 10 reps
    1 set @ 65 lbs x 5 reps
    1 set @ 30 lbs x 10 reps
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    So here are my current maxes on the three "main" lifts:

    All are raw except where noted:
    Bench: 215 lbs
    Deadlift: 295 lbs --> using straps, probably 275 without
    Squat: 245 lbs

    My goal: 885 lbs combined
    I need: 130 lbs spread between the three

    My goals for the end of sheiko 37, which is the end of next week:
    Bench: 225 lbs
    Squat: 275 lbs (seems lofty, but 245 felt pretty easy last i did it)
    Deadlift: 315 lbs

    Needed after these goals: 70 lbs

    So now I ask, where would I be best suited to distribute these remaining 70 lbs amongst the three lifts?
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    Impressive lifts as always man! Bro, you being an ectomorph is not a curse..trust me on that one. You will stay lean and ripped no matter what! Yes, you do need to eat a lot more to gain and with your metabolism you would put everything to muscle anyway. I would reccomend you get on AP or Pslin to get that appetite ramped up. You def be able to get in more food and better utilize it. Make sure you protein intake is high man as well as carb intake.
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    man, i had a d@mn good lift tonight.

    Lift Log 1/21/09

    Weight:

    Sheiko 37 Week 8 Comp Cycle Day 2
    -----------------------------------
    Bench:
    1 set @ 135 lbs x 8 reps
    1 set @ 155 lbs x 6 reps
    1 set @ 175 lbs x 4 reps
    1 set @ 195 lbs x 2 reps
    1 set @ 205 lbs x 1 rep
    1 set @ 215 lbs x 1 rep
    1 set @ 135 lbs x 10 reps <-- only worked lower half of the lift, didn't press all the way up

    Deadlift:
    1 set @ 185 lbs x 5 reps
    1 set @ 225 lbs x 2 reps
    1 set @ 245 lbs x 2 reps
    1 set @ 275 lbs x 2 reps
    1 set @ 275 lbs x 1 rep
    1 set @ 295 lbs x 1 rep
    1 set @ 315 lbs x 1 rep <- PR! Joined the 3 plate club today.

    Lunges:
    5 sets @ 25 lbs x 5 reps each leg

    Incline DB Press
    3 sets @ 35 lbs x {15, 12, 9} reps

    Curls
    A lot of them

    Reverse curls
    3 sets
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    Lift Log Friday 1/23/09

    Weight: 138 lbs

    Sheiko 37 Week 8 Comp Cycle Day 3
    -----------------------------------
    Squat:
    2 sets @ 165 lbs x 4 reps
    1 set @ 195 lbs x 3 reps
    2 sets @ 235 lbs x 2 reps
    1 set @ 255 lbs x 1 rep

    Bench
    1 set @ 135 lbs x 8 reps
    1 set @ 155 lbs x 5 reps
    1 set @ 175 lbs x 4 reps
    1 set @ 195 lbs x 2 reps
    1 set @ 205 lbs x 1 rep (missed a second)
    1 set @ 205 lbs x 2 reps (didn't miss this time. Thanks for the tip, TK)
    2 sets @ 135 lbs x 15 reps (10x lower half of the lift, 5x full press)

    Tri's
    3 sets Seated EZ Bar Extensions
    4 sets Rope Pull Downs
    3 sets Single Hand (Over, Under) Tricep pull/push downs
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    Progress pic:
    December 18 2008 vs January 19 2009
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  35. Registered User
    orbitron3000's Avatar
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    Progress Pics -- even further back, 4 months' progress
    September 24 08 vs January 19 2009
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  36. Board Supporter
    metroba's Avatar
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    Bro, seriously! phuckin awesome results bro! I am so damn jealous of your genetics!! Eat up bro! I am positive you'd do even better with more cals! I got Tyler watchn you man! So you better eat up! But seriously man bravo!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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    so last night was the last night of sheiko which meant max out night

    At the end of the last routine (Linear Periodization), i had these 1RM's (roughly)

    Squat: 225
    Bench: 185
    Deadlift: 275
    total: 685, 200 lbs away from qualifying for nationals

    now, 9 weeks later:

    Squat: 315lbs
    Bench: 215lbs
    Deadlift: 315lbs (i got 325lbs up, but i hitched, so i'm not gonna count it)
    total: 845lbs, 40 lbs away from qualifying for nationals
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    Quote Originally Posted by metroba View Post
    Bro, seriously! phuckin awesome results bro! I am so damn jealous of your genetics!! Eat up bro! I am positive you'd do even better with more cals! I got Tyler watchn you man! So you better eat up! But seriously man bravo!
    thanks, met. i took your advice and hit up some AP, which i'll be starting next week, with a new routine. thanks for stickin' with me and popping your head in every once in a while. helped to know that i was making progress.
  39. Board Supporter
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    No prob man! Youve made exceptional results! Glad to hear you hittn up AP - just make to keep those carbs high. Your results will thank you for it!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
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