Orby's New Grove: The Mad Russian Routine

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  1. Gettn strong man!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  2. 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
    •   
       


  3. movin weight man!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  4. 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



  5. 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.

  6. 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



  7. 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

  8. 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!

  9. 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

  10. 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?
    •   
       


  11. 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.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  12. 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

  13. 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

  14. Progress pic:
    December 18 2008 vs January 19 2009
    Attached Images Attached Images       

  15. Progress Pics -- even further back, 4 months' progress
    September 24 08 vs January 19 2009
    Attached Images Attached Images   

  16. 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/
    Facebook: @Body Performance Solutions

  17. 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

  18. 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.

  19. 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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