Orby's New Grove: The Mad Russian Routine

[orbitron3000]

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.

[orbitron3000]

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.

[orbitron3000]

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

[orbitron3000]

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

[orbitron3000]

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

[orbitron3000]

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

[metroba]

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!

[orbitron3000]

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

[orbitron3000]

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

[orbitron3000]

to celebrate breaking 2, i give you some hotties:






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

[orbitron3000]

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.

[metroba]

nice workouts man! keep killn it!

[orbitron3000]

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!

[orbitron3000]

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

[orbitron3000]

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.

[orbitron3000]

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

[orbitron3000]

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.

[orbitron3000]

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

[orbitron3000]

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...

[orbitron3000]

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