Perm's Shiekoin it up (Shieko 37 and 29 training log)

[wontstop985]

Damn those are some long workouts. It will probably end up paying off though.

[permanabol]

Damn those are some long workouts. It will probably end up paying off though.

I hope so.... If I remember reading right you need to avoid the pump when doing sheiko so long as rest time till your fully recovered and then do a new set if I took like 90 sec rest it would be a lot less time. Should probly read the rest of sheikos book so I know what the hell I'm doing lol

[permanabol]

I can't give anyone reps lol

[permanabol]

Weight in gym: 206
Time in gym: 2 hrs 15 min

Day 5 (Friday)
Squat 205 1x4 245 1x4 285 2x3 305 6x3
Bench P 130 1x6 155 1x5 185 2x4 195 2x3 210 2x2 195 1x4 185 1x5 155 1x6 130 1x7
Flies 30x5x10
Tricep pushdowns #4x5x10 Super setted
Squat 225 1x3 265 1x3 305 4x2 super setted
GM (seated) 135x5x5 stood instead

Comments: hard day because I was tired from marking where discus' landed for about 2 hours and played an intense game of soccer... probly bad idea... I was running out of time in the gym so I supper settedd flies and tricep pushdowns. #4 on tricep pushdowns is just the 4th plate on the lat pulldown machine said was 50 pounds which felt like 100 pounds on another machine and 75 on another so I don't know what the poundage is.... Got it all in even though the GM's should have been 5x6 and also did them light because was running out of time.

peace

[permanabol]

My wrist is killing me from holding the bar wrong on bench yesterday icing it and hoping I'll be good to go on Monday any advice on how to get it to heal faster would be great

[CleetusVanDam]

Shieko is some serious stuff! Stick with it and you'll progress without a doubt. Just make sure you keep your caloric intake high enough to keep you from getting catabolic. Good luck bro, keep killin' it!

[permanabol]

BW in gym: ~206
Time in gym: 4-6:45 I had to wait for someone to quit doing knee bends in the squat rack for about 20 min.... feel my frustration.

Day 1 (Monday)
Squat 205 1x5 245 2x4 285 2x3 325 5x3
Bench P 130 1x5 155 1x4 185 2x3 210 5x3
Flies 30x5x10
Push up w/ weights BW+45x5x10
Squat 205 1x5 245 1x5 285 5x5
GM (stand) 135x1x5 185x4x5

Good day today 1st round of squats felt light...

song of the day and my new fav song. Gives me the goosebumps!
YouTube- Eluveitie - Tegernako
live is pretty good too! YouTube- Eluveitie (Live at Summerbreeze 2008) - Tegernakô

[SilentBob187]

Digging Eluveitie. I may have to look in to these guys.

[permanabol]

I saw them live at pagan fest was amazing!

[permanabol]

Weight at gym: 206 hope it doesn't go any higher then this....

Time in gym: 4-6:45 (spent at least 20 min telling my friend why he needs clomid and nolvadex on hand for his dimethabol cycle this summer which is superdrol and tren) if there was a smiley for this :facepalm: and hes under 18...

Day 3 Wed.
Dead to knee 230 1x4 275 1x4 320 2x4 340 4x4
Bench P 130 1x6 155 1x5 185 2x4 195 2x3 210 2x2 195 2x3 185 1x4 170 1x5 155 1x6 145 1x7 130 1x8
Flies 30x5x10
Dead from pins 275 1x5 320 2x5 365 4x4
lunges 45x5x5
abs 3x10

Comments: definately think my squat and deadlift are going up bench.... I'm not so sure felt pretty easy. Thing I really like about sheiko is you can change your form to what you like and figure out what works best. Back still kinda curves on deadlift on rack pulls at 365 it was quite a bit but fixed that up. But.... I'd rather be the guy that gets hurt doing Parrellel squats and deadlifts then the guy doing knee bends.....

[permanabol]

Yesterday's workout killed me... I'm sore all over and I took a 3 hr nap. Good thing tomorrow looks like an easy day.

[permanabol]

Weight in gym: 206
Time in gym: 4-6ish ~2 hours in gym

Day 5 Friday
Bench P 130 1x5 155 1x4 185 3x2 210 5x2
Squat 205 1x5 245 1x5 285 2x5 305 5x4
Bench P 130 1x6 155 2x6 170 4x6
Flies 30x5x10
GM (standing) 135x1x5 185x1x5 225x3x5 <---PR

Amazing workout today! Squat form was a ton better no rounding of the lower back and all reps were not easy but took less effort then usual. Bench press I made my setup a little bit better and damn all the weights felt easy as hell! New GM pr even this I beleive is one of the main reasons my squat is getting better and making me more flexible definitely a very good exercise. I started with them sucking it up only moving maybe a few inches before my back started to round but know I can almost hit parallel to the ground

But as with my gym excuse me fitness center some fool was in the power rack doing curls I didn't even get mad I just laughed.

[permanabol]

Weight in gym 202
Time in gym 2 hrs

Week 4
Day 1 Mon
Squat 205 1x5 245 1x4 285 2x3 325 5x3
Bench P 130 1x5 155 1x4 185 2x3 210 5x3
Flies 30x5x10
Dips bw+45x1x8 bw+70x1x8 bw+90x3x8
Squats 205 1x5 245 1x4 285 2x3 325 4x2

Didn't do GM's until the girl gets under control I might be forced to skip some things would look bad just to blower her off....
think I'll just do them tomorrow or something...

[SilentBob187]

Didn't do GM's until the girl gets under control I might be forced to skip some things would look bad just to blower her off....

...

Wat?

[Inarius]

...

Wat?

just forget the gm's. don't do them on your off day.

[permanabol]

Inarius you have some of the best and weirdest responses ever. they give me a good laugh lol.
Well about the girl thing I met her at whataburger with my friend and well thought she was pretty cute and then we just started talking you know the usual and then monday she wanted me to go play basketball with her and I couldn't just say no when I am reeling her in. But I told her working out is really important to me and I wouldn't be able to skip excercises .... except on my deload week

[Inarius]

Inarius you have some of the best and weirdest responses ever. they give me a good laugh lol.
Well about the girl thing I met her at whataburger with my friend and well thought she was pretty cute and then we just started talking you know the usual and then monday she wanted me to go play basketball with her and I couldn't just say no when I am reeling her in. But I told her working out is really important to me and I wouldn't be able to skip excercises .... except on my deload week

make it work man. move a workout back a day and adjust the rest of the week or just skip 1 or two here or there. Don't forget to live your life as well as get huge.

[permanabol]

Don't forget to live your life as well as get huge.

Best quote of the day! heck make that month inarius you may have just made it into my signature

[SilentBob187]

Best quote of the day! heck make that month inarius you may have just made it into my signature

It's not there yet...

[permanabol]

Weight in gym: 204
Time in gym: 2 hr 20 min

Day3 Wednesday
Bench P 130 1x5 155 1x4 185 2x3 210 2x3 220 3x2
Deadlift 230 1x4 275 1x4 320 2x3 365 2x3 390 3x2
Bench P 145 1x5 170 1x5 195 4x4
Flies 30x5x10
Lunges 45x5x5

forgot to do dynamic stretches pre deadlift...
But I fixed my bench for so I get a bigger arch. I look like wade hooper when I bench kinda just not quite that flexible yet