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    So yesterday I got woken up like 2.5 hours early by my neighbors dogs barking like 15 feet from my open window through the fence. Couldn't go back to sleep so hit the gym way early and had just a crappy workout that I cut short. Today I went in to make up for it, do a little work, and get a pump.

    6-1
    Chins 8,5,4,4,4
    Bench 10@45--8@135--4@185--7,6,4@205--185x6
    Chins 5,4,3
    BB Curl 2 sets 10/10 @ 60 (20 half reps total per set)
    Db Arnold 10@32.5--10@37.5 (Some boner with sunglasses on was using most of the Db's between 40-50)
    20 Dips, 3 chins, 19 dips, 2 chins
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    Still lurking on here too
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    Quote Originally Posted by The Solution View Post
    Still lurking on here too
    yeah buddy
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    6-3 Chest

    Bench 2x8@45--3x8@135--4@185--1@205--1@225--1@245--0@275--0@265--4@225--8@205
    Chins 3, 5@+25,7,5,4,4
    Pec Dec 10@100--10,10,8@140--10@110
    Rope TriXT with spread at end 15@80--12@100--8@100
    BB curl 21's 2 sets with 60lbs
    Alt DB Hammer Curl 24@25--18@25
    BW Dips 20,15,10,10

    Didn't hit the 1rms that I wanted to, however hitting 205x8 at the end of the benching works good enough for me. That is really close to a PR and after a lot more work, gonna use 265 for my max this coming Sheiko cycle.
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    Whats new in purus?
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    Quote Originally Posted by The Solution View Post
    Whats new in purus?
    New D-pol powder flavor and progression on our EAA supp at the moment as far as product goes. I believe there is gonna be some promos soon around the way, I would definitely like it if you threw in an app!
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    Quote Originally Posted by Randoja View Post
    New D-pol powder flavor and progression on our EAA supp at the moment as far as product goes. I believe there is gonna be some promos soon around the way, I would definitely like it if you threw in an app!
    Cant wait.
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    6-4 Legs

    Squat 8@45--6@135--4@225--1@275--1@315--1@335--1@355--0@375
    Leg Press 8@2pps--8@2pps--8@3pps--8@4pps
    Leg Xt 10@120--10@165--10@200--8@255
    Seated Leg Curl 10@130--8@160
    Seated calf raise, worked up to 6 plates for 30 I think. I can calf raise more than I can deadlift for 30+ on any given day, why couldn't I have had good genetics for bench lol?

    So after bench yesterday and no new PR on squats, I've basically been at a standstill on everything but deadlift for like 8 months, granted I've gotten more mass and look better from the rep work, but it is definitely time for strength gains as a priority!
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    Quote Originally Posted by Randoja View Post
    6-4 Legs

    Squat 8@45--6@135--4@225--1@275--1@315--1@335--1@355--0@375
    Leg Press 8@2pps--8@2pps--8@3pps--8@4pps
    Leg Xt 10@120--10@165--10@200--8@255
    Seated Leg Curl 10@130--8@160
    Seated calf raise, worked up to 6 plates for 30 I think. I can calf raise more than I can deadlift for 30+ on any given day, why couldn't I have had good genetics for bench lol?

    So after bench yesterday and no new PR on squats, I've basically been at a standstill on everything but deadlift for like 8 months, granted I've gotten more mass and look better from the rep work, but it is definitely time for strength gains as a priority!
    Gonna change your diet up? And I'll give you some of my bench genetics for your calfs and day of the week lol
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    Quote Originally Posted by Danb2285 View Post
    Gonna change your diet up? And I'll give you some of my bench genetics for your calfs and day of the week lol
    Yeah I've already started to add calories in, should be at surplus in like 3 weeks, I just want to be a little more shredded for summer.
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    6-5 Off day

    Chins 5, 2x5@+25, 7
    Bench 8@45--6@135--4@185--8@205--5@205--6@185
    BB Curl 21's 3 sets @60lbs
    Alt DB Hammer 3x20@25
    Dips 3x20, 17, 12

    Pretty decent day, super close to hitting 9 reps with 205, got it probably 6-7 inches off my chest on what would be rep 9 and was able to hold it there long enough to think "damn almost got 9." Immediately following I set an upright row pr of 205 putting the bar back on the rack lol. I'm still happy with it though, I was pausing a little on the reps, not long like a comp pause, but definitely milked the set more than I would have T&G. Calories are at 2600 right now, moving up to 2750 Monday.

    Progress pic from today:
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    Looking good bro-

    I bet you get that 9th with that bump in cals
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Shredded /thread
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Thanks fellas!
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    Someone is gonna hit some serious PR's this summer.
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    Keep progressing bubba. Push the cals up with protein or fats if lean is what you want to keep.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Thanks for the support bros!

    6-6 Shoulders

    OHP 8@45--8@65--8@95--6@115--4@115
    DB Arnold 8@40--8@45--8@50--4@55
    DB Lat Raise 3x10@20
    Lying DB Rev Fly 10@25--2x10@20--15@15
    BB Front Raise 3x10@70

    Pretty good day at the gym, snuck in a PR on arnolds. 174.5 BW today, I don't expect to drop below 173 before my calories get to surplus in 2 weeks. Pretty stoked to just get a little leaner then fill out a little. I've always felt like the first 6-7 lbs of water etc. gained on a bulk looks pretty good, hoping that holds true this time.
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    6-7 Back

    Chins 4--5@25--4@25--4@25--7
    UH Mchn Row 8@100--8@130--8@160--6@190
    OADBRow 8@80--8@90--8@100
    BB Curl 21's 2 sets @ 60
    DB Alt Hammer 4x20@25
    Rope Tri XT 12@80--10@100--10@100--8@110--6@120
    5 Chins--20Dips--4C--20D--4C--20D--4C--16D

    Good day at the gym today, just chasing a pump today, training is going to be pretty serious now, so I took this last opportunity to have a little fun and do whatever. Pretty happy with my progress on back, I'm pretty sure I have grown lats in the last couple months doing chins and pull ups.

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    Sheiko #29 Week 1 Day 1

    Used 30lbs for flys and 225 for GMs. Overall pretty good day in the gym, hit all the reps without any real struggle. On to the next one.
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    You will explode on Sheiko!
    eat and GROW
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    Quote Originally Posted by The Solution View Post
    You will explode on Sheiko!
    eat and GROW
    Yeah buddy another calorie jump today, 2750 now.
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    Quote Originally Posted by Randoja View Post
    Sheiko #29 Week 1 Day 1

    Used 30lbs for flys and 225 for GMs. Overall pretty good day in the gym, hit all the reps without any real struggle. On to the next one.
    I'm confused...why the random numbers for weight?
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    Quote Originally Posted by Danb2285 View Post
    I'm confused...why the random numbers for weight?
    On which exercise, the Gms and Flys? I assume the program lets you pick the weights for those exercises because it's hard to assign a weight for those based on a 1rm for Bench, Squat, DL. All the weights on the bench and squats are based on percentage of 1rm, and will progress throughout the 4 week cycle.
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    Quote Originally Posted by Randoja View Post

    On which exercise, the Gms and Flys? I assume the program lets you pick the weights for those exercises because it's hard to assign a weight for those based on a 1rm for Bench, Squat, DL. All the weights on the bench and squats are based on percentage of 1rm, and will progress throughout the 4 week cycle.
    Lol on everything...example 189,216,266 under the squat weight. I'm assuming just a guide line? Why wouldn't it just say 190 215 and 265 lol
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    Quote Originally Posted by Danb2285 View Post
    Lol on everything...example 189,216,266 under the squat weight. I'm assuming just a guide line? Why wouldn't it just say 190 215 and 265 lol
    Ah yeah thats just cause I use a spreadsheet and the way it's written it just multiplies your 1rm by a percent. I always round to nearest 5 lbs.
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    Round up of course. Lol Lat spread is looking large bubba.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Round up of course. Lol Lat spread is looking large bubba.
    Rounding up has actually made my 531 sets kinda interesting at times, ie: 120.1 vs. 124.9 : sometimes you're forced to tack on a few more than expected
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    In this super late.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Thanks for the support fellas!
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    Still quietly following buddy.
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    Quote Originally Posted by jimbuick View Post
    Still quietly following buddy.
    Jim is the ultimate log creeper. He only pops in on mine when I diet fail lol
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    Quote Originally Posted by Danb2285 View Post

    Jim is the ultimate log creeper. He only pops in on mine when I diet fail lol
    Well there's no reason to comment on you doing the right thing....
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    Quote Originally Posted by jimbuick View Post

    Well there's no reason to comment on you doing the right thing....
    lol this is true.
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    6-12 Sheiko 29 Week 1 Day 2

    Assistance:
    Incline Bench 4x6@155
    Dips 5x5@+60
    Lunges 5x5@185
    Weighted Crunch 3x10@190 this was half of a cable xo machine using the whole stack, weight is probably half of what I have annotated or something.

    Holy crap, this may not look tough on paper but it was hard. I'm kicking cals straight to 3250 there is no way I can keep this up with 2 more weeks of mild calorie deficit planned. For DL to knees I do about a 1 second pause at the knees then finish the rep, for DL off boxes I used 4 inch boxes. For Lunges I used a BB with 185 and just alternated which leg I started the set with, anyone experienced with Sheiko let me know if this is right or what. This was a legitimately exhausting workout today fuark.
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    Those DL just look like they would piss me off like crazy. Haha. That's a TON of volume for deads too. Killin it man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    29 is nothing compared to 37,30, or 40 in terms of volume.
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    I mean I guess it is only 27 reps. I usually pull around 20 reps on my highest volume days. Granted they are heavier sets but still. I'm sure it gets a lot worse. cool stuff.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Those DL just look like they would piss me off like crazy. Haha. That's a TON of volume for deads too. Killin it man.
    Thanks man.
    Quote Originally Posted by The Solution View Post
    29 is nothing compared to 37,30, or 40 in terms of volume.
    Yes, that's why 29 is the one you run if it is your first Sheiko cycle. I'll switch to another variation on the next go around.

    Quote Originally Posted by CountryLiftin View Post
    I mean I guess it is only 27 reps. I usually pull around 20 reps on my highest volume days. Granted they are heavier sets but still. I'm sure it gets a lot worse. cool stuff.
    You should try it on your next deadlift day It looks easier than it is.
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    I used to pull around those reps before I did 5-3-1. I pull less now and I can pull more weight every week. I don't wana jinx myself. Dead lifting and car pulls in one day is tough enough. But I will have to look into this program/template more and maybe when I do some cube stuff I can find a way to do more DL reps. Definitely me respect that's why I said the workout would drive me nuts with that many sets. I like hitting a few heavy sets and leaving nothing on the table. I don't know how you do volume like that every session especially on DL

    Are the percentages from real max or training max? Looks like solid mass building strength focused programming.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Randoja, anymore meets coming up?
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