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SilentBob's *insert witty, topical, punny remark here* Workout Log

Sheiko Week 5, Day 2

Deadlift:
1x3x170
2x2x205
2x3x240
3x2x255
4x2x275
2x2x290 *missed*
1x2x275
Bench:
1x3x160
1x3x190
1x3x225
1x3x240
1x2x250
DB Lateral Raises:
5x10x15
Rack Pulls:
1x2x170
1x2x205
2x2x240
3x3x275
DB Lunges:
5x10x30

Narrative:
Well, missed my last sets on DL AGAIN. :damnit1: This sh*t is getting on my nerves. Everything else went off without a hitch. Friday looks like it's going to be a very good ego boosting day. :wiggle: Everyone needs to pet the ego every now and again. And yes, that is what we're calling it now-a-days. :hump:

Song of the Day:
Edguy - Rise of the Morning Glory
[ame="http://www.youtube.com/watch?v=T8qFSM8-v9Q"]YouTube - Edguy - Rise of the Morning Glory[/ame]
 
just throwing this out there bud but if you can't finish the prescribed sets at the prescribed weight then drop it down until you can. That way you get more out of the workout.
 
Inarius said:
just throwing this out there bud but if you can't finish the prescribed sets at the prescribed weight then drop it down until you can. That way you get more out of the workout.
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That's why I added the additional set of 275 after the missed 290. :tongue2:
 
SilentBob187 said:
That's why I added the additional set of 275 after the missed 290. :tongue2:
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nice. good job bud. Just saying but I repped out 275 for 3 sets of 5 tonight then did 2 sets of 3 at 315. Just working on my form trying to get it perfect before I jump the weight up again.
 
Inarius said:
nice. good job bud. Just saying but I repped out 275 for 3 sets of 5 tonight then did 2 sets of 3 at 315. Just working on my form trying to get it perfect before I jump the weight up again.
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Just saying that I hate your face!! :hitwithrock: lol that's awesome dude
 
Sheiko Week 5, Day 3

Bench
2x2x135
1x3x165
1x3x195
1x3x225
2x2x240
4x2x250
1x1x275
DB Incline Flies
5x10x20
Squat
2x3x160
1x3x190
2x2x225
2x3x240
4x2x255
Good Mornings
5x5x95

Narrative:
Last day of essentials. Starting up MVP/ZMK again. Probably wait a week or two before starting up another creatine.

Song of the Day:
Savage Circus - Evil Eyes
[ame="http://www.youtube.com/watch?v=UwwvS4bx-mk"]YouTube - Savage Circus - Evil Eyes[/ame]
 
HUGE UPDATE!

Squats:
Last set: 300x1

Bench:
Last set: 295x1 -PR like a mutha!!!!!!

Deadlift:
Last sets: 275x3x3
I missed 310, again, so I dropped down to 275 and did a set of 3.
I then tried 295 and missed again, so I dropped down to 275 and did 2 more sets of 3.

I think my problem is that I'm psyching myself out. I'm not hurting, not in pain, I just explode and then after the first 6-12 inches it stops. I'm not one to sacrifice form for completed reps so I just drop it. Because of this, I know that my DL is not progressing the same way that my bench and squats are. I'm thinking that after Sheiko I'm going to try to devote 2 days a week to DL. Maybe have a light day and a heavy day, or maybe a regular day and then also have a day of rack pulls.

On to other news. 295! F*ck yeah! I haven't hit that since high school. And back then that was bad form, towel bench, probably a sick nasty bounce and everything. This time was perfect.

Song of the day:
Edguy - Mysteria (alt)
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Thanks C, I'm aiming for 315, 3 weeks from now. I know I can do it.
 
Sheiko Week 6, Day 3

Highlights:
Squats
4x3x240

Bench
4x3x240

Narrative:
Today was a good easy day after that crazy evaluation day on Wednesday. Getting closer to the end of this 9 weeks of Sheiko. I'm looking forward to a typical 4 day split and 60 minute workouts.

Song of the Day:
Edguy - Children of Steel
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haha do you feel sheiko grueling on? When you are done with it a 60 minute workout just feels incomplete.
 
Sheiko Week 7, Day 1

Highlights:
Squats:
2x2x265

Bench:
3x3x250
1x1x275

Narrative:
Today was a pretty good day. Still pushing a lot of weight. Don't really have anything to add today. They were playing some pretty sweet jams at the gym today.

Song of the Day:
Falco - Der Kommisar
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And for those of you that actually sat through that pile of sh*t, I've got the real song of the day.

BigWig - Sink or Swim
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Sheiko Week 7, Day 2

Highlights:
Deadlift: 4x2 @ 275
Bench: 2x2 @ 265

Narrative:
Felt good throughout the workout. Didn't let myself psych myself out of my deads. Form was spot on. I felt like I could push my legs through the floor. There was a douche that took an EZ Curl bar into the squat rack to do curls. I was so pissed off. That alone was all I needed to fuel my deads.

Song of the Day:
Manticora - Filaments Of Armageddon
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Chest

DB Incline:
80x8, 85x8, 90x5, 60x10

DB Flies:
15x10, 20x10, 25x10, 30x10

Dips:
10, 10, 10, 10, 10

Pushups:
40, 20

Narrative:
I walked out of the gym pissed the f*ck off. Douche bags in front of the dumbbells doing what I guess could be described at 'lateral squats' with a curl bar. When you're blocking over 1/3 of the dumbbells and not even using them, you move up a rank in douche bag in my book.

Someone stole the weight belt for weighted dips and the trainers didn't give a f*ck when I asked them about it. Good to know that my money is going to proper gym maintenance... Speaking up, I couldn't do cables either because the free motion was derailed or whatever and they have a plastic housing on it so I couldn't fix it myself.

When I got home I did my burnout pushups. Gym better be fixed tomorrow or some heavy deadlifting is due.

Elsa Benitez:
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CTDeuce said:
Steve...I might be losing my mind, but I dont see the review, haha
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Yeah man, it's on the first page of the MST log, this is just my regular ole workout log. :wave2:

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Back Attack

Deadlift:
95x10, 135x10, 185x8, 225x5, 275x5, 315x2, 185x10

Pullups:
6,6,5,5,5,5

Good Mornings:
95x10, 115x10, 135x10, 155x8

Barbell Row:
95x10, 115x10, 135x7, 135x7
 
Crank Dat Shoulda Boi

DB Shoulder Press:
60x10, 65x10, 70x7, 70x8

Leaning Lateral Raises:
10x10, 15x10, 15x10, 15x10

Face Pulls:
30x10, 30x10, 30x10, 30x10
 
Legs

Squats:
135x20, 135x20, 135x20, 135x20

Calf Raises:
135x20, 135x20, 135x20, 135x40

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Maite Perroni
 
Iron Lungz said:
Mmmmmm, Perroni is gorgeous! :D
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Late, but subscribed!
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Yeah man, this thread is officially over 1 year old!!! I just now realized this.
 
5 Hours of Sleep + Chest; Feck

DB Incline Press:
20x20, 40x20, 60x15, 60x13, 60x11, 60x11

DB Incline Flies:
10x20, 10x20, 15x15, 20x15

Dips:
10, 10, 10, 10
super-setted with
Pullups: (Hold at bottom for 5 seconds before last rep of each set, ouch!)
5, 5, 5, 5

Cross-overs (High to Low):
20x8, 20x8

Cross-overs (Low to High):
15x6, 15x6, 15x6, 15x6

Narrative:
As noted up top, only 5 hours of sleep last night. Had to close the store (9:00,) then be back in the store at 6am to start working on a store transfer. Had to rub one out again (cramp) in the middle of a cardio session. These cramps in my quads are no joke. Hopefully this subsides in the future as I'm increasing the amount of cardio I'm doing.

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Emmanuelle Vaugier
 
CTDeuce said:
Funny Reply : Definitely Bobbo's PMS :)

Serious Reply : Probably either a deficiency in important vitamins or minerals......or simply too much water with nothing to counter-act it.
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definitely the pms... try to eat some bananas....
 
Inarius said:
definitely the pms... try to eat some bananas....
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Bananas for PMS, got it. I'm also taking several potassium caps throughout the day...we'll see if that helps.
 
Lat Attack

Pullups:
8, 8, 7, 7

DB Low Rows:
60x10, 70x10, 70x10

Barbell Rows:
65x10, 95x10, 115x10, 135x8, 95x10

Lat Pulldown:
100x10, 100x10, 100x10, 100x10

Narrative:
That's right, focusing on lats.

Yet another reason to go to Norway:
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Rebecca Tysnes
 
Boulders for Shoulders

DB Shoulder Press:
55x10, 60x10, 65x10, 70x8

Angled Lateral Raises:
10x10, 15x10, 20x10, 20x10

Face Pulls:
50x8, 50x8, 50x8, 50x10

Bradford Press:
70x15, 70x15, 70x15, 70x15

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Anahi Gonzales

Canción Del Mariachi

Song of the Mariachi
 
Legs

Squat:
185x10, 185x10, 185x10, 135x20

Gironda Leg Curls:
100x10, 100x10, 100x10, 80x10

Leg Extensions:
100x10, 100x10, 100x10, 100x10, 205x6

Calf Raises:
185x20, 185x20, 185x20, 135x30

Curves, she has them:
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Keeley Hazell
 
Chest (5/20)

DB Incline Chest Press:
70x10, 70x10, 70x10, 70x10

DB Incline Flies:
20x10, 20x10, 20x10, 20x10

Dips:
10, 10, 10, 10
Super-setted with
Pullups:
5, 5, 5, 5

Skull Crushers:
70x10, 70x10, 70x10

Narrative:
Found out this morning (5/20) that I could go to MEPS tomorrow. Nothing like waking up at 4am.

PFT (5/21)

Pullups: 12 (20)

Situps: 79 (100)

3 miles: 28:40 (18:00)

Narrative:
MEPS. Wow. I had to fast prior to going. My last meal was at 7:30pm. I woke up at 4:00am and I didn't get a chance to eat until 1:00pm. I'll let that sink in for a minute...

So at 1:00pm I was finally able to inhale a probar (fruits, seeds, rolled oats) and an Ostrim beef and ostrich stick. All in all about 500 calories. To put that in to perspective, if I'm up for 9 hours, I'm already sitting at around 1500+ calories.

After MEPS I drove to OCS to hand them my paperwork. SSgt there says that 3 of the other pospects and a 2nd Lieutenant were about to go practice the PFT. He asked if I wanted to join them. Not one to back down from much of anything I said alright. Considering it was my first PFT with them I fell I did quite well. 12 pullups, 12 REAL pullups; none of that cheating, palms facing you, close grip stuff. One guy was kicking forward about 3 feet or so to gain momentum, that stuff won't fly during the actual test. Since I was only able to do sets of 3-5 unassisted in early March, I'd say that I've improved. 79 situps, yeah, check my logs, when's the last time you saw me do Abs work...yeah. So that'll definitely get some attention now. And the run, 3 miles, around a lake. This was so hard. I didn't think I was going to finish. It was good that the 2nd Lieutenant waited at the turn, get a little motivation for the run back. And he was there again for the last 100-200 yard run across the bridge. I was amazed that I was a little less than 5 minutes behind the other 3 men.

As my weight continues to go down and as my cardio continues to increase, I will get 18 minutes. OCS says that 23:30 is the minimum for invitation to the school, they're gonna see 18 minutes out of an endomorph.

I went home, ate, showered, and went to sleep at about 6pm.

Back (5/22)

Pullups:
11, 10, 7, 7

Barbell Row:
95x10, 115x10, 135x8, 135x10

Goodmornings:
95x10, 115x10, 135x10, 135x10

DB Incline Curls:
20x10, 25x10, 30x10, 35x10

Lat Pull Down:
100x10, 100x10, 100x10, 100x10

Narrative:
14 hours later, I finally woke up from my coma. 14 hours! It felt GREAT to sleep for so long. I kinda forced myself into a mini-hibernation after only getting about 1,000 calories on Thursday. X-Dream + Arginine + Ornithine = Totally awesome sleep/dreams/recovery. I was not sore from running, my abs weren't sore (surprising,) and my lats weren't sore (until my workout today that is.)

Diet was much better today. ;)

I know I've used this picture before. I don't care.
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Kate Beckinsale
 
Shoulders

Pullups:
13, 10

DB Shoulder Press:
60x10, 65x10, 70x10, 70x8

DB Angled Lateral Raises:
15x10, 20x10, 20x10, 20x10

Face Pulls:
50x10, 50x10, 50x10

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Araceli González
 
Tree Trunks

Zercher Squats:
135x8, 135x8, 135x8, 135x10

Walking Lunges:
40x20steps, 60x20steps, 60x20steps, 80x20steps
super-setted with

Calf-Raises:
185x20, 185x20, 185x20, 135x30

Wolf - Steelwinged Savage Reaper
 
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