Not for sissy's - Sheiko time!

RegisterJr said:
Hips shooting up too fast

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Thanks. I totally do it the way he explains as the wrong way. That was very helpful. I will try that when I can bend over again :)
 
Deload time! I'm sitting at JFK airport waiting to board my flight for Brazil. I will be back on the 20th and return to the gym on the 22nd. This will give my body time to heal up and prepare for the next part of my fitness journey.
 
Safe journey!
 
Stay safe!
 
I guess I didn't nickname you Powerlifting Paster for nothing! Lol. Have fun.
 
kenpoengineer said:
I guess I didn't nickname you Powerlifting Paster for nothing! Lol. Have fun.
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It's pretty interesting that the guys I have meet in Brazil look at me as being muscular. They ask me about my training and I may even have the chance to lift with them next week. I guess I like these guys :)
 
Are you in danger of the zikki (sp?) virus there?
 
RegisterJr said:
Are you in danger of the zikki (sp?) virus there?
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It's not bad where we are. We are 3/4 up on the east coast. We use lots of bug spray though. You put it on when you put your deodorant on pretty much. It's the cologne of Brazil I think :)
 
On the news they reported that Zika is now proven to be transferred by having sex and from mosquitos. In Ohio we had our first case. The US is appropriating 1.8 billion dollars to control and develop a vaccine. The world health organization has declared an emergency.
 
kenpoengineer said:
On the news they reported that Zika is now proven to be transferred by having sex and from mosquitos. In Ohio we had our first case. The US is appropriating 1.8 billion dollars to control and develop a vaccine. The world health organization has declared an emergency.
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Yeah, they are recommending people who travel to infected areas to use protection for 6mo afterwards.
 
I am back from Brazil. I had a great time working with the children and teens in several different churches. I also had the chance to go the Polo Academia and train for two days. This is a fitness center in Brazil. Now that I am home I will take my training to its next level. I used 4 weeks of the Sheiko training program to get my strength up a bit, took about 20 days off (Brazil), which really helped my joints and tendons and now I am prepping for a major 6 week bulk. I will start this bulk in the beginning of March sometime. I am expecting and will work very hard to see significant gains in size and strength. I will keep a training log consisting of macros, measurement, PR's and exercises so I can track my progress. I will start a new log when that time comes. I will post the link here for anyone who would like to follow. Here is what I did on my first day back:
Bench press
115x10
135x10
- start of supersets with flat db twist press
185x5/30x15
205x4/35x12
215x3/40x12

Front plate raise superset with side lateral raise
35x15/10x15
35x15/12x15
35x15/15x15
35x15/20x10

Face pulls
55x20
70x15
85x12
100x10

Rear delt machine superset with rear delt raise
85x15/12x20
100x12/12x20
115x12/12x20

Incline bench press smith machine superset with incline db bench twist press
60x15/20x15
80x15/20x15
100x10/20x20
100x10/20x20
 
Welcome back! Strength is still there in spite of 20 days off! Look forward to your new log.
 
kenpoengineer said:
Welcome back! Strength is still there in spite of 20 days off! Look forward to your new log.
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Thanks Mark. The rest seems to have helped my joints and tendons. I'm glad you will follow. I hope others will jump in. I'm going to run the max dose of a super stack for 6 weeks with my calories bumped up to 3,500. I think it's going to be a crazy 6 weeks.
 
Weight was 175.6 pounds this morning. I completed 30 minutes of cardio yesterday afternoon.
Behind the neck wide grip Lat pull down superset with reverse close grip lat pull down
95x20/95x12
125x15/125x10
155x10/155x6
170x7/170x6

Db seated curls superset with barbell curl
20x15/45x15
25x15/45x15
30x10/45x15
20x10/45x10

Seated db shoulder press superset with machine shoulder press
25x20/50x15
35x20/60x12
45x15/60x12
 
Welcome back!
 
I took yesterday off. I'm still a bit off from my trip to Brazil. I am testing out something I will use when I start my bulk. My goal is 2,000 calories before 10:30am. I workout from 6-7:30am. My total daily calorie goal will be 3,500 to start. Here is what I trained today.
Leg extensions superset with leg curl
85x20/70x20
100x20/80x20
115x20/90x20

Squats
135x10
185x8
205x6
225x3x3
135x10
- I find that standing with my legs shoulder width apart and pretty close to straight with my feet helps me to keep my legs tighter. I need to concentrate on keeping my knees in, this seems to help

Standing cable tricep extension
40x20
55x12
70x10
75x10

Seated overhead tricep extension
70x20
100x15
130x14
160x12

Straight leg db deadlift
30x15
50x15
65x15

Dips
Bw (176)x12
Bw x 15
Bw x 20
 
Interesting. 2000 Cals before 10:30. Weight gainer shake by chance?
 
Heck yeah. High calories for the win.
 
kenpoengineer said:
Interesting. 2000 Cals before 10:30. Weight gainer shake by chance?
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No weight gainer. Here is what is consumed:
1 pbj sandwich
1 twelve ounce glass of milk
1 banana
1 post workout shake (2 scoops bbm protean, 1 scoop Glyco Fusion, 12 ounces skim milk
3 hard boiled eggs
1/2 cup oatmeal, 8 ounces milk, 2 tbls brown sugar
1 tbls olive oil

I think that's it
- I will be using whole milk from now on
 
I hope some of you will follow me when I start my new log. The calories I'm currently trying to consume is my practice run for the diet side of the log. I will be running 1 & 4 Andro at 6 caps each per day for 6 weeks. I'm hoping for big gains during this time
 
Make sure you post a link in here.
 
xR1pp3Rx said:
whats on todays agenda?
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Day four of 3,500 calories. Goal is 2,000 before 10am. Today's training:
Incline bench press superset with rotary chest machine
65x15/70x20
85x15/85x15
105x15/100x15
125x10/115x15

Face pull superset with bent over seated rear delt fly
70x15/15x15
85x12/15x15
100x12/15x15
115x12/15x20

Smith machine rear shrugs superset with db shrugs
100x15/75x10
150x15/75x10
200x15/75x10

Db bench press superset with fly
65x12/20x15
70x10/25x15
75x7/30x12

Lying db pullover
60x15
70x12
75x7

Standing side lateral raise (1 arm at a time)
20x15
20x12x2

I am experimenting with calories and preparing myself for the training I have planned for my 6 weeks bulk. I am adding in extra shoulder work. Especially rear delt work. As you can see I am doing mostly all supersets. This will be a key part of my bulk training. I will also add drop sets to most of my last sets. My goals are to increase size and strength. Today my shoulder feels just about 100%.
 
Hit just over 3,700 calories yesterday. This morning I weighed 178.8 pounds. I am sweating a lot more during my workouts. I'm not sure if eating about 600 calories 30 minutes before training has anything to do with it. I do not usually eat before training. It could be the supersets though or a combination of both. I am completely worn out at the end of my training. Here is today:
Straight leg barbell deadlift superset with db straight leg deadlift
135x15/50x15
155x15/60x15
175x15/70x12

Machine preacher curl superset with standing hammer curls
40x15/25x12
60x15/30x10
80x12/25x12

(Triple set) Smith machine Upright row, seated db shoulder press, machine shoulder press
60x15/30x15/85x12
80x12/40x15/100x15
90x10/50x12/115x12

Seated calf raise
110x15
145x15x2
 
Super volume! My waist would balloon to 40 inches if I ate 3500 Cals for 6 weeks!
 
kenpoengineer said:
Super volume! My waist would balloon to 40 inches if I ate 3500 Cals for 6 weeks!
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Thanks Mark. I was not sure if volume was enough to be honest. I am only doing 3 sets of most exercises and feel I should be doing 4. I am so wiped out after 3. I would have to really push for the fourth. I'm hoping to build up stamina, so when I start my planned workout for my bulk, I can do 4 sets. I'm only up 2 pounds in 5 days at 3,500-3,700 calories. I think this is a good time of figuring how my body responds to a larger amount of calories. I may need to increase it still yet.
 
Weight was 179 this morning. I took a rest day today. I am pretty sore from the supersets I have been doing. This is good. I may turn Saturday's into bicep and ab days. I usually rest on the weekends, but I want to make the most of my 6 week bulk.
 
Increased carbs can definitely cause you to sweat more.
 
Only hit 2,803 calories yesterday. I came pretty close to my fat and protein macros. Carbs was low. My stomach was not feeling right in the late afternoon and especially before bed when I would have eaten my last meal. Interestingly enough, my weight was up slightly at 179.2. Today I focused on biceps. I am very dissatisfied with my biceps. I can not seem to get them to grow. Any suggestions will be happily received. Here is what I did today:
(Triple set) Preacher curl, standing barbell bicep curl, standing db curl
35x15/45x15/15x15
55x12/55x15/20x12
75x10/65x12/25x10
Drop set finish
Preacher: 95x6/75x4/55x10/35x10
Bb: 70x10/55x10/45x10
30x10/20x10/10x10

Leg extensions superset with hack squat
85x30/110x20
100x25/120x15
145x20/150x15
190x15/150x20
 
I find doing a certain amount of volume is what I need... for arms.
also make sure you are destroying all the angles.
start with getting the biceps to completely shorten.. arms up with a cable at shoulder height..extended all the way to fully shortened hand behind the ears.
then work on the stretch posisiton.. seated incline curls.
next standing curls with full supination.

contract the triceps fully at the bottom of every move. after you have done those 3 styles of curls then fill the rest of the work out in with the supersets and drop sets.. they will grow if you use these guidelines every single time you train them.
 
xR1pp3Rx said:
I find doing a certain amount of volume is what I need... for arms.
also make sure you are destroying all the angles.
start with getting the biceps to completely shorten.. arms up with a cable at shoulder height..extended all the way to fully shortened hand behind the ears.
then work on the stretch posisiton.. seated incline curls.
next standing curls with full supination.

contract the triceps fully at the bottom of every move. after you have done those 3 styles of curls then fill the rest of the work out in with the supersets and drop sets.. they will grow if you use these guidelines every single time you train them.
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Thanks for the advise. I will definitely incorporate some of these exercises.
 
xR1pp3Rx said:
I find doing a certain amount of volume is what I need... for arms.
also make sure you are destroying all the angles.
start with getting the biceps to completely shorten.. arms up with a cable at shoulder height..extended all the way to fully shortened hand behind the ears.
then work on the stretch posisiton.. seated incline curls.
next standing curls with full supination.

contract the triceps fully at the bottom of every move. after you have done those 3 styles of curls then fill the rest of the work out in with the supersets and drop sets.. they will grow if you use these guidelines every single time you train them.
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100% with you here Ripp.

My biggest contribution to my biceps, and I'd say they are one of my best feature, was standing Bb curls in sets of 8 going up til I can't hit 6. Incline curls with a flex at the top (make sure going all the way down), and after whatever other things you want to decide to do, finish with the standing curl that Rip explained. I do 3 drop sets, 70/60/50/40/30 xMax. Really kills the bicep.

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yep.. I like to really hit those hard and at first while im fresh.. really squeeze hard and if your style of handles allow you to do so, make sure and supinate here as well.
 
I'm floundering around 180 pounds still. My stomach was off for a few days. It seems fine now. Here is Friday's workout:
Standing barbell overhead press (second time since surgery)
45x15
65x15
85x10
95x8
85x10
65x15
- started to hurt at 95 lbs

Seated Db shoulder press
40x15
55x12
65x4
50x12
50x10/35x10 (drop set)

Side lateral raise
15x15
25x10/15x10
30x6/15x10

Smith machine front shrugs superset with db shrugs
100x20/75x10
170x15/75x10
220x15/75x10

Tricep press down superset with tricep cable overhead extensions
75x15/45x12
120x10/60x8
120x12/60x10
 
Weight 179 pounds this morning. Calories only 2,800-3,000 over the weekend. I am pretty happy with my barbell bench press and incline db press today. I was able to hit 220x4 with no shoulder pain on the bench press, then drop to 205 for 3 sets of 5, still no pain. I hit 75 lb db's for 4 on the incline today with no pain. I feel I am in a great place to start my bulk, which should officially start very soon. Here is what I did today:
Bb bench press
135x8
165x5
185x5
205x5
210x5
220x4
205x5x3

Incline db press superset with incline fly
55x15/20x12
65x12/20x15
75x4/20x15

Db Front lateral raise
20x15
25x12
30x10

Hammer curl
20x15
30x12
40x12
45x10
 
Subbed!

Glad theres no shoulder pain on the benching!
 
Chesticles growing with that chest work! Nice!
 
I only hit 2,700 calories yesterday and after 3 days of an average of 2,700 I have seen my weight drop to 178. This is not very significant, but I think I am finally figuring out my maintenance calories. My guess is about 3,000. I will try 3,000 for the week and see what happens. I am still planning 3 weeks of 3,500-4,000 calories. As I have already mentioned, I am pretty pleased with everything I have done up to this point to prepare for my bulk program. I am still trying to figure out how I want to run my training to gain the most size and strength in a 6 week program. My plan on lifting heavy for squat, bench and deadlift. This is all I am certain of at this point. Here is today:
Leg press
150x20
240x15
330x15
420x8
500x10

Lying db extensions
20x15
30x12
40x8/30x10
40x10/30x10

Tricep press down using the assisted pull up machine (first time with these and I like them. I need to figure out how to keep my body from lifting off the ground though)
100x15
130x12
160x10
160x10/130x12/100x15

Upright row smith machine
40x15
60x15
80x12
100x12/80x12/60x12

Squats superset with gobblet squats
115x12/100x20
135x12/100x20
155x12/ ran out of time
 
Took a rest day yesterday. Weight 181.6 this morning.
Deadlift
135x10
185x10
235x10
305x10
355x2
255x5x3

Standing calf raise
100x20
175x15
240x12
205x20

Seated calf raise
100x15
135x20
145x50

V-grip lat pull down
170x10
210x5
245x3 - wrist straps
210x5
170x10

1 arm db row
100x12x3 no wrist straps
 
Weight was 180.4 this morning. Hit arms today.
- All triple sets
- last set was some drop sets

Standing db curl/seated hammer curl/high cable straight bar curl
20x12/20x12/55x6
25x12/25x12/55x12
30x12/30x12/55x12
40x12 - drop set here:40x2/25x8/15x10 - 55x12

Dips/cable straight bar tricep extensions/standing 1 arm db overhead extensions
Bw x 12/55x15/20x20
Bw+35x12/60x15/25x12
Bw+70x10/70x15/30x12
Dips: Bw+105x4.5
Cable ext drop set: 85x12/70x10/55x10
Standing db overhead: 30x12/20x12/10x25
 
MARK_ said:
Weight was 180.4 this morning. Hit arms today.
- All triple sets
- last set was some drop sets

Standing db curl/seated hammer curl/high cable straight bar curl
20x12/20x12/55x6
25x12/25x12/55x12
30x12/30x12/55x12
40x12 - drop set here:40x2/25x8/15x10 - 55x12

Dips/cable straight bar tricep extensions/standing 1 arm db overhead extensions
Bw x 12/55x15/20x20
Bw+35x12/60x15/25x12
Bw+70x10/70x15/30x12
Dips: Bw+105x4.5
Cable ext drop set: 85x12/70x10/55x10
Standing db overhead: 30x12/20x12/10x25
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catch a little pump there ?
 
1 and 4 ANDRO log is up. I will post here for the next 6 weeks if anyone wants to follow.
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