Not for sissy's - Sheiko time!

[MARK_]

I'm still learning the meaning of these charts as well but here goes: NL - Number of Lifts AWL - Average Weight Lifted Mesocycle - Current program cycle? Microcycle- Current week cycle? The first chart is your 3 lift total. The WILKs, etc are your max lifts relative to your weight. Check this forum link: http://sheiko-program.ru/forum/index.php?topic=15.85;wap2

O man! Great, thanks for the help

 

[MARK_]

Non-Sheiko day. BW: 179.4
Shoulders and Calves
Machine seated overhead press
50x15
60x14
70x13
85x12
100x11
115x10
130x10
160x8
190x5
205x4
Overhead side lateral raises
15x12
20x10
25x10
30x8
Front lateral raises (db)
20x12
25x10
30x8
35x8
Side lateral raises
35x8x2
35x10x2
Single leg seated calves raises
65x25
90x25
115x20x2
Both leg seated calve raises
115x50
140x50
165x40
- Back to Sheiko week 3 day 3 tomorrow

 

[tyga tyga]

I wish I could tell you what that graph means..but it's like reading the bible in greek lol I have no idea what it says

 

[MARK_]

I wish I could tell you what that graph means..but it's like reading the bible in greek lol I have no idea what it says

Lol. Good illustration there. Kenpoengineer helped my out with some information. Thanks anyway

 

[MARK_]

Sheiko Advanced small load prep cycle 1: week 3 day 3 BW: 179
Squat
140x5
165x4
195x3
220x2x4
Bb bench press
135x5
160x5
195x5x4
195x8
Squat
135x3
155x3
180x3
205x3x4
Lat pull downs
165x8 (v-grip)
165x8 (wide grip)
175x8 (wg)
190x8 (wg)
Bb bent over row
115x8
135x8
155x8
175x8
Hyperextensions
60x10x5

 

[RegisterJr]

Gettin' after that bench! I like the looks of this routine.

 

[MARK_]

Sheiko Advanced small load prep cycle 1
Week 3 Day 4 BW: 179.5 BF: 11.7

Deadlift (pause above knee)
135x10 (no pause)
155x8 (no pause)
180x3
215x3
250x3
265x2x4
Incline bb bench press
135x6
155x5
175x4
205x3x4
205x5
Seated good morning
70x5x5
Flat DB bench press
80x8
85x6 (left tricep feeling awkward)
50x20 legs off the floor
Machine tricep extension
150x8
170x8
180x8
Superset with machine tricep push down
70x10x3
Rotary machine (pec deck)
160x8
160x5

 

[MARK_]

Rest weekend for me. I'm done with HPTA and Magnitropin for now. Starting Revolution by FinaFlex soon. I will have a log up soon on that.

 

[RegisterJr]

Missed your update yesterday too. Nice work man. Is that tricep issue a regular occurrence?

 

[MARK_]

Missed your update yesterday too. Nice work man. Is that tricep issue a regular occurrence?

Thanks. No, it just felt like it was tired. It may have been from the inclines and then jumping into the flat bench db presses to quickly. I'm feeling good today. The last 25 minutes of my workout usually ends up like a cardio session because I have to leave at a set time. Very little rest and probably the tricep culprit

 

[RegisterJr]

Thanks. No, it just felt like it was tired. It may have been from the inclines and then jumping into the flat bench db presses to quickly. I'm feeling good today. The last 25 minutes of my workout usually ends up like a cardio session because I have to leave at a set time. Very little rest and probably the tricep culprit

Ah. I've had a tricep interfere before. My cuff helps that a lot now.

 

[MARK_]

Sheiko Advanced small load prep cycle 1:
Week 4 Day 1 BW: 179lbs

Squat
135x5
155x4
180x3
205x3x4
Bb bench press
135x5
165x8
195x8
215x3x3
215x5
215x7
Incline fly
20x15x3
Machine Rotary pec deck
130x15
145x12
146x15
Standing good morning
45x8
65x8
85x6
105x5x2
Leg extensions
85x15x3
100x15x3
- finished my workout, but I wasn't feeling so great during the entire thing. Pushed through and got it done. I guess that's how gains are made.

 

[tyga tyga]

Were you feeling nauseous or just wasn't into lifting today?

 

[MARK_]

Were you feeling nauseous or just wasn't into lifting today?

Slight headache, which made me feel slightly nauseous through out my workout. Especially as the weight got heavier. Thanks for asking

 

[RegisterJr]

That sucks. Here soon my allergies will get so bad I get headaches in the gym. I hate it.

 

[MARK_]

That sucks. Here soon my allergies will get so bad I get headaches in the gym. I hate it.

Eww! I feel for you. Usually a few ibuprofen with my pwo does the trick. I didn't think to take any this morning. I could tell there was a lingering headache too. My bad

 

[kjscatch]

Way to push through man! I am about ready to attempt to push through myself. Your numbers keep going up! How much strength have you gained since joining AM?

 

[MARK_]

Way to push through man! I am about ready to attempt to push through myself. Your numbers keep going up! How much strength have you gained since joining AM?

Thanks. I think I have added maybe 30lbs to my bb bench, 15lbs to standing overhead press, I wasn't really squatting and did 2 reps at 250 last week (full comp squat), deadlift is up about 30lbs as well.

 

[tyga tyga]

Thanks. I think I have added maybe 30lbs to my bb bench, 15lbs to standing overhead press, I wasn't really squatting and did 2 reps at 250 last week (full comp squat), deadlift is up about 30lbs as well.

boom. Hyooge improvements. Plenty more to come!

 

[MARK_]

boom. Hyooge improvements. Plenty more to come!

Thanks! I would like to hit your numbers on squat and deadlift

 

[tyga tyga]

Thanks! I would like to hit your numbers on squat and deadlift

in due time! My numbers aren't impressive but, you'll get there my friend!

 

[kjscatch]

Slow and steady man! You will get there as long as you stick with it!

 

[liftandswim]

Keep up the good work! Subbed.

 

[kenpoengineer]

 

[RegisterJr]

I saw a Sheiko commercial last night on TV. It's gaining traction.

 

[kenpoengineer]

I saw a Sheiko commercial last night on TV. It's gaining traction.

What channel please? Mark, RCL86 mentioned he is using Sheiko as well.

 

[RegisterJr]

What channel please? Mark, RCL86 mentioned he is using Sheiko as well.

I don't remember, but it was selling a program.

 

[MARK_]

No workout today. I took s group of teen's to our state capital for a rally. I wasn't feeling to good anyway. Came home and went to bed at 4pm. A bit shaky, cold, slight headache and aggravating cough. I'm really hoping this is a quick thing. We will see what happens in the morning.

 

[MARK_]

I hate being sick! Day three no workout. I'm hoping to get in the gym tomorrow, but it may just wait until Monday and I will start fresh. Being sick steals any desire to eat, for me anyways. I have lost 5 lbs in 3 days. Calories are between 1,500-2,000. Not where I want them. I'm hoping to get 2,750 in today and get this back on track.

 

[RegisterJr]

Get better Mark!

 

[tyga tyga]

It's hard to eat while sick. I know the feeling.. Just rest, you won't set back to far.

 

[MARK_]

Get better Mark!

It's hard to eat while sick. I know the feeling.. Just rest, you won't set back to far.

Thanks guys. It seems every time things really start to progress, something messes it up.

 

[kenpoengineer]

Heal up Mark. Sickness is not fun, resting is worse but you'll come back stronger!

 

[MARK_]

Still in bed. Hoping to be better by Monday. I'm struggling just to get my calories to 2,000 while sick.

 

[RegisterJr]

Still in bed. Hoping to be better by Monday. I'm struggling just to get my calories to 2,000 while sick.

I hear ya. It's hard to get in food while sick. Fortunately, your body isn't burning as much calories so it's not that detrimental that you hit your typical minimum.

 

[tyga tyga]

Smoothies?

Protein+coconut oil+berries+greek yogurt

That sickness has to leave soon!

 

[MARK_]

Smoothies? Protein+coconut oil+berries+greek yogurt That sickness has to leave soon!

I haven't tried smoothies yet. Good idea

 

[RegisterJr]

I haven't tried smoothies yet. Good idea

Magic bullet for the win. There are so many awesome recipes out there.

 

[kenpoengineer]

Magic bullet for the win. There are so many awesome recipes out there.

Agree totally. This magic bullet is amazingly fast with minimum cleanup.

 

[MARK_]

Agree totally. This magic bullet is amazingly fast with minimum cleanup.

I will look into this. I'm going to make my first smoothie in a few minutes. I can whip with a fork real fast

 

[RCL86]

What channel please? Mark, RCL86 mentioned he is using Sheiko as well.

Love Sheiko!

Its good to see logs of this, I kind of thought these methods were a dying breed, so much love for Westside but very little for Sheiko.

My squat went from 365 to 455 in 6 months of training Sheiko #37, with nothing but the basic supps, I currently don't train a full Sheiko routine right now because I enjoy throwing a lot of bodyweight high intensity stuff in to stay athletic but all of my core lifts stay in a sheiko like format.

I used to love the Elitefts archive of the routines, but it is no longer available. Anyone know where you can still find something like it?

To the opp, awesome gains, gad you're enjoying Sheiko like I did/do!

 

[RegisterJr]

I will look into this. I'm going to make my first smoothie in a few minutes. I can whip with a fork real fast

You won't regret it.

Love Sheiko!

Its good to see logs of this, I kind of thought these methods were a dying breed, so much love for Westside but very little for Sheiko.

My squat went from 365 to 455 in 6 months of training Sheiko #37, with nothing but the basic supps, I currently don't train a full Sheiko routine right now because I enjoy throwing a lot of bodyweight high intensity stuff in to stay athletic but all of my core lifts stay in a sheiko like format.

I used to love the Elitefts archive of the routines, but it is no longer available. Anyone know where you can still find something like it?

To the opp, awesome gains, gad you're enjoying Sheiko like I did/do!

Have you googled them? Try "programs that work".

 

[MARK_]

The plan: back to the gym tomorrow and hopefully pick up Sheiko where I left off. Here's hoping

 

[RCL86]

I can still find them one at a time, just haven't found the replacement for elitefts, with a list of all of them and a breakdown of each. Nbd though, jus wasn't sure if someone else knew about a similar place

 

[MARK_]

Back on track with Sheiko advanced small load:
Week 4 Day 2 (I've been off all supplements, plus being sick for 10 days) BW: 174.5
Bb bench press
135x5
160x6
195x5
215x3
230x2
245x2
255x1
205x7
Deadlift to knees
135x10
155x10
185x3
215x3
250x3
265x2x2
285x1x3 (No rest) paused at the bottom
V grip tricep push down
55x20
70x12
85x10
V grip tricep overhead cable extension
55x12x2
55x15
Bb bent over row
145x10
165x10
195x10
Close grip lat pull down
185x8
195x8
210x6
Incline DB sit up twist
45x8x2
Leg lifts
15x2

 

[kenpoengineer]

Nice comeback!!!!

 

[RegisterJr]

Nice comeback!!!!

Superb. I'd say.

 

[MARK_]

Nice comeback!!!!

Superb. I'd say.

Thanks guys. I think it was good for me to rest from the gym and supplements. I want to start clean and fresh when Revolution from FinaFlex arrives. I will just use Ergonine (I was off this as well) and some BCAA's for recovery once my Revolution log starts. I hope you two guys are feeling better.

 

[MARK_]

How do I give people reputation points? People have been giving them to me and I thought it would be nice if I could give them as well

 

[RegisterJr]

On an iPhone? You have to do it from web view. It can sometimes be tricky logging in from there...