Not for sissy's - Sheiko time!

[MARK_]

Sheiko Advanced small load Prep Cycle 2: Week 2 Day 1: BW: 175lbs
Bb bench press
135x8
155x5
175x4
205x3
230x2x4
Squat
135x5
155x4
180x3
210x2x2
215x2x2
Bb bench
135x3
160x3
190x3
215x2x4
Incline DB fly
30x12x2
30x15
- superset with decline
Decline db fly
30x10
30x12
30x15
Good morning (standing)
55x10x5
Leg extensions
110x15
115x15
130x15
145x15
- very little rest in between all this
- about 1 hour and 15 minutes workout

 

[tyga tyga]

Seems like your bench is moving in the right direction!

 

[MARK_]

Seems like your bench is moving in the right direction!

Thanks. This program has lots of bench work in it. I'm benching 4 times per week on most weeks and sometimes there is 2 bench sessions in 1 workout like today. I've never done this before, but it seems to be working okay.

 

[RegisterJr]

Thank God I am reading from my PC. I needed more screen room for all that volume.

 

[MARK_]

Thank God I am reading from my PC. I needed more screen room for all that volume.

Lol, I was sweating pretty good at the end of that. Have a great day!

 

[MARK_]

3 scoops Nocturnus, 5 Volume and 1 Revolution Test. This is tonight's pre-bed snacks

 

[MARK_]

Sheiko Advanced small load prep cycle 2: week 2 day 2: BW: 177lbs BF: 11.7
Deficit deadlifts (3 inch)
135x10
155x5
190x3
225x3
265x2x4
Bb bench
135x10
160x6
190x4
205x4
225x8 (New PR)
205x4x3
Deadlift from knee (pause at bottom)
265x3
300x3x2
340x2x2
360x1x3
Rope tricep press down
50x12
65x15
75x6
Super-set w/ Rope overhead tricep extension
50x15x3
Incline crunch
50x15x4

 

[kenpoengineer]

Woohoo! 225x8 is no joke after those other sets! Nice!

 

[MARK_]

Woohoo! 225x8 is no joke after those other sets! Nice!

Thanks Mark

 

[MARK_]

Gym prep

 

[MARK_]

Sheiko Advanced small load prep cycle 2: week 2 day 3:BW 176lbs
Squat
115x8
145x5
170x4
195x3
220x2x4
Bb bench press
135x6
160x4
195x3
215x3x5
Squat
135x5
155x5
180x5
210x3x4
Decline bb bench press
205x6
215x5
220x4
Super-set with DB incline fly
35x12x3
Good morning (seated)
75x10x5

 

[RegisterJr]

Gettin that squat ready for 280!

 

[MARK_]

Gettin that squat ready for 280!

Here's hoping! Adding Wyked 2.1 and T2 by Mind and Muscle into the mix with Nocturnus for my preworkout stack. I'm going for shoulders and biceps tomorrow

 

[MARK_]

Shoulders and Biceps
BW: 177lbs
Arnold's
15x12
20x12
25x12
30x12
35x12
40x10
Bb seated preacher curls
45x12
55x12
65x12
75x12
85x10
Side lateral raise
20x12
25x12x2
Front lateral raise
20x12
25x12
25x15
- stomach was off today, so I'm glad for the little I did accomplish

 

[RegisterJr]

Nice rest day!

 

[MARK_]

Nice rest day!

Thanks. It is set up to be a rest day in the program, but I use it for shoulders and biceps because there is no shoulder and bicep work in the program. I'm pretty sore from the past two days of lifting as well

 

[RegisterJr]

Thanks. It is set up to be a rest day in the program, but I use it for shoulders and biceps because there is no shoulder and bicep work in the program. I'm pretty sore from the past two days of lifting as well

I remember you saying that. I'm glad you added them. They'll both contribute to an increased bench.

 

[MARK_]

I remember you saying that. I'm glad you added them. They'll both contribute to an increased bench.

Yes. I'm very glad and things seem to be progressing as I hoped.

 

[MARK_]

Wow! My muscles are more sore today then they have been in awhile. It could be because of the training intensity boost I had Monday and Tuesday. I think I need a good BCAA or something to help with recovery. I will hopefully be good to hit it hard tomorrow

 

[tyga tyga]

Wow! My muscles are more sore today then they have been in awhile. It could be because of the training intensity boost I had Monday and Tuesday. I think I need a good BCAA or something to help with recovery. I will hopefully be good to hit it hard tomorrow

The insider for thelab would of had you covered with our mTOR pro

 

[MARK_]

The insider for thelab would of had you covered with our mTOR pro

I had my finger on the checkout button at least 3 times. Unfortunately, it would not have been a wise choice for different reasons at that moment

 

[MARK_]

Thursday: Sheiko Advanced small load prep cycle 2: week 2 day 4: BW: 176lbs
Deadlift (pause below knee)
135x10
165x6
190x3
225x3
265x3
280x2x4
Incline bb bench press
115x12
165x6
185x5
205x3x5
Dips
BWx15
BW + 90x5x5
Shrugs
135x10
190x10
225x10
265x10
280x10

 

[MARK_]

Friday: Sheiko advanced small load prep cycle 2: week 3 day 1: BW 176lbs
Squats
135x6
155x5
180x4
215x2x3
215x3x2
Bb bench press
135x7
155x5
175x4
205x3
230x2x3
230x3
Rotary machine fly
160x10
175x10
190x5x3
Incline crunch
65x10x5
Meadow rows
100x10
125x6
135x6
Wide grip lat pull down
170x8
185x5
185x6

 

[RegisterJr]

Strong sessions Mark!

 

[MARK_]

Strong sessions Mark!

Thanks. I'm trying to catch up to you

 

[RegisterJr]

Thanks. I'm trying to catch up to you

Ditto on bench, brotato.

 

[MARK_]

Ditto on bench, brotato.

Hey then! Let's get it man! It's good to have goals

 

[MARK_]

Oh well, things might change up soon. Of the 3 biopsies I had done, 2 I must go back for further skin removal. 1 will be burned and scrapped and the other will be dug out and stitched. 1 was a surface skin cancer and the other the beginning of what would have turned into a melanoma. At least these were discovered early. I've had melanoma before

 

[kenpoengineer]

Prayers for you brother. Great they caught it early enough.

 

[MARK_]

Prayers for you brother. Great they caught it early enough.

Thanks Mark. What may change things up is this, the stitched one is on my abdomen, right where the lifting belt would go.

 

[MARK_]

Something different: BW: 176lbs
Bb bench press
135x6
155x6
175x5
205x5
225x8
275x1 (hands on)
Standing overhead bb press
45x10
95x5
115x5
135x1
155x1
170x1 (PR)
Bb curl
45x12
65x12
85x12

 

[RegisterJr]

Huge OHP PR Mark! We're going to hit 200 at the same time I bet!

Prayers for you brother. Great they caught it early enough.

THIS

 

[kenpoengineer]

Huge OHP PR Mark! We're going to hit 200 at the same time I bet!

Strong OHP! Jealous but excited for you.

 

[tyga tyga]

Holy cow, get em Mark!

 

[MARK_]

Huge OHP PR Mark! We're going to hit 200 at the same time I bet!

Thanks. Hitting 200 at the same time would be cool!

THIS

Strong OHP! Jealous but excited for you.

Thanks Mark. You have had some great workouts yourself. Good job!

Holy cow, get em Mark!

Thanks tyga. I will eat an entire box of cereal

 

[MARK_]

The road to becoming a tyga tyga : training day 1 completed.
Ben & Jerry's coffee, coffee, buzz, buzz, buzz
- finished entire pint in 1 sitting.
- a little sore, but completely satisfied
- very good workout

 

[tyga tyga]

That Icecream will produce all sorts of gains!

I feel a PR comin on ?

 

[MARK_]

That Icecream will produce all sorts of gains!

I feel a PR comin on ?

Oh that would be great! Let's see what tomorrow brings

 

[RegisterJr]

You survived the chaperoning?!?

 

[MARK_]

You survived the chaperoning?!?

Haha! Yes, and the students did very well in their competitions. My daughter won 5 first place ribbons and now goes with our other students to New Mexico in four weeks to an International competition

 

[MARK_]

Learned something: 1 pint of ice cream before bed was an accomplishment for me. Coffee, coffee, buzz, buzz, buzz before bed was not a wise choice: I didn't fall asleep until after midnight.
- trained simple today
Bb bench press
245x2
255x2
270x1
Db seated overhead press
45x10
60x6
70x5
80x5
Standing bb upright row
45x10
65x10
75x10
- that's all folks

 

[tyga tyga]

Lol anything stim related stay away from before bed Mark!

 

[RegisterJr]

Look at this guy on bench. Is 270 close to a PR?

 

[MARK_]

Look at this guy on bench. Is 270 close to a PR?

I'm stuck at 270. I will overcome

 

[RegisterJr]

I'm stuck at 270. I will overcome

When is the last time you went for 275?

 

[MARK_]

When is the last time you went for 275?

I haven't. I bumped up to 280 and missed. I may try Monday

 

[RegisterJr]

I haven't. I bumped up to 280 and missed. I may try Monday

On bench and OHP, 5# is a lot. I can have a bar fly at X, but fail X+5. lol

Get that 275 PR, then you can work up to 280. I know it's there.

 

[tyga tyga]

You've got 275!

 

[MARK_]

Sheiko Advanced small load prep cycle 2: week 3 day 2: BW: 177lbs BF: 12.1
Deadlift up to knee
135x7
155x7
190x3
225x3
265x3
280x2x4
Bb bench press
135x8
165x8
190x3
215x2x4
Deadlift from shin
225x3
265x3
300x3x2
320x2x3
Overhead rope tricep extension
60x10x3
- superset these two exercises
Rope tricep push down
60x10x3
Hyperextensions
75x10x4
Bb bench press
175x10
200x8

- I am planning to try for new max's on Thursday

 

[MARK_]

I'm thinking about trying "Shortcut to Size" by Jim Stoppani for a month or so while I heal. Has anyone used it or is anyone familiar with it?