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Not for sissy's - Sheiko time!

MARK_ said:
This was the same grouping. I think the advice I received will help tremendously. I'm thinking: I can leg press 500 and deadlift 385. I should be able to squat 300.
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Leg press is very different. My max leg press was around 8-900 before I ever squatted, and it didn't carry over. I still had to start off low. It wasn't until 7 or so months ago that I was maxing at proper depth, either.
 
Yeah, I wouldn't bother trying to equate leg press strength to the squat. It really is a completely different movement.
 
Busy long weekend, but back to the gym today. I decided to start mixing things up a bit. Today I did some chest and upper back.
Rotary machine flys
100x20
115x15
130x12
175x8
205x6
Db incline press
20x30
25x15
45x15
Bb bench press
135x10
155x8
185x8
225x3x2
235x3
235x2
Close grip lat pull down to front
100x20
115x15
130x15
145x12
Meadow rows
110x10
135x8
150x6
Wide grip lat pull down behind neck
145x10
130x12x2
 
Nice chestin', Mark.
 
Wednesday workout:
Squats
65x5
115x5
145x5
175x5
195x5
215x2
Leg extensions
100x15x2
115x15
130x15
Seated leg curl
90x10
70x15x3
Seated calve raises
155x20x2
190x20
155x30
Walking db lunges
30lbs, 35lbs, 40lbs
Superset with 2nd round of leg extension
75x15x15
 
Thursday workout:
Deadlift
135x6
155x6
185x6
215x6
245x6
275x6
300x6
330x1
360x1
Hyper extensions
95x10x3
Standing db curl
20x15
30x12
40x10
50x6
Standing Bb curl
65x10
85x8
105x6
Triceps machine extension
60x10
75x10
90x10
105x7
Tricep machine seated overhead press
175x10
180x10
 
400 DL is right around the corner!
 
Today's workout:
Bb bench press/superset with flat bench flys
95x15/25x10
135x10/25x10
165x8/25x10
175x10/25x10
Decline Bb bench press/superset with decline fly
135x10/25x10
155x10/25x10
175x6/25x10
- back was knotting up or something during my presses today
Standing overhead press/superset with standing alternating db press
65x10/30x10
100x10/35x10
120x6/40x8
Smith machine rear shrugs
160x15
210x10x2
Front and side lateral raise combination
25x10
20x10
15x10
Standing db bicep curls
- drop sets
20x12/15x10/12x10
35x12/25x10/15x10
45x6/35x6/25x6/15x10
 
Love the layout of your workouts. Volume and strength increasing with each session. Nice.
 
kenpoengineer said:
Love the layout of your workouts. Volume and strength increasing with each session. Nice.
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Thanks Mark. I've been putting together my own workouts recently. I'm trying to listen to my body and train accordingly. Planning a 30 day cut starting next week with this routine. I will log my workouts in there for those 30 days and come back here when I pick up sheiko again.
 
subbed, interesting reading another person's experience with sheiko. Looking forward to reading it all the way through :) gl!
 
Here is where I'm posting my current workouts as I work towards a more slender and aesthetically pleasing summer physique. I'm using Vexxum fat burner in this log.
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CORRECTED log is at Invalid Link Removed
 
Getting this rolling again soon! It's been a crazy summer. I may have some shoulder surgery soon. MRI will be scheduled. After August 9th my schedule should be somewhat normal and my activity here should pick up.
 
Praying for your shoulder man
 
RegisterJr said:
Praying for your shoulder man
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Thanks RegisterJr . I am planning for some big gains when this shoulder if fixed. I have some new products from Mind and Muscle I will be using. I may have a few other things up my sleeve as well. I'm away speaking this week in the middle of the woods and I plan on lots kicking the diet into gear and reorganizing my training goals. I will update at the end of the week.
 
Don't forget that shoulder mobility work when you get healthy again. No matter how much stronger you are, the shoulder will never be the same.
 
RegisterJr said:
Don't forget that shoulder mobility work when you get healthy again. No matter how much stronger you are, the shoulder will never be the same.
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Thanks for the reminder. I definitely need to incorporate these into my new training plan. Any thought on joint supplements? I've seen people use these. Why do they and what's recommended?
 
MARK_ said:
Thanks for the reminder. I definitely need to incorporate these into my new training plan. Any thought on joint supplements? I've seen people use these. Why do they and what's recommended?
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I don't really take any joint supps, but ask kenpoengineer. I've heard him swear by a certain brand.
 
I got four anchors in a shoulder and minimal meniscus in both knees, glucosamine everyday has worked wonders! Along with strengthening muscles in both areas.
 
What brand do you use for glucosamine?
 
Honestly whatever I can find on sale, I use it everyday and haven't really run into a brand that hasn't worked well
 
MARK_ said:
What brand do you use for glucosamine?
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GLCDirect dot com. Multiple forms of glucosamine, pill form and available on Amazn as well.
 
MARK_ said:
Thanks! I ordered the GLC 2000 powder. I really hope it helps
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That's the one I use. Remember that it will take a few months to build in your system. Before use, my ankles would crack as I walked up stairs. A few months on glucosamine and that's gone. Start at 2 caps with food per day. After a month drop back to 1 cap per day.
 
BACK AT IT! Tomorrow is the day to get this rolling again. A few adjustments will need to be made because of a bad shoulder, but it's time to get moving
 
Here we go! Starting back slow before I rip into Sheiko. 5 weeks off and 12 pounds lighter. Current body weight: 165lbs.
3 superset exercises:
Standing db curl (ss1)
20x12
25x12
35x10
45x8
Lying tricep extension db (ss1)
20x12
25x12
35x10
45x8
Close grip db bench (ss1)
- I have to keep my elbows in for all bench press movements due to shoulder injury
20x12
25x12
35x10
45x8
50x6 (incline)
Close grip lat pull down
125x12
145x10
165x10
Front shrugs smith machine (slow and squeeze at top)
100x12
170x10
220x10
Close grip bb bench press
115x1
135x1
155x1
175x1
200x1
Seated bb curls (ss2)
45x12
65x10
85x6
Tricep cable extensions (ss2)
55x12
70x10
75x10
 
LOL. That's slow? You did everything!
 
RegisterJr said:
LOL. That's slow? You did everything!
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Well, that's funny. I was thinking on my way home, "what shall I do tomorrow?" That's when I had the same thought as you. Going for legs tomorrow and lower back Friday I think
 
Slow like a freight train! Nice to see you back at it!
 
Day 2 (had 5 week rest)
Squat
115x5
165x5
185x2
185x3x2
Concentration curl
25x10
30x10
35x8
Seated calve raises
110x25
155x25
190x25
Hack squat
150x10
200x8x2
Decline db press (elbows in)
35x15
55x15
75x8
30x15
Standing calve raise
Bwx25x3
Close grip ez bar curl
67x10
87x8
97x6
- superset with
Standing db curls
25x12
25x15
25x8
Leg ext
100x10
115x10
130x10
- superset with
Seated leg curls
80x12
90x10
100x10
 
Day 3: BW 165 pounds
Lying overhead db pullover
35x12
45x12
55x12
75x10
Meadow rows
65x10
110x8
135x8
Wide grip lat pull down behind neck
115x12
130x10
145x8
155x6
Db incline press (elbows in)
20x20
30x20
45x15
Deadlifts
- hook grip
135x10
185x6
235x4
- alt grip
255x4
Hyperextensions
75x10x2
 
Heavy lifts! Were you recovering from surgery or did you attend a Strength Camp! Yikes!
 
Lol, I am still waiting to see if I need surgery. I'm working around it. That's why my elbows are in and I haven't done any shoulder work. My summer gets crazy busy with travel and late nights. Back at it now, until Dr. Says otherwise. Thanks kenpoegineer
 
I found out I have a partial tear in my left rotator cuff. I'm waiting on further instructions
 
MARK_ said:
I found out I have a partial tear in my left rotator cuff. I'm waiting on further instructions
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Oh man! I hope it's minor!
 
Torn upper bicep tendon and rotator cuff is the final prognosis
 
Great news for me. Rotator cuff was not torn. The labrum was partially torn. That was stitched, a bone spur removed, and bursitis cleaned out.
 
Glad it worked out better than you thought! Although labrum tears are tough too hopefully yours wasn't too bad. I have four anchors from my large tear. But stick to pt and you'll be back in no time
 
Awesome news indeed.
 
nicksox15 said:
Glad it worked out better than you thought! Although labrum tears are tough too hopefully yours wasn't too bad. I have four anchors from my large tear. But stick to pt and you'll be back in no time
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Thanks. No anchors were needed as far as I know. The dr was very positive and was sure to tell me to not to go back to the gym until I see him on the 27th. I'm hoping to hit the ground running in September.
 
That's awesome dude! You'd know if you have anchors, and if you may be able to lift again that soon, is a good sign
 
MARK_ said:
Great news for me. Rotator cuff was not torn. The labrum was partially torn. That was stitched, a bone spur removed, and bursitis cleaned out.
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Awesome! Listen to the doc! No cheat sessions!
 
Day 12: 1st day back
Today was my first day back to the gym after surgery. My shoulder was pretty sore throughout my workout. Here is what I was able to accomplish:
Db bench press
15x15
20x15
Floor db press
25x15
35x5
Rotary pec machine (elbow 90)
50x20
60x20
70x12
85x12
Seated db curls
15x15
20x15
25x15
30x10
Lying db tri extension
15x10
20x10
Handlebar tri press down
40x12
55x15
65x8
Tri kick backs
12x12x3
 
Yesterday's workout: day 2 after 8 weeks off and shoulder surgery.
Cardio: row machine 5 minutes

-Standing db ohp/front and side lateral raise (superset) very light weight. Mobility work mainly
15x12/12x15/12x12
12x15/12x15/12x12 - 3 sets
- Seated leg extension and curls (superset)
100x15/60x12
115x15/70x15
130x15/80x16
Reverse grip close grip lat pull down/db lying lat pull over (superset)
100x12/20x15
115x12/30x12
 
Day 3
Cardio: Treadmill: 12 minutes

Squats/hack squats (superset)
115x10/150x12
145x8/150x12
155x6/150x12
165x4/150x12
175x2/150x12
Standing db ohp/front and side lateral raises (light weight mobility work) ss
12x15/12x15/12x10- 3 sets
Seated calve raises/standing calve raises (ss)
100x15/bw x20
100x25/bw x25
135x25/bw x25
 
Day 4 and pressing on!
- Cardio: 15 minutes treadmill

- Deadlift (hook grip) ss with hypertensions
135x12/50x12
155x12/50x12
175x12/50x12
195x12
- Wide grip lat pull down back of neck (ss) with db 1 arm row
100x12/50x10
115x10/50x10
130x8/50x12
-Incline crunches
30x3
 
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