Not for sissy's - Sheiko time!

[MARK_]

Great lifting! You are an iron slayer in spite of the shoulder! Glad to see the rest period as I was starting to think you may be pushing too hard too fast. Believe me, I'm of the same spirit as you are but we need rest to recover. There is nothing wrong with a light weight session, cardio day or ab day for some "active recovery".

Thanks for the encouragement Mark. I'm not where I want to be, but I'm not where I used to be either.

 

[MARK_]

Day 56
- I have my 7 week appointment with my dr today. We will see what he thinks of my progress
- Cardio: 30 minutes treadmill
- back is aching since yesterday morning, but I lifted anyways
Deadlifts
135x10
175x5
225x5
265x1
Hyperextensions
50x15x3
Straight leg db deadlifts
40x10
40x12x2
Rotary chest
- slow, trying to stretch and rehab the shoulder through this movement
50x25
60xx25
70x20
85x15
Wide grip Lat front Lat pull down
120x12
135x12
165x10
Lying db pullover
45x15
75x5
60x15
Supplements:
APS Nutrition-
Mesomorph
ALR Industries-
HumaPro
Glyco Fusion
Formutech Nutrition -
Flexible
Lean EFX
Legal Gear Sciences-
Glutamine
Creatine Monohydrate

 

[RegisterJr]

Fell behind a bit, but your prefers is motivational.

What did the doc say?

 

[MARK_]

Fell behind a bit, but your prefers is motivational.

What did the doc say?

Doctor was very pleased and told me to continue with what I'm doing. He was surprised that I am using 50 pounds Dumbbells for the incline bench press already

 

[MARK_]

Day 57
- I had a good visit with my dr yesterday. He was very pleased and told me to continue what I'm doing.
- I will be making some adjustments to me eating and training: I am shooting for 3,000 calories (200 grams of protein). I'm not tracking anything else.
- I will maintain my cardio, but slow it down a little.
- I will start a Power Bodybuilding type workout on Monday.
Today's weight: 161 pounds
Cardio: 20 minutes treadmill
Standing db curls
20x20
30x15
35x12
Front lateral raise with plate
25x20
35x20
45x15
Db preacher curl
20x15
30x10
35x10
Standing bb curl
45x15
65x10
75x10
Smith machine back shrugs
100x15
150x15
200x15
Seated and standing calve raises (ss)
100x30/30x3
Supplements:
APS Nutrition-
Isomorph 28
Mesomorph
ALR Industries-
Glyco Fusion
HumaPro
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences-
Glutamine
Creatine Monohydrate

 

[kenpoengineer]

Based on this last lifting session, you are back in beast mode! Nice lifting!

 

[MARK_]

Active rest day today. 40 minutes steady state cardio on the treadmill. Dinner with my wife at our favorite Italian restaurant tonight. Have a great weekend everyone.
Supplements today:
APS Nutrition-
Isomorph 28
Formutech Nutrition-
Flexible
Level II
ALR Industries-
HumaPro
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[MARK_]

Phase #1: workout 1
Calories goal: 3,000
Weight: 165lbs
Cardio: 20 minutes treadmill
Bb bench press (6" pin cause of shoulder)
115x15
135x15
155x15
175x8/1 (9total)
Incline smith bench press (90' at elbow)
60x25
80x15
110x15/6 (21total)
Incline db fly
20x15x2
Rotary chest
70x15
100x8/85x7
85x10/5
Tricep press down
70x15
100x15
115x15
Lying db triceps extension
(Left shoulder really shows weakness with these)
25x15x3
Cable overhead triceps extension
55x15x2
Standing calf raise
30x4
Seated calf raise
125x30
160x30
205x30x2
Supplements:
APS Nutrition-
Mesomorph
Isomorph 28
ALR Industries-
Glyco Fusion
HumaPro
Formutech Nutrition-
Flexible
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[kenpoengineer]

Ok, you didn't have a shoulder injury! You were just laying low until BEASTMODE kicked in! Nice lifting brother! How do you like the Mesomorph?

 

[MARK_]

Ok, you didn't have a shoulder injury! You were just laying low until BEASTMODE kicked in! Nice lifting brother! How do you like the Mesomorph?

Lol, thanks. My shoulder is very weak. I struggled with benching, but did improve some. I really like Mesomorph. It's the best pwo I have used and I have used a lot. Message me if you want more info cause it's pretty cheap for the rest of this month.

 

[MARK_]

Phase #1: week 1: day 2
Weight: 165.5lbs
Cardio: 20 minutes treadmill

Db bent over row
35x15
45x15
55x15
60x15
Wide grip Lat pull down
120x15
150x15
160x10/3
Standing wide grip Lat pull down
90x15x2
100x12
Standing bb curl
45x15
65x15
75x15
85x15
Db incline curl
30x12
25x15
25x15/5
Hip thrust
30x3
Oblique incline crunch
30x3
Incline crunch
30x3
Supplements:
APS NUTRITION-
Mesomorph
Isomorph 28
ALR Industries-
HumaPro
Glyco Fusion
Formutech Nutrition-
Flexible
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[MARK_]

Yesterday's Workout at the hotel gym
Cardio: 20 minutes treadmill
Db upright row
20x20
25x15
30x15
Db shoulder press
20x15
25x15
30x15
Db front lat raise
20x15
20x15
20x15
Db side lat raise
10x20
10x20
10x20
Gobblet squat
50x15
50x15
50x15

Lying leg raise
20
20
20
Supplements:
APS Nutrition-
Isomorph 28
ALR Industries-
HumaPro
Formutech Nutrition-
Flexible
Legal Gear Sciences-
Glutamine
Creatine Monohydrate

 

[RegisterJr]

Your shoulders don't appear weak at all.

 

[kenpoengineer]

Smart move being careful with the weight on those shoulder muscles. Your volume is strong.

 

[MARK_]

Shortcut to Size: Phase 1: week 1: day 1
Body weight: 164.5lbs
Cardio: 20 minutes treadmill
Bench press (elbows 90 degree for shoulder recovery)
115x15
145x15
175x10
205x1
Incline bb press (smith 90 degree elbows)
80x15
100x15
140x5
120x10
Rotary chest
70x15
85x15
100x13
Tricep press down
75x15
100x13
100x5/85x10
-superset with next exercise
Cable overhead triceps extension
55x15
55x12
55x5/40x10
Lying db triceps extension
20x15
25x15
30x15
Standing calf raise
30x4
Seated calf raise
110x30
135x30
Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR Industries-
HumaPro (non whey protein 25g .002 calories)
Glyco Fusion
Formutech Nutrition-
Flexible
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[MARK_]

Shortcut to Size: Phase 1: week 1: day 2
Cardio: 25 minutes treadmill
Body weight: 166 lbs
Db bent over row
40x15
50x15
60x15
70x15
Wide grip lat pull down front
130x15
160x15
175x8/160x7
Standing wide grip lat pull down
90x15x3
Standing close grip straight arm lat pull down
45x15x3
Standing bb curl
55x15
70x15
80x15
90x15
Incline db curl
25x15x3
Hip thrust
30x3
Incline oblique crunch
20x25x3
Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR Industries-
HumaPro (non whey protein)
Formutech Nutrition-
Flexible
Legal Gear Sciences-
Glutamine
Creatine Monohydrate

 

[kenpoengineer]

Still killing it in here!

 

[MARK_]

Shortcut to Size: Phase 1: week 1: day 3
Bw: 167 lbs
Cardio: 20 minutes treadmill
Standing db shoulder press
25x20
35x15
45x15x2
Db side Lat raise
15x15x3
Db front Lat raise
25x15
30x15
35x12
Rear delt machine
70x15
85x15
115x15
Smith machine front shrugs
130x20
160x15
260x10
Seated calf raise
130x30
155x30
180x40
240x15
Standing calf raise on leg press
245x20
245x30
280x30x2
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
Formutech Nutrition-
Flexible
ALR Industries-
HumaPro non-whey protein
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[RegisterJr]

Rowing and raising like a boss!

 

[kenpoengineer]

Geez! The shoulders are recovering and getting larger! Nice job brother!

 

[MARK_]

Shortcut to Size: Phase 1: Week 1: Day 4
Bw 167lbs
Cardio 20 minutes treadmill
- I think I need to start resting more in between sets. This is the second day I almost threw up and needed about an hour to get myself functioning again after training. I'm not used to the high reps. That could be part of it.
Squats
95x15
125x15
145x15
165x10
Single leg leg press
105x12
105x15x2
Romanian deadlift
135x15
165x15
185x10
Leg extension
110x15
125x15
Leg curl
80x15
90x15
Hip thrust
30x2
Incline crunch
40x2
Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR INDUSTRIES-
HumaPro non-whey protein
Glyco Fusion
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[RegisterJr]

High reps on legs can definitely do that. What of your supps do you take peri or intra-workout?

 

[MARK_]

High reps on legs can definitely do that. What of your supps do you take peri or intra-workout?

I use HumaPro and Glyco Fusion intra-post. I use Isomorph 28 and Glutamine post, then continue with HumaPro through out the day. I have Endurance by Formutech Nutrition on the way (bcaa's). I'm not sure if I will use this intra or through out the day. My pre is Mesomorph

 

[RegisterJr]

Then yeah, you could rest more. You're putting in a lot of volume, and it's not light weight either. Or, keep a trash can close by.

 

[MARK_]

Day 71 since shoulder surgery
Bw: 168lbs
Cardio 20 minutes treadmill
Front db lateral raises
12x25
15x20
20x20
25x25
Db hammer curls
12x30
15x20
20x20
25x20
Bb bench press
- working on range of motion
45x25
65x15
85x12
105x4
Db bench press (ROM)
20x30
30x25
40x20
50x10
Standing bb curl
45x20
55x20
Machine triceps extension
55x20
60x20
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
ALR INDUSTRIES-
HumaPro
Glyco Fusion
Legal Gear Sciences-
Creatine Monohydrate
Glutamine

 

[MARK_]

Shortcut to Size: Phase 1: Week 2: day 1
Day 74 since shoulder surgery
Body weight 167lbs
Cardio 20 minutes treadmill
Bb bench press (touch chest)
125x3
135x3
145x3
155x3
165x3
175x3
185x2
200x1
Db bench press
20x20
35x20
50x11
60x11
Smith incline bench (6 pin 90 degrees elbow)
110x11
130x11
150x10
Rotary chest
85x11
100x9
Triceps press down
85x15
100x11
115x8/85x4
Lying db extension
25x11
30x11
35x11
Cable overhead triceps extension
55x12
60x11
60x10
Seated calf raise
135x25
160x25
195x25
225x25
Standing calf raise
Be/30x25x4
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
FORMUTECH NUTRITION-
Endurance Bcaa's
Flexible
ALR INDUSTRIES-
HumaPro non whey protein
Glyco Fusion
LEGAL GEAR SCIENCES-
Glutamine
Creatine Monohydrate
CONTROLLED LABS-
Oximega fish oil

 

[kenpoengineer]

Great chest and Tricep lifts! Nice!!

 

[MARK_]

Great chest and Tricep lifts! Nice!!

Thanks Mark!

 

[MARK_]

Shortcut to Size: Phase 1: week 2:day 2
Bw 168lbs
Cardio 20 minutes treadmill
Db bent over row
45x11
55x11
65x11
75x11
Standing Lat pull down
90x11
100x11
115x11
Wide grip Lat pull down
145x11
160x11
175x11
Straight arm Lat pull down
45x11
55x11x2
Standing bb curl
45x15
65x11
85x11
95x11
105x11
Db incline curls
25x11
30x11
35x9
Weighted decline crunch
30x15
40x15
50x15
Db side bends
60x15x3
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
ALR Industries -
HumaPro non-whey protein
Glyco Fusion carbs
Formutech Nutrition-
Endurance Bcaa's
Legal Gear Sciences-
Glutamine
Creatine Monohydrate
Controlled Labs-
Oximega fish oil

 

[MARK_]

Here's the scoop! I started a new training log because I am not using the Sheiko training program until my shoulder is 110% recovered. Here is the link and I hope you might follow along:
http://anabolicminds.com/forum/workout-logs/274711-mark_s-road-110-a.html

 

[MARK_]

New start with Sheiko for 2016! After a year of hurdles (2 surgeries) I am ready to resume my Sheiko training to help me reach my goal for 2016. Here is my first day back:
Sheiko Advanced small load prep cycle 1
Week 1 workout 1
Bodyweight: 177lbs
Bench press
135x10
155x10
185x5
200x3x3
200x5
Squat
145x8
175x6
195x5
215x2x3
215x4
Incline db press
45x15
50x15x2
50x13
- I'm 18 weeks out of shoulder surgery and am still a little weak on the left side with some slight pain
Bb bent over row
115x15
135x15x2
Front plate raise
25x25
35x20x2
Side lateral raise
15x20x3

 

[NurseGray]

Them front raises must have been murder on your shoulders

 

[MARK_]

Them front raises must have been murder on your shoulders

They were burning nicely. I'm shooting for reps of 15+ on exercises other than the main 3.

 

[MARK_]

It looks as if I'm starting off stronger then when I had to stop Sheiko because of injury. I'm pleased with that

 

[RegisterJr]

I'm still here!

 

[MARK_]

Sheiko advanced small load prep cycle 1
Week 1 and day 2
- I received some samples of a new preworkout and thought I would give it a try today. I used 1/2 of the package. It tasted really good. About 30 minutes later I began to sweat. This is about all it did for me. The sweats were more like cold sweats too. I was actually shivering slightly when I left. Needless to say, this didn't help my training. I'm not happy with what I did today. I didn't even finish my planned workout. Here is what got done:
Bench
115x5
135x10
155x8
180x6
205x2x4
Deadlift (pause below knee)
135x10
185x10
205x8
245x6
280x4
300x2x0 (didn't do them)
Tricep extension (cable)
60x15
70x15
Leg press supersets with leg extensions
150x15/110x12
240x15/110x12
330x12/110x12

 

[Abe Lincoln]

Sheiko is a great program I remember back in 2014 when I ran it, got stronger, bigger, and leaner. Totally changed my being.

 

[MARK_]

Mesomorph rocks! I woke up, jumped in the shower and really really wanted to go back to bed. Instead, I down 1 scoop of Mesomorph and went to the gym. I believe Mesomorph is the BEST preworkout ever. It is for me anyway . I felt great and still feel great!
Sheiko advanced small load prep cycle 1
Week 1 day 3
Bw 177lbs
Squats
140x4
170x4
195x4x3
200x10
- I was supposed to do 195x4x4, but I wanted to see if I could get 200x10 and I did
Bench
135x3
155x3
180x3
195x3x5 (maximum 3 minutes rest, mostly about 1 minute)
Lying Db pullover
60x15
70x12
80x13
Meadow Rows
90x6
115x6
140x6
Decline sit ups
70lb db x10x3
Face pulls
40x30
55x25x3
- I think these really help to warm up my shoulders. I may use these every workout. Light weight and high reps
Smith machine upright row
30x20
60x15x3

 

[LG Sciences]

Its too strong for me. Lol. I like it but it's like crack.

 

[MARK_]

Its too strong for me. Lol. I like it but it's like crack.

Haha! I spent about 1 month at 3/4 scoop and now I'm at 1 full scoop and feeling great. It usually takes about 5 hours to wear off too. Oh, I may be adding Natadrol to my training soon. I might hit you up with some questions.

 

[LG Sciences]

Any time my friend

 

[MARK_]

Mesomorph for another win! I don't know, but today was another day I felt like skipping the gym. Mesomorph is a day changer for me. I ended up having a very good workout.
- Sheiko advanced small load prep cycle 1
- week 1 day 4
Deficit deadlift (the bar sat on the top of my instep, it was pretty low)
115x10
165x10
205x3
240x3
260x2x4
Rack pulls just below the knee
225x3
260x3
305x3
345x2x2
Seated machine tricep extension (ss) with standing overhead tricep rope extension
120x25/35x12
150x15/40x12
180x10/40x12
Leg press (close stance)
150x30
195x30
220x30x2
Seated calf raise
65x35
90x35
115x35x2
- I was supposed to do incline bench and hypertension but decided to leave those for tomorrow. The Sheiko program goes only 4 days in the week right now. I needed to give my shoulder a break.

 

[MARK_]

What do you use pre, intra and post workout? Here is what I use: pre: Mesomorph and sometimes I add Hemavo 2 Max. Intra: Endurance Bcaa's and post: IFORCE Nutrition Protein, APS Creatine Monohydrate and ALRI Glyco Fusion. I use this Monday- Friday. Throughout the day I use ALRI HumaPro (2 scoops in 50 ounces of water). I use the HumaPro everyday. I feel these supplements I helped me progress really well, especially after shoulder surgery. I believe my recorded workouts prove this. Here is today's training:
Bench
115x5
185x5
235x2
245x1
Incline bench
115x10
125x10
135x8
- these really worked my left shoulder. I haven't done these since before surgery. It's not so much that they were heavy as it was there was a lot of activity going on in my left shoulder. Not really hurting, just popping as if I have knots in there or something. It feels good now. I think I will keep these at a low weight for now.
Db bench press
20x30
30x30
40x30
Close grip Lat front pull down
70x30
85x30
130x20
160x12
Wide stance hack squat
105x30
130x30
150x30
195x30
Leg extension ss with Leg curls
100x15/100x15 for 4 sets
Face pulls
55x25x4
Db Side lateral raise
12x30
15x25
20x20
Hyperextensions (pause at top)
60x10x4

 

[tyga tyga]

Its too strong for me. Lol. I like it but it's like crack.

Literally lol I use it sparingly. It's too strong for me.

 

[kenpoengineer]

Glad to see you back in Sheiko's world. Nice lifting brother!
Pre: Rotate among brands
Intra: Ergonine plus BCAA
Post: Whey Isolate shake

 

[MARK_]

Glad to see you back in Sheiko's world. Nice lifting brother!
Pre: Rotate among brands
Intra: Ergonine plus BCAA
Post: Whey Isolate shake

Thanks Mark. I'm going to be trying something new soon for my post workout drink. It called Finish Line by IForce Nutrition. I will post some stuff on it when I start. I think it's going to be as popular as Ergonine. It has an amazing profile.

 

[MARK_]

Still a little sick, but Mesomorph enabled me to have a great workout.
Sheiko advanced small load prep cycle 1
Week 2 day 1
Bw: 178lbs
Bench #1
135x5
155x4
180x3
205x2x4
Squats
140x5
170x4
195x3
215x3
235x3
240x3
250x3
260x1
Bench #2
145x3
165x3
195x3x4
Incline db press
45x25
50x20
55x13
Rotary chest machine
115x15
145x7/115x8
130x8
Hyperextensions
80x10x4
Side lateral db raise
15x30
20x20
25x15
Face pulls
55x30
70x20
75x20
Db upright row
20x20
30x15
40x12
Ab work (lying leg lifts)
20x2

 

[RegisterJr]

Get over your sickness man

 

[tyga tyga]

Get over your sickness man

If he did that, then he'd have no reason to drink Mesomorph!

 

[kenpoengineer]

Awesome workout! Especially being ill! That's a modified Sheiko routine, right?