Not for sissy's - Sheiko time!

Feeling great! I am down to 164 pounds. I lost some size over the summer (obviously). I started some new supplements this week. Here are some current measurements for a reference point:
Bw 164
Arm 14.5
Leg 22.75
Calves 14
Waist 33.75
Chest 40
 
Mojo is on the rebound! Keep killing it!
 
Thanks Mark. For those who are interested, I am no longer a rep for either Iron Champ USA or Mind & Muscle. I appreciated the opportunity to work with both companies, but something came up that I am very excited about. An opportunity I couldn't pass up. So, if you any questions about the above mentioned companies, I may be able to help, but, I'm pretty much out of the loop. Have a great day!
 
Ok, new training goal for me. There is a bench press meet in April. I have competed there before and got 2nd for age and weight. My goal is 275 lb opener and over 300 finish. Shoulder recovery is coming along. I will know in a few weeks if this goal is possible. All my training right now is rehab for my entire body.
 
Day 5

Cardio: 20 minutes treadmill

Triple superset of these 3 lifts
Standing bb curl
45x15
65x15
85x12
Seated bicep curl
25x12
25x8
25x7
Db preacher curl
20x10
20x12
20x10
Seated/standing calve raises (ss)
105x25/bw x25
150x25/bw x25
Next 2 are supersets
Standing db overhead tri extension
50x15
60x12
65x10
Handlebar tri machine extension
55x12
65x12
70x10
 
Nice work in here Mark. Sorry I've been MIA. Long weeks....

What's the new thing that came up?
 
RegisterJr said:
Nice work in here Mark. Sorry I've been MIA. Long weeks....

What's the new thing that came up?
Click to expand...

That's understandable. I have been busy myself. I sent you a message about that new thing that came up :)
 
Day 6: BW/165lbs
- Cardio: 20 minutes treadmill

Db bench (s.s) Reverse/close grip seated lat pull down
20x40/95x20
30x20/125x12
40x15/145x12
0x0/155x12
Incline sit up (s.s.) lying leg lifts
BW x 25/20
45x12/20
45x15x20
Calve raises seated (s.s.) standing
110x25/25
155x30/25
200x15/30
DB front lat raise
20x20x3
BB bench press (s.s.) decline bb bench press
45x20x4
 
Nice work Mark.
 
Day 7: BW: 163lbs
Cardio: 25 minutes treadmill
Squats (ss) hack
135x10/170x12
155x8/170x12
165x6/170x12
180x4/170x12
Seated bb curl (ss)standing hammer curl (ss)DB preacher curl
45x20/30x12/20x12
60x12/30x10/20x8
65x12/30x10/20x12 (4 negative)
Supplements:
APS Tribulus
MuscleTech Shatter Black Onyx
Formutech Nutrition Flexible
APS Isomorph 28
ALRI HumaPro
LG Sciences Glutamine
APS Creatine Nitrate
 
MARK_ said:
Thanks Thomas. I'm sending your stuff out tomorrow. I have been crazy busy. Some bonus stuff for you as well :)
Click to expand...

No worries man!
 
Day 8: BW: 163.5
Cardio: 20 minutes treadmill
Deadlifts
- first 3 sets are hook grip
135x12
185x12
215x12
255x6
Hyper extensions
50x15
75x12x2
Standing DB overhead tri extension
55x12
65x10
70x4
Tri handlebar cable press down
60x10
- felt pain in my shoulder
45x12
45x9
Seated leg ext (ss) seated leg curl
115x12/100x12
145x12/100x12
160x12/100x12
Tri kick back
15x12x3

Started band work last night
- all are 3 sets of 12
Standing row
Exterior rotation with arm abducted 90
Interior rotation
Exterior rotation

Supplements:
APS Nutrition:
Tribulus 1500/ day 11
Isomorph 28
Creatine Nitrate/day 9
Mesomorph
Formutech Nutrition:
Flexible/day 2
Lean EFX/day 2
ALR Industries HumaPro
Legal Gear Sciences Glutamine
 
Day 9: BW 163
10 minutes cardio treadmill
DB bench press (ss) incline DB bench press
15x30/15x15
20x20/20x15
30x15/20x12
Lat pull down close/wide (ss)
80x15/80x15
95x15/95x10
125x5/125x10
Bent over bb row
45x15
65x15
85x12
105x12
Lying overhead extension
35x15
45x15
55x12
Standing DB curl (ss)
15x10/20x10/15x10. 3 sets
Rotary chest
50x20
70x20
100x5/50x15

Supplements:
APS Nutrition -
Tribulus 1500/day 12
Creatine Nitrate
Isomorph 28
Mesomorph pwo
Formutech Nutrition -
Flexible
Lean EFX
Legal Gear Sciences Glutamine
ALR Industries HumaPro
 
Day 10: BW 164
Cardio: 25 minutes treadmill
DB incline bench
20x25
30x12
20x20
DB flat bench
20x15
30x12
20x15
Standing DB curl
20x15
30x12
40x8
Over head tri extension cable
50x15
60x8/40x15
60x10/40x15
Standing bb curl
45x12
65x12/DB 20x10
85x10/DB 20x10
Smith shrug (ss) DB shrug
100x25/45x10
150x25/45x10
200x20/45x10
Rotary chest
50x25
60x25
70x20
Tri press down
70x12
85x15x2

Supplements:
Same as above
Tribulus 1500 day 15
 
Strong, consistent work in here Mark!
 
Day 11 and it's about 28 days since shoulder surgery
- BW: 164lbs
- BF: 10%
Cardio: 20 minutes treadmill
Bb bent over row
45x20
95x12
125x10
Lying DB pullover
45x15
60x12
75x8
One arm row
60x10
70x10
80x10
Ab workout
Knee raises (ss) incline twists
15/20
20/20 x2
Rotary chest
50x25
70x25
100x20
Seated one arm isolated DB curl (ss) standing hammer curl
25x15/25x10
35x10/35x10
40x10/40x10
Seated Bb curl
45x15
45x12
Supplements the same as above
Tribulus 1500 day 16
 
From September 17
Cardio: 30 minutes treadmill
Sumo deadlifts (new for me)
135x15
185x10
205x10
Deadlifts
255x5
300x3
325x2
Incline abs twist
35x20x3
Rotary chest
60x30
85x20
100x15
130x15
Leg press (knees together)
150x20
220x20
310x15
Seated machine French press
60x15
80x15
100x15
Hyperextensions
80x12x3
Single arm machine curl
30x12
50x10
60,50,40,30 12 reps total drop down

Supps:
APS Nutrition-
Tribulus 1500
Isomorph 28 whey
Mesomorph pwo
Creatine Nitrate
Formutech Nutrition-
Flexible
Lean EFX
ALR Industries-
HumaPro
LG Sciences-
Glutamine
 
Mark you are getting stronger and rehabilitation is coming along quickly. Nice lifting brother.
 
From September 21
Cardio: 20 minutes treadmill
Bb bench press
45x20
95x7
105x1
125x1
145x1 (stopped because of pain)
Front lateral db raise
15x20
20x15
25x15
Incline db press
20x20
25x20
30x10
Db bench press
30x20
40x10
35x10
Rotary chest
60x20
85x12
145x5
100x10
Seated bb curl
45x20
55x10
65x12
Drop set: 75x8, 65x8, 55x10
Standing db French press
40x15
55x12
60x5
Handle bar triceps extension
40x20
45x20
50x15
Triceps kick back
15x15
20x12
25x10

Supps:
APS Nutrition-
Tribulus 1500
Isomorph 28 whey
Mesomorph pwo
Creatine Nitrate
Formutech Nutrition-
Flexible
Lean EFX
ALR Industries-
HumaPro
LG Sciences-
Glutamine
 
Today
Cardio: 20 minutes treadmill
Smith front shrugs (ss) with db shrugs
100x20/50x12
210x10/50x12
300x6/60x12
Db cross body hammer curl (ss) with seated concentration curl (ss) with standing db hammer curl
20x15/20x12/20x12
30x15/30x10/30x12
35x12/35x10/35x10
Handle bar Lat pull down (ss) with db Lat pull over
115x15/50x12
145x10/60x12
175x10/70x10
Meadow rows (ss) with 1 arm row
110x10/80x10
120x10/80x10
Seated ab crunches (ss) leg lifts
100x25/12
140x20/20x8 and 7 no weight
140x12/10



Supps:
APS Nutrition-
Isomorph 28 whey
Mesomorph pwo
Formutech Nutrition-
Flexible
Lean EFX
ALR Industries-
HumaPro
LG Sciences-
Glutamine
 
What are your thoughts on the sumos?
 
Cardio: 30 minutes treadmill
- slow morning due to upset stomach
Seated leg extensions (partials, 30 seconds rest)
55x30x3
Seated leg extensions
100x8x3
Seated leg curls (partials)
50x30x3
Hack squats (partials, 30 seconds rest)
150x15x3

Supplements:
Hi-Tech Pharmaceuticals-
Phosphagen
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
LG Sciences-
Glutamine
ALR Industries-
HumaPro
Formutech Nutrition-
Flexible
Lean EFX
 
Day 32 since Labrum surgery
Body weight: 161.5 pounds
Cardio: 20 minutes treadmill
Today's workout:
Db incline bench press
20x20
25x20
30x20
Rotary chest machine
70x15
85x15
100x12
50x30/20/20 (30 seconds rest between these)
Sumo deadlifts
135x10
185x10
215x10
Hyper extensions
80x10x3
Deadlift
265x6
305x1
Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
Formutech Nutrition-
Flexible
Lean EFX
ALR Industries-
HumaPro
 
Current body weight: 160 pounds

Rest day yesterday and run day today. I ran my best 6 1/2 miles non-stop in about 75 minutes.

Supplements:
Formutech Nutrition-
Lean EFX (noon today)
Level II before my run
ALR Industries-
HumaPro after run
APS Nutrition-
Isomorph 28 in breakfast smoothie and another before bed
 
Day 36 since shoulder surgery
Body weight: 163 pounds
Body fat: 9.1
Cardio: 25 minutes treadmill
Seated incline db curls (ss) standing hammer curls
20x20/20x10
30x12/30x10
40x6/40x10
Front lateral raise with plate
25x20
35x20
45x15
- these were harder then a thought
Smith front shrugs
100x15
170x15
240x10
Seated calve raises
110x20
155x25
210x20
Lying leg raises (ss) knee raises
25/25 X 2
Db incline bench press
20x20
25x15
30x15
Rotary chest
70x20
85x20
115x12
130x10

Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR Industries-
HumaPro (protein)
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences -
Glutamine
 
Day 37
Body Weight: 163.5
Cardio: 25 minutes treadmill
12 holes of golf (with cart and lunch)
Barbell bent over row
45x20
125x10
135x10
Db lying pullover
50x15
65x12
80x6/65x8
Wide grip lat pull down
130x15
145x12
160x10
One arm db row
85x10
90x10
90x10
Over head rope tricep extension
50x8/25x15
40x15
45x12
Lying db extension
25x12
30x10x2
Rotary chest
115x12
60x25
Supplements:
APS Nutrition-
Mesomorph pwo
Isomorph 28 whey
ALR Industries-
HumaPro (protein)
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences-
Glutamine
 
Day 38
Body weight: 164 (cake and ice cream before bed I guess)
Cardio: 20 minutes treadmill

Front squats (1st time doing these)
45x10
75x10
100x10
120x5
Goblet squats
80x15
100x15
100x20
Step ups
25x10
30x10
35x10
Seated bb curls
45x20
55x15
65x15
75x10/65x10/55x10 (drop set)
Leg ext/leg curl (ss)
100x15/100x12
130x15/110x12
165x10/120x5+100x5
Smith machine bench press 4th pin (90 degree)
60x20
110x20
150x10

Supplements:
APS NUTRITION-
Mesomorph Rocket Pop pwo
Isomorph 28 whey
ALR INDUSTRIES-
HumaPro (protein, vegan/gluten free)
Formutech Nutrition-
Lean EFX
Flexible
Legal Gear Sciences-
Glutamine
 
You're consistently getting stronger! Rehab is your friend! I assume you were sled pulling that golf cart?! Lol
 
kenpoengineer said:
You're consistently getting stronger! Rehab is your friend! I assume you were sled pulling that golf cart?! Lol
Click to expand...

Thanks Mark. Nah, trying to relax a little so I just drove this time.
 
Day 39 and very happy with recovery.
- I'm sleeping better because my shoulder isn't throbbing at night.
- I'm having less pain when I reach up to put shirts on
- I'm starting some bench and shoulder press movements with very little pain
- Body weight: 163lbs
- Cardio: 25 minutes treadmill

Sumo deadlifts
135x12
185x12
225x10 PR
Hyper extensions
90x12x3
Standing db overhead press
20x20
25x15
35x15
(I'm very happy with this progress)
Side lateral raise
15x15
15x10x2
(These are still painful)
Deadlifts
300x1
300x2
300x3
Straight leg db deadlifts
35x12
40x12
45x12
Supplements:
APS NUTRITION-
Mesomorph Rocket Pop Preworkout
Isomorph 28 whey isolate
Formutech Nutrition-
Lean EFX thermogenic, mood enhancer, appetite suppressant
Flexible joint repair
ALR Industries-
HumaPro vegan, gluten free, non-whey protein
Legal Gear Sciences-
Glutamine
Creatine monohydrate
 
Day 40:
I have followed my dr's instructions so far. My progress seems to be above normal. I attribute this to several things: great supplements, great dr. and a great God who is helping me heal. There are certain movements and exercises that I am staying light with restricted movement. I am very committed to full recovery and believe I will have a better physique when the time comes to go 100%. Keep following guys to see how things progress.
Here is today: body weight 161lbs
Calorie goal: 2,000
Cardio: 30 minutes treadmill
Incline Smith machine bench press (elbows 90 degrees)
50x25
80x15
100x12
120x10
Leg press
150x15
240x20
330x12
420x10
Db bench press
25x20
35x12
45x12
Seated underhand close grip lat pull down
130x12
145x12
160x10
Db upright row
20x15
25x15
30x15
Db incline bench press
30x12x3
Rotary chest
85x15
100x12
115x6
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 pure whey isolate
Formutech Nutrition-
Flexible joint repair
Lean EFX
ALR Industries-
HumaPro vegan, gluten free, non-whey protein
Legal Gear Sciences-
Creatine Monohydrate
Glutamine
 
Great workouts and God is truly good! Does the joint supplement have glucosamine in it? What form? I'm still recommending GLCDirect dot com version.
 
kenpoengineer said:
Great workouts and God is truly good! Does the joint supplement have glucosamine in it? What form? I'm still recommending GLCDirect dot com version.
Click to expand...

Thanks. Yes, it has glucosamine. It is Flexible by Formutech Nutrition.
Invalid Link Removed
 
Day 43 and feeling great! What an amazing recovery I'm having. I am mostly excited for my progress with the db bench press. Check it out:
Cardio: 30 minutes treadmill
Standing db over head press
25x16
30x20
35x12
Db upright row
30x15
35x10x2
Front lateral raises with plate
35x15x3
Standing db curls
25x20
30x12
35x12
Seated incline db curl
30x10
20x10x2
Close grip lat pull down
115x15
145x10
160x10
Lying leg lifts
30x2
Behind the neck wide grip Lat pull down
160x8x2
Supplements:
APS Nutrition-
Mesomorph pwo
ALR Industries-
HumaPro (non whey protein)
Formutech Nutrition-
Flexible joint repair
Lean EFX
Legal Gear Sciences-
Glutamine
Creatine Monohydrate
 
Nice volume! You are healing fast!
 
Day 44 Since shoulder surgery and recovering with great satisfaction.
Body weight: 162 pounds
Body fat: 9-10%
Cardio: 30 minutes treadmill
Sumo deadlifts
165x12
195x12
235x12 (PR)
265x5 (PR)
Smith front shrugs
130x20
180x15
240x12
Db incline scull crushers
25x12x3
Machine tricep extension
55x12
65x12
75x12
Standing Db tricep overhead press
45x15
55x15
60x8
Db shrugs
75x12x2
Db straight leg deadlifts
50x12x2
Supplements:
APS Nutrition-
Mesomorph pwo
Nitrozine
ALR Industries-
Glyco Fusion
HumaPro (non-whey protein)
Formutech Nutrition-
Flexible joint repair
Lean EFX
Legal Gear Sciences-
Creatine Monohydrate
Glutamine
 
Like a machine! Nice lifting!
 
I'm off the next few days because of meetings in a different part of the state. Hoping to get cardio in at least. I hope everyone has a great week.
 
No snoozing during the meetings.
 
Well, I made some adjustments and the only gym nearby was Planet fitness. I got in a little bit of work before my final meeting. Here is what I squeezed in:
50 min cardio treadmill
Front squats (smith machine)
50x10
70x5
- hate the smith machine for these so went to normal squats.
Squats
70x5
120x5
160x5
- ran out of time to do more
Gobblet squats
75x15x3

Seated db curl
35x12
40x10
45x8
Seated bb curl
60x12x3
Supplements:
Formutech Nutrition-
Lean EFX
Level II
ALR Industries-
HumaPro (non whey protein)
 
I'm going out of town next month so I called all the gyms locally to see what was available for a one week pass. When I called Planet Fitness, the girl had a spiel she had to give to non members, apparently, about how they cater to the non typical gym goer, they're judgement free, etc. I kept saying "I don't need this info, please check on the week pass", but she'd just keep going, like a zombie.

End rant. lol
 
Lol, they told me it was $15. I told them that's crazy for 1 day. I still had my ID on from the conference I'm attending, which stated I was a Pastor. The man asked me about it, talked to his manager and returned to tell me I could come in for $5. That worked for me. I did see some pretty big guys there. They also had more free weights then I have seen at other PF's. It worked out for the day anyway
 
Can I borrow your pastoral ID? They told me 15/day or 40/mo. Pfft
 
51 days since shoulder surgery (partially torn labrum, bursitis and bone spur removed)
- Four day rest period
- Cardio: 20 minutes treadmill
- Body weight: 163lbs
- Down another 1/2 inch measured at navel
Bb bench press
45x20
65x15
85x10
105x5
125x2
145x1
Incline db bench
30x15
40x12
50x8
25x20x3
Db upright row into standing db overhead press
20x15/20x15
30x10/30x10
35x10/35x10
Standing db curl
30x12
40x12
45x10
Seated concentration curl
30x10
25x15
Front Lat raise w/plate
45x12x2
Lying leg raise
25x2
Knee raise
20 lb dbx 12x2

Supplements:
APS Nutrition-
Nitrozine
Mesomorph
ALR Industries-
HumaPro (non whey protein)
Glyco Fusion
Legal Gear Sciences-
Creatine Monohydrate
Glutamine
Formutech Nutrition-
Flexible
Lean EFX
 
Day 56
Body weight: 161lbs
Cardio: 20 minutes treadmill
- I'm realizing that my shoulders are involved in many exercises
- this has kept my numbers down on certain lifts. Not because it's heavy, it's painful
Squat
115x8
135x6
- stopped with pain in lower back
Leg press
150x12
240x15
330x12
420x8
Seated leg extensions
115x15
145x15
175x10
Seated leg curl
90x12
100x12
110x10
Incline over head db tricep ext
Superset with incline db tricep ext to lower chest
15x20/15x20
20x15/20x15
25x10/25x15
Reverse close grip tricep bench press
45x20
95x10
95x8 (rest pause at bottom)
Supplements:
APS Nutrition-
Mesomorph
ALR Industries-
HumaPro
Glyco Fusion
Formutech Nutrition-
Flexible
Lean EFX
Legal Gear Sciences-
Creatine Monohydrate
Glutamine
 
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".
 
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