Cowboy's Switch the Darkside

[Btcowboy]

Start of Sheiko week 2

Squat
185x5
225x4
255x3
290x4x2

Bench
135x5
160x4
185x3
210x5x2

SSB Squat
135x5
225x3
245x4x3

Dumbell Flies
40x8
50x8
55x8
60x8
60x5

2 dumbell incline hex press
40x4x8

Damn these double squat days.

 

[NovaFlex]

Up them for what a week or two? More volume with sheiko but still some weight

If you’ve got the extra ($10 I think?), I highly recommend purchasing the Ebook by Justin Harris called Comprehensive Performance Nutrition. You can probably find it free, but I like to support the people I believe in.

Justin goes into detail about exactly this topic and how to carb cycle for losing weight and maintaining strength / muscle.

 

[Btcowboy]

If you’ve got the extra ($10 I think?), I highly recommend purchasing the Ebook by Justin Harris called Comprehensive Performance Nutrition. You can probably find it free, but I like to support the people I believe in.

Justin goes into detail about exactly this topic and how to carb cycle for losing weight and maintaining strength / muscle.

I will look for it thanks

 

[Btcowboy]

If you’ve got the extra ($10 I think?), I highly recommend purchasing the Ebook by Justin Harris called Comprehensive Performance Nutrition. You can probably find it free, but I like to support the people I believe in.

Justin goes into detail about exactly this topic and how to carb cycle for losing weight and maintaining strength / muscle.

Checked bookstores online quickly and nothing. Ebay has it but ships out of Australia and in a month also it is volume 1 and apparently there is a volume 2. I will have to do some digging

 

[NovaFlex]

Checked bookstores online quickly and nothing. Ebay has it but ships out of Australia and in a month also it is volume 1 and apparently there is a volume 2. I will have to do some digging

I believe you can get them both on his site. I got mine from amazon I believe.

 

[Btcowboy]

Was hoping to make T/T/S my new days at the gym but there is other people on the equipment I need on these days so next week back to M/W/F

Paused Deadlift to knees
225x3
285x3
335x5x3

Paused Dumbell bench barbell bench in use.
45x12
60x8
70x8
80x2x4

Deadlift
225x3
285x3
335x3
365x3x3

 

[Perrin Aybara]

 

[Btcowboy]

View attachment 127058

For sure but not this guy.. he is working up to a 405 bench.. but as a bodybuilder. Ended up spotting him on his 335 sets

 

[Perrin Aybara]

Can always drag a flat bench into the squat rack too.

 

[Btcowboy]

Can always drag a flat bench into the squat rack too.

Yeah I thought of that too today. Seems like there are 2 groups of PLers, MWF and TTS lol... the MWF ones are a bit later in the day though

 

[Perrin Aybara]

I'm a TTSS guy myself. Very few squat or deadlift at my gym and even though there's only two benches I don't think I've had to even wait on those more than maybe 2-3 times in the five years or so I've been going to my gym. I guess I take it for granted. 90% of my gym just does a few curls and maybe some cable flyes for upper body and if they actually even do lower body at all it's just calf raises and maybe leg extensions with the rare leg press. There's never any wait for squat, bench, or deadlift. Calf raises or cables you might wait all day though.

 

[Btcowboy]

Will weigh in on Sat or Sun morning, hoping I am down some... Gonna switch back to beef and drop the turkey for a week or two. Going to bring the calories up 800 or 1000 to around 2500 to 2800, see if I cant reset the metabolism.

Been contemplating Tren A, still getting my mind around 7 weeks at 280mg which is 49 pins lol.. will advise if I go forward with it

 

[Btcowboy]

I'm a TTSS guy myself. Very few squat or deadlift at my gym and even though there's only two benches I don't think I've had to even wait on those more than maybe 2-3 times in the five years or so I've been going to my gym. I guess I take it for granted. 90% of my gym just does a few curls and maybe some cable flyes for upper body and if they actually even do lower body at all it's just calf raises and maybe leg extensions with the rare leg press. There's never any wait for squat, bench, or deadlift. Calf raises or cables you might wait all day though.

Not alot of places where I live allow you to powerlift properly so this gym can be busy. 1 bench, 2 squat racks, 1DL platform, and 1 of everything else. For the most part I only have issues every once in a while and lots of those times you can work in. An hour and a half each way south has a great big PL gym but cant afford the time or the fuel to go there

 

[Perrin Aybara]

40mg a day you might be able to do with an insulin syringe to make that ED pinning a little easier.

 

[Silentlemon1011]

Not alot of places where I live allow you to powerlift properly so this gym can be busy. 1 bench, 2 squat racks, 1DL platform, and 1 of everything else. For the most part I only have issues every once in a while and lots of those times you can work in. An hour and a half each way south has a great big PL gym but cant afford the time or the fuel to go there

I'm in the same boat.
I'm in the GTA qnd all the good PL gyms are in Toronto, too far of a drive.... especially considering my gym is literally on the way back from my office

 

[Btcowboy]

Week 2 Sheiko done

Bench
135x6
160x5
185x4
200x3
215x2x2
225x2x2
200x3
175x5
145x10

Pulldown
160x8
180x8
200x8
220x6

Superset vbar pushdown and overhead rope extensions
60x10, 50x10
70x10, 70x10
90x4, 80x8

 

[Silentlemon1011]

Week 2 Sheiko done

Bench
135x6
160x5
185x4
200x3
215x2x2
225x2x2
200x3
175x5
145x10

Pulldown
160x8
180x8
200x8
220x6

Superset vbar pushdown and overhead rope extensions
60x10, 50x10
70x10, 70x10
90x4, 80x8

Solid Bench volume

 

[Btcowboy]

Weigh in this am 215.8 so down a lb from last week... I have not gotten under 215 in a long time so something amiss.

I am going to follow advice and eat more calories in the coming weeks. Switched from ground turkey to steak, gonna add a few yams in there and keep PB and other snacks in check and see.

 

[Worf]

Weigh in this am 215.8 so down a lb from last week... I have not gotten under 215 in a long time so something amiss.

I am going to follow advice and eat more calories in the coming weeks. Switched from ground turkey to steak, gonna add a few yams in there and keep PB and other snacks in check and see.

You tried carb cycling? Something to fuck with your metabolism a bit. Or even a reefeed for a big lift day then back down to a deficit can help push through a diet sticking point.

 

[Btcowboy]

You tried carb cycling? Something to fuck with your metabolism a bit. Or even a reefeed for a big lift day then back down to a deficit can help push through a diet sticking point.

I have had a couple refeeds, and cycling carbs on lifting days...Stupid low cals should be melting off.

Idea of last weeks typical day
3 cups ground turkey about 5oz each
5oz another protein
1.5 cups of salad with dressing
2 tbs PB
1 scoop protein powder with cup of skim milk
1 scoop carbion

Not many calories there