brutus79 and jballz get swole

Deadlift

1 x 5 @ 50% 275.0
2 x 5 @ 60% 330.0
2 x 4 @ 70% 385.0
4 x 3 @ 75% 412.5

Incline Benchpress

6 x 4 @ 225

Dips

5 x 5 @ bw

Deadlift from boxes

1 x 5 @ 50% 275.0
2 x 5 @ 60% 330.0
2 x 4 @ 70% 385.0
4 x 3 @ 80% 440.0

Man- it doesn't look like much, but this fucking killed me. There was supposed to be some ab work and squat scissors (whatever the fuck that is) but my last set of rack pulls at 440 half of a huge callus tore off... bleeding hand, bleeding shins - im out.

I have been forcing this. Life has me beaten down and I am making myself work out, but it is ugly when I am in there. My diet has been off (but clean at least thanks to meal preps) but I feel like the shrinking man. I dropped the npp a couple weeks ago and dropped growth a month or two ago. Just eq (1000wk) and test (200wk). I'm going to stay on this sheiko program for the next 16 weeks simply because I am amazed at how hard it is. Wish me luck.

Sorry the log sucks so bad guys. I am just going through the motions. Eat, work, eat, train, eat, meeting, eat, daughter, eat, gfriend, eat, bed. Repeat.

I thought my program wasnt going to be hard at first with all the volume work at lower %. But the volume will get you eventually, even not pushing crazy heavy weight.
 
Benchpress

1 x 7 @ 50% 202.5
1 x 6 @ 55% 222.5
1 x 5 @ 60% 242.5
1 x 4 @ 65% 262.5
2 x 3 @ 70% 282.5
2 x 2 @ 75% 305.0
2 x 3 @ 70% 282.5
1 x 4 @ 65% 262.5
1 x 6 @ 60% 242.5
1 x 8 @ 55% 222.5
1 x 10 @ 50% 202.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 225.0
2 x 4 @ 60% 270.0
2 x 3 @ 70% 315.0
3 x 3 @ 75% 337.5


Man oh man am I still sore from sunday. Kicked this one with j ballz. Very painful. Feels good when you are done but not a moment before.
 
Benchpress

1 x 7 @ 50% 202.5
1 x 6 @ 55% 222.5
1 x 5 @ 60% 242.5
1 x 4 @ 65% 262.5
2 x 3 @ 70% 282.5
2 x 2 @ 75% 305.0
2 x 3 @ 70% 282.5
1 x 4 @ 65% 262.5
1 x 6 @ 60% 242.5
1 x 8 @ 55% 222.5
1 x 10 @ 50% 202.5

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 50% 225.0
2 x 4 @ 60% 270.0
2 x 3 @ 70% 315.0
3 x 3 @ 75% 337.5


Man oh man am I still sore from sunday. Kicked this one with j ballz. Very painful. Feels good when you are done but not a moment before.

Brutus, curious on something, how would you compare your aesthetic results now compared to the way you used to train? I've noticed a lot of the PL's I know who eat well actually have pretty impressive physiques.
 
Brutus, curious on something, how would you compare your aesthetic results now compared to the way you used to train? I've noticed a lot of the PL's I know who eat well actually have pretty impressive physiques.
Don't know yet... this is just day 3 and it is only three days a week for the first sixteen weeks. These three days took me 8 days- and I have pain in muscles I didn't even know existed. I will post pics in a month or two and you can be the judge- all I know is these are the most brutal workouts I have ever done- mostly because I am still so sore from the previous one. I am eating a very clean 6k calories and I am leaning out for sure- we shall see. I love it though- breath of fresh air in the gym.
 
Don't know yet... this is just day 3 and it is only three days a week for the first sixteen weeks. These three days took me 8 days- and I have pain in muscles I didn't even know existed. I will post pics in a month or two and you can be the judge- all I know is these are the most brutal workouts I have ever done- mostly because I am still so sore from the previous one. I am eating a very clean 6k calories and I am leaning out for sure- we shall see. I love it though- breath of fresh air in the gym.
I love it, I'm very happy for you. I know what that feels like to just 'get it' when you switch up the workouts. Lately I've had such a boner for deads and rack pulls. It's funny, I normally resent big movements. However, my traps and abs have been insanely sore from doing them (plus other random areas) and I have been seeing aesthetic results in a different way.

Nice to hear everything is going well in the gym, hopefully everything in your life will follow suit!
 
Don't know yet... this is just day 3 and it is only three days a week for the first sixteen weeks. These three days took me 8 days- and I have pain in muscles I didn't even know existed. I will post pics in a month or two and you can be the judge- all I know is these are the most brutal workouts I have ever done- mostly because I am still so sore from the previous one. I am eating a very clean 6k calories and I am leaning out for sure- we shall see. I love it though- breath of fresh air in the gym.

I told you about how tough it is lololol!!! It is brutul and brutally effective at making you bigger and stronger. Wait till you get to weeks 3 and 4......FML lol
 
Brutus, curious on something, how would you compare your aesthetic results now compared to the way you used to train? I've noticed a lot of the PL's I know who eat well actually have pretty impressive physiques.

I'm willing to bet that Brutus will some quality muscle mass in his legs,back and traps with everything else staying about the same as where he is now.
 
Brutus, curious on something, how would you compare your aesthetic results now compared to the way you used to train? I've noticed a lot of the PL's I know who eat well actually have pretty impressive physiques.

I'm willing to bet that Brutus will some quality muscle mass in his legs,back and traps with everything else staying about the same as where he is now.

Im nowhere near @brutus79 level, but a month in I havent had drastic change. Ive put on some quality mass and have less definition in my arms (mostly because I dont do any bi specific exercises), but my back, shoulders, etc are good. Of course the program he is running looks a little more advanced...
 
Such a weird week. So burnt out and feel like a fucking dumbass in the gym. I am going to start the sheiko program in october... looks nice- right up my alley. I don't know what my 1rm max is on squat so I decided to go for it today... and I just did max effort triples in box squats two days ago. I also didn't have my chalk, oly shoes or bands for stretching... soooooo. It didn't work out. Saturday will be max effort squat day now. Today was just painful.
Ssb squat
155 x 5
245 x 5
335 x 5
425 x 1 back rounded out, tipped forward, fought it up. Should have stopped there.
475 x 0 stapled. Fucking STAPLED to the ground.
Deadlift
135 x 10 full reset each lift
225 x 5 "
315 x 1 back said "fuck no dickhead. If you wanted to do deads you should have not tried 475 squat unprepared"
Seated reverse cable fly
7 sets 12
Close grip bb bench
135 x 10
225 x 5
275 x 5
315 x 5 pr. Previous best was 2
315 x 4 Killin it.
Jballz had to leave but I was pretty well done too. Been eating prepped meals and really leaning out... keeping at a steady 270-274 or so morn - night but everyone saying I look bigger when I have been losing weight... sign of a good recomp imo. Hopefully I will be out of this retard in the gym phase... maybe when I stop working 60 hours seven days a week babysitting dozens of douches, but we shall see. I'm fucking tired brothers. Props to e eryone working harder than me all day and still training like beasts! I salute you!

Its killing me just looking at it brother :)
 
Squat
50% 5 x 1set 225
60% 4 1 270
70% 3 2 315
80% 2 5 360
Bench press
50% 5 x 1set 203
60% 4 1 243
70% 3 2 284
80% 3 5 324

Had to leave because my daughter had an accident waiting in line for the bathroom.... but I must say- there were 9 more sets of squats I had no idea how I was gonna do, not to mention 5 sets flys and five sets push ups... Hurting. Knees, back, elbow all feelin it. I'll keep pushing till I break or it gets easier. I'm eating like a champ for what it's worth.
 
Its amazing what we will put ourselves through, all in the pursuit of strength and size. I love this game, pushing my body to its limits.
Your doing great brutus, keep it up brother you have no idea how much this log inspires myself and im betting countless others. [emoji4]
 
Keep this shit rolling brutus...its gone to get tough.You know the drill,when your working at a big goal life is going to really start trying to fuck it up and take you down.Stick to the plan-
 
So I started over... I was approaching this all wrong... rushing through sets, minimal rests between sets = inability to complete and painful, prolonged recovery times. Knee hurts and elbow hurts but voodoo floss is on the way. Finished everything today- first day I got through everything without a missed rep or set (or skipped lol).

% / reps / sets / weight
Bench press
50% 5 1 203
60% 4 2 243
70% 3 2 284
75% 3 5 304
Squat
50% 5 1 213
60% 5 2 255
70% 5 5 298
Bench press
50% 5 1 203
60% 5 1 243
70% 4 4 284
Dumbell flys 40's at 5 sets 10.

Brutal but satisfying.
Going to Disney with my daughter for a couple days- don't miss me too much.
 
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