First Cycle: [Pharmacom Labs] Test E 300 [17Sept2015]

[evarthecaveman]

You'd probably want to be squatting for a month at least beforehand. I say this bc form is very important with Sheiko and mainly bc the volume will leave you crippled at first and introducing squats in a Sheiko format to someone who hasn't done them for a while will not end well lol.

Sheiko is an intermediate/advanced routine. If you're not at this level it'll still work but faster progress could be made with simpler programming.

You can google Sheiko spreadsheet yes. 29 and 37 are prep blocks. 30 is a volume block, 31 is an intensity block, 32 is a peaking block, and there are a few others.

Form is good on squats could use a little more mobility maybe. I have a pl buddy who compete at the national level and man he has got the freakiest muscles I've seen in person. Dense as fuck and just huge. He told me to start off with a 5/3/1 template it's his own routine a spin off of it with some bodybuilding accessories to it do you think that would be a better idea? Sorry op didn't mean to hijack.

 

[Docd187123]

Form is good on squats could use a little more mobility maybe. I have a pl buddy who compete at the national level and man he has got the freakiest muscles I've seen in person. Dense as fuck and just huge. He told me to start off with a 5/3/1 template it's his own routine a spin off of it with some bodybuilding accessories to it do you think that would be a better idea? Sorry op didn't mean to hijack.

Feel free to PM me or make a new thread. Like you said we don't want to hijack the guy's thread.

Short answer: it depends lol and I'd ask you a few questions before trying to answer if it's a good idea or not

 

[Caper Mike]

Haha no worries fellas. Im mew to the forums and this is the first I have heard of this sheiko training. Youve peaked my interest.

 

[Caper Mike]

Upon further research I have decided to just take the arimidex as needed. If I get bloated, or sensitive nips. Can't wait to get off work today and hit those shoulders!

 

[Caper Mike]

Ok it has been a while since I have posted so I have a lot of information to add!
I will start with my diet which I have been meaning to post. Monday to friday my diet is basically the same each week.

6 am - 2/3 cup of oatmeal with mixed fruit and a isowhey protein shake with 50 grams of protein.
7:30am - one banana
9:30am - 2/3 cup of greek yogurt or 2/3 cup of 1% cottage cheese, 1/2 cup of unsalted almonds, one carrot and one celery stick.
12pm - 1 cup of cooked rice or whole wheat pasta with chicken or beef. Also about a cup of whichever greens I have. Usually salad.
Between 3-4pm - 20 gram protein bar plus about 40 gram whey protein shake.
Then my workout.
Around 7:30pm - final meal which is basically the same as my lunches.

Weekends - I usually spoil myself on the weekend.
First meal - Half a pound of turkey bacon with a generous portion of egg whites and a bagel with cream cheese. Also whatever fruit I want to eat.
Protein shakes before and after workouts.
Basically I just make sure I consume an adequate amount of protein, and eat every few hours. My weekend meals do however usually resemble my weekday lunches. I stay away from fast food and that type of shit.

My weight is now between 182-184 lbs in the morning!

 

[jJjburton]

did your vial have scratch off on it?

 

[Caper Mike]

did your vial have scratch off on it?

I'm not quite sure what you are asking?

 

[Caper Mike]

Heres an update on my lifts after 5 1/2 weeks

Flat Bench- 230 x 4 reps
Squat- 335 x 5
Deadlift- 325 x 3 (havent done deads in a couple weeks due to a nagging lower back pain)
Shoulder Press(dumbells) - 85s x 5

Weight 187.4 lbs