Perrin Aybara
Master
Mental toughness gains for sure.
So tell me how you felt on those sets of 6 with 295 today? Not in your muscles, but in your heart? LOL.
MESO-Rx
Anabolic Steroids
Lightspan's blast and cruise
- Thread starter lightspan
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Mental toughness gains for sure.
So tell me how you felt on those sets of 6 with 295 today? Not in your muscles, but in your heart? LOL.
I know it cried a few times.
lightspan
New Member
It's that time...sheiko 29 day 2. I am armed and ready.
ALOT of Pantera (and Poptarts) fans here , me included . Makes for solid workouts .
Definitely subbed on the Sheiko workouts . Im trying different PL programs right now , trying to get it right . Looking good LS !
Definitely subbed on the Sheiko workouts . Im trying different PL programs right now , trying to get it right . Looking good LS !
How'd it go today
lightspan
New Member
Hehehehehe. Sheiko 29, wk 1 day 2. Lots of deads.
Incline presses were a bitch, 115/125/135x2
Used the assist on dips, no hazing please, yesterday annihilated my chest and tris. 30 lbs assist.
Lunges were with 30 lb dbs
Ab machine with 90 lbs for the closer.
2 hours to finish. Literally passed out on the couch for an hour afterward.
I'll be taking a rest day tomorrow, then return to bodybuilding and my 4 day split.
It's crazy how deceptive it looks. You read it and your like oh I got this and next thing you know your passed out on the couch. That's why I had to switch from Monday Wednesday Friday to tues thur sat. Having that extra time on Saturday made a huge difference. Working a 10+ hr day then hitting that workout 3x a week was a mental fuck.
lightspan
New Member
Been lifting all week, this morning sheiko 29 week 1 day 3, then an update for the entire week. Stay tuned...
lightspan
New Member
Lost my mind. I'm back doing block 29 week 2 day 3. Deadlift/bench/deadlift.
lightspan
New Member
Better late than never. Been busy as fuck, so logging took a backseat this week. Nevertheless weight got moved, and il progressing nicely.
Mon - pushes
Flat bench 45/95/135 x10; 165x 8, x6
DB tri ext standing 55/65/65x10
Standing cable crunch 52.5/77.5/82.5 x 10
Ez curl tri ext flat bench 60x10x3
DB press incline neutral grip 55x10x3
DB fly 20x10x3
Weighted sit-up decline oblique 5/side 45x10x3
Cable rope pushdown 40x10x3
Mon - pushes
Flat bench 45/95/135 x10; 165x 8, x6
DB tri ext standing 55/65/65x10
Standing cable crunch 52.5/77.5/82.5 x 10
Ez curl tri ext flat bench 60x10x3
DB press incline neutral grip 55x10x3
DB fly 20x10x3
Weighted sit-up decline oblique 5/side 45x10x3
Cable rope pushdown 40x10x3
lightspan
New Member
Tues - pulls
I had unreal energy this day. I pushed my weights up considerably, no more taking it easy. Also started 2 iu a day of pharmatropin somewhere in here.
Lat pd wide grip 100/140x10; 160x10x3
DB row 65x10x4
Weighted sit-up 45x10x3
BB sit-up decline 30x10x3
Ez curl biceps 55x10x3
Pull-ups 3/4/3/4
BB row overhand 135x3x10.
Seated cable row 140x10x2; 160x10x2
Side bends 45 plates 3x10
Face pull FSt-7 50x10x7
Cable bicep curl FSt-7 7x10x70
I had unreal energy this day. I pushed my weights up considerably, no more taking it easy. Also started 2 iu a day of pharmatropin somewhere in here.
Lat pd wide grip 100/140x10; 160x10x3
DB row 65x10x4
Weighted sit-up 45x10x3
BB sit-up decline 30x10x3
Ez curl biceps 55x10x3
Pull-ups 3/4/3/4
BB row overhand 135x3x10.
Seated cable row 140x10x2; 160x10x2
Side bends 45 plates 3x10
Face pull FSt-7 50x10x7
Cable bicep curl FSt-7 7x10x70
lightspan
New Member
Wednesday was a rest day, followed by a rather lackluster...
Thursday - leg day
Sldl 95/135x10; 185x10x3
Front squat 45/95/135x8; 155x6
Leg press 180/270/360x10
Abductor 190/210/230x10
Adductor 190/210/230x10
Weighted sit-up decline oblique 5/sidex3
BB crunch flat bench 40x10x3
Smith lunge back alternating 50x8x3
Hip twist machine 70x10/sidex3
Standing calf raise 195/215/235x10
Seated calf raise 90x10x7 fst-7
I was out of gas when I started this, I wound up doing a lot of accessory work.
Thursday - leg day
Sldl 95/135x10; 185x10x3
Front squat 45/95/135x8; 155x6
Leg press 180/270/360x10
Abductor 190/210/230x10
Adductor 190/210/230x10
Weighted sit-up decline oblique 5/sidex3
BB crunch flat bench 40x10x3
Smith lunge back alternating 50x8x3
Hip twist machine 70x10/sidex3
Standing calf raise 195/215/235x10
Seated calf raise 90x10x7 fst-7
I was out of gas when I started this, I wound up doing a lot of accessory work.
lightspan
New Member
Friday - shoulders
I killed it with this one. Took a few of the exercises out of the rear delts thread.
Smith shoulder press behind neck
95x10; 135x10; 125x7; 115x7
DB Lat raise 20x10, 30x10x2
Plank 60secx3
Bb shoulder press 3x10x95
Leg raises 3x10
Front raise 45plate 3x10
DB shrug flat bench OH 50/55/60x10
Reat delt fly on pec deck 50/70/90/100x10
DB shoulder press neutral 7x10x35 fst-7
Shrugs 90x10x7 fst-7
Reverse cable fly 12.5x10x7
I killed it with this one. Took a few of the exercises out of the rear delts thread.
Smith shoulder press behind neck
95x10; 135x10; 125x7; 115x7
DB Lat raise 20x10, 30x10x2
Plank 60secx3
Bb shoulder press 3x10x95
Leg raises 3x10
Front raise 45plate 3x10
DB shrug flat bench OH 50/55/60x10
Reat delt fly on pec deck 50/70/90/100x10
DB shoulder press neutral 7x10x35 fst-7
Shrugs 90x10x7 fst-7
Reverse cable fly 12.5x10x7
lightspan
New Member
And then I lost my marbles and did two sheiko workouts, with lunch in between. Also threw back 20 mg tbol before the first one, 10 mg before the second one. First time I've used tbol just as a PWO, and the results were two sheiko sets. 
. Apparently it was effective.
Flyes were 30lb. And...
Skipped the accessory work, by this point I was pretty crushed.
Today was well needed rest, I was destroyed. Hit 5k cals and heavy on the carbs, I needed them. Tomorrow is chest day, will be hammering that shit out.
. Apparently it was effective. Flyes were 30lb. And...
Skipped the accessory work, by this point I was pretty crushed.
Today was well needed rest, I was destroyed. Hit 5k cals and heavy on the carbs, I needed them. Tomorrow is chest day, will be hammering that shit out.
lightspan
New Member
And a progress pic...
lightspan
New Member
And to kick off the week, international chest day. I expected a death match to get a bench but as it turned out there was a free one so nobody had to get shanked in the neck.
The lifts:
Bench press - 45x20, 95x5, 135x6, 185x 5, 225x3,245x1, 225x3, 185x5, 135x12
Cable tri xtension standing - 40x10, 50x1x2
OH cable reach - 60x10x3
incline bench press - 115x10, 135x8x2
cable tri kickback - 20x10x3
Straight leg raise - 10x3
Push-up 3x10
Cable xover high - 20/25/30x10
fst-7
rope tri pd - 50x10x7
wide grip bench - 95x10x7
The combo of an extra chest day and sheiko have finally broken the plateau I've been stuck at for years. Tickled shitless over that.
Pushes today. Ifnimmmmmmmmm
The lifts:
Bench press - 45x20, 95x5, 135x6, 185x 5, 225x3,245x1, 225x3, 185x5, 135x12
Cable tri xtension standing - 40x10, 50x1x2
OH cable reach - 60x10x3
incline bench press - 115x10, 135x8x2
cable tri kickback - 20x10x3
Straight leg raise - 10x3
Push-up 3x10
Cable xover high - 20/25/30x10
fst-7
rope tri pd - 50x10x7
wide grip bench - 95x10x7
The combo of an extra chest day and sheiko have finally broken the plateau I've been stuck at for years. Tickled shitless over that.
Pushes today. Ifnimmmmmmmmm
You might want to cutback on your bench warm-ups LS. The more sets/reps spent warming-up the less power you will have for heavyweights . I use to make the same mistake , spending too long warming-up . My suggestion ? No more warm-up weights under 100lbs . Ever . Warm-up with 100/125lbs for a few sets then go straight to the 200"s . Thats how I increased my bench . Just a suggestion ...
Sounds like a planYou might want to cutback on your bench warm-ups LS. The more sets/reps spent warming-up the less power you will have for heavyweights . I use to make the same mistake , spending too long warming-up . My suggestion ? No more warm-up weights under 100lbs . Ever . Warm-up with 100/125lbs for a few sets then go straight to the 200"s . Thats how I increased my bench . Just a suggestion ...
Its also a mental thing . Last year I said I was going to increase my front press . I wanted a 200lb front press . First thing I did was no more warm-ups with 70,80 lbs . Warm-ups with 100lbs only . Then on to 125/150/175
Same with BB curls this year . Im trying to never use less than 100 on these too . Now 100lbs seems lighter in both lifts . On the flat bench I still use 135/185 to warm-up but after that its only 200lbs and up . Trying to make 200lbs lighter . And its working .
I want to do the same thing with squats . After a few warm-up sets then 300 is the mininum ....
Same with BB curls this year . Im trying to never use less than 100 on these too . Now 100lbs seems lighter in both lifts . On the flat bench I still use 135/185 to warm-up but after that its only 200lbs and up . Trying to make 200lbs lighter . And its working .
I want to do the same thing with squats . After a few warm-up sets then 300 is the mininum ....
lightspan
New Member
Ok ladies, after an unscheduled rest day yesterday, back to it. Today the goal was to crush back.
Wide grip lat pd - 100x8, 160x10, 180x10, 180x8
Ez curl bicep curl (wide grip) 75x10x3
Decline sit-ups 45x10x3
Cable row (stirrup bar) 180x10, 200x10x2
Pull-ups 4/3/3/3
DB rows 75x10x3
BB row overhand 135x10x3
Tbar row standing 90/115/125x10
Tbar row (chest support) 45x10x3
Seated HS rows 45/sidex10, 90/sidex10x2
Cable bicep curl FST-7 52.5x10x2, 47.5x10x5
Face pulls FST-7 50x10x7
Felt good, took 20 mg of tbol PWO, and killed my back. Weight is right at 220 dry in the morning, really focusing on calories right now. Running gh at 5 iu eod, the eod protocol really seems to help with the sides. I get terrible elbow pain and numbness for it, hoping to get a couple months in before I can't stand it anymore.
Slammed for time for the next couple weeks, but still making my workouts and keeping the log up.
Dropped the AI down to 12.5 mg on pin days, may have to go back to eod.
All in all, feeling good, strong, and determined. I'm staying lean as hell. Thinking 230 and less than 10% is entirely possible, and I'm determined to get there.
Wide grip lat pd - 100x8, 160x10, 180x10, 180x8
Ez curl bicep curl (wide grip) 75x10x3
Decline sit-ups 45x10x3
Cable row (stirrup bar) 180x10, 200x10x2
Pull-ups 4/3/3/3
DB rows 75x10x3
BB row overhand 135x10x3
Tbar row standing 90/115/125x10
Tbar row (chest support) 45x10x3
Seated HS rows 45/sidex10, 90/sidex10x2
Cable bicep curl FST-7 52.5x10x2, 47.5x10x5
Face pulls FST-7 50x10x7
Felt good, took 20 mg of tbol PWO, and killed my back. Weight is right at 220 dry in the morning, really focusing on calories right now. Running gh at 5 iu eod, the eod protocol really seems to help with the sides. I get terrible elbow pain and numbness for it, hoping to get a couple months in before I can't stand it anymore.
Slammed for time for the next couple weeks, but still making my workouts and keeping the log up.
Dropped the AI down to 12.5 mg on pin days, may have to go back to eod.
All in all, feeling good, strong, and determined. I'm staying lean as hell. Thinking 230 and less than 10% is entirely possible, and I'm determined to get there.
