Rob's log part 2 (gonna take a crack at PLing)

[ROB581211]

Gotta start upping my food game. I really wanna pack some good weight this winter. Currently at 203 and wanna hit 220 by the end of February. Should be doable while keeping BF relatively low (12-13%). Here is a good start for food.

 

[ROB581211]

Back
Bent over rows
135 x 18
185 x 14
205 x 12
225 x 10
135 x 15

Wide grip pull down
140 x 10
120 x 13
100 x 15

Parallel close grip
120 x 12
120 x 12
120 x 12

Dead lifts did not pull any sheiko workouts tonight. Just kinda put some weight on and went to town
225 x 8
315 x 6
405 x 5
455 x 3
495 x 1
545 x 1
Took a 3-5 min break
405 x 12 big time PR

Machine pull down
130 x 15
150 x 13
170 x 10

Machine row with chest support
130 x 20
160 x 16
200 x 12

 

[Docd187123]

Back
Bent over rows
135 x 18
185 x 14
205 x 12
225 x 10
135 x 15

Wide grip pull down
140 x 10
120 x 13
100 x 15

Parallel close grip
120 x 12
120 x 12
120 x 12

Dead lifts did not pull any sheiko workouts tonight. Just kinda put some weight on and went to town
225 x 8
315 x 6
405 x 5
455 x 3
495 x 1
545 x 1
Took a 3-5 min break
405 x 12 big time PR

Machine pull down
130 x 15
150 x 13
170 x 10

Machine row with chest support
130 x 20
160 x 16
200 x 12

That's a ton of volume man. Nice job!!

Are you emphasizing rows for any particular reason? I ask bc I would switch it up so your deadlifts are the first lift of the day and then follow up with rows and pull downs. Nice job regardless.

 

[ROB581211]

That's a ton of volume man. Nice job!!

Are you emphasizing rows for any particular reason? I ask bc I would switch it up so your deadlifts are the first lift of the day and then follow up with rows and pull downs. Nice job regardless.

Honestly I've done DL first in the past and I'm not much stronger if any and it wipes me out. I know I'm going to have to change that for sheiko but I'm still fairly new to bent over BB row and I'm really liking what's it's doing to my back. Other than trying to get my form good on the rows there is no reason. Just trying to savor this last bit of normal lol.

 

[jaymaximus]

Honestly I've done DL first in the past and I'm not much stronger if any and it wipes me out. I know I'm going to have to change that for sheiko but I'm still fairly new to bent over BB row and I'm really liking what's it's doing to my back. Other than trying to get my form good on the rows there is no reason. Just trying to savor this last bit of normal lol.

Ive always said that too. When I start my workout with DL im tired when I do anything else.

 

[ROB581211]

Ive always said that too. When I start my workout with DL im tired when I do anything else.

I think it has to do with CNS. I need to fix that though or those double DLing days are going to beat the shit out of me

 

[Docd187123]

Gotcha. Just curious is all. If you feel like you can put 100% to them after rows and suff then by all means. Your "Wednesday" Sheiko workout will have deads and bench alternate between first and second. The double bench and double deadlift days are fun.....NOT

 

[ROB581211]

Leg day
Back squat
135 x 10
225 x 8
275 x 6
315 x 5
365 x 3
405 x 3
405 x 3
405 x 3

Straight leg DL with DB
80s x 12
90s x 10
100s x 10
110s x 8
120s x 6

Leg extensions
170 x 12
190 x 10
210 x 10
230 x 9

Leg curls
110 x 12
130 x 10
130 x 10
150 x 6

Front squat
135 x 10
135 x 10
135 x 10

 

[Mr.B66]

Hope you and your family have a happy thanksgiving Rob!!!

 

[ROB581211]

Hope you and your family have a happy thanksgiving Rob!!!

Thanks B66. Same goes for you and your family.

 

[ROB581211]

Chest

Flat BB (all 2 second pauses)
185 x 5
225 x 5
255 x 4
255 x 4
275 x 3
275 x 3
295 x 2
295 x 2
315 x 1
315 x 1
295 x 2
295 x 2
275 x 3
275 x 3
255 x 4
235 x 6
225 x 8
205 x 10
185 x 12

Hammer strength incline
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12

Incline DB fly
40 x 12
45 x 12
50 x 10
55 x 8
60 x 6
40 x 10

Plate loaded dip machine
180 x 15
180 x 15
180 x 15
180 x 15

Hope everyone has a good thanksgiving. Be safe on your travels.

 

[MindlessWork]

Ive always said that too. When I start my workout with DL im tired when I do anything else.

Yes DL takes a LOT out of you if you start your session with them

 

[MindlessWork]

Doing deads at the end after all accessory lifts makes for a great finisher.

 

[pumpingiron22]

thats some major work out brother good job!

 

[Melly Mel from hell]

Your bench volume is insane. I'm looking forward to watching your numbers go up.

 

[ROB581211]

Arms
Preacher curl plate loaded/DB hammer curl
100 x 12 / 30s x 12
100 x 12 / 30s x 12
100 x 12 / 30s x 12
100 x 12 / 30s x 12

Skulls
85 x 20
105 x 18
115 x 16
135 x 10

DB preacher curl
40s x 15
45s x 12
50s x 10
50s x 10

Dips
BW x 20
BW x 20
BW x 20
BW x 20

Overhead tri extension / ez curl bar curl
65 x 20 / 50 x 15
75 x 20 / 50 x 15
75 x 20 / 50 x 15

Rope extensions / overhand curls
45 x 12 / 50 x 10
45 x 12 / 50 x 10
45 x 12 / 50 x 10

 

[ROB581211]

Your bench volume is insane. I'm looking forward to watching your numbers go up.

Yea that's that sheiko program well at least parts of it. Lots and lots of volume for bench squat DL. I got about a week then I start the actual program

 

[D-Ballin]

That's a nice looking arm day. I'm feeling the burn just thinking about those last two supersets.

 

[ROB581211]

That's a nice looking arm day. I'm feeling the burn just thinking about those last two supersets.

I was kinda rushed on time so I threw those in to speed it up a bit. By the last set of the overhead extensions and standing curls I could feel my skin stretching.

 

[ROB581211]

Shoulders

Smith military press
135 x 20
185 x 16
225 x 12
275 x 7
225 x 10

Side raises
40s x 15
50s x 11
50s x 10
45s x 12

Upright rows
115 x 15
135 x 12
135 x 12
135 x 12

Rear delt reverse fly/ face pulls
4 sets of 12 each

Shrugs
125s x 12
125s x 12
Drop set 10 reps each
100/90/80/70/60

Nothing crazy today. Just a nice little shoulder day