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Rob's log part 2 (gonna take a crack at PLing)
- Thread starter ROB581211
- Start date
Very nice !!!! [emoji106]
Honestly ummmm... Im a little jealous[emoji6]
I have to be honest. Just pulling bits and pieces of the sheiko program the last 3 or so weeks did me good. That was the most comfortable I've ever squated that weight. I can't weight to see what 3-4 months of the full program will do!! I think it's too soon to be anything else lol
Yeah, well whatever your doing is working, that weight looked pretty easy for you. Looking forward to seeing where your gonna end up at the end of your sheiko run, should be pretty impressive.
Chest
Flat BB
225 x 10
315 x 5
365 x 1
315 x 5
275 x 10
225 x 18
225 x 15
Incline BB
185 x 12
185 x 12
185 x 12
185 x 12
Incline DB fly/Push
I did 1 Fly then 1 press and that was one rep
40s x 16
45s x 12
50s x 10
40s x 12
Weight dip machine
180 x 15
180 x 15
180 x 15
180 x 15
Flat BB
225 x 10
315 x 5
365 x 1
315 x 5
275 x 10
225 x 18
225 x 15
Incline BB
185 x 12
185 x 12
185 x 12
185 x 12
Incline DB fly/Push
I did 1 Fly then 1 press and that was one rep
40s x 16
45s x 12
50s x 10
40s x 12
Weight dip machine
180 x 15
180 x 15
180 x 15
180 x 15
He!l yeah brother!!!!!!!
Arm day
Plate loaded preacher curls
90 x 20
135 x 12
135 x 11
135 x 11
135 x 10
Skull crushers
105 x 25
135 x 18
135 x 19
135 x 18
155 x 11
DB preacher / standing DB hammer
50s x 12 / 35s x 12
50s x 12 / 35s x 12
50s x 12 / 35s x 12
50s x 12 / 35s x 10
Overhead tri extension/ stand curl
80 x 15 / 70 x 12
80 x 15 / 70 x 12
80 x 15 / 70 x 12
Tri push down / overhand curl
95 x 12 / 70 x 10
95 x 12 / 70 x 10
95 x 12 / 70 x 10
Ok a little update. Weight is up to 207 tonight. Strength is raising fairly fast. Pumps are skin stretching. I was doing skulls tonight and was talking to a friend in between sets. I asked him if he would take the bar when I was done so I didn't have to leave any in the tank. He said sure how many you planning on I said 10-12 and next thing I know I at 17 then 18. Needless to say I'm a happy guy right now. Things are shaping up nicely
Plate loaded preacher curls
90 x 20
135 x 12
135 x 11
135 x 11
135 x 10
Skull crushers
105 x 25
135 x 18
135 x 19
135 x 18
155 x 11
DB preacher / standing DB hammer
50s x 12 / 35s x 12
50s x 12 / 35s x 12
50s x 12 / 35s x 12
50s x 12 / 35s x 10
Overhead tri extension/ stand curl
80 x 15 / 70 x 12
80 x 15 / 70 x 12
80 x 15 / 70 x 12
Tri push down / overhand curl
95 x 12 / 70 x 10
95 x 12 / 70 x 10
95 x 12 / 70 x 10
Ok a little update. Weight is up to 207 tonight. Strength is raising fairly fast. Pumps are skin stretching. I was doing skulls tonight and was talking to a friend in between sets. I asked him if he would take the bar when I was done so I didn't have to leave any in the tank. He said sure how many you planning on I said 10-12 and next thing I know I at 17 then 18. Needless to say I'm a happy guy right now. Things are shaping up nicely
Wow!!! Looks like your strength is getting ready to hit the next level. And your packing on the mass. Good for you Rob way to bust your ass for them gains.
When do you start full blown pain?
On Monday brother.
Awesome. Subbed. I fucked my neck up starting #30. Out for a month... doing a 5/3/1 hybrid I built and I am more useful outside the gym instead of only when I'm in it.
Subbed. Like a motherfucker. All benches paused! I am siked for you. What are cals/macros for the run? You doing ancillary shit off days? Haven't had time to go through log yet. Working 70's and trying to be a family man and shit.
Subbed. Like a motherfucker. All benches paused! I am siked for you. What are cals/macros for the run? You doing ancillary shit off days? Haven't had time to go through log yet. Working 70's and trying to be a family man and shit.
Glad to have you along. You provide a motivation like nobody else lol. That sucks about the neck but it's part of it. If it were easy everyone would do it. Glad you found a workaround for time being.
I'm not gonna try to pack on a shit ton of weight because if I do compete I think I would do better at the 200 weight class. That being said I'm gonna start off with 4500 cals on sheiko days and 3500-4000 on non sheiko days. If I need more I'll eat more.
As of right now the plan is to do some mild cardio/core and some ancillary stuff I between sheiko days. Nothing heavy just the little things like side raises rear delt work maybe some moderate back stuff on Saturdays that way I have a full day off before Monday. Maybe throw some light bis in. If starts wearing on me too much I'll cut it out.
I installed tapatalk again just because of this log. I am fucking pumped. Real talk.
I'm excited man. I will admit the last few weeks doing bits and pieces of sheiko bench with pauses was a real eye opener. I kinda had some fun this past week to make sure my maxes were reasonable and I could tell a difference already. Plus I think my physique actually is changing for the better as well.
The deadlifting days are pure fucking torture. Brutal. Rack pulls were never my thing...
I don't mind pulling. I think the squats are what's gonna be my killer. With my back history squats seem to cause the most discomfort. Luckily reps are relatively low for each set so I can take breaks to let the inflammation go down. I normally don't have to many issues until I get over the 10 rep range for multiple sets back to back. But I have never done rack pulls before so we shall see how they go.
Lucky for you no 10 rep sets. You have bands and hip mobility stretches to ease your back pumps?
No I've never tried any of that. Let me know what I need to get and what to do and I'll give it a shot.
Hey will that voodoo stuff work on bad knees?
It might. Wont hurt. Squatting on your heels is better than anything [emoji106]
Let me dig up a you tube hip mobility video.
What kind of bands do you use?
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