Sheiko strikes again

[ickyrica]

Sounds like training is starting to go very well for you!! Are you using hook grip once double overhand starts to fail?

It's going refreshingly well for week one : )

I'm not used to hook but I need to be now, lol. Will be using it moving forward

 

[Nutz4butts]

It's going refreshingly well for week one : )

I'm not used to hook but I need to be now, lol. Will be using it moving forward

For me hook grip is tolerable on a deadlift bar. On a stiff bar though holy shit that hurts like hell since the bar is slightly thicker.

 

[ickyrica]

Sore as a mother fucker today! Love it! It's my wheels, they have that ache that I love soooo much!!! I could fucking cry right now.

 

[ickyrica]

my best buddy in the world

And look at this A/V closet I'm working out of today. This has to be a set up!!! No stealing needles people!!

 

[ickyrica]

Deadlift
135*10
225*10
315*10
385*10

DB ohp
25*10
35*10
45*10
55*8
65*5

S.S. bent over rear delt raise & DB pullover
20*10 & 50*10
25*10 & 60*10
30*10 & 70*10
35*10 & 80*10

S.S. lateral and front raises
20*10 & 20*10
25*10 & 25*10
30*10 & 30*10
35*10 & 35*10

S.S. cable incline & decline fly
40*20 & 25*20
55*16 & 30*16
70*3 dropped to 40*12 &
55*3 dropped to 15*20


Nothing heroic but it's turning into a well rounded first week back. It's absolutely 100% official. Mr. Ickyrica is back with a passion!!! Safe to say the that is gone!!

 

[ickyrica]

Safe to say the rust is gone!!

damn auto correct

 

[ickyrica]

Face pulls
40*20
45*15
50*15

Incline bench
Bar*10
135*10
185*5
185*5
185*5
185*5
185*5
135*20

Db flat bench
40*12
50*12
60*12
70*10

S.S. single arm Tricep Extension w hamstring curl
25*10 & 60*10(5 sec pause @ flexion on hams)
35*10 & 80*10(5 sec pause @ flexion on hams)

S.S. French Press w ez bar curls
75*12 & 75*12
95*12 & 95*12
115*12 & 0*0

Seated flys/peck deck thing
100*10
110*10
120*10
130*10

S.S. 2 hand tricep extension w preacher curl
50*20 & 20*10
60*15 & 25*10

Close grip bench
135*5
135*5
135*5

Kind of crazy in the gym. It was full of crossfit dudes. My gym has 2 buildings and they are always in the other one. Think the instructor didn't show or something.

 

[ickyrica]

High Bar Squat
Bw*20
Bar*12
135*10
185*10
225*10
275*10
225*10
185*10
135*10

Seated leg curl
70*20
90*20
110*15

Seated db press
50*10
60*10
70*10
80*6

Shoulder mobility stuff
Hip mobility stuff
Eye raping yoga pants stuff
Foam roller stuff

 

[ickyrica]

Face pulls
25*25
40*25
50*25

Flat bench
Bar*20
95*20
135*15
185*15
225*10
135*25 (amrap)

Front squat
Bar*15
95*15
135*12
185*10
225*10

Flat bench w sling shot
225*3 no s.s.
275*3
295*3
315*3
225*10 (amrap) no s.s.
135*23 (amrap) no s.s.

Easy and basic. No food at all today so I'm a little zapped of energy but feeling great regardless

 

[ickyrica]

(Last) Sunday funday. Had a lot of running around to do before the game, had no time to log the workout until now, when I remembered lol

Tbar row (landmine) close grip
Bar*15
45*15
90*15
135*15
180*15
205*10
225*5
225*5
225*5

Seated close grip pulldown
100*20
130*20
160*10

Barbell row
Bar*20
95*20
135*15
175*12

Spoto Press
135*15
185*12
225*12
245*5
245*5
245*5
135*amrap (25)

Concentration curls
20*10
25*10
30*10

Single arm DB tricep extension
25*10
30*10
35*10

Kickbacks for gayness
15*10

Today's workout was short and sweet. Slept like shit last night, ate McDonald's today. Could be better at this...

Front Squat
Bar*?
135*10
185*10
225*10 rpe 8
185*3 (5 sec pause)
185*3 (5 sec pause)
185*3 (5 sec pause)

Box squat
135*10
185*10
225*10

BB ohp
95*6
145*6
165*6 rpe9

Db shrugs
75*15
80*15
85*15
90*15

 

[Docd187123]

Icky’s back......!!!!

 

[ickyrica]

Icky’s back......!!!!

Yeah buddy! Light weight!! Creeping on a come back here... size is the prize swole is the goal!!

 

[ickyrica]

Wrong thread, I know...

Have to eat big to get big. Surplus city

 

[ickyrica]

Face pulls
25*25
40*25
55*25

Flat bench
Bar*25
135*20
185*15
225*10
255*3
255*3
255*3
255*3
255*3
135*amrap (23)

Seated peck deck
100*20
120*15
140*12

Db pullover
75*10
100*8
110*2
75*10

Tricep pushdowns
70*20
100*20
130*12

Time was a little tight today, would like to have done a bit more.

Went for a 135 flat bench amrap to finish. Got 8. Atta boy : )

 

[Seven]

What's your training program look like? Just whatever right now?

 

[ickyrica]

What's your training program look like? Just whatever right now?

Basically just that, whatever
I'm going to finish up the football season with this same type of workout routine. After that, Diet will be back to full meal prep and i will have something to log that makes a lot more sense than what I'm doing now. Problem is I don't know what that is yet. Nutrition is easy, finding a game plan for the gym is the hard part for me. In the mean time i pinball around repping stuff out!

 

[theprodgicalson]

Eye raping yoga pants stuff

My dude! lol

Basically just that, whatever
I'm going to finish up the football season with this same type of workout routine. After that, Diet will be back to full meal prep and i will have something to log that makes a lot more sense than what I'm doing now. Problem is I don't know what that is yet. Nutrition is easy, finding a game plan for the gym is the hard part for me. In the mean time i pinball around repping stuff out!

how many days per week are you looking to train?

 

[ickyrica]

My dude! lol



how many days per week are you looking to train?

4 seems to be ideal for me with recovery in mind. Was going to fall back onto shieko if nothing else. That suited me well I thought

 

[Docd187123]

4 seems to be ideal for me with recovery in mind. Was going to fall back onto shieko if nothing else. That suited me well I thought

Sheiko hurts.... lol

 

[Johnny442]

I got the Sheiko app and I love it. Unfortunately after 2 weeks on it I had a flare of whatever the fuck this shit is I have in my back . Hopefully the docs can figure out how to make it more manageable and I can get back to something with Sheiko. Until then it’s pump training for me! Ugh