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ghost
03-11-11, 7:25 pm
so tonight was day 2 for sheiko...

deads
1x5x235
2x5x280
2x4x325
4x3x350

incline bench
6sets 4 reps

dips
5 sets 8 reps

rack pulls
1x5x235
2x5x280
2x4x325
4x3x350

abs
3x30


took rage and 4 NSC tabs 30 minutes pre workout.
definitely a great session with some great PWO chow at the local diner at the end of my block.

MELTDOWN
03-11-11, 8:52 pm
'scribed....

ghost
03-11-11, 9:09 pm
'scribed....

disco!

twoheadedboy
03-11-11, 10:19 pm
Holy shit that's a lot of back volume. Subbed to see how this turns out. Do you have a specific goal, or are you just incorporating it into your every day to see what happens?

ghost
03-11-11, 11:15 pm
Holy shit that's a lot of back volume. Subbed to see how this turns out. Do you have a specific goal, or are you just incorporating it into your every day to see what happens?

ive been powerlifting for a while now. but have never tried Sheiko. as far as Rage is considered, depending upon how this can runs, i may incorporate it in to my ME days, or both ME and DE days. thanks for stopping in man

Mr. Dead
03-12-11, 5:39 pm
Whut's goin' on in here...???

ghost
03-12-11, 6:05 pm
deadman!


today was day 3 for sheiko. A LOT of volume... i think today was the DE day haha

bench
1x7x135
1x6x145
1x5x160
1x4x175
2x3x185
2x2x200
2x3x185
1x4x175
1x6x160
1x8x145
1x10x135

flat db flye
30x10
35x10
40x10
60x10
Drop Set 20x10

squat
1x5x155
2x4x190
2x3x225
5x3x235

seated GMs
1x25reps

smoothballer
03-13-11, 12:14 am
In my brotha...

ghost
03-16-11, 8:19 am
last night was week 2 day 1 of sheiko

squat
1x5x155
2x4x190
2x3x225
5x2x255

bench
1x5x135
1x4x160
2x3x185
6x2x210

flat db flyes
5sets 10 reps worked up to the 60s on this one

weighted pushups.
got one set of these and my wrist was trashed so i called it.

focus was good n strong throughout. no monster needed this time.

still doing the pills.

ghost
03-21-11, 3:07 pm
2 sessions from last week

deadlift to knees
1x4x235
2x4x280
4x4x325

bench
1x5x135
2x5x160
5x4x185

deads
1x4x235
1x4x280
2x3x325
5x3x355

next session
squat
1x4x160
1x4x190
2x3x220
6x3x235

bench
1x6x135
1x5x160
2x4x185
1x3x200
2x2x210
1x4x200
1x5x185
1x6x160
1x7x135

flat db flye
5x10 with the 60s.

skulls
5x10
squat
1x3x175
1x3x205
4x2x235

seated GMs
5x5


rage definitely helped in these 2 sessions. my drive was no where near what i wanted it to be...then i popped the rage and was set to go

Mr. Dead
03-21-11, 3:28 pm
2 sessions from last week

deadlift to knees
1x4x235
2x4x280
4x4x325

bench
1x5x135
2x5x160
5x4x185

deads
1x4x235
1x4x280
2x3x325
5x3x355

next session
squat
1x4x160
1x4x190
2x3x220
6x3x235

bench
1x6x135
1x5x160
2x4x185
1x3x200
2x2x210
1x4x200
1x5x185
1x6x160
1x7x135

flat db flye
5x10 with the 60s.

skulls
5x10
squat
1x3x175
1x3x205
4x2x235

seated GMs
5x5


rage definitely helped in these 2 sessions. my drive was no where near what i wanted it to be...then i popped the rage and was set to go

Nice session...!!! Glad that Rage was able to get ya in the right mindset...!!!

ghost
03-22-11, 5:14 pm
was all set to do my week 3 day 1 of sheiko... shoulder was NOT cooperating today.

so i squatted.
135
155
190
220
255
all of those were x 5

315
365
405
455
485 all of those were singles suited

wedge
03-22-11, 9:00 pm
In to learn some more about sheiko.

ghost
03-23-11, 8:17 am
glad to have you on board wedge!

i got my sheiko, oddly enough, from the droid app store... but you can find a lot more intel here.
http://www.elitefts.com/sheiko/

ghost
03-24-11, 8:13 am
week 3 day 2,
deadlift to knees
1x4x235
1x4x280
2x4x325
4x4x350

bench
1x6x135
1x5x160
2x4x185
2x3x200
2x2x210
2x3x200
1x4x185
1x5x175
1x6x160
1x7x145
1x8x135

flat db flye
5x10

rack pulls
1x5x280
2x5x325
4x4x375

abs
3x30

G Diesel
03-24-11, 8:53 am
Heavy and basic, ghost... No bullshit. Just as I'd expected.

My boy ghost on Rage is a frightening thought.

Peace, G

ghost
03-24-11, 9:09 am
Heavy and basic, ghost... No bullshit. Just as I'd expected.

My boy ghost on Rage is a frightening thought.

Peace, G

Always glad to have you stopping in here G.

naturalguy
03-24-11, 10:47 am
My boy ghost on Rage is a frightening thought.

Peace, G

Ghost + Rage + knives = scary thought

ghost
03-24-11, 11:03 am
Ghost + Rage + knives = scary thought

LOOOOOOOOOOOOOOOOOOOOL.
that needs to be on a shirt. hahahahahahaha

Phil800101
03-24-11, 11:31 am
Heavy and basic, ghost... No bullshit. Just as I'd expected.

My boy ghost on Rage is a frightening thought.

Peace, G


Ghost + Rage + knives = scary thought

True.


Although, I thought the secret ingredient in Rage was the "proprietary no bullshit complex" that was distilled from samples of ghost's DNA?

ghost
03-24-11, 7:32 pm
True.


Although, I thought the secret ingredient in Rage was the "proprietary no bullshit complex" that was distilled from samples of ghost's DNA?

um.... i am under contractual obligation to reply, "No Comment." lol.

ghost
03-25-11, 5:07 pm
week 3, day 3.

Rage + Mstak(minus red stim pill) Pre workout.


bench
1x5x135
1x4x160
2x3x185
5x2x210

squats
1x5x155
1x5x190
2x5x220
5x4x235

bench
1x6x135
2x6x160
4x6x170

flat db flye
5x10

standing GMs
5x5. worked up to 285. puked. i love that shit.

ghost
03-30-11, 6:42 pm
week 4. day 1.

squat
1x5x155
1x4x190
2x3x225
5x3x255
3x2x270

bench
1x5x135
1x5x160
2x3x185
5x3x210

db flye
5x10

dips
5x8

squat again
1x5x160
1x4x190
2x3x225
4x2x255

GMs
5x5



rage + mstak pre work out. bench felt really light today, used the new wraps Tiny just sent me. these Black Wraps are freaking awesome.

Phil800101
03-31-11, 2:03 am
Strong work there bro!

ghost
03-31-11, 5:13 pm
started with sheiko, and totally deviated from it after part 1. haha

bench
1x5x135
1x4x160
2x3x185
2x3x215
3x2x225 and here's where i deviated
5x3x235

flat db hammer row
60x10x6 sets

banded body rows
5 sets of 10
dbl band
3 sets of 10

banded face pulls.

done.

ghost
04-01-11, 3:14 pm
Week 1

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep


Week 2

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 3

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 4 of powerlifting workout

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 5

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps



Week 6 of powerlifting workout


Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 7

Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps


Week 8 of powerlifting workout


Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps


Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps


Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps

Week 9

Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max

* These maxes will be used as the 1RM for the next eight week cycle

new training routine starts sunday.

ghost
04-01-11, 10:24 pm
starting my training week TODAY

(dynamic effort bench day)
1. Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
2. Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
3. Dumbbell Side Raises: 3 sets of 10 reps
4. Bent Over Dumbbell Side Raises: 3 sets of 10 rep

1. worked up to 10 sets of triples at 215. not too bad since i just benched yesterday haha
2. 30-60 lb db's on this one.
3. 30-40
4. went light...25s

time for food then sleep

Phil800101
04-01-11, 11:23 pm
Nice work bro!

ghost
04-06-11, 5:13 pm
Trained solo again today. i dont think im going to bother asking people near me if they want to fucking lift anymore. no one is reliable around here.

Day 2 (max effort bench day)
1-Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
2-Lying Barbell tricep extensions: 6 sets of 10 reps
3-Push Downs: 3 sets of 10
4-One Arm Press: 3 sets of 15

1-worked up to sets of triples at 245. ill deal with boards later.
2-worked up to 185 for 10
3-i love banded pushdowns. NOTHING gives you that great of a pump like this does.
4-60 (felt like 100 after those pushdowns)

shake, shower, lodge

ghost
04-08-11, 7:01 pm
rage + nsc pre. OKG + mstak (minus the red pill) post.

shrugs.
135
225
315
405
525

all sets were for 20 reps.

felt good. did some db side lat raises, did some seated db shrugs, some behind the back bb shrugs

then i felt like doing some speed work on bench

bar
95
95 banded
95 dbl banded
135 dbl banded for 7

Mr. Dead
04-15-11, 1:01 pm
This thing still goin'...??? Or did you take it all, in just a few days...??? *LOL*

ghost
04-15-11, 1:29 pm
This thing still goin'...??? Or did you take it all, in just a few days...??? *LOL*

still going on, going to take it with my lunch here in a few, then lift later