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Body Building Time!!!!

Traps

By Traps
in Workout journals

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Traps Member

Traps

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Now that I have secured a spot in here, I will be following up this afternoon with my journal. I am about to start week 4 of my first Sheiko cycle and what a cycle it has been.

I have just recovered, almost, from my first bout of Sheiko Flu. I had heard of it before and didnt think anything of it. That was until I got it. Freight train comes to mind when I think of what it feels like to get hit with the flu!!!

About to go up to CBC to do my Agile 8 and try loosen up this very tight and stiff body of mine and shall be back a little later to enter my program.

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Traps Member

Traps

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Right here goes, for tomorrows session.

Squat

Percentage Reps Sets Weight

50/ 5/ 1/ 90

60/ 4/ 1/ 108

70/ 3/ 2/ 126

80/ 3/ 5/ 144

Bench

55/ 5/ 1/ 74

65/ 5/ 1/ 88

75/ 4/ 5/ 101

DB Flyes 10/ 5/

Dip 8/ 5/

Front Squat

40/ 5/ 2/ 72

50/ 4/ 2/ 90

60/ 3/ 3/ 108

Good Mornings Standing 5 x 5

And that will be it for Monday

Teusday will be Agile 8 work.

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Optimass Veteran member

Optimass

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Right here goes, for tomorrows session.

Squat

Percentage Reps Sets Weight

50/ 5/ 1/ 90

60/ 4/ 1/ 108

70/ 3/ 2/ 126

80/ 3/ 5/ 144

Bench

55/ 5/ 1/ 74

65/ 5/ 1/ 88

75/ 4/ 5/ 101

DB Flyes 10/ 5/

Dip 8/ 5/

Front Squat

40/ 5/ 2/ 72

50/ 4/ 2/ 90

60/ 3/ 3/ 108

Good Mornings Standing 5 x 5

And that will be it for Monday

Teusday will be Agile 8 work.

Nice job - good volume
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Traps Member

Traps

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Well the start of week 4 of my first Sheiko cycle began a hell of a lot better than week 3 ended.

Managed to get through it all with no major problems, just slightly lacking in the energy area, but still better than last week!!!

Squats felt good, Bench...eh......, front squats, real good.

Agile 8 tomorrow and then a biggie on Wednesday night, will post tomorrow.

Steak and Optimass were going hard tonight so it made it a little easier to push on and quit moaning about the flu....

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steak Veteran member

steak

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was a busy line of full squat racks tonight bro...warms the cockles of me heart so it does...nice to see you out of the cage and squtting freely in the man rack...

do you feel liberated :lol:

good work bro 8)

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Traps Member

Traps

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It did feel good to be out the cage, into the man rack I go and hopefully soon to be squatting man weights.

What an awesome sight it was to see all the racks being used, I felt like I was part of something special tonight. \:D/

As for liberated, a little but need to get up another 20kgs on my squat and then I will feel totally liberated. Its easy to be in the hundreds, its a better step to good squatting being in the 2 hundreds!!!

Time and guidance will see me right!!!

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Traps Member

Traps

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Right, with luck I will be able to complete my next session tomorrow, it is as follows.

Bench Press

% Reps Sets Weight

50/5/1/68

60/4/1/81

703/2/95

80/3/2/108

85/2/3/115

Dead Lift

50/3/1/118

60/3/1/141

70/3/2/165

80/3/2/118

85/2/3/200

80/2/3/118

Bench Press

50/5/1/68

60/5/1/81

70/5/4/95

If all goes well I should get through it all, just worried about the Deads with my slight, issue I have going on. But Boris will hear none of it so head down and into it I go!!!

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Big john Veteran member

Big john

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Right, with luck I will be able to complete my next session tomorrow, it is as follows.

Bench Press

% Reps Sets Weight

50/5/1/68

60/4/1/81

703/2/95

80/3/2/108

85/2/3/115

Dead Lift

50/3/1/118

60/3/1/141

70/3/2/165

80/3/2/118

85/2/3/200

80/2/3/118

Bench Press

50/5/1/68

60/5/1/81

70/5/4/95

If all goes well I should get through it all, just worried about the Deads with my slight, issue I have going on. But Boris will hear none of it so head down and into it I go!!!

trust in him bro...he will see you to glory and victory :twisted:

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Traps Member

Traps

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What do you mean by percentage? How heavy it is to your 1 rep max?

Pretty easy to work out, if you take my 50% weight and double it, that will be my 1 rep max.

Sheiko works by not maxing yourself out at every training session, that is why we work to percentages.

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Traps Member

Traps

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Well, well. Training tonight was brilliant, for the first time in months I had full mobility back. I had just become accustomed to being stiff and full of aches. Tonight was a pleasure and I felt normal again. Was not necessarily stronger but I will trade strength in for comfort for a little while me thinks!!!

My Deads came up nice and easy, had Steak watch over me for a bit and tweak a few points that I thought I needed some guidance on. Overall I was happy.

Bench tonight, I had one of those Eureka!!! moments. I have been told so often, drive with the legs, I thought I was but it turns out all I was doing was stabilizing with them and using my ass to push (sounds stupid I know)

Tonight, almost by accident, to save my toe(long Story), I ended up driving with the legs and there it was Eureka!!!

So in all a good night, thanks to Steak for the help and other bits!!!

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Traps Member

Traps

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Not sure about soar but I sure am going to chip away at it, I forgot to include, tonight has been the first night in about 9 weeks that my arm has not hurt, I hope that is a sign that it is on the mend. I know I have waited long enough for it!!!

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