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startinfromscratch

By startinfromscratch
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tinytraps Veteran member

tinytraps

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35 kg is an awesome gain bro, didnt I predict something along those lines? :grin:

Im on the fence. I think a modified westside will do good for adding some general strength. But I agree with the beast that youll get some pretty good gains off another cycle back to back.

Whatever you choose dude go hard! Oh good work on reching the triple dig club btw :pfft:

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startinfromscratch Veteran member

startinfromscratch

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Awesome results bruv :clap: 35kg gain is def something to be proud of 8)

thanks chick! secret weapon=mung beans. :pfft:

great work brother :clap: :clap: :clap: keep it up mate and start hunting RM just saying... I heard a rumor his deadlift is going backwards....... :pfft: :pfft:
:lol: the pink panther will not be pleased bro :lol:
35 kg is an awesome gain bro, didnt I predict something along those lines? :grin:

Im on the fence. I think a modified westside will do good for adding some general strength. But I agree with the beast that youll get some pretty good gains off another cycle back to back.

Whatever you choose dude go hard! Oh good work on reching the triple dig club btw :pfft:

chur brotha, yea was an eye opener for sure. see below...
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startinfromscratch Veteran member

startinfromscratch

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well i am going to do another sheiko. I still maintain that i want to do westside, as i feel my shoulders and back could really do with some direct work. but given the results of this first cycle of sheiko, another is the wiser move. but i will be doing a more complete version of the same template.

i will still be doing the 'equipped 12 week RV' template ala dave bates, exept there will be a few minor differences. for the ones that understand them, here they are:

key differences

*last time i swapped out the boardwork for rehab pressdowns, as it is set out in the other 'raw' template. this time i will do both boardwork and rehab.

* i did ALL squats beltless but didnt do any of the core work - the idea was that they would cancel out, as my squats are light anyways. wrong move, i have poor core strength anyway, so weighted core work will feature alot more.

* i will be using the belt on some squats, as a 'recovery tool' as damo says. quite a few times during cycle i had to skip goodmornings as back was too fucked. this should be sorted by belting for squats :nod:

* i did bench the whole cycle with what i call 'medium grip'. (pinkys on rings). i think i will mix up grips a little, utilise some wider grip work. the boards will be done closegrip anyways, so that will be covered.

* will be doing regular cardio. through whole 1st cycle did NO cardio or gpp :oops:

will add updates as they come.. .. .. ..

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steak Veteran member

steak

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well i am going to do another sheiko. I still maintain that i want to do westside, as i feel my shoulders and back could really do with some direct work. but given the results of this first cycle of sheiko, another is the wiser move. but i will be doing a more complete version of the same template.

i will still be doing the 'equipped 12 week RV' template ala dave bates, exept there will be a few minor differences. for the ones that understand them, here they are:

key differences

*last time i swapped out the boardwork for rehab pressdowns, as it is set out in the other 'raw' template. this time i will do both boardwork and rehab.

* i did ALL squats beltless but didnt do any of the core work - the idea was that they would cancel out, as my squats are light anyways. wrong move, i have poor core strength anyway, so weighted core work will feature alot more.

* i will be using the belt on some squats, as a 'recovery tool' as damo says. quite a few times during cycle i had to skip goodmornings as back was too fucked. this should be sorted by belting for squats :nod:

* i did bench the whole cycle with what i call 'medium grip'. (pinkys on rings). i think i will mix up grips a little, utilise some wider grip work. the boards will be done closegrip anyways, so that will be covered.

* will be doing regular cardio. through whole 1st cycle did NO cardio or gpp :oops:

will add updates as they come.. .. .. ..

M W F right? add in flex mob on Tues and Thurs and assist on sats...works a treat brah. You could drop 1 flex/mob but knowing the trub you have had with hips etc.....your call.

the benefits of a good flex/mob should not be under rated

also think you are doing the right thing with another sheiko...the numbers will climb.

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bar-belle Veteran member

bar-belle

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* will be doing regular cardio. through whole 1st cycle did NO cardio or gpp :oops:

Should get D to fax you some of the stuff the boys at CBC do for cardio...it's cardio but with a manly twist :wink: Nothing worse than running on a treadmill aye :shock:

Oh and glad to hear the pressure worked and your gonna do another cycle :grin:

You coming north anytime soon?

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startinfromscratch Veteran member

startinfromscratch

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Should get D to fax you some of the stuff the boys at CBC do for cardio...it's cardio but with a manly twist :wink: Nothing worse than running on a treadmill aye :shock:

Oh and glad to hear the pressure worked and your gonna do another cycle :grin:

You coming north anytime soon?

fax would be good :nod:

well its been a pretty shitty few weeks, got REAL sick in the week after sheiko, even though i wasnt training. Even had to take time off work. i think the accum. fatigue was too much for me, due to the complete lack of conditioning. but anyway, my right knee also hasnt come right since i tweaked it in week 10 or the programme, a month ago. squatting is munted atm.

Still not fully recovered, which sucks. ATM just keeping diet tidy and doing some auto-reg stuff, until further notice. did my first calf train monday in a few years, still painful to walk lol.

been trying a slightly diff approach with diet, heres my current standard diet.

m1 - 4 grain bread, 2/w PB, 2/w marmite, shot of p.p

m2 - 180g tuna in oil (drained), mix vege

m3 - 4 eggs, mix vege

m4 - shot of p.p, then training

m5 - double shot p.p,500ml calci trim

m6 dinner (meat and carb)

before bed - shot of p.p

macros P244 C 140 F61 - total 2076 cals current weight 100kg

not 100% accurate, as im counting dinner as P40 C50 F20, as dinner changes obviously..... ..... ..... ..... ......

8)

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startinfromscratch Veteran member

startinfromscratch

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cheers bros 8)

today was good, i was gutted last week did some shoulder work and was SO weak, even by my standards. but today was way better, esp since i wasnt even fresh for bb press

warmups

rotators,light presses

db press

5 sets ramp

bb press

5 sets ramp to triple

strict side raises

4 sets 10-12

ab work

8 sets various

extra

spotting my mate, took awhile.

tommorow gpp - more wood splitting 8)

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startinfromscratch Veteran member

startinfromscratch

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:ditto: nice front squat SFS :clap:

front squats

up to 100x1 PB

Woop woop :clap:

thanks MG/TFB! i missed a 90k front when i weighed 90k, glad to hit 100 at 100!

todays train felt a bit pooze, i think i am going to reassess my eats, i think its just not enough.. heres today -

m1 4 pieces grain toast, shake in water.

m2 180g tuna, 1/2 cup broccoli

m3 4 eggs, 1/2 cup broccoli

train, post workout double shake, 500ml calci trim

later - dinner meat n vege

will reasses this..... :nod:

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Big john Veteran member

Big john

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:ditto: nice front squat SFS :clap:

front squats

up to 100x1 PB

Woop woop :clap:

thanks MG/TFB! i missed a 90k front when i weighed 90k, glad to hit 100 at 100!

todays train felt a bit pooze, i think i am going to reassess my eats, i think its just not enough.. heres today -

m1 4 pieces grain toast, shake in water.

m2 180g tuna, 1/2 cup broccoli

m3 4 eggs, 1/2 cup broccoli

train, post workout double shake, 500ml calci trim

later - dinner meat n vege

will reasses this..... :nod:

to preach swole one must eat swole, and you brother need to swole it up more! regardless bro...keep up the hard mahi!

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steak Veteran member

steak

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m1 4 pieces grain toast, shake in water.

m2 180g tuna, 1/2 cup broccoli

m3 4 eggs, 1/2 cup broccoli

train, post workout double shake, 500ml calci trim

later - dinner meat n vege

very sorry to hear about the recent food shortages on the West Coast bro! :shock:

It must be difficult living in such horrifying conditions! I can only imagine the hardship you are under and I shudder to think of the impact this must be having on you! It troubles me that you are being forced by the conditions to be eating weeds from the garden!

I can send a relief package consisting of PB, BK, KFC and MDs if its any help? My only hope is that we have got to you in time! :o:o

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startinfromscratch Veteran member

startinfromscratch

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m1 4 pieces grain toast, shake in water.

m2 180g tuna, 1/2 cup broccoli

m3 4 eggs, 1/2 cup broccoli

train, post workout double shake, 500ml calci trim

later - dinner meat n vege

very sorry to hear about the recent food shortages on the West Coast bro! :shock:

It must be difficult living in such horrifying conditions! I can only imagine the hardship you are under and I shudder to think of the impact this must be having on you! It troubles me that you are being forced by the conditions to be eating weeds from the garden!

I can send a relief package consisting of PB, BK, KFC and MDs if its any help? My only hope is that we have got to you in time! :o:o

:lol:

bro 2bh this is new ground for me in terms of bodyweight, esp with my small frame. i am trying to balance my diet, but quickly realised that 4 eggs is not a meal for a 100k man trying to get stronger. but i also want to lean out a bit, ive no excuse for being this fat - its lack of cardio. in the past i always try and lean up just with diet, and i just end up losing size. so i am going to try and recomp slowly instead of cutting. so the key for me will be regular cardio.

did half hour cardio plus foam rolling today, and have bought & cooked chicken and brown rice to add back in to diet. will post up the new improved eats plan tommorow 8)

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OnlyHuman Senior member

OnlyHuman

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m1 4 pieces grain toast, shake in water.

m2 180g tuna, 1/2 cup broccoli

m3 4 eggs, 1/2 cup broccoli

train, post workout double shake, 500ml calci trim

later - dinner meat n vege

very sorry to hear about the recent food shortages on the West Coast bro! :shock:

It must be difficult living in such horrifying conditions! I can only imagine the hardship you are under and I shudder to think of the impact this must be having on you! It troubles me that you are being forced by the conditions to be eating weeds from the garden!

I can send a relief package consisting of PB, BK, KFC and MDs if its any help? My only hope is that we have got to you in time! :o:o

Funny :pfft: (In a nice way!)

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