basics

[startinfromscratch]

TO EASSSY

Good work SFS

thanks mate!

well tommorow i start sheiko #30. 30 is no fucken joke - higher intensity than your standard rated templates, and considerably more volume. will keep slamming the foods in. b.w has been steady climbing, 108ish midday. i have put on a bit of mass (both), but my tris,back and chest are all definitely bigger/thicker.

looking foward to smashing sheiko 30 :twisted:

[rimma]

108ish midday.

:shock: What are they feeding you down there bro? :pfft: GETTING SWOLE 8)

[Luigi]

nice benching, you bench real quick wat do you think you could get with a pause ? and what gym is this ? does that sign on the wall say "dont be a badger" ?

[startinfromscratch]

108ish midday.

:shock: What are they feeding you down there bro? :pfft: GETTING SWOLE 8)

i have always done my diet as a 'template'. So i either add food or deduct food to it. usually add :grin:

heres my current template, i eat this everyday:

m1 4 vogels (sandwich), 2 with PB, 2 with marmite. protein shake in water.

m2 2 cups brown rice, 200g mince, splash of satay

m3 2 cups brown rice, 180g tuna in oil.

pretrain - double shake in water

posttrain - 500ml calcitrim, protein powder.

dinner - ususally meat n carb.

i am actually gona add another half litre of milk to this, from the fridges at work (free :pfft: ) just to keep the strength gains coming.

hope that clears it up broskie! 8)

[startinfromscratch]

nice benching, you bench real quick wat do you think you could get with a pause ? and what gym is this ? does that sign on the wall say "dont be a badger" ?

my paused has always been 5k behind my tng, so i think 100 paused should be a go. gym is fat maxs gym in greymouth. cant remember what that sign says, its something to do with putting plates back :pfft:

edit - it says loser...

[Big john]

Gone are the days of IF brah! Carbzilla

[startinfromscratch]

Gone are the days of IF brah! Carbzilla

i will be IF ing when i have enough LEANMASS to be worth cutting to !

[tinytraps]

beast mode..ENGAGED! Good work on the Pb brah I know you got more than that in ya.

With 30 are you just taking the bench out or doing as is? sheesh if your 108 I better gets to eating!

[startinfromscratch]

beast mode..ENGAGED! Good work on the Pb brah I know you got more than that in ya.

With 30 are you just taking the bench out or doing as is? sheesh if your 108 I better gets to eating!

30 bench and dl brah, squats will be auto reg etc im hoping by the end of the 4 weeks i will be able to squat 2xweek again, with kneehab :pfft:

[startinfromscratch]

sheiko 30 bench week1 day1

f*ck this kinda smoked me lol. glad its only 3xweek, 80 felt heavy as lol..

shoulda stuck with 37

bench - first reps paused

1x5x50

2x4x60

2x3x70

5x3x80

1x5x50

1x5x60

5x5x70

standing ezibar curls

7 sets, up to 30kx10 pb (not inc. bar) :oops:

chest fly stretch

3x30sec

pushdowns

4 sets, up to stackx20

[Big john]

standing ezibar curls

7 sets, up to 30kx10 pb

Pump n tone...tooo easy :wink:

[runveerun]

I'm interested to see a #30 happening it's a rated template isn't it? Keep up the good eatering! 8)

[startinfromscratch]

I'm interested to see a #30 happening it's a rated template isn't it? Keep up the good eatering! 8)

yup, one of the biggest rated lol.

30 is brutal. have a HUUUUUGE train sceduled today, but have delayed till 2mmo because i only got 2-3 hours sleep last night, so barely got through work. plan on taking a sleeping pill tonight to garuntee a solid hit of sleep. 8)

thank you zopiclone

[runveerun]

I'm interested to see a #30 happening it's a rated template isn't it? Keep up the good eatering! 8)

yup, one of the biggest rated lol.

30 is brutal. have a HUUUUUGE train sceduled today, but have delayed till 2mmo because i only got 2-3 hours sleep last night, so barely got through work. plan on taking a sleeping pill tonight to garuntee a solid hit of sleep. 8)

thank you zopiclone

You're in for a rather large benching sesh huh? Might have to take a picnic and sleeping bag to the gym for that one! :salute:

[startinfromscratch]

I'm interested to see a #30 happening it's a rated template isn't it? Keep up the good eatering! 8)

yup, one of the biggest rated lol.

30 is brutal. have a HUUUUUGE train sceduled today, but have delayed till 2mmo because i only got 2-3 hours sleep last night, so barely got through work. plan on taking a sleeping pill tonight to garuntee a solid hit of sleep. 8)

thank you zopiclone

You're in for a rather large benching sesh huh? Might have to take a picnic and sleeping bag to the gym for that one! :salute:

deads and bench - its redonkulous:

1. deads 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п.

2. bench 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)

3. flies 10рХ5п.

4. rack pulls 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30)

5. lunges 5р+5рХ5п.

6. triceps 10рХ3п. :shock:

[Big john]

I'm interested to see a #30 happening it's a rated template isn't it? Keep up the good eatering! 8)

yup, one of the biggest rated lol.

30 is brutal. have a HUUUUUGE train sceduled today, but have delayed till 2mmo because i only got 2-3 hours sleep last night, so barely got through work. plan on taking a sleeping pill tonight to garuntee a solid hit of sleep. 8)

thank you zopiclone

more Duvet Olympics is required. get with it slim 8)

deads and bench - its redonkulous:

1. deads 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п.

2. bench 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п,

85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п,

60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80)

3. flies 10рХ5п.

4. rack pulls 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30)

5. lunges 5р+5рХ5п.

6. triceps 10рХ3п. :shock:

Slowly desciphering, But nice work load broseff!

[startinfromscratch]

today, was certianly the biggest baddest train i have ever done to date. i knew stims would be of value. preworkout was a big V-can and doubleshot of cursed. I actually think i might do my Wed trains on Thursday, as i dont work fridays so thursday avos i can take my time more 8) . 20 sets of deads, with 19 sets of bench + assist. broke the 2hour mark. loved it.

also have been nursing a slight lower back niggle for about a week, so was worried about todays sesh - but it went awesome. bring on that 200+ dead. :twisted:

warmups

stretching, leg swings, 60k deads

deads

1x4x100

2x4x120

2x3x140 (B)

5x3x155

bench - first reps all paused

1x5x50

1x5x60

2x4x70

2x3x75

2x2x80

2x1x85

2x2x80

2x3x75

1x4x70

1x6x65

1x8x60

1x10x55

1x12x50

rack pulls - below knee

1x5x120

2x4x140 (B)

3x3x155

4x2x175

chest stretch flyes

3x30secs

pressdowns

3sets of 20, 3/4 stack

cable ab crunches

5x5x stack (5 each side)

eats so far today

m1 - 4 vogels toast with PB/marmite, pro shake

m2 - 1 cup raw oats, shot of p.p, 100g apple

m3 - 1.5 cups brown rice, 180g mince, satay sauce

pretrain - large V, cursed

post train - 500ml calci trim, with 2 shots p.p

still to come - dinner and another 500ml milk with p.p 8) 8) 8)

[Shutupandsquat]

Solid! Looks like you should be having more protein and carbs though.

[Big john]

today, was certianly the biggest baddest train i have ever done to date. i knew stims would be of value. preworkout was a big V-can and doubleshot of cursed. I actually think i might do my Wed trains on Thursday, as i dont work fridays so thursday avos i can take my time more 8) . 20 sets of deads, with 19 sets of bench + assist. broke the 2hour mark. loved it.

also have been nursing a slight lower back niggle for about a week, so was worried about todays sesh - but it went awesome. bring on that 200+ dead. :twisted:

warmups

stretching, leg swings, 60k deads

deads

1x4x100

2x4x120

2x3x140 (B)

5x3x155

bench - first reps all paused

1x5x50

1x5x60

2x4x70

2x3x75

2x2x80

2x1x85

2x2x80

2x3x75

1x4x70

1x6x65

1x8x60

1x10x55

1x12x50

rack pulls - below knee

1x5x120

2x4x140 (B)

3x3x155

4x2x175

chest stretch flyes

3x30secs

pressdowns

3sets of 20, 3/4 stack

cable ab crunches

5x5x stack (5 each side)

eats so far today

m1 - 4 vogels toast with PB/marmite, pro shake

m2 - 1 cup raw oats, shot of p.p, 100g apple

m3 - 1.5 cups brown rice, 180g mince, satay sauce

pretrain - large V, cursed

post train - 500ml calci trim, with 2 shots p.p

still to come - dinner and another 500ml milk with p.p 8) 8) 8)

I approve :clap: :clap: :clap:

[bar-belle]

I approve :clap: :clap: :clap:

Me too.... way to go H :clap:

[tinytraps]

that is a monster session. f*ck yea

[steak]

thrive on that volume bro 8) :clap:

Going to good seeing your efforts pay off come 17-9-11

[startinfromscratch]

thanks peeps 8)

woke up yesterday pretty beat up and tight, did some foam rolling, stretching etc. despite packing plenty of cals, still feeling beat up today. pendlays tweaked my lowback abit, but nothing to worry about. wondering if doing the 30 is a bit much, maybe 37 with more assist would be more wise. i have till monday to decide..

bench

1x5x50

2x4x60

2x3x70

6x2x80

pendlays

5sets10,60k

closegrip bench

50x5

60x5

70x5

80x5

90x2

100x1

weighted chest stretch

3x30secs

[steak]

HTFU and hang in on it...pleeeease! :twisted: :grin:

[thatwaslight]

when are you next testing bro? and what are you aiming for?