Iron Mind

[Old Bull]

Ditto with Steak Big Guy

[Big john]

As i crossed the threshold of the huge irondoors into the darkness i came across a Menacing dark figure. He reached out his huge arm and pointed to me and said "SHEIKO FLEDGELING!! welcome to the dark side!!!"....and let loose a might bellow!!.

sheiko #29

monday

week 1 day 1 (always wanted to say that :grin: :pfft: )

Bench

1x5x60

2x4x72.5

2x3x85

5x3x90

box squats

1x5x50

2x5x60

5x5x70 last 2 sets lost the box to get depth

bench

1x5x60

1x5x72

4x4x85

flies 5x10 9kgs

GMs standing 40kgs

well i survived day 1 :grin: felt really good on the benchin then rolled on the squats and man was it tough i made my numbers thou but every set i felt like i wanted to yak! im looking forward to wed thou, just gonna attack that bar like a starving pitbull! :twisted:

[tinytraps]

Good work bro :nod: Aint nuthin to it but to do it :twisted:

[Viking Power]

go hard brother and concentrate on speed and technique while the weights are light mate well done

VP

[Big john]

something to help me find that other side :twisted:

[Viking Power]

something to help me find that other side :twisted:

awesome vid brother :clap:

[steak]

Welcome :twisted: the best is yet to come :grin:

[Old Bull]

As i crossed the threshold of the huge irondoors into the darkness i came across a Menacing dark figure. He reached out his huge arm and pointed to me and said "SHEIKO FLEDGELING!! welcome to the dark side!!!"....and let loose a might bellow!!.

Nice Quote Big Guy

sheiko #29

monday

week 1 day 1 (always wanted to say that :grin: :pfft: )

:clap: :clap: Many more of those to come

OB

[Big john]

awesome vid brother :clap:

yea bloody insiprational that clip :nod:

Welcome :twisted: the best is yet to come :grin:

thanks comrade, looking forward to it!

Nice Quote Big Guy

haha cheers OB thought youd might like that :twisted:

[Big john]

Its abit late but i was savin it till i had broadband :nod:

[steak]

:rockout:

[Big john]

big andy settin a new DL record....chur what an animal!

[Big john]

sheiko #29

week 1 day 3

D,B,D

Deads to knees

1x3x110

2x3x130

2x3x155

4x3x165

incline bench

4x6x72.5

dips

5x5xbw

rack pulls from below knees standin on 4 inch block

1x4x120

1x4x142.5

4x2x165

4x3x185

step ups

5x5x22.5

abs

10x3

Bloody hard yaka today and a long sesh took 2 and a half hrs :pfft:

i took lunges out because when i went to do them my knees gave me a big f*ck u i anit doin that! so i might change em to step ups of some closer to lunges

have footage of the train aswell

[steak]

Good work bro. Like the hammer and sickle theme Stcik to the numbers, tick the boxes and be strong. Boris accepts nothing less. You're off to a good start and the HV work you have been doing previously will satnd you in good steed for this cycle 8)

[Big john]

thanks Comrade , deads have left me a devourer all red meats carcesses

meals

1 pre w/o shake/carbs

2 post w/o shake/carb

3 4 whole eggs 6 egg whites 3 slices of vogels w/PB 1-1/2cups of oats/rasins/almonds and a towerin jug of coffee/water

4 500grams of Skimmed fat rump mince/vege/1-1/2 cups of pasta/ manadrin

5 500grams of Skimmed fat rump mince/vege/1-1/2 cups of pasta/ manadrin

6 da crem da la cream 700-800 grams of

and will prob habe another feed of moocow later on

[tinytraps]

Lunges suck balls. I subbed them for a2g hi bar narrow squats. Knees never been better. Eats look mean =P~ give me cow!!!

[Big john]

yea they do bro esp with flat sole shoes! :grin: but been chatting with steak and he suggest doin step ups with db or plates so ill toy around with those, should help take some strain off the knees....tall buggers eh?

[drizzt]

Pheeew, sick work mate, keep it up :clap:

(as an aside, let me know if you want this topic shifted to the "dark" forum to hang it with your comrades :shifty: :pfft:)

[startinfromscratch]

(as an aside, let me know if you want this topic shifted to the "dark" forum to hang it with your comrades :shifty: :pfft:)

his heart is still with the posedown brah

[Big john]

Pheeew, sick work mate, keep it up :clap:

(as an aside, let me know if you want this topic shifted to the "dark" forum to hang it with your comrades :shifty: :pfft:)

in fact if ya could that be awsome mate ....its time to hose down the pose down :pfft:

[drizzt]

Sweet, done

Lemme know when you find yourself in front of a mirror longer than it takes to walk past it, and I'll shift it back :pfft:

[Big john]

Sweet, done

Lemme know when you find yourself in front of a mirror longer than it takes to walk past it, and I'll shift it back :pfft:

:pfft: :pfft: :pfft: :pfft:

[Viking Power]

:pfft: :pfft:

Too late brothers Big John gone......... :twisted: MIRRORS HAVE JUST BEEN BROKEN :pfft: :pfft:

On a serious note mate well done mate keep it up brother :clap:

VP

[Big john]

:pfft: :pfft:

Too late brothers Big John gone......... :twisted: MIRRORS HAVE JUST BEEN BROKEN :pfft: :pfft:

On a serious note mate well done mate keep it up brother :clap:

VP

haha thanks VP will try to avoid those evil things :pfft: :grin:

Sheiko #29

week1 day 5

B,S

bike, disslocations, stretching

Bench with 2 sec pauses on 1st rep

1x5x60

1x5x70

1x4x82.5

2x3x90

2x2x95

2x3x90

1x4x82.5

1x6x70

1x8x60

DB flies

10x5x10 (heavenly)

box squats

1x5x50

2x4x60

2x3x70

5x3x75( again ditched box to see how depths comming along)

seated GMs

5x5x40

15mins of foam rolling awsomeness

Weekly overveiw

1st week under my belt and i feel pretty good. Wednesdays dead session left me abit batted and sore and my knees ached, but today as soon as that bar touched my shoulders, i put my trust in boris and he had my back!. squats prob felt the best the have in a very long time. inch by bloody dam inch im gettin deeper, my bodies tighten up and im suckin in some big time air.

bench feels alot better. Im tryin to eliminate chicken wingin it and just try and keep everything tight and compact

Deads...feel heavy but we'll keep at it

took some footage of the train mostly to see how my form was comming along..so please feel free to crituqe the shit outta me (ie OB/tonka/steak and fellow comrades) :grin: and rip me a new one..only way ill learn :twisted: Kept the belt on to help me mentaly thanks to advice from pman

[startinfromscratch]

i can say, without doubt, that those squats looked WAY tighter than when we were at coast brah, your a'learni'n!