Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Friday 19/02/10

Week One Part three

Bodyweight - 105.2kg (Monthly Goal Meet a few days to spare)

Bench

1 x 6 - 80kg

1 x 5 - 100kg

2 x 4 - 115kg

2 x 3 - 120kg

2 x 2 - 130kg

2 x 1 - 140kg

2 x 2 - 130kg

2 x 3 - 120kg

1 x 5 - 105kg

1 x 7 - 90kg

Squat

1 x 5 - 105kg

2 x 4 - 130kg

2 x 3 - 150kg

5 x 3 - 160kg

Close Grip Bench

3 x 8 - 110kg

Good Morning's

3 x 5 - 80kg

Bent over rows

3 x 5 - 140kg

Next Training Saturday core work

[steak]

Nice work on the bodyweight bro :nod:

As of monday I will joining you as a fellow shekoite 8)

[Old Bull]

Bodyweight - 105.2kg (Monthly Goal Meet a few days to spare)

Shot Bro, both Body Weight and Weights are climbing well.

[Viking Power]

Nice work on the bodyweight bro :nod:

As of monday I will joining you as a fellow shekoite 8)

Good stuff brother,

Go hard like you normally do you won't be disappointed brother its a well tested program mate good luck, lots off people doing really well on it, any questions regarding it speak with Tonka and OB those guys know far more than me mate. :clap:

VP

[Viking Power]

Bodyweight - 105.2kg (Monthly Goal Meet a few days to spare)

Shot Bro, both Body Weight and Weights are climbing well.

thanks mate just a rookie brother but we are crawling, thanks again mate,

VP

[Viking Power]

Saturday 20/02/10

Bench (Rack Bench's 3/4)

1 x 5 - 100kg

5 x 3 - 140kg

Hammer strength Machine - Lat Pulldown - single hand

1 x 5 - 60kg

1 x 5 - 80kg

5 x 5 - 100kg

Hammer strength Machine - shoulder Press - single hand

1 x 5 - 40kg

3 x 5 - 60kg

Deadlifts racks just under knees

5 x 5 - 140kg

Light Dumbell Curls

3 x 8 - 20kg

Next Training Monday

[HumanPerformance]

Going well there mate. Bodyweight is still going up quickly as well.What bodyweight to you ultimately want to get up to?

[Viking Power]

Going well there mate. Bodyweight is still going up quickly as well.What bodyweight to you ultimately want to get up to?

Hey HP,

How's things mate thanks, my goal for this year is to reach 125kg bodyweight I am trying to add two kg per month so far so good.

Once I reach 125kg I will start and watch the diet more and try and condition it while maintaining 125kg oh well that's the plan.

VP

[HumanPerformance]

Damn!,thats a huge amount of weight to gain in a year! It is possible though and if anyone can do it you can.Mate your going to look like a monster if you get there!! Especially at your height,how tall are you? 5"10 5"11?

[steak]

Reckon! Monster mass...I like ya style!!

[Viking Power]

Damn!,thats a huge amount of weight to gain in a year! It is possible though and if anyone can do it you can.Mate your going to look like a monster if you get there!! Especially at your height,how tall are you? 5"10 5"11?

Haha I joke and wish I was 5 10 or 5 11 with a guy from work he say's I wish you'll like 5 6 haha but nah I am 5 8 brother. cheers HP

VP

[Viking Power]

Reckon! Monster mass...I like ya style!!

Cheers big guy, but I will never catch up to you mate you are beyond monster mass brother...

I like your new symbol dude 1 day and 1/2 before show time aye...

Good luck

VP

[steak]

lol...yeah resting up good now after my last bit of conditioning...I'll try to keep the bodyweight gap between us bro but you're catching me fast

[Viking Power]

Monday 22/02/10

Week 2 Part1

Squat

1 x 5 - 105kg

2 x 4 - 130kg

2 x 3 - 150kg

5 x 2 - 170kg

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 115kg

6 x 2 - 130kg

Squat

1 x 3 - 120kg

1 x 3 - 130kg

4 x 3 - 160kg

Assistance Exercises

Lunges

3 x 10 - 80kg

Good Morning's

3 x 5 - 100kg

Hammer Curls

3 x 10 - 27kg

Next Training Wednesday

[Viking Power]

Wednesday 24/02/10

Week 2 part 2

Deadlift to Knees

1 x 4 - 125kg

2 x 4 - 150kg

4 x 4 - 175kg

Bench

1 x 5 - 90kg

1 x 5 - 105kg

5 x 4 - 115kg

Deadlifts

1 x 4 - 125kg

1 x 4 - 150kg

2 x 3 - 175kg

5 x 3 - 190kg

Shurgs

3 x 5 - 220kg

Close Bench

3 x 5 - 110kg

Next Training Friday

[Viking Power]

Friday 26/02/10

Week Two Part three

Bodyweight - 105.4kg

Squat

1 x 5 - 105kg

2 x 4 - 130kg

2 x 3 - 150kg

6 x 3 - 160kg

Bench

1 x 6 - 80kg

1 x 5 - 100kg

1 x 4 - 115kg

3 x 3 - 120kg

2 x 2 - 130kg

2 x 1 - 140kg

2 x 2 - 130kg

1 x 4 - 120kg

1 x 5 - 115kg

1 x 6 - 105kg

1 x 7 - 90kg

Squat

1 x 3 - 120kg

1 x 3 - 140kg

4 x 2 - 160kg

Close Grip Bench

3 x 8 - 110kg

GM's

3 x 5 - 100kg

Bent over rows

3 x 5 - 140kg

Next Training Saturday.

[Old Bull]

Hey Bro,

Good session to end the week especially the Pyramid Bench did not like them at the start now they ok.

[Viking Power]

Hey Bro,

Good session to end the week especially the Pyramid Bench did not like them at the start now they ok.

Hey big Guy

yeah I know mate, 16sets of bench 17 sets of squats :doh: :doh:

Not to bad though the last set of squats were using last of energy resources

Over loading tomorrow will be fun on all lifts for next 4 weeks.

VP

[steak]

awesome train VP 8) that pyramid benching is the shizz I reckon. hit those higher numbers and then the work begins :twisted:

here's to Boris :clap:

[Viking Power]

awesome train VP 8) that pyramid benching is the shizz I reckon. hit those higher numbers and then the work begins :twisted:

here's to Boris :clap:

Cheers brother,

I see you are into your first week, all is looking good mate keep it up steak, good stuff brother, Just need to eat a little more abit light on it over the last two days just sweating like a stuff pig so muggy.

I see your gym is open I will come up and train on a saturday after my comp, I hope to see ya there maybe toss a couple plates around :pfft:

VP

[Viking Power]

Saturday 27/02/10

Week Two (Overload day)

Squats (lock out) Hole 10 on power rack to easy going to drop to hole 9 next week

1 x 5 - 100kg

1 x 5 - 140kg

2 x 3 - 180kg

1 x 4 - 220kg

1 x 4 - 260kg

1 x 3 - 300kg (belt worn)

Bench (1/2 way press in power rack hole 7)

1 x 5 - 100kg

1 x 4 - 140kg

1 x 1 - 160kg

3 x 3 - 140kg

Deadlifts (power rack below knee 2 hole)

1 x 5 - 100kg

1 x 5 - 140kg

2 x 3 - 180kg

1 x 3 - 220kg

Hammer Strength shoulder press single arm

1 x 5 - 40kg

3 x 5 - 60kg

Next Training Monday

[ohjoshua]

that overload stuff looks fun.

is that part of your sheiko routine? which one are you currently doing?

Also what are you eating for your weight gain?

[steak]

awesome train VP 8) that pyramid benching is the shizz I reckon. hit those higher numbers and then the work begins :twisted:

here's to Boris :clap:

Cheers brother,

I see you are into your first week, all is looking good mate keep it up steak, good stuff brother, Just need to eat a little more abit light on it over the last two days just sweating like a stuff pig so muggy.

I see your gym is open I will come up and train on a saturday after my comp, I hope to see ya there maybe toss a couple plates around :pfft:

VP

let me know bro and I'll make sure im there and train with ya :nod:

that overload stuff looks fun.

is that part of your sheiko routine? which one are you currently doing?

Also what are you eating for your weight gain?

yeah I dont see it on my template ya monster...but guess im still rolling on my training wheels...fill us in bro....

[Viking Power]

Hey OJ and Steak,

:pfft: :pfft: I must say its not in the program but I thought I would add in some overload stuff just for four weeks so when comp comes around I won't notice the weight as much on the day with all the overload work, well that was my theory.

But after advice from Tonka he has pointed out a few couple off issues which I have overlooked and taken on board, so I will knock these out now until comp is over - work load maybe to much as I am a bit tried this week so will have a good look at it in 6weeks time and try some overload stuff then I have finished my comp while continuing to use the same sheiko program, but only every fortnight something along those lines.

And just those three main lifts I know its gotta help so I am as keen as mustard to get onto those, maybe we can look at that together steak?

OJ ummm diet well not much to say I don't count cal's or anything like that I have a set breakfast, mid morning meal, lunch, afternoon meal, tea and now am trying to fit a meal in after tea starting today, its the same things every day so when the weight is not iincreasing over two days I just add to the meal breaks, - Food milkshakes, meat sandwichs, fruit, snack bars, yogurt, and just your normal tea shit, wheetbix's.

Nothing to flash mate, but I guess the point is I am forcing myself to eat more thats the hard part.

VP

[Viking Power]

Monday 01/03/10

week 3 part 1

Sets - reps

Squats

1 x 5 - 105kg

2 x 4 - 130kg

2 x 3 - 150kg

5 x 3 - 170kg

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 115kg

5 x 3 - 130kg

Squats

1 x 5 - 105kg

1 x 5 - 130kg

5 x 5 - 150kg

Hammer Curls

3 x 10 - 22kg

Next Training Wednesday