5/3/1 +10kg bodyweight

[mike27]

back day

1000m row level 8

deads

bar x12

6@60kg

5@100kg

2x3@130kg

3x1@150kg sum work to be done! while on sheiko a few months ago i was smashing out these. 1rm dead was 200kg.

WG chins

x8

x6

x6

all nice and slow and controlled. more reps could of been done but would of been messy. went for correct form over numbers 8)

1 arm bench supported DB row

3x8@30kg DB

CG lat PD

12@66

10@66

8@66

preacher curl

3x8@15kg

FST cable t-bar curl stnading

4x10@24lbs :shifty:

3x10@16lbs :shock:

15min cross trainer @ level 12 120+ RPM

5mins cool down

quick hip flexor stretch and hams,prayer and cobra lol

[mike27]

1500m row level 8

level 10 30sec @ 36-37 spm full blast

60sec @28spm rest/slow pac

x6 sets

cross trainer 10mins

db fly weighted stretch 2x30sec

hip flexor x2 each leg

band pull aparts x10,x20

band dislocations x10 nice and slow

ham stretches x3 each leg

[mike27]

no gym fri,sat,sun. got a bit of man flu bug :shifty: :roll:

anyways back to a new week. left some stuff out and the pwo cardio as im still not quite 100%

chest.tri

external ro cuff 9kg Db x10 each side

10x slow nice push ups

10x stick dislocations

light cable internal ro cuff x10 each side

bench press BB

10@bar

2x8@60

3@70

5@60

weak

DB incline

3x8@20kg DB

DB pull over

3x10@17.5kg

FST-7 flat DB fly

4sets at 10kg,last 3sets at 9kg

30sec rest...

weighted dips

5@+15kg

2x5@+20kg

seated overhead tri ex DB

2x8@20kg db

8@17.5kg

FST-7 Rope pull down

7x10@24+block 30sec rest

leg raise x12 into 60sec prone hold x3 rounds

walk home

BW 83kg

[morattigirl]

You gonna do another cycle of #29 aye Mike?

[mike27]

yeah in 4-6 weeks time. dropping BF still. a few more weeks shud do it

then yeah test 1rm dead,squat,bench and hit 29. re-test and then 10wks or so on 3day 5x5 :twisted:

then sheiko again \:D/

[mike27]

walk to gym

1000m level 8 row

Deads

10@bar

10@bar

5@60

5@100

2x3@130kg

3x3@140kg

WG chins

x8

x6

x7

1 arm bench supported DB row

3x8@30kg DB

Seated high row machine. wide grip

3x12@37.5kg

preacher curl

3x8@15kg+ez bar

FST-7 cable curl

7x10@24lbs 30sec rests

10mins cross trainer level 11

walk home

manual lymph drainange massage today :nod:

1st time, see how i go

[samuelNZ]

yeah in 4-6 weeks time. dropping BF still. a few more weeks shud do it

then yeah test 1rm dead,squat,bench and hit 29. re-test and then 10wks or so on 3day 5x5 :twisted:

then sheiko again \:D/

Gonna stick to it this time?

If I remember correctly last time you had a go at sheiko you played around with the routines, leaving things out and adding in others..

Will be good for you if you run it all the way through.

[mike27]

na not me,I did a run on sheiko #29. then re-test and did #32

i did run it thru fully, both 29 and 32

[mike27]

light cardio day

walk to gym

row 1500m level 8

15mins cross trainer level 11

1000m level 10

stretch hams,hip flex 3x20sec each leg

walk home

[mike27]

legs day

walk to gym

5mins spin level 6

2x10 super deep BW squats

back squat (gone back to low weight and going for depth every rep, 60sec rest between sets)

10@ bar

10@30kg

10@40kg

10@50kg

still really light but just getting the movement down for this session

leg press CG

8@110kg

6@130

2x5@140

2x5@150

2x5@160

GHR

x8

x5

x6

leg ex CG

12@32.5kg

12@37.5kg

12@42.5kg

SLDL

12@40kg

12@50kg

10@50kg

15mins spin bike

5mins cool down

10x A2G BW squat

hip flexor 30sec each side

10x A2G BW squat

hip flexor 30sec each side

hams 20sec each side

walk home

started getting a big headache again as i started the workout!!!??? :evil:

f*ck hope it goes away

[mike27]

body comps done today

lbm down a bit! :evil:

BF% down .5% :evil:

key girths down waist,hip etc

others the same

so overall pretty average 2 weeks. im taking next week off to rest up fully and come back strong for the next round \:D/

should work out to be 4-6weeks more of cal decifit

today was intervals

1500m row level 8 30-32spm

level 10 30sec fast as poss, the 30sec recover x8sets

got HR to 180 BPM :clap:

4mins slow pace

stretch hams and hip flexors and walk home

Cheat meal tonight, im making pizza and having some beers.

so yeah, next week off the weights. I should keep up the stretching,foam rolling and may do wed,sat intervals just to keep on that.

[mike27]

agile 8:

roll IT band

15x upper quad

15x lower quad

both legs

roll adductors

x10 upper

x10 lower

both legs

tennis ball glutes

with crossed leg

crossed leg static glute stretch

x10 roll over into V sits

fire hydrant circles

10 forward

10 backwards

both legs

mountain climbers x10

groiners x10

static hip flexor stretch

3sets of 10sec each leg

ham stretch 2x20sec

quad stretch 2x20sec

cobra,prayer pose 2 each

body weight walking lunges x10

foam roll quads,hammies and back

done

ill be doing this each day this week. and intervals wed,sat.

new job starts today \:D/

[steak]

body comps done today

lbm down a bit! :evil:

.

up your protein, back off the cardio a bit unless youre trying to make a weight class

[mike27]

cheers steak, will do :nod:

still taking the rest week and working on agile 8,stretching etc etc

[mike27]

agile 8

foam rolling and stretches

feels good afterwards! :nod:

[mike27]

2000m level 10

30sec all out,30sec recover x6

5mins walk on treadmill cool down

walk home

[mike27]

righto... today and tommorow then back on with gym time

diet all good and up and running correctly

Agile 8 on today and stretches,foam rolling

BW- 82kg

ill be interested to see how my week off affects mon's chest,tri workout :shifty:

Should thrash it! :twisted:

[mike27]

mon chest,tri

push ups x10

external db ro cuff x10

flat bb bench

bar x10

50kg x8

60kgx8

70kg 2x3

50kg x8

db incline

3x8@22.5kg

db pull over

2x10@20kg db

FST-7 DB fly

10kg

dips

15kg+ x5

+20kg 3x5

overhead db tri ex

2x8@20kg

8@17.5kg

fst-7 rope pull down

4x10@24+block

3x10@24

leg raise into 40sec plank

3sets

cool down row and stretch hip flexors

2x10 band dislocations

walk home

[mike27]

back,bi

walk to gym

600m row level 10

deads

10@bar nice and slow

6@60

5@100

2x3@140

3x2@150

22@80kg lol got a fit test coming up, aiming for 35+reps at 80kg, should smoke it as it'll be a warm up with the bar, then straight into 80kg x35+ :twisted:

WG chins

x8

x7

x6

progress! slow and cotrolled reps to a full hang position each rep

1arm chest supported DB row

3x8@30kg db

preacher curls ez bar

15kg+bar 3x8

FST-7 straight bar cable curl

7x10@24

1500m row level 8

walk home

[BeastBuilder]

Looking like some good training bro

Thought about doing the Eastside Novice Comp in a couple weeks ?

[mike27]

yeah im coming down to watch the comp, then do first 1 in april next year

getting back on Sheiko to train for it :twisted: :nod:

[BeastBuilder]

Good man, should be interesting, not really a spectator sport though so ya will have to get involved !

Canterbury's in April sounds like a great goal, plenty of time to work up to it, I'll be expecting some big numbers from ya :nod:

[mike27]

yeah thanx! keep the pressure on :twisted:

yesterday:

1000m level 8

agile 8,foam rolling

45mins RPM class

[mike27]

walk to gym

3mins fast wallk treadmill

3min run @ 13.5km phr

standing mill bb press

bar x10

6@32.5kg

3x5@32.5kg

bar x12

upright ez bar row

35kg+bar 4x5

seated shoulder press

2x12@22.5kg ps

12@20kg ps

rev pec dec

3x8@36kg

bent rev db fly

3x12@5kg db's

DB side raise

3 sets diff reps/angles etc

leg raises

3x15

5mins cross trainer

walk home

bw- 81.5kg

working on shoulder mobility exercisers,stretching,foam rolling,agile 8 etc etc. working well!! :twisted: :nod:

[mike27]

legs day :twisted: \:D/

Warm up = agile 8,foam rolling

rack was busy so decided on some leg press action.... as follows:

Limited rest... 20-30sec towards the end of the sets :puke: :puke:

100 x12

150x10

170x10

190x10

200x10

210x10

240x4

240x4

200x8

180x8

160x8

135x8

125x8

100x8

75x12

:puke: nearly lol

GHR

3 sets 6

SLDL BB

10@40

10@60

10@70

8@80

leg ex Close feet togther

15@85

15@85

100x12

115x10

Seated calf raise drop setting

12@40

12@30

8@20

8@10

bwx25 standing

rest 2-3mins

then:

35x6

30x6

25x8

20x10

10x8

bwx20

spin bike 10mins

hip flexor stretch x3 each side. pnf styles

same for hammies 2x both legs togther, then 2x single leg

foam roll quads,it band

done! 2hrs! nearly