Beware the Jabberwocky!

Thursday Feb.21

Sheiko #37 Week 4 Day 3

Warm up: foam roller, bb complex

_Back Squat_
205x5
245x3
275x3
285x3 wist wraps on
325x3 belt on
325x3
325x3
325x3
325x3
325x3

_Bench_
145x5
175x4
205x5
205x5
205x5
205x5
205x5

_Db Row_
100x10
100x10
100x10
100x10
100x10

supersetted w/

_Dips_
bw x8
bw x8
bw x8
bw x8
bw x8

_Seated GMs_
185x5
185x5
205x5
205x5
225x5

_Ab wheel_ (from knees)
x10
x10
x10

*stumbles across finish line*
ac2k-finishline.JPG

Sheiko #37 done......phew.

Time to sleep now.

PerWO: 1 serv. Greens+, 4g CEE, b-50 complex, 1 serv.WPI
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 1 serv. Cytomax
PWO: 1 serv.WPI, 1g gylcine, ZMA, melatonin.
Later: beef tenderloin, serv CDMI
 
How long do the workouts take you on avg?
 
*Smokes cigarette*

Yesterday was the hardest workout for me I think, other than the first Wednesday workout. I wanted to die after squatting. My hip flexors are so goddamned sore.
 
Standard said:
Think i can sqeeze it into 1 hour maybe 1 hour 15 mins tops?
Click to expand...

A lot of people recomend breaking them into two sessions, doing the main lifts in the am and assistance in the pm, or doing the assistance lifts on off days (so you would have 6 workouts ~1 hour a piece a week). But no way you could do the whole workout in less than 2 hours on most days unless you are using incorrectly low loading.

It definetely works though. I'll find out in two weeks when I test, but I'm guessing I put alltogether a little under 100 pounds on my total. Probably 15-25 on bench, 30-40 squat, and 20-30 deadlift.
 
Donut62 said:
2-2.5 hours
Click to expand...

Usually the same. There were just a couple of sessions I was able to finish in 1.5-2hrs.

DNutz said:
I wanted to die after squatting. My hip flexors are so goddamned sore.
Click to expand...

Oh my god yes. Inbetween squat sets all I did was light hip stretches and rubbed my left hip. Heavy squats and benching in the same session is hip death.

Standard said:
Think i can sqeeze it into 1 hour maybe 1 hour 15 mins tops?
Click to expand...

Looking at the workouts you'd think you could, but you end up feeling overtrained by week two and start to slow down. If you pulled back on the assistance work and suppersetted some of the antagonist movements you could finish quicker. Bond was able to.
 
For working sets .....approx 3-4 min (one song per set). Any longer and I start to cool down. If someone strikes up a conversation in the middle of a set and I inadvertantly take 7-10min rest, usually the next set will suck. I tend to lessen the rest intervals on assistance lifts and superset exercises.
 
All props to you for the hard work man, but I swear - that is entirely too much volume. I don't think I'm a fan of that routine. Good job on working hard though.
 
Standard said:
Think i can sqeeze it into 1 hour maybe 1 hour 15 mins tops?
Click to expand...

I was able to finish in 1 hr 15 min to 1.5 hrs for every workout, but Im a bit smaller guy than donut and liquid and by the end of every week i was starting to feel like shit. You really have to keep yourself moving and maybe lower the weight a little bit and then you start making it more conditioning than just a pure strength workout.
 
Sunday Feb.24

warm up: foam roller, lunge walk, scorpians, forward bends, pressouts.

50/20min: Clean, Front Squat, and Press
155lbs x38
boooooooooo. That was horrible. = P

Chins
6/6/6/6/6/4/4 =38

Windmills - 45lbx10ea.x2
Rev. Cable side bends - 90lbx10ea.x2
Spread easgle situps - bw x10x2
Lateral flexion - bw x10ea.x2

Burpees / Split Squat Jumps
5 min. tabata


PerWO: 4.6 Lecithin, 3g CEE, 3g Beta-ALanine, b-50 complex, 1 serv.WPI
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, Lipton Sugar-free Green Tea packet
PWO: 1 serv.WPI, 1g gylcine, ZMA.
 
Are you trying to slim down from vacation, there chief? That looks suspicously like conditioning...
 
Drat!!!!! I would have gotten away with it too if it wasn't for you pesky kids!!!






*does Truffle Shuffle*

jerk
 
Clutch Chase


DNizzle-

I sometimes call my parents on my morning commute and when my arm gets tired I'm like WTF

13. Cell phones are also a treat when you're big. You're sure to cut all conversations very short because you know your arm will get tired within the first two minutes. This is where the headsets are great, but these Shrek-like fingers make it hard to get the damn plug in the phone.

22. I love feeling like I'm getting more jacked and ripped at the same time, yet every picture I see of myself shows a fat bloated pig. I guess it's true that a picture can add two rolls and twenty pounds of fat. Okay, thirty.

My luggage is HUGE

27. Going to the airport provides several great reasons why you should all strive to get big. First up, you have to get all your crap out of the car and to the check-in. In my case I'm usually looking at a duffle bag of clothes for the weekend trip. You also need a bigger bag because all your crap is size XXX, plus you need a few extra shirts as you're bound to sweat through most of them and will need to change often.

Dave Tate's the shit.

4. I like the feeling of my belly on my upper thighs when I take a dump. Sometimes I even try to sit back further, fill my belly with air and blast away like I would a big squat.

I'm not allowed to sit in the "good" dinning room chairs at a friends house.

15. I like buying a new recliner every year because they all break down.



When I got home from the gyn today I polished the ice cream in the house. Doh! Erase that workout.
 
And to think I was worried I was almost up to 170 over christmas break!!!

Reading your and donuts log keeps me level headed and makes me stray away from doing irrational things like cutting down to fight at 145 - 150
 
Tuesday Feb.26

Warm up: foam roller, light stretching

_Back Squat_
135x10
225x5
275x3
315x3
365x3
365x3
365x3
365x3
315x3
315x3
225x10
135x20

_Bulgarian Split Squat_
BWx20+20
BWx20+20

Leg raises
Hip stretching

PerWO: 4.6 Lecithin, 3g CEE, 3g Beta-ALanine, b-50 complex, 1 serv.WPI
PeriWO: 1Tbs BCAAS, 1Tbs Beta-Alanine, CytoMax
PWO: 1 serv. WPI
later: beef! 1g gylcine, ZMA.
 
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