Goals & Gains Riks Training Log

[rikwebb]

Didn't realise I last used this log this far back.

Started back lifting 4 months ago after getting some plates and a barbell at home. Running Sheiko again for the big 3 and 5/3/1 for shoulder press.

Logging back on here starting Monday

 

[MilkManUK]

Welcome back to the logs Rik!

 

[rikwebb]

Sheiko #37 W1D1

Paused Bench (3 second pause at the bottom)

1 x 5 @ 47.5kgs / 104.5lbs
2 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 65kgs / 143lbs
5 x 3 @ 70kgs / 154lbs
1 x 6 @ 47.5kgs / 104.5pbs
2 x 6 @ 57.5kgs / 126.5lbs
4 x 6 @ 62.5kgs / 137.5lbs

Flat Dumbbell Flye
5 x 10 @ 17.5kgs / 38.5lbs

JM Press
4 x 10 @ 45kgs / 99lbs

Tate Press
3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
2 x 5 @ 75kgs / 165lbs
5 x 5 @ 87.5kgs / 192.5lbs

Good Mornings

5 x 5 @ 50kgs /110lbs

 

[rikwebb]

08/09/21 Sheiko #37 W1D2

Incline Bench

6 x 4 @60kgs/132lbs

Deadlift

1 x 5 @ 65kgs / 143lbs
2 x 5 @ 77.5kgs / 170.5lbs
2 x 4 @ 90kgs / 198lbs
4 x 3 @ 97.5kgs / 214.5lbs

Rack Pulls

1 x 5 @ 65kgs/ 143lbs
2 x 5 @ 77.5kgs/ 170.5lbs
2 x 4 @ 90kgs / 198lbs
4 x 3 @ 105kgs / 231lbs

Ab Wheel 4 x 10

Deadbugs 3 x 8

 

[rikwebb]

Sheiko #37 W1D3

Bench

1 x 7 @ 47.5kgs / 104.5lbs
1 x 6 @ 52.kgs / 115.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
2 x 2 @ 70kgs/154lbs
2 x 3 @ 67.5kgs / 148.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
1 x 8 @ 52.5kgs / 115.5lbs
1 x 10 @ 47.5kgs / 104.5lbs

Dumbbell Flyes: 5 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 95kgs / 209lbs


5/3/1 SOHP

1 x 5 @ 20kgs / 40klbs
1 x 5 @ 25kgs / 55lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 5 @ 35kgs / 77lbs
1 x 5 @ 40kgs / 88lbs
1 x 5 + 5 @ 45kgs / 99lbs
5 x 10 @ 27.5kgs / 60.5lbs

 

[Stargazer Rex]

Thank you for converting to pounds for my dumb american ass. you da real mvp

5 years later and I still can't do it!

 

[rikwebb]

Sheiko #37 W2D1

Paused Bench ( 3 second pause at the bottom)

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5 lbs
2 x 3 @ 65gs / 143lbs
6 x 2 @ 75kgs / 165lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

2 x 10 @ 45kgs / 99lbs
2 x 10 @ 47.5kgs / 104.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 2 @ 100kgs / 220lbs
1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 80kgs / 176lbs
4 x 3 @ 95kgs / 209lbs

 

[rikwebb]

Sheiko #37 W2D2

Bench

1 x 5 @ 47.5kgs / 104.5lbs
2 x 5 @ 57.5kgs / 126.5lbs
5 x 4 @ 67.5kgs / 148.5lbs

Rear Delt Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Banded Face Pulls 3 x 10

Deadlift to Knees

1 x 4 @ 65kgs / 143lbs
2 x 4 @ 77.5kgs / 170.5lbs
4 x 4 @ 90kgs / 198lbs

Deadlift

1 x 4 @ 65kgs / 143.5lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
5 x 3 @ 97.5kgs / 214.5lbs

Ab Wheel

4 x 10

Deadbugs

3 x 8

 

[MilkManUK]

Had to look up what a dead bug was! (Aside from the obvious)

 

[rikwebb]

Sheiko # 37 W2D3 + SOHP 5/3/1

Bench

1 x 6 @ 47.5kgs / 104.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
2 x 4 @ 65kgs /148.5lbs
2 x 3 @ 70kgs / 154lbs
2 x 2 @ 75kgs / 165lbs
1 x 4 @ 70kgs / 154lbs
1 x 5 @ 65kgs / 148.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
1 x 7 @ 47.5kgs / 104.5lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 4 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
6 x 3 @ 95kgs / 209lbs
1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 80kgs / 176lbs
4 x 2 @ 95kgs / 209lbs

SOHP

1 x 5 @ 20kgs / 44lbs
1 x 5 @ 25kgs / 55lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 3 @ 37.5kgs / 82.5lbs
1 x 3 @ 42.5kgs / 93.5lbs
1 x 3+5 @ 47.5kgs / 104.5lbs
5 x 10 @ 27.5kgs / 60.5lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs

 

[rikwebb]

Sheiko #37 W3D1

Paused Bench ( 3 second pause at the bottom)

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 65kgs / 143lbs
5 x 3 @ 75kgs / 165lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

4 x 10 @ 47.5kgs / 104.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
5 x 5 @ 87.5kgs / 192.5lbs

 

[rikwebb]

Sheiko #37 W3D2

Bench

1 x 6 @ 47.5kgs/ 104.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
2 x 4 @ 65kgs / 143lbs
2 x 3 @ 70kgs / 154lbs
2 x 2 @ 75kgs / 165lbs
2 x 3 @ 70kgs / 154lbs
1 x 4 @ 65kgs / 143lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
1 x 7 @ 52.5kgs / 115.5lbs
1 x 8 @ 47.5kgs / 104.5lbs

Rear Delt Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Deadlift to Knees

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 4 @ 90kgs / 198lbs
4 x 4 @ 97.5kgs / 214.5lbs

Rack Pulls

1 x 5 @ 77.5kgs / 170.5lbs
2 x 5 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs

Ab Wheel

4 x 10

Deadbugs

3 x 8

 

[rikwebb]

Sheiko #37 W3D3 + SOHP 5/3/1

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 5 @ 65kgs / 143lbs
5 x 2 @ 75kgs / 165lbs
1 x 6 @ 47.5kgs / 104.5lbs
2 x 6 @ 57.5kgs / 126.5lbs
4 x 6 @ 62.5kgs / 137.5lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs/137.5lbs
1 x 5 @ 75kgs / 165lbs
2 x 5 @ 87.5kgs / 192.5lbs
5 x 4 @ 95kgs / 209lbs

SOHP 5/3/1

1 x 5 @ 20kgs / 44lbs
1 x 5 @ 25kgs / 55lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 5 @ 40kgs / 88lbs
1 x 3 @ 45kgs / 99lbs
1 x 7 (1+6) @ 50kgs / 110lbs
5 x 10 @ 27.5kgs / 60.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs

 

[rikwebb]

Yesterday:

Sheiko #37 W4D1

Paused Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs/126.5lbs
2 x 3 @ 65kgs / 143lbs
5 x 3 @ 75kgs / 165lbs

Flat Dumbbell Flye

5 x 10 @ 17.5kgs/38.5lbs

JM Press

3 x 10 @ 47.5kgs/104.5lbs
1 x 10 @ 50kgs / 110lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
3 x 2 @ 105kgs / 231lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
4 x 2 @ 100kgs / 220lbs

 

[rikwebb]

Sheiko #37 W4D2

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
3 x 2 @ 80kgs / 176lbs
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 60kgs / 132.5lbs
4 x 4 @ 70kgs / 154lbs

Rear Delt Flye

5 x 10 @ 17.5kgs / 38.5lbs

Deadlift

1 x 4 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
3 x 2 @ 110kgs / 242lbs

Ab Wheel 4 x 10

Deadbugs 3 x 8

 

[rikwebb]

Sheiko #37 W4D3

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
5 x 5 @ 65kgs / 143lbs

Dumbbell Flyes

5 x 10 @17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
6 x 3 @ 100kgs / 220lbs

SOHP

1 x 5 @ 20kgs / 44lbs
1 x 5 @ 25kgs / 55lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 50kgs / 110lbs
1 x 1 @ 60kgs / 132lbs
1 x 1 @ 67.5kgs / 148.5lbs
1 x 1 @ 60kgs / 132lbs
5 x 10 @ 27.5kgs / 60.5lbs

 

[rikwebb]

Had a week off on holiday, back to the grind

Sheiko #39 W1D1

Paused Bench

1 x 5 @ 47.5kgs / 104.5lbs
2 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
5 x 3 @ 72.5kgs / 159.5lbs

Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

2 x 10 @ 47.5kgs / 104.5lbs
2 x 10 @ 50kgs / 110lbs

Tate Press

3 x 10 @ 17.5gs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
2 x 5 @ 75kgs / 165lbs
2 x 5 @ 90kgs / 198lbs

 

[MilkManUK]

Go anywhere nice Rik? Also, what's your bodyweight sitting at these days?

 

[rikwebb]

Go anywhere nice Rik? Also, what's your bodyweight sitting at these days?

Went to Newquay, me and my wife plus our dog. Apart from some rain and strong winds on the first night we got lucky with some nice weather and pretty much got a couple of hours at some of the beaches there aswell as visiting some places down there during the week.

Second question, couldn't tell you to be honest haven't really checked in a while.

 

[MilkManUK]

Went to Newquay, me and my wife plus our dog. Apart from some rain and strong winds on the first night we got lucky with some nice weather and pretty much got a couple of hours at some of the beaches there aswell as visiting some places down there during the week.

Second question, couldn't tell you to be honest haven't really checked in a while.

Oh nice mate, Newquay is great, my in-laws lived there for a while so we had many great trips there - probably a little quieter now than it would have been a month or so ago! We're off to Cornwall towards the end of October for a wedding, first time we've been since the in-laws moved away from there.