Whiskey, War, Suicide, and Guns

4/9/08 - Wednesday - Recovery Crap

20 min treadmill 4mph @ 3%

Reverse Hyper: 100xa bunch
Squat: BWxa bunch
TKEs: light bandx20x2
Retract-Row-Rotate: mini bandx20x2
Good Mornings: light bandx20x2



Hardcore posterior DOMs today.
 
4/10/09 - Thursday - Sheiko #29 Week 1 Day 3

Dynamic upper/lower warm up

Squat:
225 (50%)x5
265 (60%)x4
315 (70%)x3x2
335 (75%)x3x5

Bench:
155 (50%)x5
190 (60%)x5
225 (70%)x4
235 (75%)x3x2
250 (80%)x2x2
235 (75%)x3x2
225 (70%)x4
190 (60%)x6
155 (50%)x8

DB Row:
90x10x5

GHR:
BWx5x5


Nice and quick. Significant increase in volume and intensity next week, time to eat and rest. Continuing to not use a belt for anything. I hopefully can get away with only using a belt on 90% attempts in the squat. If the reps get too slow in a workout I will put it on, though.
 
For anytime:
50/50 Gemma/Milk Protein Isolate, Stevia sweetner, Aminogen, and Premium French Vanilla flavor

For Pre/Post Workout:
65/25/10 Waxy Maize Starch/Ion Exchange Whey Isolate/BCAA's then I get the Citrus Limeade Flavor

Then I just bulk order creatine and beta alinine seperately and add them to my shakes.
 
Donut62 said:
For anytime:
50/50 Gemma/Milk Protein Isolate, Stevia sweetner, Aminogen, and Premium French Vanilla flavor

For Pre/Post Workout:
65/25/10 Waxy Maize Starch/Ion Exchange Whey Isolate/BCAA's then I get the Citrus Limeade Flavor

Then I just bulk order creatine and beta alinine seperately and add them to my shakes.
Click to expand...

For a pre/peri/post, I ordered 60 WM and 30 Whey Isolate and BCAA (10).

Why the split on the anytime protein? I'm looking to upgrade from my 100% Whey.
 
$$$ mostly, Gemma is cheap. Plus it makes a nice compliment. Milk protein is 20% whey, 80% casein, and Gemma is a medium absorption protein. Gemma has a fantastic amino acid profile too, it's a solid protein and is inferior to dairy proteins only in taste and texture.
 
Donut62 said:
I recomend doing the Velocity Diet with soy protein only. Substitute all meat products with tofu. Also, look into slowburn lifting.
Click to expand...

* talks to hippie vegetarian housemate about Enright's new diet *

* off to Stat's log for a program and will follow a Misses' style progression *
 
4/11/08 - Friday - GPP/Recovery

30 min treadmill 4mph @ 3% grade
DB Flyes/Rev Flyes 20'sx15+15x3
Hammer Curl: 45'sx8x3
 
4/13/08 - Sunday - Sheiko #29 Week 2 Day 1

Squat:
225 (50%)x5
265 (60%)x4
315 (70%)x3x2
355 (80%)x2x5

Bench:
155 (50%)x5
190 (60%)x4
225 (70%)x2x2
250 (80%)x3x5

Front Squat (all %'s are of back squat):
198 (45%)x3x2
242 (55%)x3x2
265 (60%)x2x4

DB Bench:
80'sx8x5

supersetted with:

BB Row:
187x8x5

45 Degree Back Raise:
Dbl. Mini Bandx10x5


Good workout today. Used a belt on the very last set of back squats, and nothing else. I'm going to start turning around the J-hooks in the power rack, because I keep looking in the full length mirror on the wall and it's making me come forward too much when I squat.
 
Shit, man, that's a lot of sets! How long did that workout take you?
 
4/14/08 - Monday - GPP/Recovery

10min Rope Jumping
4 rounds of: 5 min bike/10xBW Squat/10xBW Push-up/10xCinder block swing
 
4/15/08 - Tuesday - Sheiko #29 Week 2 Day 2

Deadlift on 4" Box (all done DOH):
265x3
297x3
330x3x2
352x2x4

Bench:
155x6
190x6x2
205x6x4

Deadlift from Boxes (bar ~2" below knee):
286x4
396x4x2
424x4x4 (added belt for last two sets)

ChinsMOTHERFUCKER:
BWx5x5

Pistols to Low Box:
BWx5+5x5

Mini Band Pull Apart/DB Curl:
(mini bandx15/40'sx10)x3
 
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