Whiskey, War, Suicide, and Guns

[Donut62]

how many times during the day?

200mg half hour prior to each event. Basically when I started to warm up I would take it, put on the Ipod and just zone out.

 

[Donut62]

4/23/08 - Wednesday - Recovery

100 BW Squat
100 BW Push-Ups

20 min spinning bike

Ab Wheel BWx15x3

 

[Feature boy]

Shit, nice reps on the push-ups and squats! Were those done as one set or broken up?

 

[Donut62]

They were broken up, I would 10-20 squats and then 10-20 push-ups. Nothing set in stone, just making sure to get 100 of each in.

 

[Merrill]

4/23/08 - Wednesday - Recovery

100 BW Squat
100 BW Push-Ups

20 min spinning bike

Ab Wheel BWx15x3

How come you didn't do 2000 BW squats? I thought it was all the rage.

 

[Donut62]

4/24/08 - Thursday - Sheiko #29 Week 3 Day 3

Squat:
135x8
225x5
265x4
315x3x2
355x3x6

Bench:
135x8
155x5
185x4
225x3x2
250x3x7

Pull-Ups:
BWx5x5

GHR:
BWx7x5

Press:
132x8
154x4x5

Mini-Band Pull Apart:
Minix15x4

BB Curl:
95x8x3

Today was good. My squat felt the best today it has all cycle. I did the first 5 sets without a belt, and the last set of 355 with one and it felt like I was cheating, the bar was popping off my traps and everything. Bench was a suck fest, still sore from Wednesday's 270 pound doubles, but I grinded them out with a less than legal pause on the last two sets.

 

[Zerocrew1984]

needs more volume

 

[magicman531]

volume eh?

My last workout set scheme looked like:

4 reps x 1 set
4 x 1
2x1
1x1
Then 5 singles
6 reps 1 set

That was for the one arm clean and press

I've been making steady progress using that set/rep scheme. I think that's less than 35-40 reps total.

 

[Donut62]

I was never much of a volume whore before, but we will see how the results turn out. I find compelling arguments that as you get stronger you should constantly strive to increase volume and total workload. Whenever you look at the programs of top lifters, be it Oly, Powerlifting, or Strongman, the first thing everyone says is "HOLY FUCK LOOK AT THE VOLUME!!!eleven!!one!!". I think there is something to that.

 

[magicman531]

I based mine off of some older programs from the 50s and 60s era. Doug Hepburn to name one of the more prominent ones. He'd do under 32 reps on quite a few of them.

 

[Donut62]

And I don't think there is anything wrong with that approach at all, like I say this Sheiko cycle is kind of an experiment for me.

 

[Donut62]

4/25/08 - Friday - Recovery

15 min treadmill 4mph @ 3%
15 min elliptical 140bpm

Zombie Decline Sit-ups: 60x10x4
DB Ext Rot: 20'sx15x2

 

[enright3060]

* looks at Donuts total *

* feels inferior *

* Must pull sumo *

 

[Donut62]

4/27/08 - Sunday - Sheiko #29 Week 4 Day 1

Squat:
135x8
225x5
275x4
315x3x2
355x3x5

Bench:
135x8
175x5
205x5
235x4x5

Today was just one of those days where it wasn't happening. I should have stopped after the first 355 set of squats, but I bullied through enough work to consider it a workout and headed home before I hurt myself.

 

[liquid!]

He's not a machine!

It's almost good to see you crack. I can't keep up. I'm able to even do even half of the recovery work as you, I've been so tired. The last squat session was rough, and today's looks like its nearly identical. It won't be pretty. On bad days I tell myself all I have to do is the main sets and then I can leave. It may be one of those days.

 

[Donut62]

Yeah, I figured as long as you can hit the percent stuff the rest is a write off. We went out last night, and I think the beer+less sleep killed me. I did the 6x3 80% like a walk in the park last week, and today I had to rest 3-4 minutes between sets to even finish it. If you want to get in tune with your bodies limits, this is the program to do it.

It will be all be worth on max out day at the end of 32, my fluid friend.

 

[liquid!]

I can tell when I'm getting run down as I get an eyelid twitch/flutter...annoying as a get out.

Fridays squat session was hard 315x3 x6. My belt felt really tight (probably eating dinner 30-45 min beforehand is a bad idea) an I was lightheaded.

I really need to stay on top of the recovery work and stretching. I want to get my bodyfat down. Now that the weather finally starting to ease up I hope to get some roadwork in. I'd rather punch myself in the nads then go to the gyn and walk on a treadmill.

 

[Donut62]

I'd rather punch myself in the nads then go to the gyn and walk on a treadmill.

My solution to this is to show up so that I can do my cardio from 7-7:30 while Jeopardy is on.

 

[thethirddiaz]

My solution to this is to show up so that I can do my cardio from 7-7:30 while Jeopardy is on.

Haha. I would call you ghey, but I was planning to get there around 5 for Around the Horn or 530 for PTI, but that is about the busiest time at the gym, so it never worked out.

 

[liquid!]

Potent Potables for $1000 Alex.