Thread: DW's Journal
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Old 12-30-2012, 05:57 PM   #1252
DieselWeasel
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Join Date: Mar 2010
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Quote:
Originally Posted by BendtheBar View Post
Been a great year for you. Can't wait to see what 2013 brings.
Thanks, Steve. I'm excited about 2013 too!




12.28.12
Sheiko CMS
Week 1, Day 3



Bench Press, Paused: 5 sets of 3 with 235


Squat: 6 sets of 3 with 375


Bench Press, Paused: 5 sets of 3 with 225


One-Arm Grenade Row: 2 sets of 8, each arm, with 110


Lateral Raise, Machine: 8,7,6 with 130

^ I haven't used a machine like in many, many years. Can't remember when. Thought it would be good variety to throw into the program, along with the two-dumbbell clean and press that I added, and the prescribed dumbbell lateral raise.


Standing Calf Raise: 3 sets of 10 with 300


Seated Tibialis Raise: 1 set of 15, each leg, with 45




12.29.12
Sheiko CMS
Week 1, Day 4



~4" Deficit Deadlift: 4 sets of 2 with 350


Incline Bench Press: 1 set of 2 with 225 (1-rep PR), then 4 sets of 4 with 200

^ The double w/ 225 wasn't in the program, but I wanted to get that PR before proceeding to the regular incline work.


Rack Pull, Below Knees: 4 sets of 2 with 525

^ I used straps for those heaviest sets because one of my callouses tore during the two 465 triples before 525.


Dip: 5,4,0 with BW+135

^ Totally ran out of gas after the 2nd set, probably because I did plenty of incline work today, besides the flat bench yesterday and earlier in the week.


Good Morning, Arched Back, Straight Legs: 4 sets of 5 with 240


Curl w/ Fat Gripz: 2 sets of 4 with 100


Reverse Curl w/ Fat Gripz: 2 sets of 6 with 60



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