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Old 09-22-2012, 06:23 AM   #1131
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that sucks to hear max
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Old 09-22-2012, 09:38 AM   #1132
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09.21.12
Sheiko CMS
Week 2, Day 3


Squat: 5 sets of 3 with 365

Bench Press, Paused: 5 sets of 3 with 210

Squat: 4 sets of 4 with 315 (no belt)

Standing Two-Dumbbell Lateral Raise: 4 sets of 10 with 30s

LifeFitness Ab Machine: 3 sets of 10 with 160
Crushed.
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Old 09-22-2012, 09:39 PM   #1133
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Crushed.
That's what I do!


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that sucks to hear max
It'll be okay, Rob. I will always have somewhere to train, regardless of how things go with my current gym.



09.22.12
Sheiko CMS
Week 2, Day 4


Push-Up w/ Band: 3 sets of 5 with blue

Halting Deadlift: 5 sets of 2 with 430

Incline Bench Press: 6 sets of 4 with 190

^ touch-and-go

LifeFitness Chest-Supported Row Machine: 3 sets of 8 with 170

Cross-Body Two-Dumbbell Hammer Curl: 8,7,6 (each arm) with 45s

^ alternating arms, each rep

- This was a new curl variation. I really like it.

Seated Calf Raise: 3 sets of 15 with 215 (120lbs in plates + 95lb empty machine)
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Old 09-23-2012, 12:10 AM   #1134
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You are killing this program dw!! Very strong work!!
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Old 09-25-2012, 12:48 AM   #1135
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You are killing this program dw!! Very strong work!!
Thanks, brutha.



09.24.12
Sheiko CMS
Week 3, Day 1


Squat: 5 sets of 3 with 365

Bench Press, Paused: 6 sets of 3 with 225

Squat: 5 sets of 5 with 315 (no belt)

Standing Two-Dumbbell Press: 8,7,4 with 70s

^ First two sets were slight PRs, but the third set sucked.

LifeFitness Ab Machine: 3 sets of 10 with 165

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Old 09-27-2012, 08:53 PM   #1136
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09.26.12
Sheiko CMS
Week 3, Day 2


Deadlift: 5 sets of 3 with 455

^ I only recorded the final set, so I don't know about the speed of the first four, but the 5th was very fast. It took me only 7 seconds to bang out 3 reps in that one.

- What's interesting about CMS is that my lower back is constantly sore during all four of these sessions in each week, along with when I'm walking around the neighborhood on my off days, and also bending forward to wash my legs in the shower, a little more on my left side than my right. While I have this perpetual soreness, some days worse than others, I'm still plowing through all these squats, deadlifts, and deadlift variations, with plenty of strength to spare.

Bench Press, Paused: 2 sets of 2 with 230, then 2 sets of 1 with 245, and then 2 sets of 2 with 230

^ I bumped up the weight slightly (5lbs) for all percentages, but not for the squat and deadlift. Too much lumbar soreness for an increase with either of those two.

- This was a pyramid with 245 (my new 85%) at the top. I didn't list the weights before the 230 on the way up, nor after the 230 on the way down.

-- I had some difficulty taking the bar out of the rack when I was doing the 2nd single with 245, but I pressed it without a problem.

Halting Deadlift: 5 sets of 4 with 405 (no belt)

^ I read somewhere, just a few minutes ago, that the lifter is supposed to pause the bar at his knees before bringing it back down, and I don't think I really do that. It looks like I just bring it to my knees and then immediately come down. However, I might continue to do it in this manner because my erectors have been giving me shit throughout the program, and I don't want to push it over the edge, resulting in a strain.

Dumbbell Pullover: 6,6,5 with 90

Standing Two-Dumbbell Lateral Raise: 4 sets of 10 with 30s

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Last edited by DieselWeasel; 09-27-2012 at 10:04 PM.
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Old 09-27-2012, 10:02 PM   #1137
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solid work out max...love the new system
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4 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 09-30-2012, 03:46 PM   #1138
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solid work out max...love the new system
Thanks, Rob.



09.28.12
Sheiko CMS
Week 3, Day 3


Squat: 3 sets of 3 with 365, then 3 sets of 2 with 390

Bench Press, Paused: 6 sets of 3 with 230

Squat: 4 sets of 6 with 300 (no belt)

Seated Calf Raise: 18,17,16 with 215 (120lbs in plates + 95lb empty machine)

Behind-The-Neck Pull-Up: 8,7,6 with BW

LifeFitness Ab Machine: 10,9,8 with 170

^ Those last two exercises were alternated as super-sets.





09.29.12
Sheiko CMS
Week 3, Day 4


Deficit (4") Deadlift: 4 sets of 3 with 375 (no belt)

Bench Press, Paused: 5 sets of 6 with 185

Rack Pull, Below Knee: 4 sets of 4 with 482.5

^ This was supposed to be 485, but I accidentally misloaded the bar, putting a 2.5lb plate on one side, and a 5 on the other.

Two-Dumbbell Cross-Body Hammer Curl, Alternating: 3 sets of 8, each arm, with 45s

Rope Pushdown: 9,8,7 with 90

^ Those last two exercises were alternated as super-sets.

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Last edited by DieselWeasel; 09-30-2012 at 07:12 PM.
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Old 09-30-2012, 07:11 PM   #1139
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Looking strong. Keep crushing that Sheiko.
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Old 10-02-2012, 06:37 PM   #1140
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Looking strong. Keep crushing that Sheiko.
Thanks, Steve.



10.01.12
Sheiko CMS
Week 4, Day 1


Squat: 7 sets of 3 with 365

Bench Press, Paused: 2 sets of 3 with 230, then 3 sets of 2 with 245, then 2 sets of 3 with 230

Hammer Strength Iso-Lateral Row: 1 set of 8 with 135 per side, both arms together, then 8,7 (each arm) with 160 per side, arms seperate

Dip: 4 sets of 6 with BW+90

Standing Toe Raise: 3 sets of 16 with 250

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