DW's Journal

[DieselWeasel]

Sheiko CMS
Week 6, Day 4
10.20.12

Bench Press, Paused: 5 sets of 3 with 215

Deadlift: 6 sets of 2 with 455

Dip: 4,3 with BW+135

^ I wanted to do multiple sets of 4, like the program prescribes, but I guess the weight prevented that today.

Lying Leg Curl: 8,7,6 with 175

Barbell Curl: 1 set of 33 with 45 (3-rep PR)

^ The burn was brutal toward the end.

Seated Calf Raise: 2 sets of 15 with 130 + machine

[RobMoriRB]

hell of a work out MAx....keep it up

[BendtheBar]

Another rock solid pounding.

[DieselWeasel]

Thanks, guys.



Sheiko CMS
Week 7, Day 1
10.22.12

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

Squat: 5 sets of 2 with 365

Bench Press, Paused: 4 sets of 2 with 215

Chin-Up: 1 set of 22 with BW

Standing Two-Dumbbell Lateral Raise: 4 sets of 8 with 35s

Dumbbell Windmill: 6 sets of 1, each arm, with 75

[BendtheBar]

Look better than most bodybuilders.

[DieselWeasel]

Originally Posted by BendtheBar

Look better than most bodybuilders.

Thanks, Steve! I think I look good for a powerlifter, but not nearly as shredded as a bodybuilder, especially those who are on stage.


Also, that pic was a little blurry. Here's the pic with better quality:

[DieselWeasel]

Sheiko CMS
Week 7, Day 2
10.24.12

Bench Press, Paused: 6 sets of 3 with 230

Deadlift: 5 sets of 2 with 455

One-Arm Seated Cable Row w/ 4" Grenade Ball: 2 sets of 8, each arm, with 100

^ Sick new EliteFTS cable attachment which works the forearms/grip while hitting the lats, biceps, triceps, or delts, depending on the exercise.

Two-Dumbbell Standing Press: 7,6,5 with 75s

^ This was easier than the previous week because I did the clean from the floor for each set, not from the hang.

Standing Toe Raise: 18,17,16 with 255

Hanging Raise, Straight Legs: 15,13 with BW

^ Legs were brought parallel to floor.

[BendtheBar]

Originally Posted by DieselWeasel

but not nearly as shredded as a bodybuilder, especially those who are on stage.

Know what though? Go to one of these local shows are half the guys don't have abs. You could drop 10 pounds of fat and probably win.

[DieselWeasel]

Originally Posted by BendtheBar

Know what though? Go to one of these local shows are half the guys don't have abs. You could drop 10 pounds of fat and probably win.

Maybe.



Sheiko CMS
Week 7, Day 3
10.26.12

Squat: 2 sets of 2 with 365, then 2 sets of 1 with 390

Bench Press, Paused: 5 sets of 2 with 230

Squat: 4 sets of 3 with 340

Dumbbell Pullover: 2 sets of 10 with 90

Two-Dumbbell Lateral Raise, Standing: 4 sets of 8 with 35s






Sheiko CMS
Week 7, Day 4
10.27.12

Incline Bench Press: 5 sets of 3 with 200

Deadlift: 4 sets of 3 with 430 (no belt)

Dip: 4,4,4,1 with BW+135

Lying Leg Curl: 9,8,7 with 175

One-Arm 4"-Grenade Curl: 3 sets of 6, each arm, with 60

Dumbbell Windmill: 5 sets of 1, each arm, with 80

Standing Toe Raise: 2 sets of 16 with 260



^ Final training video before the meet, November 11th.

[Ramrod]

Originally Posted by BendtheBar

Look better than most bodybuilders.

x2 and some killer workouts too....