ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 10, 2006 7:45:56 GMT -5
July 10
Std DB Press 40lbs 2x20
BB Curls 70lbs 2x10
Hammer Curls 25lbs 2x10
Standing Abs 140lbs 2x10
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 14, 2006 7:42:52 GMT -5
July 14
DE Lower
Lat Pulldowns (c-grip) 210lbs 3x10
SUPERSETTED WITH
Split Squats 95lbs 3x8
14in box squats 185lbs 6x2 (3ws, 3ms)
1 Leg Ext. 70lbs 3x10
Seated Leg Curl 110lbsx20
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 15, 2006 21:58:52 GMT -5
swam 1000m
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Post by Johnny Mnemonic on Jul 16, 2006 10:40:03 GMT -5
Hell of a swim!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 19, 2006 18:40:07 GMT -5
haha thanks Johnny.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 19, 2006 18:40:48 GMT -5
July 16
Swimming 25mx60laps!! total= 1500m
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 19, 2006 18:41:08 GMT -5
July 17
Back Squat 155lbsx5 185lbs 2x4 215lbs 3x2 (add something called a belt... never tried that before lol) 250lbs 5x2
Bench 155lbsx5 185lbsx4 215lbs 2x3 250lbs 6x3 (1st and 3rd rep was easy on every set... but I struggled with the 2nd) lol
DB Press 70lbs 5x10
Back Squat 155lbsx5 185lbsx5 215lbs 5x4
Standing Abs 130lbs 3x10
First day of Sheiko. WOW. Everything was fine until those last squats. WOW. Workout took about 95 minutes so I am going to have to block out a larger time for workouts than I am used too. One day in...
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 19, 2006 18:41:36 GMT -5
July 19
Sheiko w-1, d-2
Deadlift 215lbsx4 255lbsx4 300lbs 2x3 340lbs 5x3
Bench 155lbsx6 185lbsx5 215lbs 2x4 235lbs 2x3 250lbs 2x2 235lbs 2x3 215lbsx4 200lbsx6 185lbsx8 155lbsx10 (you can imagine how tired I am by this point)
DB Incline 50lbs 5x10
Deadlifts to Knees 215lbsx4 255lbsx4 300x (not even getting it off the floor, much less 5x4)
Good Mornings 95lbsx5 105lbs 4x5
WOW. Probably the longest woorkout of my life. I am dead. It is tough to type at this point. I aint gonna let it beat me though.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 21, 2006 7:59:11 GMT -5
July 21
Sheiko w-1 d-3
Bench 155lbsx5 185lbsx4 215lbs 2x3 250lbs 5x3
Squat 155lbsx5 185lbsx4 215lbs 2x3 250lbs 5x3 (the hardest thing I have ever done in my life)
Bench 170lbsx5 200lbsx4 235lbs 5x3 (last 2 sets were most explosive)
DB Flys 25lbs 5x10
Abs crunches
My entire body is sore. From my fingers, forearms, shoulders, rear delts (although I havent directed trained any of these), lower back (bad), legs, biceps. Pretty much my entire body. Wow.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 24, 2006 8:30:18 GMT -5
July 24
Sheiko w-2 d-1
Bench 155lbsx5 185lbsx4 215lbs 2x3 250lbs 3x3 265lbs 3x2 (this felt lighter and more explosive than 250)
Squat 155lbsx5 185lbsx4 215lbs 2x3 250lbs 5x3 (I hate squats)
Bench 170lbsx4 200lbs 2x4 235lbs 3x4 (hlding in a master dump) 235lbsx1 (1 more rep and I would have ruined my shorts)
20 minutes later...
DB Press 75lbs 5x10
Crunches
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 26, 2006 21:52:14 GMT -5
July 26
Sheiko w-2, d-2
Everyday of Sheiko so far has taken at least 90minutes. I got to the gym tonight 60 minutes before it closed....
DL (standing on 4 in box) 215lbsx3 255lbs 2x3 275lbs 4x2
Bench 155lbsx5 185lbsx4 215lbs 2x3 250lbs 3x2 (all of this felt like nothing was on the bar.. light and explosiv!)
Paused Bench 235lbs 2x3 215lbsx4 185lbsx6 155lbsx8 (light all of them)
DB Incline 55lbs 5x10 (smoked it)
DL (off of 4in box) 215lbsx4 255lbsx4 30lbs 2x3 (al this was easy until...) 340lbs 3x3 340lbsx1 (not finishing last 2 sets. no way)
Good Mornings never got to them. Gym closed.
So I got in almost my entire workout in under 60 minutes. Until the 340lbs DLs, I was smoking everything. I am feeling better and stronger already!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Aug 1, 2006 14:22:47 GMT -5
Aug 1
Bench 175lbsx5 185lbsx4 215lbs 2x3 250lbs 3x3 265lbs 3x2
Leg Ext SUPERSETTED WITH Seated Leg Curls
5x10 110lbs-160lbs
Bench 170lbsx4 210lbs 2x4 235lbs 4x4
DB Press 80lbs 5x10
Decline Abs +45lbs 3x10
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Post by Boris on Aug 21, 2006 18:37:34 GMT -5
How are things going w. the routine YL? Have you finished your training cycle w. Sheiko?
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Post by Boris on Aug 27, 2006 8:10:52 GMT -5
Happy B-Day!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Aug 28, 2006 21:23:16 GMT -5
thanks boris! Took a long vacation from the gym and sucked it up tonight!
August 28
Bench barx30 155lbsx5 185lbsx15 205lbsx6 205lbsx6 205lbsx3
DB Press 60lbs 2x10
Rolling DB Ext. 30lbs 2x10
Std. Military Press 115lbs 2x10
Hammer Curls 30lbs 2x10
Decline Abs 2x15
I know I suck. Been 26days since I was last in the gym. Lots of reasons... mainly laziness. Weighed about 212 at the end. Felt like trash.
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