Jonathan (5/6) Shoulders and Biceps

Another misc day. Today I focused less on upper back groups like lats, and more on shoulders, rear delts, traps, and some biceps.

Shoulder Press Machine: increasing weights - 5*1, 5*2, 4*2, 4*3

Vertical Rows: (100lbs effective cable tension) - 8*4

Shoulder Flys: 30*10*1, 25*8*3

Shrug Machine: 3 plates per side, 12*4

Barbell Curls: 70*10*1, 80*10*1, 90*10*2

Calves Machine: 25*4

Abs: ~25*5 random stuff

Jonathan (4/4) Misc Day

On my non-powerlifting days, I often do a combo routine that attempts to cover shoulders, upper back, biceps, and some triceps. This is basically my "filler" day that tries to cover muscles that don't get special attention during Sheiko. You can call it beach muscle day if you want, but I don't really consider upper back a beach muscle.

Shoulder Press (dumbbells)
50*5*1, 60*5*1, 65*4*2, 70*4*2

Pull Ups (weighted)
BW*8*1, (BW+25)*8*3, BW*6*1

Lawn Mower Pulls (dumbbells)
85*8*4, each side

Pulling barbell up from waist to chest (name?)
110*8*4

Triceps Extension (cables)
unknown*8*4

Curls
Machine: unknown*8*3
Barbells: 45*8*3

Abs
approx 25*5*random stuff

Calf Raises
20*4*enough to make it burn hard

Jonathan (3/10) Shoulders, Back, Bi's

On my non-Sheiko days, I try to hit other muscles I somewhat care about but aren't covered by Sheiko's pure powerlifting plan.

Standing Shoulder Press: 95x5x1, 105x5x1, 115x4x2, 125x3x2, 135x2, 125x3x1

Weighted Pull ups: 0lbs x 8, 10lbs x 8, 20lbs x 6, 20lbs x 6, 0lbs x 6

Standing Rows with Barbell: 135x8x4

Pull Downs: 135x8x4

Misc Curls Burnout: dumbbells 30-40 lbs x 6 x 3, straight bar reverse curls 40-50 lbs x 6 x 2

Gordon: 8/22 & 8/23

8/22/09: Speed day

Box Squat: 9x3@185 (fast)
Bench: 8x3@135 (medium fast)
Bent over row: 3x6@154 (medium)
Hanging leg raise: 6,8,8,8
Cable standing crunch: 3x8@100

All the speed sets started out medium, then got faster as the sets went on. Didn't quite know what to do with all the extra hours at the gym, so did some abs too.

8/23/09: Accessory day

Good Morning: 3x5@185 (medium) per Nate's advice I'm going to start progressively adding weight to gm's
DB curl: 8@30; 4x8@35 (slow)
Calf raise: standing - 2x8@160; seated - 2x8@90
Sit ups: 3x10@45

Was really unfocused today and babbled too much. Need to increase work capacity (conditioning) and focus.

Also, I've decided to enter into a bodybuilding pre-competition phase on account of an ex coming into town this weekend, and me needing to show her what she's missing. The plan is to drop to 1000 Cal/day, take ECA stack, and carb/water deplete starting today. John I'll need advice for good tanning salon, Andre for hair removal/manicure/pedicure, Shanker for ways to push her out of my life, and Rene for fashion tips :D

Gordon: 8/16 & 8/18

8/16/09 - Accessory day, not much happening, just did some stuff that shouldn't take away from recovery.

Good morning: wide stance, 2x8@95; 3x5@135 (medium)
BB curl: 8@60, 70, 80 (slow)
Standing calf raise: 3x10@160
Incline sit up: 12@40, 45, 45

8/18/09 - Volume day, weight this morning was 179, on target for my bulk plan.

Squat: 5x5@295 (slow)
Bench: 5x5@195 (medium slow)
Deadlift: 5@353; 5+1@353 (slow)

Squats felt ok, starting to get tough to finish though. May just go up by 5lbs next week. Bench is recovering slowly from my brief hiatus. Deadlifts felt ok, except the 1st rep, which was REALLY SLOW, possibly from hips raising before pulling. After I finished the 2nd set, Nate told me to do another rep, so I had to do another one. Gym etiquette is weird like that.

My stupid velcro belt actually failed on me on the last rep of a set of squats at the bottom of the hole. I was lucky to finish that set, despite losing abdominal pressure all of a sudden. I need to order a new belt soon.