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  2. Index of Training Logs

    Female: yummymummy |

    Bodybuilding & Strength Hybrid: JB | spy |

    Competitors: Jim | LittleChris | Paul George | RACK | CJ |

    Recomp/Fatloss: Tommymcnee6 | Kieran | fitdog | TheProducer | 1Tonne | joeyh1485 |

    Bodybuilding / Building Muscle: Gordon | Jim | Ash1981 | msowerby | 2004mark | JANIKvonD | Serratus | R0BLET | CS86 | LittleChris | LV. | Big Bear | Paul George | plod | ste McGrath | huntingground | RACK | Hivoltage | nick evans | KJW | BizzlesLunchBox | Floydy | Benicillin | Phmg | CJ |

    Strength: Andrew | G-G | Reaper power | Robbie | LittleLiam | robc1985 | Greyphantom | Greedy Ben | Levstar | JimmyF | Mobster | ostrain | welshguy84 | Dig | jj1981 |

spy's Intense Workout Journal

Discussion in 'Training Logs' started by spy, Feb 22, 2011.

  1. spy

    spy Full Member

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    5/14 - Extra

    Nice quick extra day.

    Flat DB Flyes:
    40x10
    45x10
    55x10
    65x10
    65x10

    Chins:
    bw x10
    bw x10
    bw x10
    bw x10
    bw x10

    DB Hammer Curls:
    55x10
    60x10
    70x10
    50x10
    40x10

    Cable Curls:
    40x12
    60x12
    80x12
    80x12
    80x12

    Preacher Curls:
    75x10
    75x10
    75x10
    75x10
    75x10

    + stretching
  2. spy

    spy Full Member

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    5/15 - Sheiko #40 - Session 8

    Great deadlift session. Deadlifts have been difficult every session so far during this cycle due to all the constant soreness, etc, but today went real well. The routine called for 3 singles at 640 (90%) and I did a super easy triple the last set. Could have easily hit a rep PR, but wasn’t even thinking about it. I was pretty fried by the time I got to deads off boxes (plates), and those were brutal. Floor press was easy.

    Deadlift:
    135x20
    225x12
    315x5
    355x5
    425x3
    495x3
    570x2
    640x1
    640x1
    640x3
    570x2
    570x2
    495x5

    Elevated Deadlift (bar raised ~4.25″):
    460x5
    535x5
    605x4
    605x4
    605x4

    Floor Press:
    135x12
    185x6
    215x5
    250x4
    250x4
    265x3
    265x3
    285x2
    285x2
    285x3
    265x3
    265x3
    250x5
    215x9
    185x12

    + stretching
  3. spy

    spy Full Member

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    5/16 - Extra

    Decided to do the bench portion of tomorrow’s session today. First time benching in a long time - didn’t feel too bad. Tried a few sets with my friend’s slingshot - interesting, but didn’t try too much.

    Standing Cable Crunches:
    70x10
    70x10
    115x10
    115x10
    115x10

    Straight arm Lat Pushdowns:
    70x10
    70x10
    70x10

    Dips:
    bw x12
    bw x12

    Bench Press:
    135 x12
    135 x12
    135 x12
    135 x12
    185x6
    215x6
    250x6
    250x6
    250x6
    250x6

    Bench Press with Slingshot:
    250x6
    250x6
    225x6
    225x6

    + stretching
  4. spy

    spy Full Member

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    5/17 - Sheiko #40 - Session 9

    Great workout. Squats and overheads all felt solid.

    Push Press:
    95x12
    135x12
    150x5
    180x4
    210x3
    210x3
    240x3
    240x3
    240x3
    240x3
    240x3
    240x3

    Squats:
    285x5
    340x4
    400x3
    455x3
    455x3
    455x3
    485x2
    485x2
    485x2
    485x2

    Incline Bench Press:
    185x10
    185x10
    185x10
    185x10
    185x10

    Leg Press:
    650x6
    740x6
    830x6
    920x6
    1010x6
    1100x6

    Seated GMs:
    225x5
    225x5
    225x5
    225x5
    225x5

    + stretching
  5. LittleLiam

    LittleLiam Top Contributor

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    Training Log:
    Click Here
    Strong like bull!

    Great squats pal
  6. spy

    spy Full Member

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    Thanks man, hoping another run of Sheiko after this will put me in the mid 600's...we'll see!
    LittleLiam likes this.
  7. LittleLiam

    LittleLiam Top Contributor

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    Training Log:
    Click Here
    That'll be huge! I'm 15lbs off 500. Will get that in the next training cycle. At 181-187 bw...
  8. spy

    spy Full Member

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    5/20 - Sheiko #40 - Session 10


    Exhausting! All the weights moved easy enough, but this ran me into the ground.

    Push Press:
    95x12
    135x10
    150x5
    180x4
    210x3
    210x3
    240x3
    255x2
    255x2
    255x2
    255x2
    240x3
    240x3

    Squat:
    285x5
    340x4
    400x3
    455x3
    455x3
    455x3
    455x3
    455x3
    430x4
    430x4
    430x4
    430x4

    Standing GMs (high bar):
    225x5
    225x5
    225x5
    225x5
    225x5

    Flat DB Flye:
    40x10
    40x10
    40x10
    40x10
    40x10

    Rope Pushdowns:
    60x10
    60x10
    60x10
    60x10
    60x10

    + stretching
  9. spy

    spy Full Member

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    5/22 - Sheiko #40 - Session 11

    Deadlifts were tough as usual. Seems it’s like that every week, and it seems I always have just enough to get through what I need to do.

    Deadlift:
    135×12
    135×12
    225×10
    355×4
    425×4
    495×3
    570×3
    570×3
    570×3
    570×3
    570×3
    570×3
    495×3

    Floor Press:
    135×12
    185×6
    215×5
    250×4
    250×4
    265×3
    265×3
    285×3
    285×3
    285×3
    265×4
    265×4
    250×5
    250×5
    230×6
    215×8
    195×10
    185×10

    Pec Flye Machine:
    100×10
    170×10
    170×10
    170×10
    170×10

    Shrugs:
    405×6
    405×6
    405×6
    405×6
    405×6
    405×6

    + stretching
  10. spy

    spy Full Member

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    5/24 - Sheiko #40 - Session 12

    #40 completed at last. What a grind of a month. Not sure if I’ll deload next week, or just jump into another Sheiko run. Feeling pretty beat up - Sheiko training while in a caloric deficit is brutal.

    Push Press:
    95x12
    135x10
    150x5
    180x4
    210x3
    210x3
    240x2
    240x2
    240x2
    240x2
    240x2
    240x3

    Squat:
    285x5
    340x4
    400x3
    455x3
    455x3
    485x2
    485x2
    485x2
    455x3
    455x3

    Seated GMs (high bar):
    225x5
    255x5
    275x5
    275x5
    275x5

    Arm Curl Machine:
    50x20
    100x10
    125x10
    125x10
    100x10
    75x10
    75x10
    75x10
    75x10
    75x10

    + stretching
  11. spy

    spy Full Member

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    5/27 - Sheiko #31 - Session 1

    First workout of another Sheiko run. Not bad.

    Push Press:
    95x12
    135x10
    150x5
    185x4
    210x3
    210x3
    240x3
    255x2
    255x2
    255x2
    255x2
    240x3
    195x6
    195x6
    195x6
    195x6

    Squats:
    285x5
    340x5
    400x2
    400x4
    400x6
    400x8
    400x7
    400x5
    400x3

    Standing Oly GMs:
    225x5
    225x5
    225x5
    225x5
    225x5

    Klokov Press:
    45x10
    65x10
    95x10
    115x10
    115x10

    + stretching
  12. spy

    spy Full Member

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    5/29 - Sheiko #31 - Session 2

    Nice session. After the 2 doubles @ 675 I was spent. Did one more set after that and was absolutely beat. Moved on to floor press, which felt super easy today. Went a little heavier than called for because things were feeling so smooth.

    Deadlift:
    225x12
    315x6
    405x3
    495x1
    585x1
    675x2
    675x2
    585x4

    Floor Press:
    135x12
    180x5
    215x5
    250x4
    250x4
    265x3
    265x3
    285x2
    285x2
    305x1
    315x2
    285x2
    285x2
    265x3
    265x3
    250x4
    230x6
    215x8
    195x10
    180x15

    Pec Flye Machine:
    150x10
    150x10
    150x10
    150x10
    150x10

    Bicep Curl Machine:
    100x10
    100x10
    100x10
    100x10
    100x10
    75x10
    50x15

    Cable Crunches:
    120x10
    120x10
    120x10
    120x10
    120x10
    120x10

    + stretching
  13. spy

    spy Full Member

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    6/1 - Sheiko #31 - Session 3

    Great squat session. I tried wide-stance squats for the first time in quite a while and they felt very solid. Have a lot more in the tank, just need to get used to walking out/setting up/walking in before I go heavier.

    Push Press:
    95x12
    135x10
    150x5
    180x4
    180x4
    210x3
    210x3
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2

    Wide-stance Squat:
    225x10
    285x5
    340x4
    405x3
    495x2
    550x2
    585x2
    600x2

    Seated GMs:
    225x5
    225x5
    275x5
    275x5
    325x5

    Dips:
    bw x6
    bw x6
    bw x6
    bw x6
    bw x6

    Overhead BB Extension:
    95x10
    95x10
    95x10
    95x10
    95x10

    + stretching
  14. spy

    spy Full Member

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    6/3 - Sheiko #31 - Session 4

    Excellent workout. Everything felt nice and strong.

    Push Press:
    95x12
    135x10
    150x5
    180x4
    210x3
    210x3
    240x2
    240x2
    270x1
    270x1
    270x2
    225x5
    225x5
    225x5
    225x5
    195x5

    ATG Squat:
    285x5
    340x4
    400x3
    455x2
    455x2
    455x2
    455x2
    455x2

    Flat DB Flye:
    45x10
    45x10
    45x10
    45x10
    45x10

    Standing GMs:
    225x5
    225x5
    275x5
    275x5
    275x5

    Bicep Curl Machine:
    75x10
    100x10
    100x10
    86x10
    86x15
    75x15
    62x15
    50x30

    + stretching
  15. darkside

    darkside Top Contributor

    Messages:
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    1,648
    Training Log:
    Click Here
    havnt looked through your whole log but it looks good, i was looking into running sheiko myself so will keep looking through.
    do you compete at all, with a 322kg deadlift your definitely at the top level.

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