spy's Intense Workout Journal

4/25 - Legs

This workout was pretty average. Energy levels were really low, and just wasn’t feeling it. Hit 550 on the squat, but was thinking about the clot in my calf more than anything. 550 was maybe a 95% effort lift and I knew I wasn’t going to hit a PR so I called it good. Wanted a PR on deficit sldls, but it just wasn’t there either.

Squats:
135x12
225x10
315x5
405x3
495x1
550x1
495x3

Deficit SLDL (bar @ ankle height):
225x5
315x3
405x2
475x1
500x1

Seated Leg Extension:
305x10
305x10
305x10

Lying Leg Curls:
100x10
100x10
100x10

+ stretching
 
4/26 - Shoulders

Decent shoulder workout, but my arms and shoulders were still pretty fried from Tuesday’s great pressing session. Kept volume pretty light so I’m not burnt out for the start of next week’s new training cycle.

Push Press:
95x12
135x12
165x5
195x3
225x1
250x1
260x2
225x4

Single-arm Overhead DB Press:
80x2
90x2
100x2
110x2
120x2

+ stretching
 
Not really hurting anymore. I can still feel it under the skin - it's like a marble - but not super sensitive/painful like it was last week/earlier in the week. It takes a while for the body to reabsorb it, but the key thing is that it hasn't gotten bigger/worse. Thanks for asking!
 
4/29 - Sheiko #40 - Session 1

First workout of Sheiko #40, slightly modified to accommodate overhead presses. Exhausting workout.

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

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

Floor Press:
195x5
230x5
265x4
265x4
265x4
265x4
265x4

Standing GMs:
135x5
185x5
225x5
275x5
225x5

Seated Leg Extension:
305x6
305x6
305x6
305x6
305x6
305x6

+ stretching
 
4/30 - Extra

‘extra workout’ consisting of movements from the Sheiko program that are scheduled during the main workouts. I will do these every Tues/Thurs.

Flat DB Flye:
50x10
50x10
50x10
50x10
50x10

Dips:
bw x10
bw x10
bw x10
bw x10
bw x10

JM Press:
135x10
135x10
135x10
135x10
135x10

Concentration Curl:
40x10
40x10
40x10
40x10
40x10

DB Hammer Curl:
40x10
40x10
40x10
40x10
60x10
70x10

+ stretching
 
5/1 - Sheiko #40 - Session 2

Brutal workout. My legs and back were feeling really sore for whatever reason today, which made deads pretty tough. Got it done though.

Deadlift:
135x12
225x10
355x4
425x4
425x4
495x3
495x3
570x3
570x3
605x2
605x2
605x2
605x2

Elevated Deadlift (bar raised ~4.25″):
425x5
495x4
570x3
570x3
640x3
640x3

Floor Press:
135x12
180x8
195x7
215x6
230x5
250x4
265x3
265x3
285x2
285x2
300x1
300x1
300x1
285x2
285x2
265x3
250x4
230x6
215x8
195x10
180x15

Standing Ab Crunch:
100x10
125x10
125x10
100x10
100x10

+ stretching
 
5/3 - Sheiko #40 - Session 3

So ends week 1. Killer workout. Squats felt much better than on Monday. Overheads were nice and strong.

Squat:
135x12
225x5
285x5
340x4
400x3
400x3
455x3
455x3
485x2
485x2
485x2
485x2

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

ATG Squat:
315x5
370x4
430x3
430x3
430x3
430x3

Seated GMs:
185x5
225x5
275x5
325x5
355x5

CG Bench:
225x6
225x6
245x6
255x6
255x6

Overhead BB Extensions:
95x10
115x10
135x10
115x10
115x10

+ stretching
 
5/6 - Sheiko #40 - Session 4

This workout was absolutely brutal. The second week is always the hardest week (for me at least) when doing these Sheiko routines. Tons of DOMS, fatigue, etc from the previous week and the second week doesn’t let up. This was extremely exhausting.

Squat:
135×12
225×5
285×5
340×4
400×3
400×3
455×3
455×3
455×3
455×3
455×3

Push Press:
135×5
150×5
180×4
210×3
240×2
240×2
240×2
240×2
240×2
240×2

Squat:
285×5
340×4
400×3
400×3
430×3
430×3
430×3
430×3

Standing GMs:
185×5
235×5
285×5
335×5
235×5

+ stretching
 
5/7 - Extra

Good, quick filler workout.

DB Flyes:
45x10
65x10
75x10
85x10
85x10

CG Pulldown:
225x8
250x8
250x8
250x8
250x8

Extra-wide Wide-grip Pulldown:
200x8
200x8
200x8
200x8
200x8

BTB Pushdown:
80x12
100x12
140x12
160x12
160x12

EZ Curl:
75x10
95x10
115x10
135x10
155x10

+ stretching
 
5/8 - Sheiko #40 - Session 5

Good workout - not nearly as rough as Monday’s session was. First time doing deficit sumo deads in years - didn’t feel too bad. Was pretty toasted by the time I got to the heavy doubles from the floor and really had to grind the last few sets out.

Deficit Deadlift (standing on 100’s):
135x12
225x5
315x5
355x3
425x3
425x3
460x2
460x2
460x2
460x2

Deadlift:
425x4
495x3
495x3
570x2
570x2
570x2
570x2
570x2

Floor Press:
135x12
185x5
215x5
250x4
250x4
265x3
265x3
285x2
285x2
285x2
265x3
265x3
250x5
250x5
215x7
185x12

Leg Press:
470x5
560x5
650x5
740x5
830x5
920x5

Seated Cable Ab Crunch:
80x10
80x10
80x10
80x10

+ stretching
 
5/9 - Extra

Nice active recovery workout.

DB Flyes:
55x10
55x10
55x10
55x10
55x10

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

Single-arm Rope Extensions:
23x10
23x10
23x10
23x10
23x10

Concentration Curl:
40x10
40x10
40x10
40x10
40x10

Rope Face Pulls:
60x10
60x10
60x10
60x10
60x10

DB Hammer Curls:
40x10
40x10
40x10
40x10
40x10

+ stretching
 
5/10 - Sheiko #40 - Session 6

Brutal and exhausting. I’m beat. Hit everything I needed to, but it was a real mental battle.

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

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

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

Seated Leg Extension:
305x10
305x10
305x10
305x10
305x10

Wide-grip Push-up:
bw x8
bw x8
bw x8
bw x8
bw x8

+ stretching
 
5/13 - Sheiko #40 - Session 7

Killer workout. Heavy weights to start week three and they felt great.

Push Press:
95x12
135x12
150x5
180x4
210x3
240x3
270x2
270x2
270x3
240x3
210x5

Squat:
285x5
340x4
400x3
455x2
515x1
515x1
515x1
455x2
430x4
430x4
430x4
430x4

Standing GMs:
225x5
275x5
325x5
375x5
275x5

+ stretching
 
You must log in or register to reply here.
Back
Top