Thread: the sheik's routine

excellent work as always! now just need the rest of the a-team to start posting here

Originally posted by fluffy
excellent work as always! now just need the rest of the a-team to start posting here

thanks and yes we do!!

Originally posted by sheik yerbouti
thanks and yes we do!!

holy moly!!!!

i must've missed them. same bat avatars, same bat usernames?

Originally posted by sheik yerbouti
thanks and yes we do!!

no, we need them to be here... they aren't yet...

oh ok. whew, thought i was going blind. ok it's a work in progress then

i think it's an uphill battle with mansonozz as he's expressed strong reluctance to leave the other site. i'm going to leave that alone as i'm not interested in alienating him. i haven't approached pesca about it though i suspect he might be more receptive. i did mend fences with JW and got a nice pm in response. he says that it's impossible for mods to read pms so i don't know what to think. it may well be that someone is divulging info to certain characters there who are acting on it. more reason for me to keep to pretty much myself if i plan on staying- limit the contacts i have to the few people i already talk with. you are missed.

that's cool. i still respect jw, he and abc did a whole lot of good for me. i might have more to say on the messages thing later

anyway i don't want this to escalate into a jihad lol. i'm just moving from one board to another

warm up:
hanging leg raises
static×30 sec
extensions×12
weighted situps
20×15
25×12
legs:
leg extensions:(holding peak extension & exaggerated slow negs)
67½×15
80×12
90×10
100×8
leg curls: (extremely slow negs)
67½×15
80×12
90×10
100×8
zercher squats:
85×15
105×12
125×10
standing heel raises:
195×15 (mixed grip)
215×12 ........"
235×10 ........"

cool. i think your zerchers are going up nicely, right? i'm yet to try them. i get some WTF looks in my gym just for deads and squats, who knows, they might kick me out altogether for zerchers lol

Originally posted by fluffy
cool. i think your zerchers are going up nicely, right? i'm yet to try them. i get some WTF looks in my gym just for deads and squats, who knows, they might kick me out altogether for zerchers lol

thanks... actually everything is the same as last time though the zerchers had been coming up nicely.

dl's:
170×15 (up 5 reps)
195×10 (up 5 lbs; rest-pause; corrected straps then 5 more; ×12- 2nd time thru)
215×10 (up 4 reps; 5 lbs)
235×8 (up 4 reps; 10 lbs)
2 sets each of above
have.... straps

new acquisition #2: 50# hex db's!

BACK
SS wide pull ups w/ close pull ups w/ bent BB rows(2 total)
8/8/120×10
8/8/120×10
SS Rev Pullups w/Close/Reverse Pulldowns
10/ 125×10
10/ 125×10
Close/Reverse Pulldowns
145×12×2
Prone DB Rows on Incline Bench:
35×15
40×12
45×10
DB Pullovers (2 DBs):
35's×15
40's×12
Close pullups (fingers interlaced over bar)
bodyweight to failure (2 sets)
BICEPS
SS Preacher Curls w/ bb curls:
70×10/65×10
70×10/65×10
double drop set db hammers:
35/30/20
concentration curls
60×10×2
double drop set e-z curls: (×2)
80/70/60
double drop set rev e-z curls
70/60/50

wednesday

warm up:
hanging leg raises
static×30 sec
extensions×12
weighted situps
20×15
25×12
legs:
leg extensions:(slow negs)
67½×15
80×12
90×10
100×8
leg curls: (slow negs)
67½×15
80×12
90×10
100×8
zercher squats:
85×15
105×12
125×10
standing heel raises: (strapped)
195×15
215×12
235×10

saturday


BACK
wide pullups
bodyweight to F
SS Rev Pullups w/Close/Reverse Pulldowns
8/ 125×8
8/ 125×8
Close/Reverse Pulldowns
145×8
165×6
bent BB rows
140×8
Prone DB Rows on Incline Bench:
40×8
45×6
50×4
DB Pullovers (2 DBs):
40's×8
45's×6
Close pullups (fingers interlaced over bar)
bodyweight×10 (2 sets)
BICEPS
Preacher Curls (1.5 rep method):
55×8
double drop set db hammers:
35/30/20
concentration curls
60×10
double drop set e-z curls:
80/70/60 (slow negs)
double drop set rev e-z curls
70/60/50 (slow negs)

took 5 days off after hitting major exhaustion a week ago. intensity suffered & i almost certainly wasn't getting all i could have from my lifts. both of the above sessions took less than an hour as i'm employing a max rest period of 1 minute between most sets- exception being when i must switch weights or re-arrange 'stations'. working out at home means i don't have several e-z bars pre-set with weights- there's a default level of 'plod' in my dropsets. i'm getting quite proficient in switching weights though!

got lots of rest during my mini break and ate llike a pig... gained somewhere around 5# ...

chest:
decline bb bench:
225×3
225×3
225×5
dropset incline db fly:
(45×12/30's×10)×2
clean + press
(95×5)×3
drop set flat db press:
60's×10/40's×10
60's×10/40's-F
incline bb bench:
135×10
185×5
db flat press
55×10
55×9
tris:
dips
BW+25×10×2
skullcrushers: (using e-z bar)
60×10
80×8
100×3

i like the scale at a friend's gym... it had me at 182 and change...

debuted press and clean and decline bench- blew off flat bench. today's routine is going to weigh in heavily on what i do at home...

legs:
leg extensions:(slow negs)
80×12
90×10
100×8
110×6
leg curls: (slow negs)
80×12
90×10
100×8
zercher squats:
105×12
125×10
145×8
standing heel raises: (strapped)
195×15
215×12
235×10
255×8

BACK
wide pullups
bodyweight to F
SS Rev Pullups w/Close/Reverse Pulldowns
8/ 125×8
8/ 125×8
Close/Reverse Pulldowns
145×8
165×6
bent BB rows
140×8
Prone DB Rows on Incline Bench:
40×8
45×6
50×4
DB Pullovers (2 DBs):
40's×8
45's×8
Close pullups (fingers interlaced over bar)
bodyweight×10 (2 sets)
BICEPS
Preacher Curls (1.5 rep method + SUPER slow negs):
55×6 (ouch!)
double drop set db hammers:
35/30/20
concentration curls
60×10
double drop set e-z curls:
80/70/60 (slow negs)

chest:
incline bb bench:
145×6
165×5
dropset incline db press:
(50×12/35's-failure)×2
drop set flat db press:
50's×10/40's-F
flat bb bench:
195×6
205×4
215×4 half-reps
tris:
dips
BW+25×10×2
french press
40×8
45×6
50×4
skullcrushers: (using e-z bar)
75×10
95×8

legs:
leg extensions:(slow negs)
105×10
130×8
155×6
leg curls:
105×10
130×8
155×6 (half-reps)
zercher squats:
110×10
160×8
185×6
standing heel raises: (strapped)
220×10
245×8
265×6

dl's:
140×5
240×5
300×3
300×3
310×3
320×1
270×5
220×8
shrugs:
220×8
270×6
320×4

short & sweet... a continuation of the higher weight lower reps theme i've adopted as part of what's becoming a winter bulk. tipped the scale at 177 this morning!

BACK
wide pullups
bodyweight to F
SS Rev Pullups w/Close/Reverse Pulldowns
8/ 125×10
8/ 125×10
Close/Reverse Pulldowns
145×8
165×6
bent BB rows
135×8
Prone DB Rows on Incline Bench:
40×8
45×6
50×4
DB Pullovers (2 DBs):
40's×10
45's×8
Close pullups (fingers interlaced over bar)
bodyweight×10 (2 sets)
BICEPS
Preacher Curls (1.5 rep method):
55×5
double drop set db hammers:
35/30/20
concentration curls
60×10
double drop set e-z curls:
80/70/60 (slow negs)
drop set rev e-z curls
70/60(slow negs)
e-z curls:
60×6(slow negs!)

chest:
incline bb bench:
145×6
165×5
175×4
dropset incline db press:
(50×12/35's-failure)×2
drop set flat db press:
50's×10/40's-F
flat bb bench:
195×6
215×4
225×2+½
tris:
dips
BW+25×10
BW+50×8
french press:
45×8
50×8
skullcrushers: (using e-z bar)
85×8
105×6
incline skullcrushers: (using e-z bar)
60×8
80×8
100×6

legs:
leg extensions:
130×8
155×7
180×6
leg curls:
130×8
155×6
zercher squats:
110×10
160×8
185×6
squats:(debut)
120×8
170×5
standing heel raises: (strapped)
220×10
270×8
295×6

BACK
wide pullups
bodyweight to F
SS Rev Pullups w/Close/Reverse Pulldowns
8/ 125×10
8/ 125×10
Close/Reverse Pulldowns
145×8
165×6
bent BB rows
140×8
T-bar rows: (invention time!)
150×8
175×6
DB Pullovers (2 DBs):
40's×10
45's×8
Close pullups (fingers interlaced over bar)
bodyweight×10 (2 sets)
BICEPS
Preacher Curls (1.5 rep method):
55×5 (rest pause+1)
DB preachers:
35×10 (each arm)
double drop set db hammers:
35/30/20
concentration curls
60×10
double drop set e-z curls:
80/70/60 (slow negs)
drop set rev e-z curls
70/60/50(explosive reps; slow negs)

chest:
incline bb bench:
145×8
165×6
175×5
dropset incline db press:
(50×12/35's-failure)×2
drop set flat db press:
50's×10/40's-F
flat bb bench:
195×6
215×4
225×4
tris:
dips
BW+25×10
BW+50×8
french press:
45×10
50×8
skullcrushers: (using e-z bar)
85×10
105×5 (f'n cheat reps!!! wtf?)
incline skullcrushers: (using e-z bar)
85×8
95×8

legs:
squats:
120×8
170×5
195×3
zercher squats:
110×10
160×8
185×6
leg extensions:
130×10
155×8
180×6
leg curls:
130×8
155×6
standing heel raises: (strapped)
220×10
270×8
295×6

Chest, Triceps:
Flat DB Press:
50's×15
60's×12
80's×10
90's×8
100's×6
110's×6
Incline Flys:
30's×12
40's×12
50's×12
60's×12
Skullcrushers:
60×20
70×20
80×20

I guess I'll be restarting this here.

lawl

Glad I could entertain.