Elivo Sheiko run log

[dk8594]

Will not be any gym today due to sitting at hospital with wife waiting on her to go get her gall bladder taken out.

Sorry to hear that. Sending good vibes your way.

 

[Elivo]

Thanks, it went well, we are back home and everyone resting from quite the long day.

 

[Elivo]

Week 3 day #1
So after the missing the day yesterday because of wife having to go into surgery, and by the way that was probably the fastest ive ever seen anyone get diagnosed with something, follow up with a specialist and end up in the OR in my life!!
But either way its done, everyone doing well and today i was able to get back in the gym, after 3 days in a row off and the mess that yesterday was, i needed some iron time!


Squats
205 1 set of 5
240 1 set of 4
275 2 sets of 3
315 4 sets of 2 this moved really well through all the sets. I was a bit dreading having 4 sets at 315 but it went well. Nice surprise.

Bench
140 1 set x5
170 1 set x4
200 2 sets x 3
230 6 sets x3 6 sets, really 6 ****ing sets!!! Weight moved well, last 2 sets i started really feeling it but not much difficulty through to the end.

Fly
5 sets x10
Push ups
5 sets x10 I did this as a superset, flys into pushups, used cable machine for the flys set at 33. Did it mainly for time purposes but actually by the 3rd set of this, it was really kicking in and i ended up getting a really nice pump in the chest from it, may have to look at incorporating this in the future.

Squats...again..what the hell ever
185 1 set x3
220 1 set x3
260 1 set x 3
295 4 sets x3 shit started getting heavy around this point. Like really heavy. bit of a struggle at the end of this but made it through.

Good mornings 5x5 at 235 on the lower extension machine...for an added boost i went with like 15 second rests between sets of this.

Pretty good workout today with all of this, i will evaluate how i feel tomorrow as far as when i do day 2...today wasnt nearly as bad overall as i expected it to be with all the squats and the weight used so if i feel good tomorrow i may just go ahead and do day 2 for the week then instead of trying to make sure i can get up saturday after working all night and using it as a working day.

Will have to wait and see though.

 

[PillarofBalance]

Add 5 pounds to your bench max and keep going. Spend some time stretching your pecs and lats out for your shoulders.

 

[Elivo]

Add 5 pounds to your bench max and keep going. Spend some time stretching your pecs and lats out for your shoulders.

Will do, shoulders felt pretty decent today but I’ll do the stretching!

 

[Elivo]

So felt really good when i woke up today so to stay on schedule if went ahead and did day #2 of week 3 today. Went well, hit everything, didnt feel overly worn out from the day before, probably since the day before wasnt all that bad.

Deficit deadlifts
185 2 sets x 3
225 2 sets x3
245 4 sets x3 my first time doing deficit deads, used 45lb plate to stand on. Was a bit weird at first but got the hang of it quickly, everything moved nicely.

Bench
145 1 set x 5
175 1 set x 4
205 2 sets x 3
230 3 sets x 2
245 2 sets x2
230 2 sets x 3 went smooth, the 2 sets at 245 felt a little heavy but was never in any danger of not hitting them.

Flys
5 sets x 10, cable again this time set at 30

Dead lift from boxes

225 1 set x 4
260 2 sets x4
300 2 sets x 3
335 3 sets x 2 you know, you would think that going from boxes would make it not so heavy, yeah bull shit, this was heavy but got everything i needed to get.

Lung
5 sets x 5 with 35lb db in each hand.

Nice work out today, even with going 2 days in a row didnt feel too beat up or worn out. Will be looking forward to a day off tomorrow for some light cardio or something.
Will need to do some more stretching as well i think. Last set of dead lifts were heavy as hell.

 

[snake]

Lung
5 sets x 5 with 35lb db in each hand.

Don't do that. Now a days, everyone has a cell phone with a camera and that shit will end up on the internet. I'm just trying to save you from a lifetime of embarrassment.

In all, nice work buddy!

 

[Elivo]

Don't do that. Now a days, everyone has a cell phone with a camera and that shit will end up on the internet. I'm just trying to save you from a lifetime of embarrassment.

In all, nice work buddy!

LOL, yeah I do feel a little silly holding them but didn’t want to do them with just body weight and didn’t really want to hold a bar on my back today lol!

 

[HollyWoodCole]

Good job putting in the work Elivo!

 

[Elivo]

Good job putting in the work Elivo!

Thanks Hollywood! It’s tough but definitely doable. You just need to make sure you have the time to put into it st the gym. The higher intensity days tend to take a while!

 

[Elivo]

Week 3 day #3

So another week of this at an end, was a shitty week due to outside stresses, ended up having to do 2 days in a row but managed to make it through it ok. 4th and final week coming up on monday.

Squats
185 1 set x5
220 1 set x 1
260 2 sets x 3
295 6 sets x 3....yeah i thought 6 sets was a bit shitty too..This shit was heavy for the last 2-3 sets but got it all up.

Bench

145 1 set x5
175 1 set x 4
205 2 sets x 3
230 7 sets x 3...really 7, just had to be one better than the damn squats i guess, moved pretty well, last set was really the only one that had any struggling with.

Flys
5 sets of 10
Used 33lb on cables for this, i just prefer cable fly so much more than DB

Press

Now it doent say and i forgot to ask, but im just assuming it meant shoulder press so thats what i did

5 sets of 4 reps with 50lb DB. Could have gone heavier but after the blasting my shoulders had from all the benching i decided to play it safer.

Good mornings
5 sets of 5

Not a bad end to the week, at first look a few days ago i thought it would be a walk in the park...i didnt notice that it was 6 and 7 sets of heavy ass squats and bench.
Can definitely notice the heavier weights moving a bit easier this week.

 

[Elivo]

Week 4 day #1

So was not able to finish everything today, got incredibly shaky and nauseous once i got to front squats, im thinking its because i hadnt eaten since about 9 this morning after work.
Got most of it done but called it and went to eat before i ended up passing out in the gym.
Also everything felt heavy as shit today, again im guessing cause no energy since no food. Wont make that mistake again thats for ****ing sure!!


Im not putting down what was lifted today the squats was pretty much the same as last friday, bench was not as many sets and lighter weight today, the rest was all things like flys and dips. Got two sets of the front squats in when the feeling bad really hit hard and i called it.


On a positive note though, as recent as a few weeks ago i wasnt really able to do actual body weight dips and have been using the machine for them, today i did REAL dips with body weight and managed to get all 5 sets of 8 reps done!! Felt great doing that for the first time in i dont know how long.

Need to get some rest, i slept today after work, woke up, didnt eat anything and went to the gym, big mistake, like i said, wont do that shit again.

 

[PillarofBalance]

Week 4 day #1

So was not able to finish everything today, got incredibly shaky and nauseous once i got to front squats, im thinking its because i hadnt eaten since about 9 this morning after work.
Got most of it done but called it and went to eat before i ended up passing out in the gym.
Also everything felt heavy as shit today, again im guessing cause no energy since no food. Wont make that mistake again thats for ****ing sure!!


Im not putting down what was lifted today the squats was pretty much the same as last friday, bench was not as many sets and lighter weight today, the rest was all things like flys and dips. Got two sets of the front squats in when the feeling bad really hit hard and i called it.


On a positive note though, as recent as a few weeks ago i wasnt really able to do actual body weight dips and have been using the machine for them, today i did REAL dips with body weight and managed to get all 5 sets of 8 reps done!! Felt great doing that for the first time in i dont know how long.

Need to get some rest, i slept today after work, woke up, didnt eat anything and went to the gym, big mistake, like i said, wont do that shit again.

So what did you get done?

Keep a couple bottles of Gatorade in the gym bag for days like this.

 

[Elivo]

So what did you get done?

Keep a couple bottles of Gatorade in the gym bag for days like this.

Ill post up what all I did in a bit, going to rest for a while

 

[Elivo]

OK so this is what i was able to get done today, like i said, EVERYTHING felt heavy.

Squats
185 1 set x5
225 1 set x 4
265 2 sets x 3
295 5 sets x 3 Like i said, felt heavy today.

Bench
165 1 set x 5
190 1 set x 5
215 5 sets x 4 this not so heavy until the last 2 sets.

Flys
5 x 10 at 40 on cables

Dips
5 sets of 8, did actual body weight dips, was thrilled about this seeing how ive been using a machine previously, last set or 2 was rough but i got all them bitches up!!

Front squats sick feeling started setting in here...

2 sets of 150 x 5
2 sets of 185 x 4...i got this done and that was it for the day, started feeling very shaky and sick to my stomach. left the gym, ate and laid in bed for a bit. feeling much better now. wont go that long without eating again pre workout.

What was missed was 3 other sets of front squats and good mornings.

 

[Viduus]

Remember what I said about keeping your goals in mind? These are the days you might have to choose between your weight loss and Sheiko goals.

Obviously, your diet was off even for weight loss but you’re still going to get depleted.

I’m curious if others would say carb up or potentially drop the program weight and still do the workout?

Don’t be afraid to adjust in order to keep progressing at one of the goals. If you try and do both you seriously run the risk of burning yourself out.

Remember, consistency is key. Adjust whatever you need to in order to keep consistent.

 

[Elivo]

The program has this week left, my goal is to lose the bf true. But keeping my diet good and doing any kind of workout will work for that, it may not work as fast or effective as some but it will still help shed some weight.
i have always liked a challenge and this has for sure been one. But I’ve kept the weight loss in mind the entire time, have kept rest times low between sets and excercises, have still been hitting cardio on the non lifting days as well. And it’s pretry much all heavy compound work as well, believe me after about the first 30 mins of doing one of the workouts you are huffing and puffing and just dripping sweat!

ive lost weight on this program over the almost month I’ve been running it. Once it’s done I’m moving to a 5-6 day ppl routine based more along the lines of fat loss.

while this may be a pl program, my main goal of weight/fat loss hasn’t changed, I was never runninng it with a goal of improving my powerlifting, i started it because it is intense as shit and was a way to help burn some body fat and hopefully improve my strength as well. But he main purpose I picked it was the intensity of it.

i do get what you’re saying about working to one goal, and I have been doing that. Like I said I really like a challenge and when I read about this program it seemed like it would be a good one. And holly shit is it ever! I think today was just a matter of having nothing at all in the tank and I payed for it, the only thing I ever do fasted is cardio and even then it’s not a 12+ hour fast before I do that. Today was just piss poor plannning on my end I think.

 

[Viduus]

Awesome, sounds like the program timing is going to work out perfectly. You’re certainly putting in the work and lifting heavy.

 

[PillarofBalance]

So here is my take on what to do on a situation like this... You are at the gym halfway thru and feel sick and everything feels heavy.

Well it's supposed to feel heavy because it is.

But you shouldn't be feeling shaky. So like I said keep some Gatorade in the gym bag.

But in this case, you got something done and it's better than nothing. So it's still progress. While you may think there is a trade off between doing a program like this and fat loss there isn't. Getting stronger means you can build more muscle. More muslce means a higher tdee. A higher tdee means you can lose fat while eating more food. Getting stronger is never the downside of training.

So my point is, you ate, rested, move on. No big deal. You still did great work.

 

[Metalhead1]

Keep a couple bottles of Gatorade in the gym bag for days like this.

This. I can't imagine lifting anymore without gatorade