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  1. #1
    Elite Dtownry's Avatar
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    Cycle and Training Log - Dtownry

    Ok today is the day, March 11th 2013 for the start of my cycle, diet (once I get it), and Sheiko program.

    Beginning Stats:
    Age: 33 yo
    Ht: 71.5"
    Wt: 214
    BF: Who knows, ~17%
    No AAS in over 4 years.

    Lifts: (used to compute Sheiko Program)
    Bench 300
    Squat 415
    Deadlift (Conv) 445

    Cycle:
    Dbol 30 mg wk 1-4.5
    Test E 600 mg wk 1-12


    Monday March 11th

    Felt like absolute shit all day, tired, and was bummed because I was so pumped to start today. Late night last night arguing with the old lady which is rare. Anyway shook it off, had a decent breakfast and popped my first 30mg. My ****ing pins didn't show up today as expected so I will have to push my first one back until tomorrow and Friday instead of mon/thur.

    Felt super lethargic, even during 500m row warmup. Felt better once I got going. Took 1MR today. Haven't used a pre-workout in a long time. Seemed to help.

    Workout was about 1hr 45 min. Everything felt really light, especially bench and squat. The volume was not easy, but I wasn't sucking either. I think I might have to increase the 1RM starting weights. Finished all sets way too easily IMO. Did a lot of pauses on bench because it seemed light.


    Training:


    Sheiko #29

    (Monday) Day 1


    Bench press

    REPS X SETS X WT

    5X1X150
    4X2X180
    3X2X210
    3X5X225

    Squat
    5X1X210
    5X2X249
    5X5X291

    Bench press
    5X1X150
    5X1X180
    4X4X210

    Dumbbell fly 10X5 (40lbs)

    Good morning (standing) 5X5 (245 lbs)
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  2. #2
    Elite PillarofBalance's Avatar
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    Re: Cycle and Training Log - Dtownry

    ATTN SI MEMBERS:

    If you've never seen a Sheiko log, then subscribe to this shit. Gonna get good in here. This guys is gonna be bitching and complaining for a month but he's going to absolutely love every minute of it.


    Dtownry - no row warm ups for Sheiko. Bodyweight dynamic stretching, warm up with the bar and then hit the weights. Nothing extra when running Sheiko.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  3. #3
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Day 2: March 13th 2013

    Ok all I am thinking right now in my head is Gosh Damn It Pillar of Balance! What did you get me into?

    Felt great pre-workout. Not sure if Dbol is kicking in yet but I was ready to get to the gym for sure. I was super sore from Monday’s workout, hammies and glutes mostly. Chest is a bit tight.
    Today was a bitch. I think I need some work on rack pulls as I seem to be pretty weak on them. Way too much in my lower spinal erectors.

    Highs:
    Felt great all day even though I was sore
    DLs to knees were like butter

    Lows:
    Rack pulls. Weak here. I was like **** these are difficult. Need some help on positioning I guess.
    Overall fatigue ( I was sucking by the end)
    Lunges: it has been a while so they were not easy.
    I am sweating like an animal. All over the floor…
    STILL DON”T HAVE MY DIET PLAN 


    Training:

    Sheiko #29

    (WED) Day 2


    Deadlift up to knees
    Reps Sets Weight
    50% 3 1 225
    60% 3 2 270
    70% 3 2 315
    75% 3 4 340

    Incline Bench press (haven't done incline in a while, felt ackward so I went lighter)
    Reps Sets Weight
    6 4 205

    Dips
    Reps Sets Weight
    5 5 90lbs

    Deadlift from boxes (rack pulls)
    Reps Sets Weight
    55% 4 1 250
    65% 4 1 295
    75% 4 2 340
    85% 3 4 385

    Lunge Barbell
    Reps Sets Weight
    5 5 185 x 2 (155 x 3)

    Abs (standing cable)
    Reps Sets
    10 3

    I think I need an ice bath tonight.
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  4. #4
    Elite PillarofBalance's Avatar
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    Cycle and Training Log - Dtownry

    Why did you do Fridays workout on a Wednesday?
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  5. #5
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    This is straight from the spreadsheet...

    Sheiko
    Monthly training plan #29


    week 1
    1 day (Monday) % reps sets weight
    1 Bench press 50% 5 1 150
    60% 4 2 180
    70% 3 2 210
    75% 3 5 225
    2 Squat 50% 5 1 208
    60% 5 2 249
    70% 5 5 291
    3 Bench press 50% 5 1 150
    60% 5 1 180
    70% 4 4 210
    4 Dumbbell fly 10 5
    5 Good morning (standing) 5 5

    3 day (Wednesday) % reps sets weight
    1 Deadlift up to knees 50% 3 1 225
    60% 3 2 270
    70% 3 2 315
    75% 3 4 338
    2 Incline Bench press 6 4
    3 Dip 5 5
    4 Deadlift from boxes 55% 4 1 248
    65% 4 1 293
    75% 4 2 338
    85% 3 4 383
    5 Lunge 5 5
    6 Abs 10 3

    5 day (Friday) % reps sets weight
    1 Bench press 50% 5 1 150
    60% 5 1 180
    70% 4 1 210
    75% 3 2 225
    80% 2 2 240
    75% 3 2 225
    70% 4 1 210
    60% 6 1 180
    50% 8 1 150
    2 Dumbbell fly 10 5
    3 Squat 50% 5 1 208
    60% 4 2 249
    70% 3 2 291
    75% 3 5 311
    4 Good morning (sitting) 5 5



    Am I missing something here?
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  6. #6
    Elite PillarofBalance's Avatar
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    Re: Cycle and Training Log - Dtownry

    Nope was just me... lol . So used to doing Monday squat, Wednesday Bench, Friday Dead.

    Make sure you're stretching and foam rolling on off days.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  7. #7
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Will do. I am off to buy a new roller now. Oh and some ice to fill my bath tub...**** me.
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  8. #8
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    Re: Cycle and Training Log - Dtownry

    Day 3: March 15th 2013

    Oh yea felt strong as hell today. 5th day of 30 mg Dbol and second 600 pin will be today. (I am a day off, will resume Mon /Thur next week)

    I was still very sore from wed in my glues, quads, hammies. I was worried about doing squats today but once I got going it was all good.
    I think I have to up my bench weights. They are based on a 300 lb BP but they are way too easy. Today 225 felt like 135.

    Highs:
    Felt super strong. Lots of energy
    Bench was like a feather

    Lows:
    Low back SI joint flaring a bit
    Sweating like Nelson Mandela at a Pantera concert
    The ****ing douche bag next to me with 405+ on the squat bar doing squats. I wanted to ****ing murder him.


    Training:

    Sheiko #29

    (FRI) Day 3


    %1RM reps sets weight

    Bench press
    50% 5 1 150lbs
    60% 5 1 180
    70% 4 1 210
    75% 3 2 225
    80% 2 2 240
    75% 3 2 225
    70% 4 1 210
    60% 6 1 180
    50% 8 1 150

    Dumbbell fly 10 5 45lbs

    Squat
    50% 5 1 210lbs
    60% 4 2 250
    70% 3 2 290
    75% 3 5 315

    Good morning (sitting) 5 5 245 lbs
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  9. #9
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Day 4: March 18th 2013

    I felt pretty good. 220lbs today, up 6 lbs in one week. All water I am sure.

    Not sure if I am feeling cranky and sad or just lack of sleep. I might kick in a little AI if this continues.

    Highs:
    General good workout.
    I had energy to spare.


    Lows:

    Bloated.


    Training:

    Sheiko #29

    (Mon) Day 4


    %1RM reps sets weight

    Squat
    reps sets weight
    50% 5 1 210
    60% 4 1 250
    70% 3 2 290
    80% 2 5 330

    Bench press
    reps sets weight
    50% 5 1 155
    60% 4 1 190
    70% 3 2 220
    80% 3 5 250

    Dumbbell fly 10 5 x 40’s

    Push up 10 5

    Front squat (ass to grass)
    reps sets weight
    45% 3 2 185
    55% 3 2 230
    60% 2 4 250

    Good morning (standing) 5 5 275lbs
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  10. #10
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Workout 5: March 20th 2013

    dbol 30mg /day and on 3rd pin 600mg Test E



    Ok Wednesdays suck balls with all the deadlifts. I am going good until I get to rack pulls then I feel like I want to die when I have to do lunges.

    My deadlift form is off and I can’t seem to put my finger on it. I believe I am over thinking it. I am having a hard time getting tension in my hams before the pull. I think I am setting my hips too low at first. I have a sort torso so I think feet closer together, hips higher is the ticket.

    Highs:
    I had a pretty decent pump


    Lows:
    Deadlift form sucked on rack pulls,
    Hungry as hell toward the end of the workout (never felt this before)
    Weighed less than 218 at the end of the workout. ****.


    Training:

    Sheiko #29

    (Wed) Workout 5


    Deadlift up to knees
    % reps sets weight
    50% 3 1 225
    60% 3 1 270
    70% 3 2 315
    75% 2 4 340

    Bench press 2-1-1-0
    % reps sets weight
    50% 6 1 155
    60% 6 2 190
    65% 6 4 205

    Dumbbell fly 10 5 25’s & 30’s (deep stretch nice and slow)

    Deadlift (rack pulls below knee)
    % reps sets weight
    55% 4 1 250
    65% 4 1 295
    75% 4 2 340
    80% 4 4 360

    Barbell Lunge 5 5 155lbs
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  11. #11
    Elite 63Vette's Avatar
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    Re: Cycle and Training Log - Dtownry

    LOL.... Subbed!!!


    Tear that shit up!!!!

    Much Respect,
    Vette
    Hung like Einstein and Smart as a Mule.

  12. #12
    Elite DF's Avatar
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    Re: Cycle and Training Log - Dtownry

    Nice log brother! keep hitting it hard!

  13. #13
    Elite Jada's Avatar
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    Re: Cycle and Training Log - Dtownry

    Great log my bro, loving the details . Ur killing it man ! Ur strong as hell too.
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  14. #14
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    Re: Cycle and Training Log - Dtownry

    Originally Posted by PillarofBalance View Post
    ATTN SI MEMBERS:

    If you've never seen a Sheiko log, then subscribe to this shit. Gonna get good in here. This guys is gonna be bitching and complaining for a month but he's going to absolutely love every minute of it.


    Dtownry - no row warm ups for Sheiko. Bodyweight dynamic stretching, warm up with the bar and then hit the weights. Nothing extra when running Sheiko.
    well I'm on it now and I aient bitching and moaning. Lol okay okay maybe jut not bitching to you homos. Yeah it blows big dick right now.

  15. #15
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Workout 6: March 222th 2013

    dbol 30mg /day and on 4th pin 600mg Test E



    16 sets of squats? WTF

    Ok here is the scoop: I started with squats, went well. Went to bench, ok no problem. Flys, easy. I look at my schedule **** ME I have to get BACK in the squat rack. This is no a no bullshit workout. Who gets back in the squat rack after you escape the first time?

    The beauty of it all is that I recover quicker than shit between sets. I barely have to rest and BOOM I am ready to load it up again. I love it.

    Highs:
    Up 7 lbs in 2 weeks.
    Feeling pretty strong
    Tons of stamina
    My barber was like WTF man did you by a smaller t shirt?
    Bench seems easy

    Lows:
    Upper left forearm aching, affected my bench



    Training:

    Sheiko #29

    (FRI) Workout 6



    Squat [/B]
    % reps sets weight
    50% 5 1 210
    60% 4 1 250
    70% 3 2 290
    80% 2 5 335

    Bench press 3-0-1-0
    % reps sets weight
    50% 5 1 155
    60% 4 1 190
    70% 3 2 220
    80% 2 2 250
    75% 3 1 235
    65% 5 1 205
    55% 7 1 175

    Dumbbell fly 10 5 25lbs (deep stretch)

    Squat
    % reps sets weight
    50% 5 1 210
    60% 5 2 250
    70% 4 4 290

    Good morning (standing) 5 5 185lbs
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  16. #16
    Elite PillarofBalance's Avatar
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    Cycle and Training Log - Dtownry

    Crushing it! Add 10lbs to your bench 1RM and recalculate.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  17. #17
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Workout 7: March 222th 2013

    dbol 30mg /day and on 5th pin 600mg Test E



    Monday sucks as it is without having to get in the squat rack twice in once session. Felt decent although my left arm is killing me. I think I tweaked it by not stretching out my shoulders and arms before getting under the heavy bar. I keep it locked on my traps with my arms and I think it is giving me the issue.
    By the time I got to bench I have a pretty bad pain at the top of my forearm below my elbow joint. It is killing my bench.
    Good stamina today even with a crappy lunch before my workout.


    Highs:
    Strong through workout

    Lows:
    Diet was shit today. Was in the field all weekend and didn’t have a chance to shop or cook for Monday.
    Arm pain.



    Training:

    Sheiko #29

    (MON) Workout 7


    Squat

    % reps sets weight
    55% 5 1 230
    65% 4 1 270
    75% 3 2 315
    85% 2 4 355


    Bench press

    50% 5 1 155
    60% 4 1 190
    70% 3 2 220
    80% 3 6 250

    Dumbbell fly 10 5 x 30lbs

    Push up 10 5

    Squat
    50% 3 1 210
    60% 3 1 250
    80% 3 4 330

    Good morning (standing) 5 5 x 155
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  18. #18
    Elite Dtownry's Avatar
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    Re: Cycle and Training Log - Dtownry

    Update on my arm: It is most definitely my Brachioradialis.

    I have to fix my grip on the squat bar plain and simple. Pisses me off b/c it's a ****ing rookie mistake. I will update after today's session.
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

  19. #19
    Elite Jada's Avatar
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    Re: Cycle and Training Log - Dtownry

    Nice workout ! Hope Ur arm feels better
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  20. #20
    Elite #TheMatrix's Avatar
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    Re: Cycle and Training Log - Dtownry

    this sheiko....sounds like I might have an affair with it soon. subbed.

    great log

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