Cycle and Training Log - Dtownry

Dtownry

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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 fucking 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)
 

PillarofBalance

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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.
 

Dtownry

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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 fuck 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.
 

Dtownry

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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?
 

PillarofBalance

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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.
 

Dtownry

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Will do. I am off to buy a new roller now. Oh and some ice to fill my bath tub...fuck me.
 

Dtownry

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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 fucking douche bag next to me with 405+ on the squat bar doing ¼ squats. I wanted to fucking 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
 

Dtownry

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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
 

Dtownry

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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. Fuck.


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
 

63Vette

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LOL.... Subbed!!!


Tear that shit up!!!!

Much Respect,
Vette
 

DF

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Nice log brother! keep hitting it hard!
 

Jada

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Great log my bro, loving the details . Ur killing it man ! Ur strong as hell too.
 

LeanHerm

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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.
 

Dtownry

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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 FUCK 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
 

PillarofBalance

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Crushing it! Add 10lbs to your bench 1RM and recalculate.
 

Dtownry

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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
 

Dtownry

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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 fucking rookie mistake. I will update after today's session.
 

Jada

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Nice workout ! Hope Ur arm feels better
 

#TheMatrix

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

great log
 
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