The Solutions Saga To Collegiate Nationals

[data4]

Max Effort Upper:

Bodyweight Chins:
5 x 5

Low Cable Crossover:
40 x 20
50 x 15
60 x 12
70 x 10

Incline Dumbbell Bench Press:
100’s x 5 (2 Sets)
100’s x 9
60’s x 10 (5 Sets)

Underhand Cable Lat Pulldown:
100 x 15
120 x 12
140 x 8

Nautilus Pec Fly:
130 x 8 -→ 115 x 6 -→ 100 x 10 (Dropset)

Smith Bent Over Barbell Row:
185 x 12 (3 Sets)

Dumbbell Side Lateral:
15’s x 15
20’s x 12
25’s x 8

Rear Delt Cable Fly:
10 x 20 (2 Sets)

Dumbbell Curl:
20’s x 20
25’s x 15
30’s x 10

Bicep 21’s:
55 x 21 (2 Sets)

Reverse Tricep Pressdown:
100 x 20
120 x 15
140 x 12

Bodyweight Dips:
100 Total in Rest Pause Fashion


Post-Workout:

Protein Cake layered with Vanilla Protein Sludge and topped with Banana's and Walden's SF Syrup:

Chef Bob in the house!

[Steve56]

good hams..very lean in the side shots also...workouts look brutal, how does your split look with the sheiko style of training?

[lastson]

Peach Street is 10 minutes tops from me. Very very close. Ever in the area please let me know.


Sounds good... We talked about coming up this summer to take the kids to the park. So maybe then

Last

[The Solution]

good hams..very lean in the side shots also...workouts look brutal, how does your split look with the sheiko style of training?

Mon/Fri - Bench/Squat with minor accessory
Wed - Deads/Bench with minor accessory
Saturday (Optinal) - Layne told me at the Olympia I could include some arms, back isolations, shoulder isolations from what is not hit during the week

Try doing a google search "Sheiko workout routine" all your answers will be found!

Peach Street is 10 minutes tops from me. Very very close. Ever in the area please let me know.


Sounds good... We talked about coming up this summer to take the kids to the park. So maybe then

Last

If you are around in the summer I will be here!

[JRob]

Those meal pics are ridiculous! I don't have the time nor patience to put that stuff together during my prep.

With your starting point this go around, there's no doubt you'll be peeled come stage time!

[The Solution]

Dynamic Effort Lower Body:

Leg Extension:
80 x 30
95 x 20
110 x 20
130 x 15

Lying Leg Curl:
50 x 30
60 x 20
70 x 20
80 x 15

Squat:
135 x 20
185 x 15
225 x 10
275 x 6
315 x 5 ---> 225 x 10 ---> 135 x 15 (Dropset)

Leg Press:
4 Plates/Side x 20 ---> 3 Plates/Side x 20 --> 2 Plates/Side x 20 --> 1 Plate/Side x 20 (Dropset)

Hamstring Killer's (Assisted Glute Ham Raises):
BW x 10 (4 Sets)

Leg Extension:
200 x 8 ---> 160 x 10 --> 100 x 15

** Smoked and Pumped beyond belief.

Post-Workout:

Chicken Parmasean:

Those meal pics are ridiculous! I don't have the time nor patience to put that stuff together during my prep.

With your starting point this go around, there's no doubt you'll be peeled come stage time!

The cake you saw above took a matter of 2 minutes and 15 seconds. I bet thats quicker than some meals you make

[Scoobysnacks]

now thats a leg workout

[aznaro8]

Wow I think my legs hurt after reading that leg workout... That was your test with Mountaindog training, right?

[JRob]

lol 2minutes, you're a beast in the kichen haha One day you'll be prep/cooking for athletes!!!

Your posing routine should include you coming out a chef hat haha

How do you do your "assisted" ghr? I'll sometimes take a smaller barbell and stand it upright far out front of me, hook my legs under this smaller decline bench we have and use that barbell for assistance. It really helps accentuate the negative and keep tension on the hams when you're coming back up.

[aznaro8]

http://www.youtube.com/watch?v=K0o-3...ure=plpp_video

I think these are what he was doing

[The Solution]

Dynamic Effort Upper Body:


Bodyweight Chin-Ups:
5 x 5


Smith Military Press:


135 x 15
185 x 10
225 x 5


165 x 10 (5 Sets)


Close Grip Pulldown:
100 x 20
120 x 15
140 x 10
160 x 8


Rear Delt Cable Fly:


15 x 20 (3 Sets)


T- Bar Row:


4 Plates x 8 ---> 3 Plates x 8 --> 2 Plates x 12 --> 1 Plate x 15 (Dropset)


Hammer Strength Chest Press:


3 Plates/Side x 10 (5 Sets)


Tricep Pressdown (V-Bar):


190 x 12-15 (4 Sets)


Low Cable Curl:


40 x 15
50 x 12
60 x 10
70 x 8


** Awesome Pump and serious vascularity this workout!


Post-workout Beef and Sirlion Taco's with all the fixings:

now thats a leg workout

My hamstrings are destroyed.

Wow I think my legs hurt after reading that leg workout... That was your test with Mountaindog training, right?

That was my test with "theobald training"

lol 2minutes, you're a beast in the kichen haha One day you'll be prep/cooking for athletes!!!

Your posing routine should include you coming out a chef hat haha

How do you do your "assisted" ghr? I'll sometimes take a smaller barbell and stand it upright far out front of me, hook my legs under this smaller decline bench we have and use that barbell for assistance. It really helps accentuate the negative and keep tension on the hams when you're coming back up.

Youtube "Assisted GHR" by Defraco
or Hamstring Killer Mountain Dog by John meadows.

Same thing.

http://www.youtube.com/watch?v=K0o-3...ure=plpp_video

I think these are what he was doing

Correct!

[Scoobysnacks]

Wow I think my legs hurt after reading that leg workout... That was your test with Mountaindog training, right?

Yeah that was one of my routines, but i did work under john for a year, but that was never an exact routine john gave me.

[The Solution]

Yeah that was one of my routines, but i did work under john for a year, but that was never an exact routine john gave me.

Not going to lie. My teardrops/quads are still smoked, hamstrings are ok. I think those leg extensions got the best of me.

Always down if you have another workout to toss my way to give it a shot. That was brutal.

[aznaro8]

Yeah that was one of my routines, but i did work under john for a year, but that was never an exact routine john gave me.

Don't mean to hijack this thread, how'd you find it compared to DC? Remember when you were around the IM boards you tried It and was fond of it. Been doing DC for a while now and looking to try out john's methods after my blast for a
Change of pace

[Scoobysnacks]

Don't mean to hijack this thread, how'd you find it compared to DC? Remember when you were around the IM boards you tried It and was fond of it. Been doing DC for a while now and looking to try out john's methods after my blast for a
Change of pace

way better for me. I like to keep moving and find a groove and i love to train for the pump, and my physique has responded better. But thats just me.