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View All Posts: vausie

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» sheiko again (Go to post)31-03-2016 @ 18:04 
Squat

40x10
70x10
90x5
110x4
125x2x3
140x5x2

Clean and press

60x5
70x4
80x2x3
92.5x5x3

Good mornings

60x5x5

Cgbp

60x5
75x5
90x5x4

Bottom pin squats

130x5x5

Curls

40x5x10
» sheiko again (Go to post)24-03-2016 @ 11:22 
Squat

40x10
70x10
100x2x5
120x2x4
130x1
140x5
» sheiko again (Go to post)22-03-2016 @ 11:59 
Power clean and push press

40x10
60x2x8
70x6
80x3x6
85x1
90x3

Happy
» sheiko again (Go to post)21-03-2016 @ 13:38 
Couple of days off due to work

Deadlift

70x10
90x10
110x6
140x6
160x6
180x3x6
200x1
220x3

Happy
» sheiko again (Go to post)18-03-2016 @ 12:51 
Squat

40x10
60x10
70x6
90x20
105x2x12
120x2x8
» sheiko again (Go to post)17-03-2016 @ 09:47 
14/3/2016

Strict press/push press
40x10
60x2x8
70x2x10
75x2x8 pp
80x2x4 pp

15/3/2016

Deadlift
60x10
90x6
110x5
140x2x12
160x10
170x10

17/3/2016

Cgbp

40x10
60x2x8
70x2x10
75x3x8 paused
60x12
» sheiko again (Go to post)13-03-2016 @ 14:05 
Squat

40x10
60x10
70x8
80x6
85x20
105x2x12
120x2x8
» sheiko again (Go to post)12-03-2016 @ 14:03 
Log

40x10
70x2x6
80x3x3
90x3x1

Farmers 20m
60x2
100
110
120
Everything was easy enough
» sheiko again (Go to post)11-03-2016 @ 10:25 
Hey monkey I just use the official sheiko app for I phone but I'm moving away from sheiko as I don't have the time to do the workouts

Cheers goats

Bench

40x10
60x2x8
70x2x10
70x3x8 paused
60x12 wide grip
» sheiko again (Go to post)10-03-2016 @ 12:23 
Deadlift

40x10
60x8
90x6
110x5
140x2x12
150x10
160x2x10
» sheiko again (Go to post)07-03-2016 @ 10:37 
Post Edited: 07.03.2016 @ 10:58 AM by vausie
Cgbp

55 x 10
75 x 10
82.5 x 8
87.5 x 6

Pull down

40 x 10
40 x 10
50 x 8
60 x 6

One arm row

20 x 10
20 x 10
40 x 8
60 x 6

Seated press

30 x 12
30 x 12
40 x 10
50 x 6

90 degree dumbbell hold

24 x 10 secs each arm
28 x 10
35 x 20 secs each arm
» sheiko again (Go to post)04-03-2016 @ 19:32 
Cgbp

55 x 10
75 x 10
82.5 x 8
87.5 x 6

Pendleton rows

20 x 12
20 x 12
30 x 10
40 x 8

Bent over row

80 x 10
80 x 10
90 x 8
100 x 6

Strict press

20 x 12
20 x 12
40 x 10
50 x 8
» sheiko again (Go to post)03-03-2016 @ 11:04 
Squat

60 x 10
80 x 5
100 x 3
110 x 1
120 x 1
127.5 x 6
127.5 x 6
127.5 x 6
127.5 x 6

Deadlift

50 x 5
80 x 5
120 x 1
140 x 1
160 x 1
175 x 6
175 x 6

Goin in a different direction for a time see what happens
» sheiko again (Go to post)28-02-2016 @ 13:10 
Squat

60x 5
80 x 5
95 x 4
110 x 3
110 x 3
130 x 3
140 x 3
140 x 3
140 x 3
140 x 3
120 x 4
120 x 4
120 x 4
120 x 4

Cgbp feet up

60 x 5
70 x 4
80 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
100 x 3 pb
» sheiko again (Go to post)25-02-2016 @ 14:36 
Reverse flys

3sets upto 40kg

Side handle pull down

3 sets upto 60kg

Bent over row

3 sets upto 100kg

Hammer strength row

3 sets upto 50kg per arm

Seated row

3 sets upto 60kg

Shrugs

3 sets upto 180kg

One arm dumbell row

3 sets upto 51kg dumbell

Everything 10 reps

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