starting the 3day sheiko program. not bad so far. only first day. τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

the accumulation is real ehh its only 4 sets of 2. this should be easy! τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

dropped a 45 on my index finger. it wasn't far off the ground but
bruised up. τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

left shoulder is hurt again, just going to stop until I get some PT.

I’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread more of me around this earth.

my right shoulder is bugging me. we should get togehter and swap part. τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

did my squat workout for bench by mistake. good thing it was a lower weight higher volume..
I was like why is my 65% for squats lower than my 65% for benc.... ohhhh.. τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

I got 7 sad ass reps of 205 on squats today

followed by 5x10x225 deadliftsI’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

you did 7 reps of 205 and then did 5 sets of 10 of 225?

or you mean 5x10x225 on DLs

I don't even fucking care about lifting anymore

nvm I care again, went in and did dis

4x12x225 sqwauts supersetted with 4x12x25 lat raises

4x12x165 romanian deads supersetted with 4x12x35 rear delt raises

4x12x95 leg extensions supersetted with 4x12x95 leg curls

then I did EZ bar curls supersetted with hammer curls bc beach in 3 weeks and I gotta have them guns nahmsayn

need to go see our PT person about my shoulder b4 I fuck it up again doe

yeah deads my bad I fixed it lolI’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

think i might skip bench saturday.. shoulder..τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

I would. Just do some stretches / rotator cuff warm-up stuffI’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

Felt good today.
555 week deads I got 8x340
333 week deads today I got 8x360. Can't complain.I’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

why you using deads for cardio tho?τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

It's basically just one working set at the end that is the higher reps.I’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

hit up tris with standing.. cable.. over head things.. they barking. also did paused deadlifts for the first time. that was different.τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

Ugh. My squats suck. 5x5 is the only thing that's ever gotten my squats up. 531 doesn't help me much. But I may see what happens over another cycle or two.I’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

5x5 "If this site was a physical thing, I'd fire bomb it" - R5S "it was better when phil lived in boxes and we could control him with top ramen packets" - FTFBMo "You're no better than my Indians." -DNBMo

I'm starting to think this Shieko program is garbage.
τι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ

One option I'm thinking could be a play for me
531 squats Tuesday
5x10 (it's at like 50-60% but I've actually been doing less cause it's kicking my butt) squats Thursday
5x5 Friday after my easy ass upper body.

A lot of squats but your body adapts.I’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

This cycle of deads:
555 week 8x340
333 week 8x360

531 week 8x380

Started on a shitty note and ended super positive so I'm happy about that.I’m an average looking person who has done nothing extraordinary with my life, but I’m better than you because I’ve spread merpes around this earth.

so much volumeτι διαολο... (̿▀̿ ̿Ĺ̯̿̿▀̿ ̿)̄ ᕕ( ՞ ᗜ ՞ )ᕗ