Sheko trying to comeback

Discussion in 'Member Journals & Pictures' started by shreko, Oct 24, 2017.

  1. shreko

    shreko Well-Known Member

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    Tue 09/01/18

    Weight: 116.4kg

    Arms:

    Bike - 15 min

    Rope Pushdowns:
    6 x 15 - 20kg
    SS with
    Ezi Bar Reverse Curls:
    6 x 15 - 25kg

    Bike - 1 min (In between each superset)

    Bike - 15 min
     
    DanOz and countryboy like this.
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  3. shreko

    shreko Well-Known Member

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    Thur 11/01/18

    Weight: 116.0kg

    Chest and Back:

    Bike - 15 min

    Rev Grip Bench Press with Feet Up
    6 x 15 - 60kg
    SS with
    V Bar Pulldown
    6 x 15 - 60kg

    Bike - 90 sec (In between each superset)

    Bike - 10 min
     
    benn and DanOz like this.
  4. benn

    benn living the dream ;)

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    Good to see you back brother :) great start to the year ;)
     
    shreko likes this.
  5. shreko

    shreko Well-Known Member

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    Fri 12/01/18

    Weight: 116.2kg

    Arms:

    Bike - 15 min

    Pushdowns:
    6 x 15 - 30kg
    SS with
    DB Hammer Curls:
    6 x 15 - 15kg DB's

    Bike - 90sec (In between each superset)

    Bike - 10 min
     
    DanOz and Tom like this.
  6. shreko

    shreko Well-Known Member

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    Still weak AF but haha.
     
    benn likes this.
  7. benn

    benn living the dream ;)

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    You're a beast mate it'll come back quick
     
  8. shreko

    shreko Well-Known Member

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    Mon 15/01/18

    Chest and Back:

    Bike - 15 min
    Slingshot Bench Press with Feet Up
    1 x 15 - 80kg
    5 x 15 - 90kg
    SS with
    Wide Grip Pulldown
    6 x 15 - 60kg

    Bike - 90 sec (In between each superset)

    Bike - 10 min

    Felt strong even though using the Slingshot is old and stretched. Will keep slowly adding weight see how I go and keep using Slingshot for a while until I feel 100% with shoulder as it keeps me in a good position for bench.
     
    Tac likes this.
  9. shreko

    shreko Well-Known Member

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    Tue 16/01

    Arms:

    Bike - 15 min

    JM Presses:
    6 x 20 - 32.5kg
    SS with:
    Ezi Bar Rev Curls:
    6 x 32.5kg - 32.5kg

    Bike - 90sec (In between each superset)

    Bike - 15 min
     
    benn and Tom like this.
  10. shreko

    shreko Well-Known Member

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    Thur 18/01/18

    Weight: 116.5kg

    Chest and Back:

    Bike - 15 min

    Rev Grip Bench Press with Feet Up
    6 x 15 - 60kg
    SS with
    V Bar Pulldown
    6 x 15 - 60kg

    Bike - 90 sec (In between each superset)

    Bike - 10 min
     
    benn likes this.
  11. shreko

    shreko Well-Known Member

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    Fri 19/01

    Weight - 116.0kg

    Arms:

    Bike - 15 min

    Pushdowns:
    6 x 15 - 30kg
    SS with:
    Ezi Bar Curls:
    6 x 15 - 32.5kg

    Bike - 90sec (In between each superset)

    Bike - 15 min
     
    Tom likes this.
  12. shreko

    shreko Well-Known Member

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    Sat 20/01

    Chest and Back

    Bike - 10 min

    Flat Bench with Slingshot
    1 x 20 - 60kg
    1 x 10 - 100kg
    1 x 8 - 120kg
    1 x 6 - 130kg

    Dropset
    1 x 4 - 140kg
    1 x 6 - 120kg
    1 x 6 - 100kg

    SS with (all above)

    Rev Grip Pull Down with Fat Gripz
    5 x 12 - 65kg

    Bike - 10 min

    Good session still have some strength there.
     
    blindbodybuilder and Tom like this.
  13. shreko

    shreko Well-Known Member

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    Mon 22/01

    Arms & Shoulders:

    Bike - 15 min

    Straight Bar Pushdowns:
    6 x 15 - 30kg
    SS with
    Ezi Bar Curls:
    6 x 15 - 40kg
    SS with
    Side Lateral Raises:
    6 x 15 - 5kg plates/ side

    Bike - 90 sec (In between each superset)

    Bike - 15 min
     
    Tom likes this.
  14. shreko

    shreko Well-Known Member

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    Tue 23/01

    Chest and Back:

    Bike - 15 min
    Slingshot Bench Press with Feet Up
    3 x 15 - 100kg
    1 x 12 - 100kg
    2 x 10 - 100kg
    SS with
    V Grip Pulldown
    6 x 15 - 65kg

    Bike - 90 sec (In between each superset)

    Bike - 10 min

    Felt good but ran out of puff to get 15s for last 3 sets, would have got them if I wasn't supersetting or doing bike in between sets too.
     
    Eidolon and blindbodybuilder like this.
  15. shreko

    shreko Well-Known Member

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    Thur 25/01

    Arms & Shoulders:

    Bike - 15 min

    Straight Bar Pushdowns Wide:
    6 x 15 - 30kg
    SS with
    Ezi Bar Rev Curls:
    6 x 15 - 40kg
    SS with
    Side Lateral Raises:
    6 x 15 - 5kg plates/ side

    Bike - 90 sec (In between each superset)

    Bike - 15 min
     
  16. shreko

    shreko Well-Known Member

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    Mon 29/01

    Chest and Back:

    Bike - 15 min
    Slingshot Bench Press with Feet Up
    1 x 15 - 60kg
    1 x 15 - 100kg
    2 x 12 - 110kg
    2 x 10 - 110kg
    SS with
    Wide Grip Pulldown
    6 x 15 - 65kg

    Bike - 90 sec (In between each superset)

    Bike - 10 min

    Added another 10kg this week and felt good
     
    countryboy, benn and Tom like this.
  17. shreko

    shreko Well-Known Member

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    Tue 30/01

    Arms & Shoulders:

    Bike - 15 min

    TRX Tri Ext:
    6 x 15 - BW
    SS with
    Hammer Curls:
    6 x 15 - 15kg DBs
    SS with
    Side Lateral Raises:
    6 x 15 - 5kg plates/ side

    Bike - 90 sec (In between each superset)

    Bike - 15 min
     
  18. shreko

    shreko Well-Known Member

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    Thur 01/02

    Chest and Back

    Bike 15 min

    Flat DB Press -
    6 x 20 - 15kg DBs
    SS with
    Seated Bent Over DB Rows -
    6 x 20 - 15kg DBs

    Bike - 90sec after each superset

    Bike 15min
     
  19. shreko

    shreko Well-Known Member

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    Sat 03/02

    Weight - 115.2kg

    Arms & Shoulders

    Bike - 10min

    Laying DB Tri Ext -
    6 x 20 - 10kg DBs
    SS with
    Seated DB Curls -
    6 x 20 - 10kg DBs
    SS with
    Seated Side Lat Raises -
    6 x 10 - 10kg DBs
    SS with
    Seated DB OHP -
    6 x 10 - 10kg DBs

    Really just kept going around the circuit no break from DB OHP to Laying Tri Ext.

    Bike - 10min
     
    countryboy likes this.
  20. shreko

    shreko Well-Known Member

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    Mon 05/02

    Weight - 115.6kg

    Chest & Tri's

    Bike - 10 min

    Close Grip Bench -
    1 x 15 - 60kg
    3 x 12 - 80kg

    Ezi Bar Skull Crushers -
    3 x 12 - 45kg
    SS with
    Ezi Bar Close Grip Bench -
    3 x 12 - 45kg

    Laying DB Tri Ext (neutral grip) -
    3 x 15 - 10 kg DB's
    SS with
    Flat DB Fly -
    3 x 15 - 10 kg DB's

    Bike 60 sec in between every set

    Bike - 10 min

    Got a new goal trying to get arms back to former glory or better. Measuring 17.5" upper arm and 15.5" forearms.
     
    Tom likes this.
  21. shreko

    shreko Well-Known Member

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    Tue 06/02

    Weight - 115.1kg

    Back & Bi's

    Bike - 10 min

    Chin-ups -
    4 x 10 - BW

    Ezi Bar Curls -
    3 x 12 - 45kg
    SS with
    Bent Over Rear Lateral Raise
    3 x 20 - 10kg DB's

    Ezi Bar Rev Curls
    3 x 15 - 30kg
    SS with
    Bent Over Row
    3 x 20 - 30kg

    Bike - 60sec between sets

    Ezi Bar Wrist Curl - Overhand Grip
    3 x 15 - 15kg
    SS with
    Ezi Bar Wrist Curl - Underhand Grip
    3 x 15 - 25kg

    Bike - 10 min
     
    Tom and blindbodybuilder like this.

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