Thursday 12/15/11
Sheiko week 2 Day 3

Squats
Warm ups
Bar * 20
135 * 10
225 * 4
315 * 4

345 * 4
405 * 4
435 * 3
435 * 3
435 * 3
435 * 3
435 * 10 followed halo’s lead and finished it out with 5 sets

Bench
205 * 5
245 * 4
285 * 3
285 * 3
305 * 3
305 * 3
330 * 2
330 * 2
305 * 3
305 * 3
285 * 4
265 * 5
245 * 6
225 * 7
205 * 8

Triceps

BB Skull crusher
115 * 10
125 * 10
125 * 10
125 * 10
125 * 10

I had a little schedule change at work, one of my guys need today off so I had less time to get this workout completed. So I didn’t get to the last round of squats and the DB flys. Its all good I am still sore as shit. I have high hopes for this program. My plan is to run this for 4 weeks and then run it again and adjust my squat and deads accordingly.