Sheiko: #39
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1Jan-1Jan-3Jan-5SettingsInstructions
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bench50%1x5100kneedl50%1x3200bench50%1x51001rm3rm5rmModify the "1RM" (yellow cells) in "Settings" according to your current 1-repetition maximum for each lift.

Edit the date in the top-left corner (yellow cell) with the start date of your program.


All notation is "sets x reps".
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bench60%2x4120kneedl60%1x3240bench60%1x5120squat300285265
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bench70%2x3140kneedl70%2x3280bench70%1x4140bench200190180
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bench75%5x3150kneedl75%4x3300bench75%2x3150dl400380355
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squat50%1x5150
incline bench
6x4bench80%2x2160press1009590
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squat60%2x5180dip5x5bench75%2x3150
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squat70%5x5210blockdl55%1x4220bench70%1x4140
Sheiko #39
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dumbell press
6x6blockdl65%1x4260bench60%1x6120
More at mosey.org
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fly
5x10
blockdl75%2x3300bench50%1x8100
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gmorning (stand)
5x5blockdl85%4x2340fly5x10
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lunge5x6squat50%1x5150
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abs3x10squat60%1x4180
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squat70%2x3210
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squat75%5x3225
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triceps5x10
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gmorning (sit)
5x5
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2Jan-8Jan-10Jan-12
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squat50%1x5150knee dl50%1x3200squat50%1x5150
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squat60%1x4180knee dl60%1x3240squat60%1x4180
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squat70%2x3210knee dl70%2x3280squat70%2x3210
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squat80%5x2240knee dl75%2x4300squat80%5x2240
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bench50%1x5100bench50%1x6100bench50%1x5100
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bench60%1x4120bench60%2x6120bench60%1x4120
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bench70%2x3140bench65%4x6130bench70%2x3140
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bench80%6x3160fly5x10bench80%2x2160
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fly
5x10
blockdl50%1x4200bench85%2x1170
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push up
5x10
blockdl60%1x4240bench75%1x3150
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fsquat40%2x4120blockdl70%2x4280bench65%1x5130
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fsquat50%2x3150blockdl75%4x4300bench55%1x7110
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fsquat55%4x3165row5x8fly5x10
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gmorning (stand)
5x5abs4x10squat50%1x5150
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squat60%1x5180
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squat70%4x4210
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back ext.
5x8
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dip5x5
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3Jan-15Jan-17Jan-19
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squat55%1x5165dl50%2x3200squat50%1x5150
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squat65%1x4195dl60%2x3240squat60%1x4180
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squat75%2x3225dl65%4x2260squat70%2x3210
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squat85%5x2255bench50%1x5100squat80%6x3240
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bench50%1x5100bench60%1x4120bench50%1x5100
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bench60%1x4120bench70%2x3140bench60%1x4120
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bench70%2x3140bench80%2x3160bench70%2x3140
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bench80%6x3160bench85%2x2170bench80%7x3160
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fly
5x10
bench80%2x3160fly5x10
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push up (wide)
5x10
fly5x10press5x4
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pistol squat5x5dl60%1x4240
pull/chin up
5x8
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gmorning (stand)
5x5dl70%1x4280
gmorning (sit)
5x5
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dl80%2x3320
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dl90%3x2360
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lunge5x5
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abs4x10
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4Jan-22Jan-24Jan-26
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squat50%1x5150bench50%1x5100squat50%1x5150
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squat60%1x4180bench60%1x4120squat60%1x4180
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squat70%2x3210bench70%2x3140squat70%2x3210
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squat80%5x3240bench80%2x3160squat80%6x3240
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bench55%1x5110bench85%3x2170bench50%1x6100
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bench65%1x5130dl50%1x3200bench60%1x5120
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bench75%5x4150dl60%1x3240bench70%2x4140
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fly
5x10
dl70%2x3280bench80%2x3160
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dip5x8dl80%2x3320bench85%2x2170
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fsquat40%2x5120dl85%3x2340bench80%2x3160
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fsquat50%2x4150dl80%2x3320bench70%1x4140
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fsquat60%3x3180bench50%1x5100bench60%1x6120
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back ext.
5x10
bench60%1x5120bench50%1x8100
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bench70%4x5140fly5x10
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pull/chin up
5x8dip5x8
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abs4x10
gmorning (sit)
5x5
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