This morning I completed Sheiko Int. Medium Prep 1 Wk 1-C as follows: Bench Press 7-155, 6-170, 5-185, 4-200, 2x3 @ 215, 2x2 @ 230, 2x3 @ 215, 4-200, 6-185, 8-170, 10-155 Superset: Squats 5-165, 4-195, 3-230, 5x3 @ 245 French Press 5x8 @ 65 Superset: Lat Pulldowns 5x8 @ 95 Goodmornings (Seated) 5x5 @ 45 Bodyweight: 216.0 Pounds (Down 6.2 pounds from 222.2 on 7/9) Workout Duration: 1:09:08.94 h:mm:ss (with 1:00 rest between sets) Good workout today. This finished up my first week of this Sheiko cycle. Next week it's on to the first week of a new 531 cycle. I'm really liking alternating between weeks of the two programs. It seems to be keeping things fresh...and it's definitely giving me some good workouts. Side Note: I will bump up the weight on goodmornings next week. This was my first time doing those seated and I set the weight too low. I'll bump the lat pulldowns too.