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Ballsy move by adding to an already demanding program. Be careful brah.
Sessions are looking great dude.
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[QUOTE=bigryan03;993027763]Ballsy move by adding to an already demanding program. Be careful brah.
Sessions are looking great dude.[/QUOTE]
Thanks! Yeah, I'm definitely one to be more on the safe side so I'm careful about making adjustments.
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[B]Thursday 12/13 - Sheiko 37 WK2 accessory day[/B]
[B][U]DB curls[/U][/B]
20's x 16
25's x 16
25's x 15
30's x 12
[B][U]bicep pump sets[/U][/B]
x 16 x 3 sets
[B][U]DB laterals (standing - I typically sit)[/U][/B]
25's x 25
25's x 20
25's x 20
25's x 20
[B][U]weighted ball crunches[/U][/B]
45lb x 25
45lb x 25
45lb x 25
[B][U]leg lifts[/U][/B]
x 30 x 2 sets
Did a quick accessory workout. Lats are sore from yesterday's workout, so laid off any pull-ups. I think this will also help my pec strain (actually think it might be inflammation of cartilage connecting ribs/sternum). Feels great today, so we'll see what tomorrow brings. I'm supposed to get up to 260 for 2 reps on a few sets. So far I've hit all bench reps for Sheiko. Bicep pump felt good, today. So did ab work. Then did some light cardio on the elliptical (200kcal). Got Sheiko 37, Wk2 WO3 tomorrow and then plan on taking the day off from work to get some Christmas shopping done, mostly for the wife.
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Im sure your hit bench tomorrow
Nice accessory workout.
Have fun shopping, around were i am it is so busy in the shops.
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[QUOTE=Ccm644;993498693]Im sure your hit bench tomorrow
Nice accessory workout.
Have fun shopping, around were i am it is so busy in the shops.[/QUOTE]
Thanks man!
[B]Friday 12/14 - Sheiko 37 WK2 WO3[/B]
[B][U]squats[/U][/B]
160 x 4 x 1
190 x 4 x 1
225 x 3 x 2
240 x 3 x 2
250 x 3 x 4
[B][U]bench press[/U][/B]
165 x 6 x 1
195 x 5 x 1
230 x 4 x 2
245 x 3 x 2
260 x 2 x 2
245 x 4 x 1
230 x 5 x 1
195 x 6 x 1
165 x 5 x 1
[B][U]DB flyes[/U][/B]
30's x 10 x 5 sets
[B][U]tricep pull-downs[/U][/B]
100 x 10 x 5 sets
[B][U]squats[/U][/B]
175 x 6 x 1
195 x 6 x 1
205 x 6 x 1
[B][U]good mornings (seated)[/U][/B]
135 x 6 x 5 sets
Obliterated this workout. Squats were good, bench was awesome. I took a much narrower grip to save some of the stretch near my sternum. Never felt anything problematic. Not quite a CGBP but in between. I thought 260 would be tough with the much narrower grip since my CGBP is typically a bit weaker than my normal bench but went up like nothing. No irritation near my left pec/sternum area to boot. I'll hopefully go back to my normal grip on Monday. Early morning workout as well since I have to get some Christmas shopping done. Been a real busy morning already with getting my oldest up for swim team at 5am, helping her with math homework, helping my 3rd grader with her math homework, getting them all fed, their lunches packed and drove them to school. Let the wife sleep in. I'm sure she appreciated it.
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[B]Monday 12/17 - Sheiko 37 WK3 WO1[/B]
[B][U]Squats[/U][/B]
160 x 6 x 1
190 x 4 x 2
225 x 3 x 2
250 x 3 x 5
[B][U]bench press[/U][/B]
165 x 5 x 1
195 x 4 x 1
230 x 3 x 2
260 x 3 x 5
[B][U]DB flyes[/U][/B]
35's x 10 x 5 sets
[B][U]push-ups[/U][/B]
x 12 x 5 sets
[B][U]squats[/U][/B]
160 x 5 x 1
190 x 5 x 1
225 x 5 x 5
[B][U]straight arm DB side laterals[/U][/B]
20's x 10 x 5 sets (+1 rep vs last week, moving up to 22.5 next time)
Another strong start to the week on Sheiko 37 (2nd pass). The left-side sternum irritation was all but gone, so that's good. The 260 x 3 for 5 sets wasn't super easy but not too tough. Legs are definitely feeling it after 17 sets. Did some post workout foam rolling but gonna need to hit that foam roller hard to prep for Wednesday's workout.
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[QUOTE=Rypt1;995484593][B]Monday 12/17 - Sheiko 37 WK3 WO1[/B]
[B][U]Squats[/U][/B]
160 x 6 x 1
190 x 4 x 2
225 x 3 x 2
250 x 3 x 5
[B][U]bench press[/U][/B]
165 x 5 x 1
195 x 4 x 1
230 x 3 x 2
260 x 3 x 5
[B][U]DB flyes[/U][/B]
35's x 10 x 5 sets
[B][U]push-ups[/U][/B]
x 12 x 5 sets
[B][U]squats[/U][/B]
160 x 5 x 1
190 x 5 x 1
225 x 5 x 5
[B][U]straight arm DB side laterals[/U][/B]
20's x 10 x 5 sets (+1 rep vs last week, moving up to 22.5 next time)
Another strong start to the week on Sheiko 37 (2nd pass). The left-side sternum irritation was all but gone, so that's good. The 260 x 3 for 5 sets wasn't super easy but not too tough. Legs are definitely feeling it after 17 sets. Did some post workout foam rolling but gonna need to hit that foam roller hard to prep for Wednesday's workout.[/QUOTE]
Nice work dude! Things are looking very fun in here.
Get a lacrosse ball too. I found that using a golf ball for my glutes has helped IMMENSELY, as did making sure I wasn't overly tight across my pec region.
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[QUOTE=bigryan03;995496283]Nice work dude! Things are looking very fun in here.
Get a lacrosse ball too. I found that using a golf ball for my glutes has helped IMMENSELY, as did making sure I wasn't overly tight across my pec region.[/QUOTE]
A lacrosse ball works wonders! I just started using one mainly on my traps/back of my shoulders and it helps so much!
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[QUOTE=bigryan03;995496283]Nice work dude! Things are looking very fun in here.
Get a lacrosse ball too. I found that using a golf ball for my glutes has helped IMMENSELY, as did making sure I wasn't overly tight across my pec region.[/QUOTE]
[QUOTE=Reid456;995500403]A lacrosse ball works wonders! I just started using one mainly on my traps/back of my shoulders and it helps so much![/QUOTE]
Hmm, I'll have to look into the golf ball and lacrosse ball. Thanks for the tips, guys!
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How are you liking 32? Bench is amazing as always man!
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[QUOTE=NaturalPursuit;995517233]How are you liking 32? Bench is amazing as always man![/QUOTE]
Thanks man! I'm actually on 37, #32 is just for testing maxes. After 37 I'll move on to 40 and then re-test again with the first week of 32. After that I may do 31 followed by 30 and re-test or something entirely different from Sheiko.
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[B]Wednesday 12/19 - Sheiko 37 WK3 WO2[/B]
[B][U]deadlifts[/U][/B]
205 x 4 x 1
245 x 4 x 1
285 x 4 x 2
305 x 4 x 4
[B][U]bench press[/U][/B]
165 x 6 x 1
195 x 5 x 1
230 x 4 x 2
245 x 3 x 2
260 x 2 x 2
245 x 4 x 2
230 x 4 x 1
215 x 5 x 1
195 x 6 x 1
180 x 7 x 1
165 x 8 x 1
[B]So many bench sets!! Was spent after that, but had to get more done ...[/B]
[B][U]DB flyes[/U][/B]
30's x 10 x 5 sets
[B][U]rack deads[/U][/B]
245 x 5 x 1
285 x 5 x 2
325 x 4 x 4
Great workout, definitely breathing heavy after every set on bench and deads. I'm sure I'll have some DOMs in the back tomorrow. Chest stuff felt great, no longer have any strain on inner chest and I've gone back to the wide grip. Maybe it was some [B]growing pains[/B] ;)
Got some accessory tomorrow and then WO #3 for this pass 2nd pass of Sheiko 37. Might only do 2 or 3 workouts next week for WK4 of Sheiko 37. Thinking about Monday and Friday with no accessory day either. We'll see, it is always tough to get workouts in when I'm on vacation and home with the kids.
In other news, wife wants to know what I want for Christmas. Want a 2nd foam roller for home since my main one is at work at I use it daily. Also just bought a projector for the family, looking forward to setting that up in the basement. Also would like to get "The Walking Dead" video game for Xbox 360. I game, just not much any more but should be fun hooking the Xbox 360 to the projector.
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[QUOTE=Rypt1;996500283][B]Wednesday 12/19 - Sheiko 37 WK3 WO2[/B]
[B][U]deadlifts[/U][/B]
205 x 4 x 1
245 x 4 x 1
285 x 4 x 2
305 x 4 x 4
[B][U]bench press[/U][/B]
165 x 6 x 1
195 x 5 x 1
230 x 4 x 2
245 x 3 x 2
260 x 2 x 2
245 x 4 x 2
230 x 4 x 1
215 x 5 x 1
195 x 6 x 1
180 x 7 x 1
165 x 8 x 1
[B]So many bench sets!! Was spent after that, but had to get more done ...[/B]
[B][U]DB flyes[/U][/B]
30's x 10 x 5 sets
[B][U]rack deads[/U][/B]
245 x 5 x 1
285 x 5 x 2
325 x 4 x 4
Great workout, definitely breathing heavy after every set on bench and deads. I'm sure I'll have some DOMs in the back tomorrow. Chest stuff felt great, no longer have any strain on inner chest and I've gone back to the wide grip. Maybe it was some [B]growing pains[/B] ;)
Got some accessory tomorrow and then WO #3 for this pass 2nd pass of Sheiko 37. Might only do 2 or 3 workouts next week for WK4 of Sheiko 37. Thinking about Monday and Friday with no accessory day either. We'll see, it is always tough to get workouts in when I'm on vacation and home with the kids.
In other news, wife wants to know what I want for Christmas. Want a 2nd foam roller for home since my main one is at work at I use it daily. Also just bought a projector for the family, looking forward to setting that up in the basement. Also would like to get "The Walking Dead" video game for Xbox 360. I game, just not much any more but should be fun hooking the Xbox 360 to the projector.[/QUOTE]
I have to highly recommend Borderlands 2 if you haven't played it yet!
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[QUOTE=demonwareltd;996504773]I have to highly recommend Borderlands 2 if you haven't played it yet![/QUOTE]
Hmm, never heard of it. I'll have to look into it.
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strong session!! wish I had time to play the walking dead...heard its pretty sick!
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Sessions looking great as always. Do you find your form is getting better on the 3 big movements? Thats one of my favorite parts of sheiko. Being able to practice the big 3 over and over and over and over got my form down pat lol.
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Wow dude, you are crushing some intense volume, how long are those workouts taking you? Do you superset any of the bench work with the deads?
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[QUOTE=bigryan03;996872423]Sessions looking great as always. Do you find your form is getting better on the 3 big movements? Thats one of my favorite parts of sheiko. Being able to practice the big 3 over and over and over and over got my form down pat lol.[/QUOTE]
Definitely! Prior to starting Sheiko, I kept my grip on the bench fairly narrow with only the pinky on the bar lines. Now I my pointer finger on the bar lines. Also, my set up with my feet, back and shoulders pinned back is so automatic now. Squats in terms of proper feel are getting better as well and my deads (although fairly weak) seem to be hitting their stride.
[QUOTE=Shazriki;996903353]Wow dude, you are crushing some intense volume, how long are those workouts taking you? Do you superset any of the bench work with the deads?[/QUOTE]
Thanks, I'm so surprised that I haven't been more sore. By the next workout my body is just ready to go. The workouts have been taking me about 75 minutes. I do superset the bench work with squats/deads as much as possible.
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A whole lotta benching going on in here!
Nice Rack Pulls BTW!
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[QUOTE=deltpecx;996993943]A whole lotta benching going on in here!
Nice Rack Pulls BTW![/QUOTE]
Thanks! Yeah, just starting to get some strength back in the 'ol back.
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[B]Thursday 12/20 - Sheiko 37 Accessory day[/B]
[B][U]DB spider curls[/U][/B]
20's x 16
25's x 16
25's x 16
30's x 10
30's x 10
[B][U]bicep pump sets[/U][/B]
x 17 x 3 sets
[B][U]DB laterals[/U][/B]
15's x 30 reps
15's x 30
15's x 20
[B][U]ab work[/U][/B]
x 60 reps x 5 sets
Also did some LISS for 20 minutes, 250kcal along with some foam rolling in prep for tomorrow's Sheiko workout. Have the company part in a bit, ready for some good food ;)
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[B]Friday 12/21 - Sheiko 37 WK3 WO3[/B]
[B][U]bench press[/U][/B]
165 x 5 x 1
195 x 4 x 1
230 x 3 x 2
260 x 2 x 2
275 x 2 x 1 [B]threw this one in here for fun. Easy-peasy, probably had 4 in me[/B]
260 x 2 x 2
[B][U]squats[/U][/B]
160 x 5 x 1
190 x 5 x 1
225 x 5 x 2
235 x 4 x 5
135 x 20 x 1 [B]another for "fun" set[/B]
[B][U]bench press[/U][/B]
165 x 6 x 1
195 x 6 x 2
210 x 6 x 4
[B][U]DB flyes[/U][/B]
35's x 10 x 5 sets
[B][U]back extensions[/U][/B]
x 20 x 3 sets
Good early morning workout on Sheiko 37. One more week to go and then it is on to Sheiko #40. Have a little bit of work then off to see the kids singing program at school and then we hit our little mini-vacation to the Wisconsin Dells. Was a blizzard down that way yesterday. Hopefully the roads will be cleared off somewhat. Hope everyone has a very Merry Christmas and hits the new year running with their fitness goals.
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275x2 for fun!!! Awesome as heck man!!! Gotta get my pressing up to your standards!! ;)
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You crazay!! Adding 'fun' sets and all. Mirin the bench still. Its just so epic!
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Fun sets!?
It's been some time since I did fun sets.
I might have to start them again!
BTW; have a Merry and Blessed Christmas!
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275x2 isn't fun, it's awesome :p
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[IMG]http://i1034.photobucket.com/albums/a429/dean--1992/christmas_zps4f3cfa04.jpg[/IMG]
Merry Christmas
Have a great time with everyone
Enjoy it
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[QUOTE=NaturalPursuit;997539903]275x2 for fun!!! Awesome as heck man!!! Gotta get my pressing up to your standards!! ;)[/QUOTE]
Thanks Alex! I have no doubt that you will. Your intensity in the gym really motivates me to take my game to another level.
[QUOTE=bigryan03;997713023]You crazay!! Adding 'fun' sets and all. Mirin the bench still. Its just so epic![/QUOTE]
Thanks man! Hope you had a good Christmas. Keep hitting things hard. How many weeks out are you now?
[QUOTE=deltpecx;997753923]Fun sets!?
It's been some time since I did fun sets.
I might have to start them again!
BTW; have a Merry and Blessed Christmas![/QUOTE]
Thanks, hope your Christmas was full of blessings, too. Although them presents are nice, the birth of the Savior is the best present of all times.
[QUOTE=Shazriki;997906883]275x2 isn't fun, it's awesome :p[/QUOTE]
Yeah, not so much fun but more "icing on the cake" if I can get it without too much trouble. So far so good.
[QUOTE=Ccm644;999041213][IMG]http://i1034.photobucket.com/albums/a429/dean--1992/christmas_zps4f3cfa04.jpg[/IMG]
Merry Christmas
Have a great time with everyone
Enjoy it[/QUOTE]
Thanks, Christmas was awesome. It's always nice to have time off to spend with the wife and the kids. Did some snow tubing, sledding, water parks, ate good and even got my workouts in. Even took a few naps. The older I get, the more I like them naps.
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Had a nice Christmas and week off with the wife and kids. Some of the highlights:
-Went to the Wisconsin Dells and took the kids to Mt Olympus for a few nights. ([url]http://www.mtolympuspark.com/attractions/wisconsin-dells-indoor-water-park[/url])
-Did some snow tubing
-Did some sledding (nearly broke my pinky on dem bumpy hills)
-Big Minnesota Vikings fan, got to see them get into the playoffs
-Got a projector for hooking up the Xbox 360 for the kids. Got it working and it's better than expected. Nice way to get a bigger than big screen TV for only a few hundred $$. Kids love it.
-Spent time with wife and kids
-Finished off the last week of Sheiko 37, all workouts, all sets, all reps!
Now it is time to move on to Sheiko #40. The first workout is on tap in just a few. Time to tear it up!
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Sounds like you had an awesome holiday and congrats on finishing sheiko 37!
