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  1. #901
    Registered User bigryan03's Avatar
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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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  2. #902
    Registered User Rypt1's Avatar
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    Originally Posted by bigryan03 View Post
    Ballsy move by adding to an already demanding program. Be careful brah.
    Sessions are looking great dude.
    Thanks! Yeah, I'm definitely one to be more on the safe side so I'm careful about making adjustments.
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  3. #903
    Registered User Rypt1's Avatar
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    Thursday 12/13 - Sheiko 37 WK2 accessory day

    DB curls
    20's x 16
    25's x 16
    25's x 15
    30's x 12

    bicep pump sets
    x 16 x 3 sets

    DB laterals (standing - I typically sit)
    25's x 25
    25's x 20
    25's x 20
    25's x 20

    weighted ball crunches
    45lb x 25
    45lb x 25
    45lb x 25

    leg lifts
    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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  4. #904
    Inner Builder Ccm644's Avatar
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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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  5. #905
    Registered User Rypt1's Avatar
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    Originally Posted by Ccm644 View Post
    Im sure your hit bench tomorrow

    Nice accessory workout.

    Have fun shopping, around were i am it is so busy in the shops.
    Thanks man!


    Friday 12/14 - Sheiko 37 WK2 WO3

    squats
    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

    bench press
    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

    DB flyes
    30's x 10 x 5 sets

    tricep pull-downs
    100 x 10 x 5 sets

    squats
    175 x 6 x 1
    195 x 6 x 1
    205 x 6 x 1

    good mornings (seated)
    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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  6. #906
    Registered User Rypt1's Avatar
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    Monday 12/17 - Sheiko 37 WK3 WO1

    Squats
    160 x 6 x 1
    190 x 4 x 2
    225 x 3 x 2
    250 x 3 x 5

    bench press
    165 x 5 x 1
    195 x 4 x 1
    230 x 3 x 2
    260 x 3 x 5

    DB flyes
    35's x 10 x 5 sets

    push-ups
    x 12 x 5 sets

    squats
    160 x 5 x 1
    190 x 5 x 1
    225 x 5 x 5

    straight arm DB side laterals
    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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  7. #907
    Registered User bigryan03's Avatar
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    Originally Posted by Rypt1 View Post
    Monday 12/17 - Sheiko 37 WK3 WO1

    Squats
    160 x 6 x 1
    190 x 4 x 2
    225 x 3 x 2
    250 x 3 x 5

    bench press
    165 x 5 x 1
    195 x 4 x 1
    230 x 3 x 2
    260 x 3 x 5

    DB flyes
    35's x 10 x 5 sets

    push-ups
    x 12 x 5 sets

    squats
    160 x 5 x 1
    190 x 5 x 1
    225 x 5 x 5

    straight arm DB side laterals
    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.
    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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  8. #908
    Gaining slow but sure Reid456's Avatar
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    Originally Posted by bigryan03 View Post
    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.
    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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  9. #909
    Registered User Rypt1's Avatar
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    Originally Posted by bigryan03 View Post
    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.
    Originally Posted by Reid456 View Post
    A lacrosse ball works wonders! I just started using one mainly on my traps/back of my shoulders and it helps so much!
    Hmm, I'll have to look into the golf ball and lacrosse ball. Thanks for the tips, guys!
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  10. #910
    PURE INSANITY NaturalPursuit's Avatar
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    How are you liking 32? Bench is amazing as always man!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  11. #911
    Registered User Rypt1's Avatar
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    Originally Posted by NaturalPursuit View Post
    How are you liking 32? Bench is amazing as always man!
    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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  12. #912
    Registered User Rypt1's Avatar
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    Wednesday 12/19 - Sheiko 37 WK3 WO2

    deadlifts
    205 x 4 x 1
    245 x 4 x 1
    285 x 4 x 2
    305 x 4 x 4

    bench press
    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

    So many bench sets!! Was spent after that, but had to get more done ...

    DB flyes
    30's x 10 x 5 sets

    rack deads
    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 growing pains

    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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  13. #913
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Rypt1 View Post
    Wednesday 12/19 - Sheiko 37 WK3 WO2

    deadlifts
    205 x 4 x 1
    245 x 4 x 1
    285 x 4 x 2
    305 x 4 x 4

    bench press
    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

    So many bench sets!! Was spent after that, but had to get more done ...

    DB flyes
    30's x 10 x 5 sets

    rack deads
    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 growing pains

    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.
    I have to highly recommend Borderlands 2 if you haven't played it yet!
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  14. #914
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    I have to highly recommend Borderlands 2 if you haven't played it yet!
    Hmm, never heard of it. I'll have to look into it.
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  15. #915
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    strong session!! wish I had time to play the walking dead...heard its pretty sick!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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    Registered User bigryan03's Avatar
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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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    Approaching Infinity Shazriki's Avatar
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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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  18. #918
    Registered User Rypt1's Avatar
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    Originally Posted by bigryan03 View Post
    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.
    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.

    Originally Posted by Shazriki View Post
    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?
    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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  19. #919
    Grandpa Yoda deltpecx's Avatar
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    A whole lotta benching going on in here!

    Nice Rack Pulls BTW!
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  20. #920
    Registered User Rypt1's Avatar
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    Originally Posted by deltpecx View Post
    A whole lotta benching going on in here!

    Nice Rack Pulls BTW!
    Thanks! Yeah, just starting to get some strength back in the 'ol back.
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  21. #921
    Registered User Rypt1's Avatar
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    Thursday 12/20 - Sheiko 37 Accessory day

    DB spider curls
    20's x 16
    25's x 16
    25's x 16
    30's x 10
    30's x 10

    bicep pump sets
    x 17 x 3 sets

    DB laterals
    15's x 30 reps
    15's x 30
    15's x 20

    ab work
    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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  22. #922
    Registered User Rypt1's Avatar
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    Friday 12/21 - Sheiko 37 WK3 WO3

    bench press
    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 threw this one in here for fun. Easy-peasy, probably had 4 in me
    260 x 2 x 2

    squats
    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 another for "fun" set

    bench press
    165 x 6 x 1
    195 x 6 x 2
    210 x 6 x 4

    DB flyes
    35's x 10 x 5 sets

    back extensions
    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.
    Last edited by Rypt1; 12-21-2012 at 09:56 AM.
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  23. #923
    PURE INSANITY NaturalPursuit's Avatar
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    275x2 for fun!!! Awesome as heck man!!! Gotta get my pressing up to your standards!!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  24. #924
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    You crazay!! Adding 'fun' sets and all. Mirin the bench still. Its just so epic!
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  25. #925
    Grandpa Yoda deltpecx's Avatar
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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!
    WHEN WILL THE SHREDZ APPEAR!?

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    As she walked away she touched my right biceps.

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  26. #926
    Approaching Infinity Shazriki's Avatar
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    275x2 isn't fun, it's awesome
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  27. #927
    Inner Builder Ccm644's Avatar
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    Merry Christmas

    Have a great time with everyone

    Enjoy it
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  28. #928
    Registered User Rypt1's Avatar
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    Originally Posted by NaturalPursuit View Post
    275x2 for fun!!! Awesome as heck man!!! Gotta get my pressing up to your standards!!
    Thanks Alex! I have no doubt that you will. Your intensity in the gym really motivates me to take my game to another level.


    Originally Posted by bigryan03 View Post
    You crazay!! Adding 'fun' sets and all. Mirin the bench still. Its just so epic!
    Thanks man! Hope you had a good Christmas. Keep hitting things hard. How many weeks out are you now?


    Originally Posted by deltpecx View Post
    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!
    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.

    Originally Posted by Shazriki View Post
    275x2 isn't fun, it's awesome
    Yeah, not so much fun but more "icing on the cake" if I can get it without too much trouble. So far so good.

    Originally Posted by Ccm644 View Post


    Merry Christmas

    Have a great time with everyone

    Enjoy it
    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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  29. #929
    Registered User Rypt1's Avatar
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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. (http://www.mtolympuspark.com/attract...oor-water-park)
    -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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  30. #930
    Gaining slow but sure Reid456's Avatar
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    Sounds like you had an awesome holiday and congrats on finishing sheiko 37!
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