Not for sissy's - Sheiko time!

kenpoengineer said:
Awesome workout! Especially being ill! That's a modified Sheiko routine, right?
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Thanks. Yes, it's modified. I have added to it. I'm trying to add some bodybuilding exercises to it and hit some of my weaker points. The main lifts are the bench press, squat and deadlift.
 
Great workout today. I feel my body is coming together. I was able to perform weighted dips today. This is the first time since before my shoulder surgery.
Modified Sheiko advanced small load prep cycle 1: week 2, day 2
Bench
135x5
155x4
185x3
215x2x5 (less then 1 minute rest in between sets)
Deadlift up to the knees
135x10
185x10
205x3
245x3
285x3
300x2x4
- all completed with overhand grip and no straps to work on grip strength
Dips
180 (Bw)x10
180+35x10
180+70x7
180x10x2
Lying db pullover (ss) wide grip lat pull down
65x15/130x15
80x12/145x15
90x8/160x10
Hack squats
150x30x3
Standing calf raise
90x30
160x30
210x30
 
Double overhand is no bueno
 
Ah! I get you now. I thought you were saying that it wasn't a good idea. It's definitely harder. I'm trying to strengthen my grip and have found this is helping. It doesn't work when I get heavier.
 
Slowly, but surely! No training yesterday due to a migraine headache. Forced rest day I guess. Pretty decent workout today.
Modified Sheiko advanced small load prep cycle 1: week 2: day 3. Bodyweight 177lbs
Squats
140x4
170x3
200x3
225x2x4
Bench
135x5
155x4
185x3
205x2x2
225x1x3 (30 seconds rest)
205x5
205x9
French press
85x8x5
Alternate db bench press
50x15
60x10
60x7
Alternate db incline bench press
35x20
45x15
50x10
Face pulls
55x30
60x25
65x25
Standing rope extension
50x20
50x15x2
- Modified explained: I always complete the training as set up in the program. I only modify by adding more weight or more if I feel I haven't worked hard enough. I also add some other exercises to help with some of my weaker lifts.
 
Finally, hit 10 reps of bw + 70lbs on dips.
Modified Sheiko advanced small load prep cycle 1: week 2: day 4: bw 177lbs
Deadlift (pause above knee)
135x10
185x5
205x3
245x3
285x3
300x2x4
Medium grip bench
135x3
155x3
185x3x4
Deadlift (start just above knee)
225x3
260x3
300x3
340x2x4
Dips (ss) kick backs
Bw x10/20x10
Bw+45x10/20x10
Bw+70x10/20x10
Hyperextensions
85x10x4
Leg press (medium stance) ss with goblet squats (wide stance)
150x30/85x20
240x20/85x20
330x20/85x20
 
Congratulations on the dip PR! Those will build some muscle!!
 
No lifting for me over the weekend and the holiday. Back at it today though. Coming in at 178lbs. Starting week 3 of Sheiko. It's modified a bit.
Modified Sheiko advanced small load prep cycle 1: Week 3 day 1
Squats
140x5
175x5
195x5
225x2x5
Bench
140x5
165x4
195x3
225x2
235x2
245x2
255x1.5
245x3
Incline db press
45x20
55x15
65x10
Flat db bench press
60x15
70x15
80x8
Dips
Bw x 10
Bw +25 x 10
- ran out of time
Seated good morning
45x10
65x10
85x10
95x10
 
Coming back strong.
 
Dips are great! Shame I can't do em lol congrats bud

Your bench is improving sir!
 
I'm really liking your modified Sheiko routines!
 
kenpoengineer said:
I'm really liking your modified Sheiko routines!
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Thanks Mark. I really like to push myself. I know I need to be careful though. That's probably why I've had 2 major injuries in the past year.
 
Modified Sheiko advanced small load prep cycle 1: week 3 day 2. Bodyweight 176lbs. I stayed pretty close to the Sheiko plan today.
Deficit deadlift (bar sits just above my toes. I'm not sure the deficit amount)
135x10
185x10
205x3
260x2x2 (30 seconds rest)
280x1x3 (less than 30 seconds rest)
Bench
135x3
155x3
185x3
205x2x4 (30 seconds rest)
Deadlift starting just below knees
240x4
280x4
330x4x2 (30 seconds rest)
330x4x2 (30 seconds rest)
Standing overhead db tricep extension
55x15
70x12
85x8
Machine tricep extension
65x12
80x12
85x12
Smith machine front shrugs
100x25
170x20
260x8
330x8
Face pulls
55x20
70x15
80x15
 
Using a NEW Post-Workout supplement today. Just drank Finish Line by IForce Nutrition. This is something everyone should start using. It's a complete post-workout product. I will post an ingredient profile. I am using Rainbow Sherbet. It mixed perfectly in 10 ounces of water. It wasn't bitter or sweet. It was a perfect sherbet flavor. I'm currently waiting for the "tingles" to kick in. I was up at 3:45am to get my son to the airport. I completed my workout with some Mesomorph help. I'm probably going to need a nap or a Lean EFX to get through the day.
Modified Sheiko advanced small load prep cycle 1: week 3; day 3
Squats #1
115x5
155x5
185x4
210x3
240x2x4
Bench press
135x5
155x5
185x5x2 (30 seconds rest)
185x5x2 (30 seconds rest)
185x5x1
Squat #2
140x5
170x5
200x3
230x3x4
Close grip lat pull down
145x12
160x12
175x8
Straight arm lat pull down
55x15x2
Hyperextensions
95x10x4
Leg extensions
85x15
85x12
100x15
115x15
Seated calf raise
110x20
155x20x2
Db bench press
30x20
40x20

FINISH LINE
Ingredients (per serving)
BCAA 4:1:1
Leucine 4000mg
L-Isoleucine1,000mg
L-Valine 1,000mg

Beta Alanine3,200mg
Betaine 2,500mg
L-Carnitine L-Tartrate. 2,000mg
Creatine HCL2,000mg
Magnesium Creatine Chelate 1,000mg
L-Glutamine1,500mg
L-Alanine1,500mg
 
Finish Line by IForce Nutrition is really good. I believe it helped me through a good chunk of my day after my workout. I used it again today and will see how it effects me today. Today my program had me doing incline bench. These hurt my shoulder quite a bite. It feels like there are knots in the rear delt area that are popping or something. It doesn't hurt as bad if I use dumbbells. I did some of both.
Modified Sheiko advanced small load prep cycle 1: week 3 day 4. Bodyweight 179lbs.
Deadlift (pause above knee)
135x10
185x10
205x3
240x3
285x3
305x2x4 (30 seconds rest)
Incline bench press
115x5
125x5
135x5
145x3
155x3
Incline db press
25x25
40x15
55x12
65x8
Rotary chest machine
115x12x3
Dips
Bw x 15
Bw + 45lbs x 12
Bw + 45lbs x 6
Db overhead tri extension (1 arm)
30x10
35x10
35x8
Seated good morning
55x10
65x10x4
Face pulls
55x20
70x15
85x12
95x12
Stiff leg deadlift (Dumbbells)
55x12
65x12
75x10
Front Lat raise with plate
35x15
45x15
 
Another great session. I like the volume!!
 
Yeah, volume is great and those pauses will help in the long run.
 
kenpoengineer said:
Another great session. I like the volume!!
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Thanks. I'm trying to keep the volume up where I can. Sometimes it's just to get the blood flowing around my shoulder before I bench. I'm also trying to put on some size, especially in my legs.
RegisterJr said:
Yeah, volume is great and those pauses will help in the long run.
Click to expand...

Thanks. I hope so. I will go for new maxes after next week and really want to pull 400 on the deadlift.
 
Modified Sheiko advanced small load prep cycle 1: week 4 day 2: bodyweight 178
Squats
140x5
170x4
193x3
225x3x4
Bench
135x5
155x4
185x3
205x3x4
205x8
Incline db press
30x20
45x15
65x8
Rotary chest machine
Drop sets
145x7/115x5/60x10
145x9/115x6/60x12 - 2 sets
Standing good morning
70x5x5
Ez bar front Lateral raise palm up
35x20
45x12x2
Side lateral raise thumb down
15x15x3
Leg extension (ss) leg curl - seated
100x25/70x20
115x20/90x15
130x20/100x15
160x12/120x12 - top pause for extension
190x10/130x10 - top pause for extension
Face pulls
55x20
85x12
THATS ALL FOR TODAY
 
I'm whooped!
Modified Sheiko advanced small load prep cycle 1: week 4 day 2: bodyweight 180lbs
Bench
135x5
155x4
185x3
205x3
235x1x2 (30 seconds rest)
195x5
Deadlift just above knee
135x10
185x10
205x3
240x3
280x3
300x3x2 (30 seconds rest)
320x1x3 (30 seconds rest)
Skull crushers
45x20
65x12
85x12
Seated tricep extension (machine) supersets with standing overhead tricep extension
140x15/55x10
180x15/55x10
190x9/55x10
Standing bicep hammer curl (ss) with machine curl
20x20/55x10
30x20/55x10
40x12/60x10
45x8/60x7
Wide grip overhand pull ups to front
Bw x 8
Bw + 35lbs x 2/ Bw x 3
Bw x 8
- these were rough
Close grip Lat pull down
130x12
160x8
175x6
Standing over head press
45x15
65x12
75x10
85x8
- first time doing these since surgery. They were a little painful
 
I'd be whooped too. That's a lot of work.
 
Today is a rest day from the Sheiko program. For me this means no bench, deadlift or squat. Here is what I did:
Barbell shrugs
135x15
205x15
295x10
295x12
Bent over rows
135x10
205x8
205x10
205x10/135x12
Seated calf raise supersets with leg press calf raise
100x25/240x15
135x25/330x15 - 2 sets
135x25/330x20
Db shrugs
75x15x3
Seated db shoulder press
20x25
30x20
40x15
50x10
Shoulder press machine
50x15
70x10
100x10
Db upright row
25x15
30x12
35x12
Decline crunch
50x15x3
 
Have you tried delt destroyers yet?
 
RegisterJr said:
Invalid Link Removed

They burn so good.
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Oh wow! Those look awful. I must try them. I bet they will really help my shoulder. I feel the face pulls have helped since I started them. Thanks for showing me these.
 
Yesterday Sheiko work.
Sheiko advanced small load prep cycle 1
Week 4 day 3: bodyweight 179
Bench
135x5
155x4
185x3
205x2x4
Squats
140x5
170x4
200x3
230x2x4
4" board press
165x3
195x3
220x2x2
230x1x3 - about 20 seconds rest
Db incline press
40x15
50x15
60x15
Rotary machine (chest)
115x17
130x12
145x7/100x6
Hyperextensions
100x10x4
Side lateral raise
15x20
20x15
25x15
Face pulls
60x20
75x15
80x15
 
Today I completed 4 weeks of the Sheiko advanced small load prep cycle 1. Next week I will try for a new max in bench, deadlift and squat. Then I leave for a 16 missions trip to Brazil. I will take 17 days of rest. When I come back I will start a new log that I am very excited about. I will post a link here.
This was day 4 of week 4. Bodyweight 180
Bench
135x4
155x4
185x3x4
185x12
Deadlift from just below knee
135x10
185x10
245x5
280x3
325x3x2
345x2x3
Wide grip Lat pull down Behind the neck supersets with standing straight arm Lat pull down
130x15/55x10
160x10/55x10
175x8/55x10
Leg press
150x15
240x15
330x10x5
 
Sheiko approves. Hey, be careful of that Zika virus! You don't want to bring it home to a pregnant woman. Always wondered about how these humanitarian groups protect their people from things like this.
 
Killin' it in hur!
 
kenpoengineer said:
Sheiko approves. Hey, be careful of that Zika virus! You don't want to bring it home to a pregnant woman. Always wondered about how these humanitarian groups protect their people from things like this.
Click to expand...
We will be careful. I'm kind of looking forward to letting my joints and stuff rest a bit. I have big things planned when I get home. Still Sheiko, but stepping things up a notch.
RegisterJr said:
Killin' it in hur!
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Trying to keep up with you :)
 
Now that my first cycle of Sheiko is done, I will try to set new max's this Monday, Tuesday and Wednesday. I will start Modified Sheiko advanced small load prep cycle 2 when I return from Brazil. I will log 6 weeks under a different thread. This thread will be called: The BULK to HULK with 1&4 Andro!! I'm very excited about this and hope some might follow along. More details to come.
 
Will this be your first PH?
 
New squat PR of 295lbs today at 179lbs bodyweight. This is a 20 pound increase after 4 weeks of Sheiko. I mostly did squats today.
Squats
135x5
155x5
175x2
205x2
225x2
255x2
275x1
295x1 - PR
300x3 - slight spotter touch on the first and then a little more help on the second two.
- I would like to hit 350 by April 1st.
225x5x3
205x8
Standing db bicep curl supersets with standing barbell bicep curl
25x15
30x15/45(bar only)x15
35x10/45(bar only)x15
40x8/45(bar only)x15
Leg extensions supersets with leg curls
135x15/110x12
180x15/130x8
210x10/130x8

- That's all for today
 
Not gonna be long and you'll be repping that 300+!
 
Awesome squats! Sheiko's program is squat centric, that's for sure. Nice job!!
 
New deadlift PR of 385. I wanted 405 but only got it to mid knee. 385 is a 10lb increase in 4 weeks. Today's bodyweight is 180lbs. Here is all I did:
Deadlift
135x5
185x5
235x5
305x2
355x1
385x1 - PR
405x 1/2 - the last time I attempted 400 is raised it about 6 inches.
305x2
255x2
135x20
 
"All"! Lol. Deadlifting PR! Congratulations!
 
Where's the video? I remember when 385 was my max and I couldn't hit 405. It was all technique. I shot from 385 to 430 immediately when I fixed leverage.
 
RegisterJr said:
Where's the video? I remember when 385 was my max and I couldn't hit 405. It was all technique. I shot from 385 to 430 immediately when I fixed leverage.
Click to expand...
[video=youtube_share;j4PaHqAXnNI]http://youtu.be/j4PaHqAXnNI[/video]
 
Hips shooting up too fast

Invalid Link Removed
 
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