View Full Version : Flexibility, Stability, Strength, Power
at least you're eating stuff.
PikeKing
13-10-2005, 20:37
13/10/05
Split Jerk
40kg x 2, 2
60kg x 2, 2
80kg x 2
90kg x 2
Seated Cable Row
30kg x 10
50kg x 10
80kg x 10, 10, 10
T-Press up
10kg DBs x 3 sets of 12
Standing One Arm Pulley Row
25kg x 10
35kg x 10, 10, 7
13/10/05
Split Jerk
40kg x 2, 2
60kg x 2, 2
80kg x 2
90kg x 2
nice :eek:
**** yeah mofo!!!! The Pikeman is back! Get a video next time you do the split jerks, solid session all round :026:
Good stuff! What's a T-press up?
PikeKing
14-10-2005, 09:02
Good stuff! What's a T-press up?
heres a link http://ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/PushUps/PushUp-TStabilization.html
god i wish it wasnt him tho
Angel Delight
14-10-2005, 14:55
I am sure you will delete this, but can I ask a valid question please? What is the point of members wasting valuable time posting on this forum if it will be deleted in less than 30 days?
PikeKing
19-10-2005, 22:22
19/10/05
Warm up
Reverse Lunge & Twist x 12
Single Leg GM x 10
Cable Ext Rot 2 x 10
Lateral Lunge x 5
Prone Ts 2 x 10
Sup Hip Ext Marching x 10
BB Step up (Aerobic step with 6 risers)
25kg x 10, 10, 10
High Cable Pull + Twist + Weight Shift
12.5kg x 10
15kg x 10
17.5kg x 10
Kneeling Half Chop
7.5kg x 10
10kg x 10, 10
DB Complex Of Love
Front Squat>Push Press>DB Squat>Cheat Curl>Push Jerk>Reverse Lunge
14kg x 5 reps each x 2 sets
PikeKing
22-10-2005, 01:41
21/10/05
90 mins of boxing technique work on focus mitts.
PikeKing
23-10-2005, 15:45
23/10/05
Boxing Circuit. 60s on each station, as little rest as I could get away with between exercises.
1. Lateral box jumps
2. Jabs on bag
3. Lunges on step
4. Right cross to bag
5. Standing band rowing x20 > double arm swimming x20 > rowing
6. Left hooks
7. Hand step up
8. Right hooks
9. Band GMs
10. Left jab, right cross
11. DB ABC Extension/Chop
12. Left jab, right cross.
Repeat once more, this time the lateral box jumps were just squats coz I was fubarred. Bag work became combos, when I got tired I would just kick it and walk off. This was really hard. Whole thing took about 45mins including the dynamic warm up.
AD did this with me, she is fit, i was dead halfway through, when we had finished she said 'i'm just getting into it now' :011: .
Anyway, was good, gonna be a regular thing once per week.
bunnyluva
23-10-2005, 16:54
I'd like a bag next year to hang up in the backyard, few mins skipping, few mins on the bag and repeat and stuff, perhaps some chins and some freeweight squats.
Good stuff PK
Phil
PikeKing
23-10-2005, 17:41
I'd like a bag next year to hang up in the backyard, few mins skipping, few mins on the bag and repeat and stuff, perhaps some chins and some freeweight squats.
Good stuff PK
Phil
cheers dude :026:
Angel Delight
23-10-2005, 22:38
23/10/05
Boxing Circuit. 60s on each station, as little rest as I could get away with between exercises.
1. Lateral box jumps
2. Jabs on bag
3. Lunges on step
4. Right cross to bag
5. Standing band rowing x20 > double arm swimming x20 > rowing
6. Left hooks
7. Hand step up
8. Right hooks
9. Band GMs
10. Left jab, right cross
11. DB ABC Extension/Chop
12. Left jab, right cross.
Repeat once more, this time the lateral box jumps were just squats coz I was fubarred. Bag work became combos, when I got tired I would just kick it and walk off. This was really hard. Whole thing took about 45mins including the dynamic warm up.
AD did this with me, she is fit, i was dead halfway through, when we had finished she said 'i'm just getting into it now' :011: .
Anyway, was good, gonna be a regular thing once per week.
Bless you, you did well!!!!
PikeKing
23-10-2005, 22:40
well there goes my hard man image!!
PikeKing
24-10-2005, 09:40
Doms Doms Doms Doms Doms
PikeKing
24-10-2005, 14:39
This is my current schedule.
Sunday: circuit training
Monday: rest
Tuesday: Total body workout, lower ish reps
Wednesday: Synergise Class, clients permitting
Thursday: Rest or Total Body Workout, higher ish reps
Friday: Rest or Total Body Workout, higher ish reps
Saturday: Rest
Also 1 on 1 fight training whenever I can get it in.
Currently debating whether to rearrange me life a bit to go to Brazilian Jujitsu, involves travelling tho.
Good stuff mate!
How have you been coping physically with this lot?
(I'm referring to your shoulder and back here!)
PikeKing
24-10-2005, 21:33
pretty good actually, i am aware of my back slightly today but I think thats a flexibility issue, pretty much did no stretching for 2 weeks!
Shoulder is pretty good
Angel Delight
24-10-2005, 22:43
Take it one step at a time......... you can't swim the channel until you actually learn to swim.
Concentrate on getting injury free, then you may be able to reach new heights.
PikeKing
24-10-2005, 22:44
Concentrate on getting injury free
:043: :043: I'll be dead and buried by then
uk machine
25-10-2005, 01:17
lol.pike can i ask what injuries do have? and how they occured? its ok if im being too nosy :033: just tell me to pisse off :040:
PikeKing
25-10-2005, 09:06
lol.pike can i ask what injuries do have? and how they occured? its ok if im being too nosy :033: just tell me to pisse off :040:
I have a bit of a lower back problem, hurt my back at england trials for american football, its not too bad as long as i keep flexible.
I hurt my shoulder benching, that seems a lot better now aswell.
ok now piss off :047:
PikeKing
25-10-2005, 14:41
25/10/05
Warm up
3 mins walkings
5 movement prep moves
2 RC moves x 2 sets
Crossface Barbell Split Squat
Bar x 6
40kg x 6
47.5kg x 6
52.5kg x 6
57.5kg x 6
DB High Hang Pull
20kg x 6
22kg x 6, 6, 6
Prone Letter Drill (Y>T>U>W)
2kg DBs x 10 of each for 2 sets
Forward Ball Roll
From knees x 10
From toes, on elbows x 10, 10
Basic Stretches.....
PikeKing
26-10-2005, 21:37
No doms from the last workout apart a little in the abs.
Wed 26/10/05
Synergise class, this was hard, havent done it for a month, god I've tightened up lots. I feel good now though.
PikeKing
27-10-2005, 20:46
Thurs 27/10/05
Warm up
3 mins cycling
Movement Prep Stuff
RC Stuff
High Cable Pull + Twist + Weight Shift
10kg x 5
17.5kg x 10
20kg x 10
22.5kg x 10
Was cool, I think I'll keep this first next time, its more complex than a step up anyway. More weight next week.
BB Step up (16")
BW x 5
30kg x 10, 10, 10
Cool
Standing Rope Chop
12.5kg x 10 each side then decided my abs were already sore enough from the rest of this week.
DB Complex Of Love
Front Squat>Power Curl>Push Jerk>DB Squat>Push Press>Reverse Lunge
16kg DBs x 5 reps each x 2 sets
Got this totally muddled up as to the exercise order, nevermind, the desired effect is pretty much the same.
Stretches........
DB Complex Of Love
:043:
Nice workout.
Angel Delight
27-10-2005, 22:57
lol.pike can i ask what injuries do have? and how they occured? its ok if im being too nosy :033: just tell me to pisse off :040:
You would be better off asking him what injuries he hasn't got!!!!!!!!
I've known PK for about three and a half years and he has been constantly plagued with injuries, you name it, he has had it. Hopefully, if he is sensible and doesn't go over the top with his training he will be restored to good health.
worth a mention
saw the worlds single biggest pile of buggery today, horrible.
some chump boasting to his homies about how he's the shit
the dude was wearing a sleeveless vest, a thick gold-a-like chain and a beanie, so cleary wasn't.
i called him out on his 200kg bench press
he responded with, and this is no word of a lie
"one of us is the ultimate fitness professional, the other isn't"
(not ****ing kidding, quote unquote from the gyms *cough* permier personal trainer)
after much laughter i called him a gaylord and squatted 180kg. i rule.
laters
like the complex.
**** lunges
too hard
Thurs 27/10/05
Standing Rope Chop
12.5kg x 10 each side then decided my abs were already sore enough from the rest of this week.
........
So just the warm up set than ?
Ligthweight. :016:
PikeKing
28-10-2005, 19:17
Git......
its not the exercise you're thinking of big guy
Git......
its not the exercise you're thinking of big guy
OH! sorry.
PikeKing
30-10-2005, 23:25
Sun 30/10/05
1pm Boxing Circuit
The following exercises alternated with work on heavy bag. A min each, little to no rest between stations. Twice through.
1. Lateral box jump with med ball twist (2nd time round this was a twisting squat as I was shagged)
2. Box jumping lunges with med ball twist
3. Standing band rows/pull of various types
4. Hand step up
5. Med ball push press (forgot band for GMs)
6. Med ball woodchops
6pm
30 odd minutes of pure bag work.
30 mins of an abs class.
I sweated a lot today!
PikeKing
31-10-2005, 12:43
feel pretty run down today, I trained pretty hard yesterday but unfortunately due to work and stupid shops closing at 4 here on sundays my diet was crap, didnt eat much.
abs are a bit sore as are my forearms.
PikeKing
31-10-2005, 21:35
****ing exhausted, managed to eat absolutely shag all yet again, might skip training tomorrow
sORT yOUR ****ING DIET OUT FFS!!!11111!117616181 v
PikeKing
31-10-2005, 22:44
thats rubbish
yesterday i ate
4 eggs, 4 slices of toast
subway footlong
hot dog at cinema
an ethiopean on a diet eats more than that
you can have my footlong any time you like :028:
PikeKing
01-11-2005, 21:01
you can have my footlong any time you like :028:
cheers Fred u sexy man
PikeKing
01-11-2005, 21:07
Tues 1/10/05
Warm up
1000m row
Movement Prep Stuff
RC Stuff
Crossface Barbell Split Squat
Bar x 6
40kg x 6
50kg x 6
55kg x 6
60kg x 6
Nearly fall over backwards while changing legs x 1
DB High Hang Pull
20kg x 6
22kg x 6
24kg x 6, 6
Standing Scarecrows
2.5kg x 12
3.75kg x 10, 10
No abs today, they're sore enough...
Stretches...
Nice split squatting mofo!
PikeKing
01-11-2005, 21:48
Nice split squatting mofo!
Cheers dude <buff>
PikeKing
02-11-2005, 21:38
Wed 2/11/05
Hemp loin cloth day
90 minute synergise class, nice and loose now.
my glutes are so inhibted by my hip flexors!
my glutes are so inhibted by my hip flexors!
Snap :012:
PikeKing
02-11-2005, 22:00
Snap :012:
yeah i think that may be the only solution :047:
PikeKing
03-11-2005, 12:28
I'm in two minds abou training today, I've a fair amount of butt doms from some of the yoga poses last night
PikeKing
03-11-2005, 21:13
Thurs 3/11/05
Warm up
1000m row
Movement Prep Stuff
RC Stuff
High Cable Pull
10kg x 5
15kg x 5
22.5kg x 10
25kg x 10, 10
This was pretty damn hard.
BB Step up, 16" Box
BW x 5
32.5kg x 10, 10, 10
So was this.
Rope Woodchop
15kg x 10, 10
This was ok.
Turkish Get-up
20kg x 3 on each arm
This wasnt!!
Funky Walk!!?!?!!
Held a 20kg DB above my head in one hand and held a 25kg BB in the other. Walked down the gym and back, change hands, repeat.
This was actually quite easy.
I've just realised why i had the energy to add the last 2 exercises! I forget the DB Complex of Love!! Bugger, was meant to be 3 sets this week. I gotta start using a training diary again.
Stretches...
Thurs 3/11/05
[
Funky Walk!!?!?!!
Held a 20kg DB above my head in one hand and held a 25kg BB in the other. Walked down the gym and back, change hands, repeat.
...
:023: :023:
PikeKing
05-11-2005, 12:32
my right shoulders a little sore after the stupid shit i've done this week
PikeKing
06-11-2005, 22:56
Sun 6/11/05
Didnt have the chance to do my normal circuit training today as the studio was busy most of the day where I work.
Did about 45mins of conditioning work using The Bas Rutten MMA Workout (https://www.basrutten.tv/index.php?page=shop.product_details&flypage=shop.flypage&product_id=22&category_id=4&option=com_phpshop&Itemid=65). It is damn good, really hard work too. Did 4 rounds of shadow boxing, 2 of thai boxing and then 2 of the all round fight cd. I attempted some on the bag but I couldnt keep the pace so I stuck to shadow boxing.
Joined in with a 30 mins abs class. One thing I have definately noticed lately, that I put down to this class, is that my low back feels pretty good.
PikeKing
07-11-2005, 07:11
hit by a bus syndrome this morning
Mate, that Bas Rutten training is hardcore - I've got the video and just watching it makes me go light-headed. Thinking that's what my Cardio's gonna be based around.
PikeKing
07-11-2005, 21:53
which video are u talking about Ian?
The set i have comes with one instructional DVD and 4 audio CDs. One boxing, one thai boxing, one all round fighting, one all round workout. You respond to the audio commands. You're right its brutal. I am really sore. Feel like i did a mega high volume upper back workout, mega doms. Obliques too.....
Bas Rutten superior freefight techniques volum 6 - MMA workout. I've also got his street self defence; lethal streetfighting (half the video takes place in a bar!); striking combos; takedowns, setups and groundfighting; armbars and armlocks; and leglocks, legbars and anklelocks vids. They all rule - he is the man.
PikeKing
07-11-2005, 22:10
yup yup, thats the one i think, it has the audio cds too?
actually feel as if I've done a few rounds with Bas!
PikeKing
08-11-2005, 10:24
god i still have mega doms, dont think I can train today
PikeKing
08-11-2005, 13:41
Not training today, decided its for the best. Injuries and everything are holding up pretty well at the moment so I dont want to risk it.
65kg Split Squats tomorrow tho without a doubt.
PikeKing
08-11-2005, 21:06
**** it!
did something to my right knee/quad at work tonight, probably wont be able to train tomorrow
PikeKing
08-11-2005, 22:34
twas odd
picked up a 30kg bar for a client and felt as if someone had sliced across my quad insertions with a hot knife!
maybe someone had and they ran off quick, bastards
PikeKing
09-11-2005, 09:30
FFS!!
I cant do a bodyweight lunge without collapsing!!
Me either, i suspect owing to different reasons
the block
09-11-2005, 14:13
sorry to hear that mate. injuries, minor/major suck big time.
PikeKing
09-11-2005, 14:50
suprisingly i still have doms from sunday
PikeKing
09-11-2005, 21:45
Wed 9/11/05
No Synergise today due to my right quad.
Threw together a random upper body session, couldnt use the upper body exercises I was before as they heavily involve the legs.
Warm up
Funky PNF Moves
RC Stuff
Low Pulley Standing Alternate Push
7.5kg x 10
10kg x 10
12.5kg x 10
was pretty difficult actually, mainly cos I couldnt go into a lunge stance. What I wouldnt give for an adjusatble cable machine. My torso didnt move one inch.
Ball Cyclic Alternating DB Press
14kg x 12
18kg x 12
22kg x 12
Easy peasy, first pressing I've done in ages. My body was solid, no sway.
One Arm Compound Cable Row
20kg x 12
22.5kg x 12
25kg x 12
Lats on fire, cool.
Chest Supportted Barbell Row
60kg x 12
80kg x 6, 6
Boring.
Ball, Prone Ys
4kg 3 x 10
Pretty hard.
Stretches...
Sounds like it went well in the end
PikeKing
11-11-2005, 22:02
Fri 11/11/05
I did a lot of walking today, quads a little sore now but I think long term it did it good.
I also had to teach some DLs today which hurt like a bitch which probably didnt do it good.
Will probably do another upper body session this weekend, I wont be able to circuit on sunday in my current state. Shame. I was getting souuuuper fit!
Angel Delight
12-11-2005, 17:55
Fri 11/11/05
I did a lot of walking today, quads a little sore now but I think long term it did it good.
I also had to teach some DLs today which hurt like a bitch which probably didnt do it good.
Will probably do another upper body session this weekend, I wont be able to circuit on sunday in my current state. Shame. I was getting souuuuper fit!
yeah, yeah in your dreams!
When you said you did a lot of walking, do you mean the couple of hours when we were dog walking at Dogs Trust?! You spent most of that sitting on a bench with a dog on your lap, or laying on the floor with a dog!
PikeKing
12-11-2005, 17:56
lol, well a couple of hours is a lot more than i would do at work, i cant help it if the dogs fancied me
PikeKing
13-11-2005, 22:26
Sunday 13/11/05
Warm up
Funky Shoulder PNF Stuff
RC Stuff
Split Stance, One Arm Low Cable Push
7.5kg x 10
10kg x 10
12.5kg x 10, 10
Heres a sample, apologies for the angle (http://www.iron-city.net/coolstuff/Video(030).3gp)
One Arm Compound Cable Row
20kg x 10
25kg x 12, 12
27.5kg x 12
vid, shot on side again, ****ing muppet (http://www.iron-city.net/coolstuff/Video(029).3gp)
Ball Cyclic Alternating DB Press
16kg x 10
22kg x 12
24kg x 12
26kg x 12
Chest Supportted Barbell Row
60kg x 8
80kg x 8, 8, 8
Plus abs class that was going on in the studio, this is getting a lot easier now. Was doing one armed planks, cool.
Cool vids, get one of the DB presses, they are pretty ****ing decent, especially for someone who never does any pushing!
PikeKing
14-11-2005, 09:59
i have got vid of the DB presses but for some reason my ftp server is being gay at the moment so I cant upload it!
PikeKing
14-11-2005, 21:45
Mon 14/11/05
I did about 45mins of stretching tonight, concentrating on hips, hams, quads, pec, lats and adductors.
Used PNF, myofascial release and plain old static.
Felt good.
yea i'm starting to take stretching more serious these days,what else can you use to stretch the quads,i'm finding the usual pulling the foot towards your bum,pretty hard to hold and therefore useless
PikeKing
15-11-2005, 09:30
mess around with a bulgarian squat type set up
thx mate,will look into that,also happy bday to yer missus :048:
PikeKing
17-11-2005, 21:43
After having some photographs taken in my pants, i was shocked to see how poor my posture had become.
Ridiculous anterior pelvic tilt, I never had this until I hurt my back.
Also I have pretty protracted shoulders, its not a flexibility thing, must be a result of my pelvic tilt.
I'm going to tackle this head on until its fixed.
Its probably a very large factor in my injuries continually popping up.
The plan is to do 1 upper body and 1 lower body postural session per week. Plus 1 total body session a week based on more general training (this may be ditched as it may hold things up a little).
Will do my MMA conditioning twice per week.
--------------------------------------------------------------------------
Wed 16/11
Upper Body Postural Shit
Warm up
funky moves
Lat SMR
Levator Scap Stretches
Upper Trap Stretches
Chest Stretches
Lat Stretches
Ball Prone Cobra
3 x 12, done really slow
DB Shoulder PNF
2kg 3 x 12, done really slow
DB Scapation
4kg 3 x 12
Lat SMR
Levator Scap Stretches
Upper Trap Stretches
Chest Stretches
Lat Stretches
I'm an animal!
--------------------------------------------------------------------------
Thurs 16/11/05
Lower Body Postural Shit
Warm up
Funky Moves
Piriformis SMR
ITB SMR
Quad SMR
Calf SMR
Hamstring SMR
Adductor SMR
Hip Flexor Stretch
Standing Adductor Stretch (side lunge)
Standing Calf
Erector Spinae
Band Side Step
2 x 30 each way - botty on fire
Swiss Ball Hip Extension - 6 sec iso
2 x 10
Lower Ab Leg Slide
2 x 12
Single Leg Squat
1 x 12
Again all done very slow, focusing on proper mechanics
more stretches...
i won't ask why you were having photo's taken in your pants....
....i'll just take three please
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