Flexibility, Stability, Strength, Power

[PikeKing]

Flexibility, Stability, Strength, Power

Its time for a new approach as I seem to be getting nowhere with what I have been doing. Everything feels ok when I am not doing anything. Back is pretty good, shoulder is annoying more than anything, its not a pain more of a tightness of the supraspinatus. I’m hoping that stretching it and strengthening other muscles of the rotator cuff, combined with massage work will sort it out.

Training wise I’ll be following the formula I use with my own clients, that formula is also the title of this journal. Get my flexibility back primarily. Once I started training again a few months back I really neglected my mobility and pretty much all prehab type work. I’m positive that this is a huge factor in me being benched again.

I need to get my diet back on track, at the moment my nutrition is appalling I’m lucky if I get two decent meals per day. This is because I just can’t be bothered. Probably depressed about having to stop training again. This is giving me absolutely no energy, quality of sleep is crap even though I’m getting between 8 & 10 hours per day,

Short term goals ( 2 weeks )

Eat Properly, not bulktastic, just regular meals with good food.
Manage stress more effectively.
Work on flexibility.
Introduce 2 cardio sessions per week.
Commence regular soft tissue work.

Long term ( 4-6 weeks )

Maintain/Improve on all of the above.
Begin lifting again, high reps, no failure.

Longer than long term

Maintain/Improve all of above.
Start training for strength endurance rather than pure strength using all available equipment from DBs and Oly bars to Kegs and Kettlebells.

Each day I will rate out of 10 my injuries, how they feel, my food intake, my energy levels and my state of mind.

[maler]

Flexibility, Stability, Strength, Power

Introduce 2 cardio sessions per week.
d.

OK what you done with really Pikeking.

[BengDogg]

Your goals look sensible, i like it

[PikeKing]

OK what you done with really Pikeking.

I know what you mean, this is going to be the hardest thing for me to do :mad:

[PikeKing]

Your goals look sensible, i like it

Cheers dude

[Narc]

Good luck, stick with it

[Angel Delight]

Looks like a positive way to go.

I wouldn't bother rating your state of mind on here, you and I both know your mind is a deep mystery, a volcano of repressed aggression and frustration, a complex computer.

Wishing you all the best with your new approach.

[the block]

your journal title has everything covered! best of luck!

[Scourge]

I'm liking the look of this.

I wouldn't bother rating your state of mind on here, you and I both know your mind is a deep mystery, a volcano of repressed aggression and frustration, a complex computer.

Lovely. :045:

[PikeKing]

Thurs 4/8/05

Poor start, nothing exercise wise.

Injury rating: 5/10 back been playing up, 7/10 shoulder pain free, still tight.
Diet: 3/10 shit, 1.5 meals
State of mind: 3/10
Energy levels: 3/10

[PikeKing]

Fri 5/8/05

No exercise besides walking to work, 25-30 mins

Injury rating: 6/10 Back slightly better, 6/10 some feeling chest which has come back
Diet: 4/10
State of mind: 3/10
Energy levels: 5/10

[Black Knight]

Thats two consecutive days when your state of mind is of concern-whats up?

[Fred]

EAT and your state of mind and energy levels will improve

EAT MOFO

[PikeKing]

EAT and your state of mind and energy levels will improve

EAT MOFO

shut up bitch :019: its quite the opposite actually

[Black Knight]

i've struggled with depression for the last 5+ years, at the moment there is a lot of pressure on me which isnt helping.
I'm sorry to hear that, mate. Hope you recover soon. :040:

[Fred]

shut up bitch :019: its quite the opposite actually

bitch? :088:

[ice_mach]

at least you're being optimistic

[Scourge]

Dunno mate... Most people get a little down when their blood sugar's low. That's not a problem normally, but when you're depressive, it's ****ing miserable IME. Missing meals really messed me up when I was depressed.

[PikeKing]

Sat 6/8/05

10 mins incline treadmill walking followed by static stretching, each for 30 seconds, twice.

Kneeling lunge hip flexor
Standing quad
Waiters bow hams
Lateral lunge inner thigh
Band hams
90-90 hips
Pretzel hips
Quadratus Lumborum
Knee to side back stretch
Supine single knee to chest
Both knees to chest
Ball pecs
Lean away lats
Neck stretches

Planned initially to do dynamic work but i just felt too tight, didnt want to chance it. One i started i discovered how much i had siezed up. Felt good to do something even if it was just stretching.

Injury rating: 6/10 back maybe a little better, 6/10 shoulder same as yesterday, slight pec pain.
Diet: 4/10 slightly better, still poor
State of mind: 4/10 slighty better again
Energy levels: 5/10 same as yesterday

[Robert]

i can offer a temporary remedy:

eat lots of salt, ddepression will be the last thing on your mind. failing that, i am ****ign useless.

sorry mate

[PikeKing]

i can offer a temporary remedy:

eat lots of salt, ddepression will be the last thing on your mind. failing that, i am ****ign useless.

sorry mate

um cheers for that advice rob :017:

[Scourge]

Muscle cramp will take your mind off a lot of things.

[ice_mach]

two books i found pretty uplifting- words of wisdom by daila lama and Dont be SAD-forgot the author pretty much puts things into perspective

[PikeKing]

Sun 7/8/05

Warm up

30 mins experimenting with odd objects inorder to implement this training with my clients. Various log lifts and carries, various tyre dragging and pulling, various keg lifts.

NICE WAY TO WARM UP! :013:

10mins incline treadmill walking

Dynamic Flexibilty, Rehab, Prehab, GPP, Whatever you wanna call it

Reverse Lunge & Twist x 10
Cable Ext Rotation x 10
Single Leg GM x 10
Cable Ext Rotation x 10
Lateral Lunge x 10
Supportted Abducted Ext Rotation x 10
Sumo Squat to Stand x 10
Supportted Abducted Ext Rotation x 10
Miniband Pullapart x 15
Miniband Sidesteps x 10
Miniband Pullapart x 15
Lateral Stepover x 10
Standing Wall Angel x 10
Prone Scorpion x 10
Standing Wall Angel x 10
Prone Scorpion x 10
Deadbug Twist x 10
Ball Pec Stretch x 20s
Deadbug Twist x 10
Ball Pec Stretch x 20s
Plank x 30s
Ball Sidebend x 10
Plank x 30s
Ball Sidebend x 10
Supine Hip Extension x 10
Clam Hip Abductions x 10
Supine Hip Extension x 10
Clam Hip Abductions x 10
Calf Stretch x 30s
Dorsi Flexions x 20
Calf Stretch x 30s
Dorsi Flexions x 20
Static Neck, Lats, Obliques, Adductors x 30s

Ok, hows that for lots of crap!? Felt good afterwards.

Injuries: 6/10 back, 6/10 shoulder
Diet: 5/10
Energy: 6/10
State of mind: 6/10

[666]

Single Leg GM x 10


GAY











(In retaliation for you calling me the same when I did them a few weeks back)

[Black Knight]

Good stuff, mate!

[PikeKing]

some of my toys, i found that log completely by chance round the back of my gym.

big pic so linked (http://www.iron-city.net/coolstuff/toys.jpg)

[Scourge]

Nice. Strongman in the making?

[Tricky]

thats more excersises than i even know...

[Robert]

Cool shit. That keg looks a bit on the small side though, what does it weigh?

[PikeKing]

yeah that kegs tiny, good for swinging though, at the moment it weigh sod all as its empty, gonna fill it today.

got two kegs that are atleast twice the size of the one in the pic.

[Robert]

Sweet. That little one looks a little bigger than my jerrycan.. I guess it would weight baout 30kg when full.

[666]

Cool stuff. I was looking for some odd object stuff a couple of weeks ago, but there's nothing hanging round the house. I then discovered that standard suitcases aren't designed to hold 4 x 20kg plates. :018:

[Robert]

Ha ahagagagagga. Quality.

[PikeKing]

hold a couple of 20kg plates to your chest, go for a walk

[666]

That was then the plan, though I was looking for something a bit more awkward / big as I'd just watched Britain's Strongest Man adn the were using 180kg. I'd have felt far too wussy with 40! Might try some zercher walks, though my garden's not that big. Might end up being zercher turn-on-the-spots.

[PikeKing]

ok how about getting 4 plates and tieing/taping them together?

[666]

Hmm, now that might be an idea. Possible chaining them together to feel even more hardcore.

[Fred]

chain them to your dick if you want to be really hardcore

[PikeKing]

i was thinking more of a nylon strap with a buckle on but yeah chain will work i guess, and look hardcore

[BengDogg]

chain them to your dick if you want to be really hardcore

also probably get work in the circus

[ice_mach]

will we see some keg tosses in PK's journal soon?

[PikeKing]

will we see some keg tosses in PK's journal soon?

you read t-mag too much :033:

[PikeKing]

Mon 8/8/05

did bugger all today

injuries: back 8/10, shoulder 7/10
diet: 3/10 shite
energy levels: 4/10 shite, thought i was gonna faint at work
state of mind: 8/10 - 3/10 - 7/10

[GoldenArrow]

He tosses too much already.....











:D

[PikeKing]

He tosses too much already.....


Rugged whore!

anyway, theres no such thing as too much

[PikeKing]

Tues 9/9/05

No training as such today, just more odd object 'practice'.
Did the following:
Keg Rows
Keg Swings
Keg Clean & Press
Keg Snatch
Keg Bearhug Squat
Keg OH Walking lunge

Half full of water now, probably weighs about 25kg at a guess, light but good for stabilisers. Was fun.

Injuries: 8/10 Back, 8/10 Shoulder
Diet: 5/10 crap
Energy: 8/10
State of mind 8/10 :040:

[Mark]

Tues 9/9/05

No training as such today, just more odd object 'practice'.
Did the following:
Keg Rows
Keg Swings
Keg Clean & Press
Keg Snatch
Keg Bearhug Squat
Keg OH Walking lunge



That looks fun! I want a keg! :026:

[Fred]

Things are on the up :033:

[GoldenArrow]

I'll keg you!

[PikeKing]

Wed 10/08/05

Shag all

Injuries: 8/10, 7/10
Diet: 5/10
State of Mind: 5/10 work related crap, much shouting and arm waving
Energy: 6/10

[PikeKing]

Thurs 11/08/05

Prehab Warm up

Rev Lunge & Twist x 10
Ext Cable Rotation x 10
Single Leg GM x 10
Supportted Abductted Ext Rotation x 10
Sumo Squat to Stand x 10
Supportted Abductted Ext Rotation x 10
Lateral Lunge x 10
Ext Cable Rotation x 10
Lateral Step over x 10

Total Body Toning, no rest between exercises, 60s between circuits

A, Shouldered DB Squat
12kg x 12
14kg x 12
16kg x 12

B, Staggered Stance, Contralateral High Cable Pull
12.5kg x 12
15kg x 12
17.5kg x 12

C, Press up, hands on ball
12, 12, 12

Workout cut short due to annoying incident.

All felt pretty good, all easy, built up quite a sweat though, but then I build up a sweat sitting on the toilet.

Ratings so far
Injuries: 8/10, 7/10
Diet: 5/10
Energy: 6/10
Mood: 5/10

[ice_mach]

good to see things on the up for you mate, and btw can't believe you of all people used the word "toning" lol

[PikeKing]

good to see things on the up for you mate, and btw can't believe you of all people used the word "toning" lol

cheers

the toning thing was a joke, if i keep joking about what i'm doing i feel less like a shirt lifter

[Angel Delight]

I think you should stop writing your state of mind, as it is turning this journal into a very negative read. Personally, I think you are a lot happier, most of the time than you are letting on. You were at least an 8 or 9 last weekend, laughing, happy, joking.............

The power of the mind should never be under-estimated. you are talking yourself into being unhappy. I know you very well, and sometimes I feel as if you almost don't want to be happy and contented. It is as if you are "afraid" of happiness!!!! You once said, you have never felt truly happy.

You have alot to be thankful for, there are people living in great pain, disabled, paralysed, blind, deaf, living in poverty, starving to death, suffering bereavement..........etc.........etc

You have much to be grateful for. Take a step back, look at all the good, positive things in your life. You are a very lucky person, you have many gifts. Appreciate the things you have, be contented and stop hankering after the unachievable. Accept the things you can't change, Change the things you can and learn to know the difference. You have many opportunities ahead of you. Find happiness within yourself. Tell yourself everyday that this is the first day of the rest of your life and you are going to enjoy every precious minute.

You will probably delete this, you ussually do, but take heed of my advice!

[NJ]

All the above is very good advice but if you've never suffered from depression its hard for someone to understand how difficult it is to achieve that sense of self-happiness,sometimes a person can 'appear' very happy on the outside to only to mask a very different state of mind on the inside.
Breaking a cycle of depression can take months if not years to achieve but your life will be a whole lot worse for not trying thats for sure.
I don't know Pikeking as well as you AD and hope its not as much of a problem as we may think it is from his journal.

[GoldenArrow]

St Johns Wort :023:

[NJ]

Agree with that,missing meals and also dehydration can bring on bouts of depression.Get your fish oils down your neck too.

[666]

Porn

[Robert]

Alcohol.

And don't you ****ing geeks complain that that is bad advice. Cos it is, but it's fun advice.

[Robert]

which cutns said yes

[maler]

Only by misstake, I hit the wrough oppation will half cut one night.


SORRY!

[Angel Delight]

All the above is very good advice but if you've never suffered from depression its hard for someone to understand how difficult it is to achieve that sense of self-happiness,sometimes a person can 'appear' very happy on the outside to only to mask a very different state of mind on the inside.
Breaking a cycle of depression can take months if not years to achieve but your life will be a whole lot worse for not trying thats for sure.
I don't know Pikeking as well as you AD and hope its not as much of a problem as we may think it is from his journal.

It isn't, he admitted that he uses the depression as an excuse not to do things he doesn't really want to do and a form of escapism.

He is starting a course of Reiki, to create more positive energy. Don't you worry, he is going to be absolutely fine!

[Angel Delight]

All the above is very good advice but if you've never suffered from depression its hard for someone to understand how difficult it is to achieve that sense of self-happiness,sometimes a person can 'appear' very happy on the outside to only to mask a very different state of mind on the inside.
Breaking a cycle of depression can take months if not years to achieve but your life will be a whole lot worse for not trying thats for sure.
I don't know Pikeking as well as you AD and hope its not as much of a problem as we may think it is from his journal.

P.S. PikeKing never masks his unhappiness to me, he may to some of the people we work with. Boy, do I know when he is unhappy!!!!!!!!!! I think he took me to hell and back last Winter, but I didn't desert him in his time of need.

This is a "joke" between PK and I, but his eyes actually change colour as his mood changes. He is the Incredible Bulk. (meant lovingly)

[Angel Delight]

which cutns said yes

EM........I did Rob!

I believe in positive thinking and this journal started on a very positive note and has got quite negative since. I think PK should scrap it and start a new one on Monday. New day, new week, new life, new beginning...... He is going to be carrying atlas stones very soon!!!!! WATCH THIS SPACE!!!!!

P.S. Have you found that 16 year old bird yet?

[PikeKing]

It isn't, he admitted that he uses the depression as an excuse not to do things he doesn't really want to do and a form of escapism.


hmmm thanks very much :011:

[GoldenArrow]

I'll reiki you!

[Robert]

EM........I did Rob!

I believe in positive thinking and this journal started on a very positive note and has got quite negative since. I think PK should scrap it and start a new one on Monday. New day, new week, new life, new beginning...... He is going to be carrying atlas stones very soon!!!!! WATCH THIS SPACE!!!!!

P.S. Have you found that 16 year old bird yet?
Not sure about scrapping the state of mind bit, but you know the twat better than I do.

Also, no, the little whore-bags keep running away.

[PikeKing]

Sat 13/8/05

I got really pissed off by a couple of chavs blocking AD and my way today, AD stopped me from doing anything other than some verbal abuse, which left me really really wound up. I wanted to go and repeatedly bounce my knees off their heads :cutup: but instead I did the following workout, great fun, hopefully I wont suffer for it.

Warm up
10 mins incline treadmill walking

Reverse Lunge & Twist x 10
Cable Ext Rotation x 10
Single Leg GM x 10
Cable Ext Rotation x 10
Squat to Stand x 10
DB Supportted Abductted Ext Rotation x 10
Lateral Lunge x 10
DB Supportted Abductted Ext Rotation x 10
Lateral Stepover x 10

Barbell Complex of Doom - Front Squat>Hang Clean>Zercher Squat>Push Press>Reverse Lunge

5 reps of each movement, not putting the bar down between exercises.

40kg x 5 of each
45kg x 5 of each
50kg x Front Squat 5, Hang Clean 5, Zercher Squat 5, Push Press x 3 + 2, Reverse Lunge x 5

Pretty brutal, this is anerobic training at its worst. Had to quickly drop the bar on the last set of push presses as I thought I was gonna throw up. Once I didnt, quickly picked up the bar and finished.

CS Incline DB Row
16kg x 10
18kg x 10
20kg x 10, 10, 10

Farmers Waddle
60kg x down the gym and back
80kg x down, put weight down, back.

Waddling weight (http://iron-city.net/coolstuff/platepin.jpg)

Plate to Chest Turkish Get ups
20kg x 10
30kg x 10

Chained a 20 and a 10 together, cant get much more hardcore than that! (http://www.iron-city.net/coolstuff/chainplate.jpg)

Stretched bits....

Inuries: 8/10, 7/10 bit of tightness in right traps
Diet: Shite 4/10
Energy: 7/10 suprisingly good
Mood: 8/10

[Fred]

looks like fun

should have beat those chavs tho, much more fulfilling

[PikeKing]

looks like fun

should have beat those chavs tho, much more fulfilling

true but i would be in a police cell now, i made the right choice but god i would of so enjoyed stomping those pricks

[Fred]

nah you could have run away

[maler]

Sat 13/8/05


Barbell Complex of Doom - Front Squat>Hang Clean>Zercher Squat>Push Press>Reverse Lunge

5 reps of each movement, not putting the bar down between exercises.

40kg x 5 of each
45kg x 5 of each
50kg x Front Squat 5, Hang Clean 5, Zercher Squat 5, Push Press x 3 + 2, Reverse Lunge x 5



NICE ONE! :023: , got too give this go.

[Black Knight]

That looks like a damn good workout fella!
I couldnt train yesterday on account of going to a new neighbours bbq and having to eat lots of unhealthy food and drink a dubious variety of alcoholic drinks-Im now feeling a little ruff and guilty.

[ice_mach]

how you drop into hang clean to zecher without letting go of bar?

[PikeKing]

dont drop into anything, complete 5 reps of the clean then juggle the bar around into the zercher position

[PikeKing]

there are a couple of linked pics back in the last journal entry now

[Fred]

cool

[PikeKing]

have sore glutes, quads, hamstrings, traps, abs, forearms

[NJ]

Barbell Complex of Doom - Front Squat>Hang Clean>Zercher Squat>Push Press>Reverse Lunge

5 reps of each movement, not putting the bar down between exercises.

40kg x 5 of each
45kg x 5 of each
50kg x Front Squat 5, Hang Clean 5, Zercher Squat 5, Push Press x 3 + 2, Reverse Lunge x 5

Pretty brutal, this is anerobic training at its worst. Had to quickly drop the bar on the last set of push presses as I thought I was gonna throw up. Once I didnt, quickly picked up the bar and finished.


Never done anything like that before,judging by the above post the whole workout achieved its objective.I would guess that AD would prefer you to call it "Barbell Complex Of Happiness" tho'. :047:

[PikeKing]

aim to do some keg work tomorrow, got a big one, topped it up to 32kg, its feels loads heavier though! cant clean it!!

[BFT]

CLEANING YOUR KEG
After you have enjoyed the contents of your keg, disconnect the gas and liquid lines. Do not remove the keg from the fridge or open the keg, unless you intend to clean it straight away. When you are ready to clean the keg, release all the pressure from it and open it up. Fill the keg with 2-3 litres of town water, shake, tip out and repeat the rinse with another 2-3 litres. This should ensure any residue is washed out of keg.

Once this has been done add 50ml. of Younga`s cleaner and 5 litres of town water, seal and shake keg. Connect gas and liquid lines. Pump the cleaner through the lines until all the beer is out of the line and your tap or pluto gun is dispensing the cleaner.


Leave the cleaner in your system for 30mins. Pump the 5 litres through your tap or gun into a bucket. The cleaner is corrosive so don`t splash the fridge. It is not a good idea to keep your bottle of cleaner on the top of your fridge either, for the same reason. There will be some cleaner in your lines and this needs to be rinsed out. Disconnect your lines, release pressure and open keg. Rinse out at least twice and then fill with 5 litres of clean water. Rinse the keg lid as well. Seal up the keg.

Connect up your gas and liquid lines and pump the 5 litres of water out through your tap or gun. This has rinsed your beer line free of cleaner. Younga`s cleaner has a free rinsing agent to help rinse away the active ingredient. Do a 3 sec. purge to clear out any regular air and now your keg may be stored until you have clear beer to fill it with. It is clean and ready to use. Enjoy your system. Cheers,
Younga.

[Black Knight]

CLEANING YOUR KEG
After you have enjoyed the contents of your keg, disconnect the gas and liquid lines. Do not remove the keg from the fridge or open the keg, unless you intend to clean it straight away. When you are ready to clean the keg, release all the pressure from it and open it up. Fill the keg with 2-3 litres of town water, shake, tip out and repeat the rinse with another 2-3 litres. This should ensure any residue is washed out of keg.

Once this has been done add 50ml. of Younga`s cleaner and 5 litres of town water, seal and shake keg. Connect gas and liquid lines. Pump the cleaner through the lines until all the beer is out of the line and your tap or pluto gun is dispensing the cleaner.


Leave the cleaner in your system for 30mins. Pump the 5 litres through your tap or gun into a bucket. The cleaner is corrosive so don`t splash the fridge. It is not a good idea to keep your bottle of cleaner on the top of your fridge either, for the same reason. There will be some cleaner in your lines and this needs to be rinsed out. Disconnect your lines, release pressure and open keg. Rinse out at least twice and then fill with 5 litres of clean water. Rinse the keg lid as well. Seal up the keg.

Connect up your gas and liquid lines and pump the 5 litres of water out through your tap or gun. This has rinsed your beer line free of cleaner. Younga`s cleaner has a free rinsing agent to help rinse away the active ingredient. Do a 3 sec. purge to clear out any regular air and now your keg may be stored until you have clear beer to fill it with. It is clean and ready to use. Enjoy your system. Cheers,
Younga.
:041: :035: :046:

[PikeKing]

HAHA :instagib:

[PikeKing]

Tues 16/8/05

Warm up
10 mins incline walking

Reverse Lunge & Twist x 10
Cable Ext Rotation x 10
Single Leg GM x 10
Cable Ext Rotation x 10
Squat to Stand x 10
DB Supportted Abductted Ext Rotation x 10
Lateral Lunge x 10
DB Supportted Abductted Ext Rotation x 10
Lateral Stepover x 10
Miniband Sidesteps x 10

OH Squat
Bar x 10
30kg x 5
35kg x 5
40kg x 5, 5, 5

These were good, pretty pleased with technique, had a few moments when I nearly toppled backwards at the top of the reps though :043:

Hang Power Snatch
40kg x 3
45kg x 3, 2, 1+Pull

Stopped, grip was gay. I am going to get chalk for next time, sod the management. Sure I could of hit 50kg.

Hang Clean & Push Press
50kg x 3
55kg x 3
60kg x 3
65kg x 2
70kg x 1

These were cool. With both these and the snatch I was being very strict about the 'hang', bar didnt go below knees. I reckon I could of gone 75 maybe 80 but then I'm meant to be take things easy :104:

Rubber Lovin' - Miniband facepulls
5 sets of 12-15 reps, minimal rests to jack me up, didnt work.

Stretched bits......

[Fred]

i still have a hole in my bedroom wall from (trying to) OH squatting 50kg :037: it also broke my bed which is why i now sleep on the floor

[Fred]

like the hang clean and push press btw

[Scourge]

'Fess up. What have you done with the real PK?

Good session.

[Robert]

putting 70kg overhead? i thought you were injured? lol

rockin

well done old chap.

[PikeKing]

'Fess up. What have you done with the real PK?


if u remember, about 16 years ago I used to train like the rest of you!

[PikeKing]

putting 70kg overhead?
yup


i thought you were injured? lol
i am, hopefully not more injured


rockin
yup


well done old chap.
cheers

[Black Knight]

You the man PK! ****in good session man!
Re: OH Squat, I always fail forwards not backwards-strange huh?

[Scourge]

if u remember, about 16 years ago I used to train like the rest of you!
Oh yeah... I'm impressed you're pushing that much though. It's been a while since you've had a go at some heavy weights.

[666]

Agreed - nice work.

[PikeKing]

Oh yeah... I'm impressed you're pushing that much though. It's been a while since you've had a go at some heavy weights.

its all those single leg hip extensions on a swiss ball, cant beat em!

[PikeKing]

Delt doms of death!!

[Angel Delight]

You are obsessed with death and doom and gloom.

How about Delt doms of Joy?????? Delt doms of euphoria???????? Delt doms of happiness??????????

[PikeKing]

how can having bad doms be pleasant!

[Angel Delight]

Personally I find DOMS very pleasant. Gives me a feeling of satisfaction. I love the feeling. It feels good!

[PikeKing]

freak!!

[666]

Do you two live together? I'm imagining you passing the keyboard from to the other to have your conversation online and waiting a couple of minutes before replying so it doesn't look too suspicious or anything. I'm not sure why, but that's so funny in my little head I'm almost wetting myself...

[PikeKing]

Thursday 18/8/05

Warm up
10 mins incline walking

Same warm up as recent sessions....cant be arsed to type it

Did a random ab and grip session, didnt actually record anything and I cant remember the specifics, so....

Woodchops and standing crunches from various heights, angles, in various stances with different bands and cables. 8-10 sets of 10-15 reps.

Random Grip stuff, plate pinch walks, forearm roller, plate flipping, levering and wrist curls.

Injuries: 8/10
Energy: 7/10
Mood: 7/10
Diet: 5/10

[BengDogg]

injuries and energy are both looking good mate!

[Tricky]

that was a quality sesh last week PK...good going mate. :027:

[Narc]

Aye

[uk machine]

bet it feels good to be lifting a bit heavier. what were u lifting before mate?

[PikeKing]

well it did feel good to lift, i'm paying for it now though.

I was never super strong, but I was getting there, here are some of my lifts from memory:

F Squat: 105kg x 3
DL: 175kg x 1
Power Clean: 100kg x 1 (+fall over while putting bar down)
Lunge: 70kg x 8
Bench: 130kg x 1
Pullup: 20kg x 5
Dips: 50kg x 5
Military Press: 65kg x 3, never really push pressed much, that 70 the other day was a PB

[PikeKing]

Saturday 21/8/05

Warm up
5 mins incline walking
Cable Ext Rotation 2 x10
Abducted Ext Rotation 2x10

One Arm Seated Cable Row
15kg x 15
17.5kg x 15
20kg x 15

Lat Pulldown
30kg x 15
35kg x 15
40kg x 15

Monster Mini Face Pull
2 x 15

DB press
8kg x 20, 20, 14

These were partial ROM, probably 3/4 reps, I found the bottom portion to be a big no no, need to keep stretch and work on shoulder mechanics. Before any ROM in this movement hurt.

Lower Trap Raise (Prone Y)
2kg x 12, 12

Face Pull
20kg x 15
25kg x 15

Upper body stretches........

Later

More CV to warm up, lots of lower body extreme stretching, practially snapped my addutcors and hip flexors.

Pretty crappy workout really, had something planned but then I woke up with back ache. GREAT!

Injuries: Back 3.5/10 Shoulder 8/10
Diet: LARD
Energy: 7/10
Mood: 7/10

[666]

need to keep stretch and work on shoulder mechanics.

How come that pp was alright the other day if your shoulders were struggling with 8kg dbs today?

[PikeKing]

The DB press was a chest press, hoizontal movement seems to be a problem at the moment. I was far from struggling, I stopped at 14 coz I got bored!

Also the push press isnt loaded at the bottom ROM, that might have something to do with it.

[666]

My mistake, I assumed OHP for some reason.

[PikeKing]

Mon 22/8/05

about and hour of pikeyoga, hips loosened off nicely

no resistance work until tomorrow.

[Narc]

Pikeyoga, i hesitate to ask...

[666]

Bending freshwater fish into odd shapes.

[Narc]

:046:

[PikeKing]

wierd, i was really loose after pikeyoga but about an hour later i really tightened up again.

did some more tonight, loosened off and not to bad now.

[Robert]

i am massaging my balls, i mean legs, with this plastic octopus i got from the supermarket for £1.99

[PikeKing]

um....er.......HELP!

[PikeKing]

Tues 23/8/05 - Upper Body

Warm up
5mins Incline walking
Abductted Supportted Ext Rotations 2 x 10
Cable Ext Rotations 2 x 10

2" One Arm Row (plates weight only)
10kg x 10
20kg x 15, 13, 14

Pikey High Pulley Rows
30kg x 15
35kg x 15
40kg x 14 - cant remember the reps I did here at all

Monster Mini Face Pulls
3 x 15

Kneeling, Low Pulley Flyes - Shut up tossers!
2.5kg x 15, 15, 15

upper body stretches..............

[Narc]

One arm rows were good, lmao at the flyes

[PikeKing]

One arm rows were good, lmao at the flyes

1. Impingement symptoms are most likely to be aggravated with flexion and/or abduction of the humerus beyond 90-degrees.
2. Traction (pulling the humeral head away from the glenoid fossa, as with a cable crossover) is less traumatic to the previously injured muscles than approximation (forcing the humeral head into the fossa).
3. Internal rotation (as seen with pronated grips) mechanically decreases the subacromial space, increasing the risk of re-injury.

The above is from Eric Cressey

[Narc]

Try telling that to someone walking by thinking 'what in the name of ****!?' :044:

[PikeKing]

Try telling that to someone walking by thinking 'what in the name of ****!?' :044:

i think i get that with practically every exercise i do :041:

[Narc]

haha, not the cable curls though

[PikeKing]

haha, not the cable curls though

yeah very true, I have lost count of the different types of curls that get done at my gym

[Narc]

bet you've never seen monkey curls!!!! ah the good old affordable supplements forum, where you can view gym idiots from the comfort of your own home

[PikeKing]

bet you've never seen monkey curls!!!!

WTF!

you'd be right!

[Tricky]

1. Impingement symptoms are most likely to be aggravated with flexion and/or abduction of the humerus beyond 90-degrees.
2. Traction (pulling the humeral head away from the glenoid fossa, as with a cable crossover) is less traumatic to the previously injured muscles than approximation (forcing the humeral head into the fossa).
3. Internal rotation (as seen with pronated grips) mechanically decreases the subacromial space, increasing the risk of re-injury.

The above is from Eric Cressey

Ok...so what "you"re saying here, is that 1) impingement will occur during deep benching (assuming elbows must drop below 90degrees for the bar to touh chest) 2) flyes arnt as bad as benching for impingement and 3) doing things with a neutral grip (e.g flyes) is less stressful than benching...

or am i reading it wrong...?

[PikeKing]

yes yes yes, while in an injured state, plus i am just grasping at straws as i've not been able to get a decent diagnosis.

[Scourge]

Eeenteresting.

So reverse grip benching should carry a reduced risk of internal impingement than regular benching?

[Man of Steel]

bet you've never seen monkey curls!!!! ah the good old affordable supplements forum, where you can view gym idiots from the comfort of your own home
My nephew does these even though I've told him they're crap, and he doesn't believe me when I tell him wide benching will give you bigger pecs than close grip. The youth of today :rolleyes:

[Fred]

yes yes yes, while in an injured state, plus i am just grasping at straws as i've not been able to get a decent diagnosis.


time for a visit from dr. fred :kinky:

[GoldenArrow]

Neutral grip DB press?

[PikeKing]

Neutral grip DB press?

I do them too, thats what I did the other day.

[PikeKing]

Eeenteresting.

So reverse grip benching should carry a reduced risk of internal impingement than regular benching?

hmmmm yeah maybe

[PikeKing]

Tues 24/8/05 Later

Did some yoga under the watchful eye of AD, god dammit! I stretched muscles I didnt know I had!

REAL MEN DO YOGA!

[ice_mach]

keep tellin yourself that,lol,jks.

[Narc]

Sting does yoga :029:

[PikeKing]

Wed 25/8/05

no exercise, no stetching, uneventful day.

walked about 2 hours.

back and hips feeling pretty good

right shoulder a bit achey

[PikeKing]

Thurs 25/8/05

AM - Grip Training

For some reason I did a grip/forearm circuit: Wrist Roller, Plate Curl & Levering. 3 times through with little rest between.

Also did 2 sets of 2" DB Hammer Curls on a Preacher Bench.

Later - Back, Neck & Shoulder massage for and hour.

Later still - An hour or so of Pikeyoga.

[ice_mach]

well one things for sure recovery levels will be good for you!

[PikeKing]

I dont I'm afraid Faheem.

I've been to classes and had one on one sessions with an excellent teacher.

Pikeyoga = static stretches, PNF, movement prep, sun salutations and few other yoga poses.

I dont recommend 'do it yourself yoga' get to a class with a good teacher.

[Fred]

any training today?

[PikeKing]

Mon 29/8/05

Warm up
10 mins incline walking
Rev Lunge & Twist
SL GM
Lateral Lunge
Squat 2 Stand
Lower Body Twists
Ext Rotation 2x12
Abd Supportted Ext Rotation 2x12

A, Touchdown Squat
3 x 12

B, Pikey High Cable Rows
35kg x 15
40kg x 15, 15

A, BB Reverse Lunge
20kg x 15
30kg x 12, 12

B, DB Curl & Press
10kg x 15
12kg x 12, 12

High To Low Woodchop
2 x 12

[uk machine]

Lots of warming up here, i should take note. :012:

[Tricky]

Thanks for PM angryman.

P.S empty your inbox. :021:

[PikeKing]

Thanks for PM angryman.

P.S empty your inbox. :021:

it should have space in, coz i am special

[PikeKing]

Wed 31/8/05 Upper Body

Warm up
2 Clients back to back in a hot a gym
3 sets of cable ext rotations, 10, 10, 8 progressive weight
2 sets of abd supportted ext rotations
pec stretches between sets

Seated Row
27.5kg x 15
47.5kg x 15
57.5kg x 15, 15, 15

Kneeling Scarecrows
2.5kg x 12, 12, 12

Tri Pushdowns
27.5kg x 15, 14, 8

EZ Reverse Curls
Bar + 10kg x 15, 15, 12

Pec, Lat, Trap & Neck Stretches....

[Narc]

Good session

[PikeKing]

Thurs 1/9/05 Lower Body

Warm up
5 mins incline walking
Rev Lunge & Twist
SL GM
Lateral Lunge
Band Sidesteps

Pistol Squats
5 x 5

Did these on to a step box to about parallel. Will take one set of risers out next time. Did lots of 5s to maintain form. They actually got easier as the sets went on.

Single Leg Contralateral Reach
Supermini Band x 12, 12, 12

Post Chain owned.

DB Side Bend
16kg x 15, 15, 15

um....

Plank
60s x 2

er....

Back Extension
2 x 12

Stretched stuff...........

[Fred]

DB Side Bend
16kg x 15, 15, 15

um....

Plank
60s x 2

er....



thats all i understood out of that :033:

[PikeKing]

Pistol Squat - Thats me by the way (http://spidersport.com/pistol_en.php)

As for the reach, picture this. Tie a band around the bottom of a machine (or use a low pulley). Stand on your right leg, holding the band in the left hand. Tip forward at the hip, lifting your left leg as you tip forward so it remains in line with your torso. As you go down your arm is being pulled away from you.
The fact that the resistance is not pulling you straight down makes it a reach.
Your arm acts simply as a hook the whole time. Another great exercise is to reach and row.

[Narc]

how the **** do you not fall over

[PikeKing]

because i have something called multiplanar stability, peg leg

[Robert]

OWNED

[uk machine]

have you taken the pic off? oh btw pikey cheers for the excercise you advised me to do, worked a treat! :032:

[PikeKing]

Monday 5/9/05 Lower Body
Warm up
5 mins incline walking
Rev Lunge & Twist
SL GM
Lat Lunge
Lower Body Twists
SUP Hip Ext

Touchdown Squat
3 x 15, went lower this time, calf & Abducttor hell!

Multi Plane Lunge
15kg x 3 rotations for 3 sets

works out as 15 reps per leg, forward and back easy, lateral not too bad, diagonals whooped me

Ponce about on wobble board doing various reaches x some

Open Stance Woodchop
3 x 10

[Tricky]

Multi Plane Lunge[/B]
15kg x 3 rotations for 3 sets

works out as 15 reps per leg, forward and back easy, lateral not too bad, diagonals whooped me


cooooool ! did u think that one up ?

[PikeKing]

lol nope

lower legs hurt like hell today

[Angel Delight]

I wish I had, had a camera to photograph you on that wobble board! Frikkin' hilarious!

[PikeKing]

I wish I had, had a camera to photograph you on that wobble board! Frikkin' hilarious!

i looked sexy

[Narc]

i bet

[PikeKing]

Wednesday 7/9/05 Upper Body

Warm up
6 mins incline walking
Abd Supportted Ext Rotation 2 x 10
Ext Rotation x 10, 8, 10
Funky shoulder swimming and PNF movements

"2 One Arm Row (plate weight only)
20kg x 15, 15
22.5kg x 15

Horizontal Pull up
x 5, 6, 5, 3

Prone Trap Raises
4kg x 12, 12

Behind The Back Rolling Thunder Wrist Curls
5kg x 15
7.5kg x 15
10kg x 15

Rolling Thunder Static Hold
30kg x 25s each hand, once

Stretched bits.........

[Robert]

-real men eat 400g of noodles with 250g cheese and a tinof tomato soup

-good grip stuff, a bit light for you me thinks, but cool none the less

-i hate strtching

-rage against the machiens best song ATM is degeneration x

-i love porn

[PikeKing]

-real men eat 400g of noodles with 250g cheese and a tinof tomato soup

i need to learn to eat fullstop

-good grip stuff, a bit light for you me thinks, but cool none the less

yeah its pretty light, i'm pretty weak at the moment

-i hate strtching

i prefer stretching

-rage against the machiens best song ATM is degeneration x

i'll check it out

-i love porn

good lad

[Tricky]

how can RATM have a best song ATM if they split up like 3 years ago?

also, if thats that tune that those wrestlers used to use, its not RATM.

EDIT - porn ****ing rocks though...

[PikeKing]

Did about 30 mins of low body stretching tonight, feeling very tight after 3 days of lectures.

My forearms and hands already feel knackered!

[PikeKing]

Thursday 8/9/05 Rest Day

Had a massage today, upper/mid back is loosening off well. Pecs are pretty bad still along with anterior delts and biceps, suprisingly, worse on my 'good side'.

[PikeKing]

Friday 9/9/05 Active Rest

Walked for about 2 hours.

Did an hour+ of Pikeyoga, I did video some of it with my phone, to show how manly I am, but the file doesnt work on my PC.

[Narc]

Walking rules, cool sig

[Fred]

word

[Icepick]

Did an hour+ of Pikeyoga, I did video some of it with my phone, to show how manly I am, but the file doesnt work on my PC.
what format is the video in,I'll like to see a vivid illustration of the type of stuff you be doing in here

[PikeKing]

what format is the video in,I'll like to see a vivid illustration of the type of stuff you be doing in here

its quicktime, i'll post it to see if anyone can play it, i am up to date with drivers as far as i know. I think its odd that it wont work.

PikeYoga-CLICK ME (http://www.iron-city.net/coolstuff/Video(023).3gp)

[GoldenArrow]

I can see it. Try downloading divx

[PikeKing]

Sat 10/9/05 Lower Body

Warm up
5 mins walking
Movement Prep - cant be arsed to write it all anymore.

Pistol Squats
5, 5, 5, 5, 4(R) 5(L).

Dropped the box lower after the 1st set, looked a long way down! When it was only about a 2 inch drop. Had 5 risers under the step in the end. I failed twice on the right leg on the final set, went down and couldnt get back up.

Single Leg Contralateral Reach
SuperMini x 15, 15, 15 - My botty hurts

http://www.iron-city.net/coolstuff/Reach1.jpg
http://www.iron-city.net/coolstuff/Reach2.jpg

Was meant to do side bends now but my QL had got a bit excited so I decided to skip them.

2" DB Holds
35kg x 35s
40kg x 30s

Alternate Heel Drops
2 x 10

Had my legs about 75% straight, god my abs hurt at the end, nice bit of soreness from the lower abs too. Nice.

I actually forgot to stretch! I am bad, please form an orderly queue to kick me in the balls.........

[Angel Delight]

Friday 9/9/05 Active Rest

Walked for about 2 hours.

Did an hour+ of Pikeyoga, I did video some of it with my phone, to show how manly I am, but the file doesnt work on my PC.

You have made good progress, well done.

[PikeKing]

You have made good progress, well done.

with your help i'll soon be levitating, wearing a turban and a hemp loin cloth....

[Fred]

looking sexy

[Fred]

haha nice yoga :033:

[BengDogg]

You looking lean! And less like kgb spy

[PikeKing]

this is the routine I've kind of fallen into, will stick to it for the next 4 weeks, then change things up. Train Mon, Wed, Sat. With one on one yoga on Fridays.

Upper 1
2" One Arm Row 3 x 15
Horizontal Pullup (possibly 2") 3-4 sets
Prone Trap Raises 2-3 x 12
1-2 grip exercises (not support grip)

Lower 1
Pistol Squat 5 x 5 (working on depth and control)
One Leg Contralateral Reach 3 x 12-15
1-2 Abs
Maybe grip

Upper 2
Seated Row 3 x 15
Kneeling Scarecrows 3 x 12-15
Tri Pushdowns 3 x 15
EZ Rev Curls 3 x 15

Lower 2
Single Leg Contralateral DL 3 x 12-15
Multi Direction Lunge 3 x 15
Rotation Core Work

[Narc]

Cool, those pistols seem like bastard, yoga looks fun

[PikeKing]

Cool, those pistols seem like bastard, yoga looks fun

how'd you know? I'm not posting pics of them until I have them mastered

[Narc]

Saw some pics of other people doing them and attempting them myself, hideous

[PikeKing]

Monday 12/9/05 - Bugger all, feeling like shite

Tuesday 13/9/05 - Upper Body

Warm up
5 mins incline walking
3 sets cable ext rotation
2 sets abd ext rotation

Seated Cable Row
Stacked gay cable machine (27.5kg) x 10
Stick 2 DBs on it (47.5kg) x 10
Stick 10kg plate on it (57.5kg) x 15
Swap 10kg for 20kg (67.5kg) x 15
Add 2 mini bands x 12-15 ish
Double choke minibands x 10-12 ish

Kneeling Scarecrows
2.5kg x 12
3.75kg x 12, 12

Tricep Pushdowns
Stacked gay cable machine (27.5kg) x 15
Add 5kg plate (32.5kg) x 12, 10

EZ Rev Grip Curls
Bar + 12.5kg x 15, 12, 10

2" Behind The Back Wrist Curls
40kg x 20
50kg x 15

Stretched and stuff..........

[Narc]

shithot rowing

i had another go at pistol squats, fell backwards alot, did one very very dodgy one on my right foot which for some reason hurt my left quad immensely, then fell over some more
HARD. AS. ****.

[PikeKing]

shithot rowing

i had another go at pistol squats, fell backwards alot, did one very very dodgy one on my right foot which for some reason hurt my left quad immensely, then fell over some more
HARD. AS. ****.

wish we had a proper seated row machine, its always been one of my favs

and yes pistols are hard

[Robert]

rows rule

wrist curls are a bit mark

[PikeKing]

Wed 14/9/05

Didnt do any weights today, my training week has been all messed up. Was meant to do legs today, but have had a bit of hip and back pain. I did a 90 min synergise class with AD instead. I have improved over the last time it did the class. Cool.

One thing I have noticed with this yoga is that I am very weak in the bottom of lunges. Yoga has you holding these positions a fair bit. I may try to address that in my next routine. Some kind of Iso-Dynamic lunge :012:

[Tricky]

Wed 14/9/05

Some kind of Iso-Dynamic lunge :012:
Ouch.

[PikeKing]

Thurs 15/9/05

Nothing, low back pain, fixed with icing

diet absolutely appalling, even for me, gotta get that sorted

[Narc]

yes, you do, come on it's not that hard

[PikeKing]

Friday 16/9/05

This was a bit of an impromptu grip session.

Warm up
Cable Ext Rotation x 4 sets
Cable Lateral Rotation x 2 sets

2" Hammer Curls
Handles + 10kg x 10
+ 15kg x 6, 6

Pinched Plate Clean
2 5kg plates x 3
3 5kg plates x 3
4 5kg plates x no chance!

1 10kg plate x 3
2 10kg plate x no chance!

2" Wrist Roller
10kg up & down
15kg up & down
20kg up & part the way down

2" Bar Hold
50kg x some
90kg x some

Duality 2" Bar Hold
100kg x as long as possible, all grips, as many attempts as possible during track.

Stretched......

[Narc]

cool, liking the last one!

[PikeKing]

it was cool, could of really done with some chalk though, bar got a bit sweaty, hands are feeling it now

[666]

What does duality 2" bar mean?

[PikeKing]

What does duality 2" bar mean?

Duality by Slipknot, walked up to the bar hit play, did as many holds as possible with double overhand and both mixed grips as I could in the time the track takes to finish.

[PikeKing]

Todays workout will be:

Single Leg DLs x 3 sets
Bulgarian Squats x 3 sets
Glute work
Ab work

[Narc]

PIstols goddammit :019:

[Knighty]

LOL @ Duality bar


'Kin good work mate!

[PikeKing]

Sunday 18/9/05 Lower Body

Warm up
5+ mins incline walking
Rev Lunge & Twist
SL GM
Lateral Step Over
Supine Bridge
Squat to Stand
Mini Band Side Steps
Lower Body Twists

Lots of warm up stuff today, couldnt get into frame of mind.

Single Leg Contralateral Deadlift
BW x 8
8kg x 12
10kg x 12
12kg x 12

These are so hard, great butt exercise for the ladies out there (Narc).

Bulgarian Squat
BW x 8
DBs - 8kg x 10
10kg x 10
12kg x 10

Quite hard, definately lots of room for improvement here. Not sure I really felt them anywhere, my quads feel warm now though.

Sumo Deadlift - WTF!
60kg x 5, 5
80kg x 5
100kg x 3
110kg x 2
120kg x 1
130kg x 1
140kg x 1

I dunno what happened here. I planned to do a few sets of sumo and conv, just technique work really. Especially the sumo as I've had trouble with them due to an overly tight left adductor. In the end did a bit more than I meant to. This is definately a PB as I hardly ever did sumos. This was far from a max, I just thought I had better stop.

Standing Cable Abs
20kg x 15
35kg x 12
45kg x 2 - fook!
40kg x 10, 10, 10

Abs will hurt tomorrow!

BIG Stretch........

[666]

Sumo deadlifts! Are you sure it wasn't a prone one-legged reverse anti-sumo deadlift? Bet it felt good doing something a bit more substantial.

[PikeKing]

Yeah did feel good, just hope I havent messed anything up. It was heavy compared to everything else, but it didnt feel that heavy in my hands, I held it at lockout for quite some time.

The 1st 2 exercises were harder lol.

[Narc]

Awesome!!

[PikeKing]

Awesome!!

****ED

[Black Knight]

Good stuff PK! Tried Sumos the other week and hated 'em; my knees were ****ed after.

[Tricky]

quality work Pk. R.E knees and sumos... i had bad knees (maltracking) after pulling sumo. D'you reckon the wider stance and more-turned out toes would contribute to that>?

[PikeKing]

yeah probably, my knees felt a bit sore the next day actually.

my back was knackered yesterday, to the point that i had to cancel my evening clients. I had some reiki that afternoon and today I am pretty much back to normal. That shits magic I tell ya!!

[PikeKing]

Wednesday 21/9/05 Upper Body

Warm up
5 min walking
3-4 sets of cable ext rotations
2 sets of cable lateral rotations

2" Standing One Arm Row
Plates 12.5kg x 10
20kg x 15
22.5kg x 15
25kg x 12

Horizontal Pullups
x 10, 10, 8

Prone Trap Raises (Ys)
4kg x 12, 12, 12

Plate Curls
2 x 5kg plates x 6
3 x 2.5kg plates x 8, 8

Stretched....

[Narc]

How'd you like the HPU's?

[PikeKing]

How'd you like the HPU's?

the same as normal, i bloody hate them

[Narc]

Lol

[PikeKing]

Been a while since I've trained.....

Monday 26/9/05

Warm up
5 mins incline walking
Movement Prep Stuff
RC Stuff

Front Squat
Bar x 10
40kg x 10
60kg x 10, 10, 10

Chest Supportted Upper Back Machine
30kg x 10
45kg x 15, 15, 12

DB Step Ups
6kg x 50! :102:

Eccentric Press ups
x 5

[Narc]

Nice session, starting to move some weight again :drummer:

[PikeKing]

front squat was pretty easy, without a rack I dont want to go much heavier.

The rows were tough. I wanted to super set the squats with seated cable rows but there were too many **** about. Workout went totally downhill after squats. Step ups WTF!!!! I wanted some lactic acid but got none! Press ups suprisingly hard on triceps.

[Narc]

why the hell would anyone want lactic acid, ever..... nasty shit

[PikeKing]

so i can be the UFC light heavyweight champion of the world

[Narc]

Good reason

[Scourge]

so i can be the UFC light heavyweight champion of the world
'ello? Have you started fighting?

[PikeKing]

time to lay down the law, no weight training for me unless i've eaten a minimum of 3 good meals the day before.

no weights for me tomorrow then, bugger..........

[BengDogg]

still got time to eat some meals!!!

[Fred]

eat eat eat!!!

[Tricky]

eat things you like...

anything.

Then make it stricter gradually would be my advice.

[PikeKing]

well i guess i have eaten 3 meals today, not great, but better than I have in a while, this must continue to improve

[PikeKing]

Thurs 29/9/05

Warm up
5 mins incline walking
Dynamic Flex Stuff
RC Stuff

1A - Barbell Split Squat
Bar x 10
40kg x 10
45kg x 10
50kg x 10

1B - 2" DB Row
Plates: 10kg x 10
22.5kg x 12
25kg x 12
27.5kg x 12

2A - Single Leg RDL
16kg x 10
18kg x 10
20kg x 10

2B - Kneeling Scarecrows
2.5kg x 12
3.75kg x 12, 10

Done

[GoldenArrow]

1A - Barbell Split Squat
Bar x 10
40kg x 10
45kg x 10
50kg x 10
Dare anyone to try that.

[PikeKing]

I have IOMS in my legs

[Tricky]

Dare anyone to try that.
what IS it?

[GoldenArrow]

A split squat?

Here's Brad Cardoza doing some with 180 kilos...

www.alex-gold-training.co.uk/videos/405splitsquat.avi

[PikeKing]

ah the lesser known split squat GM

[GoldenArrow]

form wasnt too good on the max weights yeah. However with just 140 kilos its pretty good.

www.alex-gold-training.co.uk/videos/315splitsquat.avi

[PikeKing]

hmmmm well he leans forward on every single rep? is that good?

maybe i should of called my exercise a static lunge, i keep my torso up the whole time

[PikeKing]

god, i am going to sleep in the freezer tonight i think

[Fred]

whats the difference between a split squat and lunge?

[GoldenArrow]

A lunge involves forward/backward movement.

[PikeKing]

whats the difference between a split squat and lunge?

none, well a static lunge/split squat are the same, i thought i'd put split squat to make it easy for people to understand, didnt work!

[PikeKing]

A lunge involves forward/backward movement.

what if i'm doing lateral lunges :047:

[GoldenArrow]

Then you're a queen.

[PikeKing]

Saturday 1/10/05

Thai Boxing bag work, feel knackered, got a bad swing = nice brusie on inner thigh. Forearms knackered.

Weight training postponed until tomorrow, as eating yesterday was crap.

[PikeKing]

No training today, still feel battered

[PikeKing]

still feeling battered, i'm hoping a nights sleep will fix me up

[PikeKing]

Tues 4/10/05 - Shitty Upper Body Workout

Gay PTs everywhere, could not do what I had planned at all!!

Standing Band One Arm Row Using RT Handle!
Supermini 3 x 15

Chest Supportted Barbell Row
50kg x 10
70kg x 12, 12, 12

Random Lat Pulldown Machines
4-5 sets of 10-12 reps

Plank

Bridge

Cobra

Stretch

Vomit x 1000 because the workout was so shit

[Robert]

Looks like it's going well. :040:

[PikeKing]

woke up at 5am with mega cramp in my left calf, really sore now.

so lets see, currently: sore calf, pulled vmo, dodgy back, dodgy shoulders, cool hair

[BengDogg]

cool hair is good

[PikeKing]

Sunday 9/10/05

40 odd minutes of combinations on the bag, no kicking, the odd knee and elbow for good measure.

30 mins of abs circuit class.

Sore abs, lats and forearms tomorrow me thinks.

Depending on lats may do upper body workout tomorrow.

Quad pull is still present.

[PikeKing]

sore lats, abs, rear delts, post cuff, rhomboids, cool.

training tomorrow

[PikeKing]

damn, its tuesday, i still have too much doms to train

[Narc]

nonsense

[PikeKing]

i know i know, i'm gay, even the double sirloin didnt fix my doms!