Eat, move and be healthy

[PikeKing]

In this thread I will record the training I am doing, the main goal is to get over all my injuries and stop feeling like shite.

This journal will be different to the others. At the moment I am not going to be trying to add another 5kg to my squat or add more mass to my back etc so the exercises will be different.

I will being doing, gulp, functional training. As in trying to make my body function better.

I am going to work towards increasing my flexibility, core stability & strength, balance and cardiovascular fitness. I am going to do leg training, mainly single leg work, the main aim of this is to stop my legs completely shrinking and to increase my pelvic stability. No doubt I will lose strength and size but better that than just sitting about feeling sorry for myself watching midget porn!

[PikeKing]

I did a bit of a session today and I've got to say it was hard work! I was really shocked.


Single Leg Squats - The variation where your non working leg is bent behind you.

3 sets of 10 at body weight, dropping as low as I can without my pelvis tilting.

These were suprisingly hard, my glutes were kicking in nicely which I was please about.

Walking Lunge with DBs

14kg 2 sets of 12 reps

These weren't too bad. Pretty hard as my glutes were knackered.

Hip Extension - Shoulders on ball

2 sets of 10 reps

A swiss ball exercise! Imagine laying with just your shoulders and head supported. Drop your hips and then push back up through the glutes. By the time I got here my glutes were jelly. This was suprisingly hard aswell.

Swiss Ball Balance - Basically kneel on all fours on a ball keeping as close to neutral spine as possible. Actively activate core, then close eyes and hold on for dear life!!

Reverse Crunches

2 sets, 1 of 12 reps and another of 10.

Stretched and stuff!

[Black Knight]

Go for it mate, whatever it takes to get you back on track.
Sometimes you have to take the odd sideways/backwards step to make long-term progress.

[BengDogg]

Just like normal, wierd excersises all round! Good to see you back inthe saddle

[blacklab]

Good you're back in the gym, no matter what you're doing.

Remember the old addage: you gotta crawl before you walk.
Good luck, bro.

[PikeKing]

Thank you for the encouragement chaps

[Robert]

Brilliant to see you making progress mate.

[PikeKing]

I have sore glutes and hamstrings today, I like poking them:103:

[Robert]

You like poking your glutes? Be careful, Mike told me a story about that once, it wasn't pretty.

[Mike]

You like poking your glutes? Be careful, Mike told me a story about that once, it wasn't pretty.

Poking your glutes is fine. I'm not sure about getting poked in between your glutes though. Rob would be the best person to ask about that...

[Robert]

Poking your glutes is fine. I'm not sure about getting poked in between your glutes though. Rob would be the best person to ask about that...
All I have to go on is your "tales of the dark, and beyond!" But if that will suffice, I am happy to help, Pike.

[PikeKing]

Very quick session today as I got my times all mixed up for work.

I did a quick 15 minute blast on a crosstrainer, god that was boring!

Spent 15 minutes stretching.

Bit of a cock up but better than doing nothing.

[Robert]

LOL. Is the crosstrainer the only peice of CV eqip you can use ATM mate? Can you swimm?

[PikeKing]

The crosstrainer is ok for me at the moment, bikes too.

I have though about swimming but because I've done pool operations training I actually know how disgusting they are so thats put me off.

I was gonna go out cycling but like I said I got times all mixed up.

[Robert]

Whats so bad about swimming, I mean, I know everyone has had their biots in the water, but the level of Ch + Fl etc in the water should terminate most known germs. I don't get many spots, but when I do, I go swimming, they are gone the next day, I took that as a good sign.

[PikeKing]

lots of little things, heres a little list

1. 100% of women involuntarily urinate in the water as soon as they get in.
2. 60% of men do the above.
3. Pools are never shut when their chemical balances are out the window.
4. The surface film pools have is made of fats and oils.

Thats the greatest hits I can remember from the top of my head. As for Jacuzzis I'm not even gonna go there!

[PikeKing]

Two days on and I still have some serious doms, glutes, hams and adductors. Fantastic!

I'm gonna do it all over again on Monday.

[Robert]

Are you serious? If so I can't wait to take the p1ss out of my mum, she goes swimming all the time.

[PikeKing]

yup totally serious unfortunately

[Robert]

Why don't they do it in the bath. If Kylie has, I have never noticed. *shocked expression simley here*

[PikeKing]

its the colder water apparently.

That enough talk of involuntary urination for this journal i think! lol

[Angel Delight]

Well I have NEVER urinated in a swimming pool, but then I do have a pelvic floor of steel, but you know all about that anyway don't you Pikey?! :048:

[PikeKing]

I do have a pelvic floor of steel, but you know all about that anyway don't you Pikey?! :048:
I dont know what you mean!! :055: :050: :veg:

[PikeKing]

HARDCORE!!!

I did 20 minutes of incline treadmill walking today!

What a fking ponce

[Man of Steel]

Get a dog and go walkies.

[Robert]

If you have the energy/time to do CV, you need to shag more.

[Angel Delight]

I agree

[Robert]

Ha ha. If Kylie said that she'd get a black eye.



























[joke]

[PikeKing]

If you have the energy/time to do CV, you need to shag more.
I agree
LOL!!

I need something that will elevate my heart rate for more than a few seconds

[DMPM]

lots of little things, heres a little list

1. 100% of women involuntarily urinate in the water as soon as they get in.
2. 60% of men do the above.
3. Pools are never shut when their chemical balances are out the window.
4. The surface film pools have is made of fats and oils.

Thats the greatest hits I can remember from the top of my head. As for Jacuzzis I'm not even gonna go there!
"Bacterial soup" is what a doctor friend of mine refers to swimming pools as... ;)

[PikeKing]

Well so far no good.

Pec problem is the same as ever, still a problem.

I've not really done any training as I've been really busy with work.

I'm going to try and get a session in tomorrow as I've got a bit of gap in the morning.

[Angel Delight]

DON'T!!!!!!!!!!!

Rest it or you will never get better! You know you will be back to full training sooner, if you rest it now.

[PikeKing]

calm down, i'm not going to do weighted dips or something like that

all i'm gonna do is CV and some core work, then finish with plenty of stretching.

[Robert]

LOL. Godd to see this journal back mate.

[Robert]

Oi, c*nt. Post up some fcuking progress will ya.

[PikeKing]

Oi, c*nt. Post up some fcuking progress will ya.

LOL, i'll have something to post tomorrow for you mate <buff>

[BengDogg]

Oi, c*nt. Post up some fcuking progress will ya.
Lol! Truly chaming :D

[PikeKing]

Thursday 25/11/04

Movement Prep

Front Lunge - Forearm to floor x 8 per leg
Reverse Lunge & Twist x 10 per leg
Single Leg Good Morning & Static External Rotation x 10 per leg
Lateral Lunge & Static External Rotation x 10 per leg

Core Work

Supine Lower Body Russian Twist x 10, 8, 5
Supine Hip Ext x 10, + Marching x 10

Wrist & Grip

Plate Curls
2 x 2.5kg plates x 10 reps
3 x 2.5kg plates x 6 reps

Lever Work
used an empty Oly DB handle for this, knelt on the floor with forearm on bench. Did 2 sets of 10 reps

Wrist Roller
Stood on a bench with the roller by my hips, did 3 sets with little rest, just enough to change the weight. Did a set with 5kg, 7.5kg and 10kg

This session was fun, I am pretty out of shape now, I built up a good sweat just doing the movement prep drills. Corework was good, my lower abs already feel sore. Grip work was fun to, my left hand and wrist is toast!
I could feel my shoulder/pec slightly on the wrist roller and thats about it but I think that was just because I was moving it.

[Robert]

Nice session. Lever work is sooooo cool. Did you feel the burn? LOL.

[PikeKing]

Nice session. Lever work is sooooo cool. Did you feel the burn? LOL.

feel the burn, I think I nearly twisted my hand off!

[the block]

you sure do some funky sounding exercises :047:

that wrist wroller stuff is hard work too. well i found it hard since i dont usually do it.

[PikeKing]

Tuesday 30/11/04

Movement Prep

Walking Lunge & Elbow to floor x 8
Reverse Lunge & Twist x 8
Single Leg GM & Static External Rotation x 8
Lateral Lunge x 8
Sumo Squat Sit x 5

hips were really tight today, adductors especially

Core Work

Supine Lower Body Russian Twist x 10, 10
Supine Hip Extension x 15
Supine Hip Extension, 2 leg lift, 1 leg lowering x 16
Prone Y's x 10, 10
Prone T's x 10, 10
Thin Tummy Levitation x 10, 10
Prone Opposite arm & leg lifts x 10, 10

Prone Y's & T's worked my middle back really hard, amazing you can with just the weight of your arms. Core work is definately coming along.

EQI's

Bulgarian Squat, no extra weight x 60 secs
Seated Adductor Stretch, 12kg DBs x 60 secs
Calfs on Leg press, 100kg x 60 secs

Haven't done these for a while. Bulgarian squat worked really well, on the right leg I ended up with my knee on the floor, left leg was quite a bit tighter.
Adductors and calfs went well, could feeling a good lengthening happening.
I really need a way to to do these on my hamstrings but I dont fancy doing static RDLs at the moment!

[PikeKing]

had doms in my legs last night from this, must be those Bulgarian Squat EQI's, hip flexors didnt know what hit them, dont think they'd been that length for a few years!

All feels good today, little bit of sensation in my chest. I think I'm gonna go back to stretching my upper body.

Will do a full body static stretch tonight.

I'll update this later, I bet you cant wait!

[Robert]

I imagine this is what parents feel like when thier children fly the nest. Great to see you training again mate! Do me a favour and check my jouranl, I am having issues with woodchops. Cheers!

[PikeKing]

lol

I'm not really training yet mate, I am aiming for a comeback in january

[PikeKing]

Wednesday 1/12/04

Static Stretching

Hams & Calfs
Adductors
Abductors
Quads
Lower Back Rotation
Pecs
Lats
Triceps
Posterior Shoulder & RC
Triceps
Upper Traps & Neck

SMR

Calfs OUCH!
Hams
Quads OUCH!
TFL OUCH!
TIB OUCH!
Lower Back
Upper Back

This was good, spent almost an hour on this. I'm going to do this any day that I dont 'train'. Training days the bulk of the stretching will be movement prep and EQI's.

[blacklab]

lol

I'm not really training yet mate, I am aiming for a comeback in january

you'll get there sooner than you think.

what type of routine you reckon you'll be working with in Jan?

[Angel Delight]

PK just a quick question my sweet, did you warm up before that stretching session?

[PikeKing]

PK just a quick question my sweet, did you warm up before that stretching session?

yes i did, on a bike, god that was fun

[PikeKing]

you'll get there sooner than you think.

what type of routine you reckon you'll be working with in Jan?

something very simple to begin with, probably something like this

some kind of leg exercise (squat, DL, lunge) 2-3 sets of 10 reps
some kind of push exercise most likely a DB bench 2-3 sets of 10 reps
some kind of back exercise most likely some kind of row 2-3 sets of 10 reps

done 2 times per week, there will be lots of other stuff like I am doing now but the strength work will be something the above

then I'll will work in new exercises until I am doing the routine detailed in the 'my comeback routine' thread on the bodybuilding forum.

[blacklab]

sounds solid.

[PikeKing]

Thursday 2/12/04

Quick Blast on a bike to warm up as I was bloody cold.

Grip Training

Plate Curls

2.5kg x 10
5kg x 10
5kg+2.5kg=7.5kg x 6-8 ish cant remember
5kgx2=10kg x 6

cool

Lever

Empty Oly DB x 10
Oly DB + 1 screw collar x 10
Oly DB + 2 screw collars x 6

2 collars was hard. Just realised 2 collars is harder than 1 collar plus a plate. I am hard. I am also stupid.

Wrist Roller

Up and down with 5kg, then 10kg.
Up and half way down with 15kg

Went for it this time, but lost it on the 15kg, I couldnt stop it rolling in my hands.

DB End Holds

7kg x 2 attempts

For this I took to gay chrome DBs and gripped them buy the ends and held them for as long as possible. Which wasnt very long! They were so damn smooth.

Movement Prep

Walking Lunge & Elbow to floor x 8
Reverse Lunge & Twist x 8
Single Leg GM & Static External Rotation x 8
Lateral Lunge x 8
Sumo Squat Sit x 10 seconds x 5

All good, definately a bit looser.

[Robert]

Nice grip session. Personally I would ditch the roller for a while and concentrate more on lever work, that has the best hypertrophy potential in my experince,and will give you a very 'complete' grip, from wrist to finger+thumb.

[PikeKing]

so what do u reckon rob, ditch the roller and do more sets of levering?

[PikeKing]

Friday 3/12/04


CV

25 mins on a bike on some random hill program. I hated this! Its a required evil though at the moment.

Static Stretched

Hams & Calfs
Adductors
Abductors
Quads
SI Joints
Lower Back Extension
Lower Back Rotation
Pecs
Lats
Trap & Neck
Triceps

Good little stretch session

[Robert]

IMO mate, yes. The more you do with your whole hand/wrist the better. With the roller, unless its hellishly thick, your not using the thumb enough. IMO, do more levering/plate curls.

[PikeKing]

ok I'll add an extra set to the plate curls and levering.

the wrist roller is 2 inches thick, I assume thats not what you mean by hellish?

[Robert]

Not really. I made a roller out of my 2" bar once and it wasn't that bad. I got a burn on the top of my forarms before I even felt it elsewhere. Levering rules though. As does sledgehammering/woodchopping (real woodchopping not that core-fandango).

[PikeKing]

. I got a burn on the top of my forarms before I even felt it elsewhere. Levering rules though.

is that bad?

I was using it to get popeye like forearms

[Robert]

Just do levering!

[PikeKing]

Wednesday 8/12/04

Movement Prep

Walking Lunge & Elbow to floor x 8
Reverse Lunge & Twist x 8
Single Leg GM & Static External Rotation x 8
Lateral Lunge x 8
Sumo Squat Sit x 10 seconds x 5

Core & Prehab Circuit

BP Cuff Lower Abs x 10
Supine Hip Extension x 15
Supine Lower Body Russian Twist x 10
Prone Ys x 10
Prone Ts x 10
Prone Us x 10
BP Cuff Lower Abs x 10
Supine Hip Extension Single Leg Lowering x 8 lowers per leg
Supine Lower Body Russian Twist x 10
Prone Ys x 10
Prone Ts x 10
Prone Us x 10

um.....yes.

[PikeKing]

Thursday 9/12/04

20 mins CV on a bike, woohoo I loved this :078:

Grip

Plate Curls

2.5kg x 10
5kg x 10
5kg + 2.5kg x 8
5kg + 5kg x 6
10kg x 2-3!! ouch, hard

Levering

Empty Oly DB x 10
Oly DB + 1 screw collar x 10
Oly DB + 1 screw collar + 1.25kg x 0 nearly snapped my hand off!
Oly DB + 1 screw collar x 10

2" Bar Side Dead Holds

30kg x 30secs twice per hand

Just wanted to try this, didnt want to go heavy as I'm not sure how my shoulder would of taken it.

Static Stretched

Hams & Calfs
Adductors
Abductors
Quads
SI Joints
Lower Back Extension
Lower Back Rotation
Pecs
Lats
Traps & Neck

The morning after: Wrists feel as stiff as Robert at a powerlifting meet

[PikeKing]

Tuesday 14/12/04

Core & Prehab Circuit

BP Cuff Lower Abs x 10
Supine Hip Extension Single Leg Lowering x 8 lowers per leg
Supine Lower Body Russian Twist x 10
Supine Straight Leg Hip Ext, Feet on Ball x 10
Prone Ys x 10
Prone Ts x 10
Prone Us x 10
Back Extensions x 15

BP Cuff Lower Abs x 10
Single Leg Supine Hip Extension x 10
Supine Lower Body Russian Twist +3kg MedBall x 10
Supine Straight Leg Hip Ext, Feet on Ball x 12
Prone Ys x 10
Prone Ts x 10
Prone Us x 10
Back Extensions x 15

Static Stretched

Hams & Calfs
Adductors
Abductors
Quads
SI Joints
Lower Back Extension
Lower Back Rotation
Pecs
Lats
Traps & Neck

ok this went well, added a few more exercises in and made a few of the originals harder.

Chest and biceps pretty sore today, not sure why. Hopefully its just a blip.

[PikeKing]

Wednesday 15/12/04

CV

Incline Treadmill Walking - got bored after a few minutes and stopped

Bike - got bored after a few minutes and thought sod the CV

Foam Roller

ITB OUCH!
TFL OUCH!
Quads OUCH!
Hams
Adductors

Static Stretched

Hams & Calfs
Hip Flexors

PNF'd

Pecs
Lats

Also messed around doing some stuff I probably shouldn't of.
Did DLs, Sumo DLs, GMs, Back Squats & Front Squats with an empty bar.

God it felt good even though it was gay.

Shoulder is still a bit funny, giving me biceps and pec pain, this is really testing me now!!

I WILL BE BACK!

I WILL FRONT SQUAT 140!!

[Fred]

Woah, nice lifts man :D

[PikeKing]

Woah, nice lifts man :D

hohoho

[Fred]

Remind me? how much do you weight right now?


Yeah. kick a man when hes down.

Word.

[PikeKing]

Thursday 16/12/04

Grip & Wrist

Rolling Thunder

20kg x 1
30kg x 1
40kg x 1
50kg x 1
60kg x 1 right hand only
55kg x 1 left hand only
57.5kg x 1 left hand only
65kg x 1 right hand
70kg x 0 right hand
67.5kg x 1 right hand PB

50kg max holds - a few seconds on each hand

Levering

Empty Oly DB x 10
Oly DB + 1 screw collar x 10
Oly DB + 2 screw collars x 10

2" Bar Side Dead Holds

40kg x 20secs each hand
+mini bands bench press style x 10-15 secs each hand. This was hard!!

[Fred]

nice

so you're gonna have huge forearms, but no legs, no chest, no biceps, no triceps...

nice :042:

[PikeKing]

just you wait you little ****, once i start training properly again i will use puny guys like you to wipe my arse!

[Fred]

just you wait you little ****, once i start training properly again i will use puny guys like you to wipe my arse!

ohhhh so the forearms will come in handy :D

LMAO you must look silly, 16 inch forearms joined onto 12inch upper arms :042:

[PikeKing]

ohhhh so the forearms will come in handy :D

LMAO you must look silly, 16 inch forearms joined onto 12inch upper arms :042:

you will look even more silly

16 inch cock jammed in your bleeding eye socket

[BengDogg]

lol @ you bitche5

[Robert]

Thats a quality comeback PK. Keep working hard, thats a VERY good grip, that RT PR is awesome. Well done mate.

Just so it looks like I am not sucking your cock: FAG.

[PikeKing]

Went to see my GP today, he seemed pretty good.

Got some drugs to take, lets see what happens.

[Dildo69]

What he say about your shoulder?

[PikeKing]

cant remember the term, basically some shit to do with the nerve due to inflammation caused from the soft tissue injury

[Dildo69]

So he reckons its pinching or sitting on a nerve?

That cant be much fun.

[PikeKing]

yup, pretty much what I though, on bad days i can feel it all the way down the outside of my arm so thats the ulna nerve.

[PikeKing]

I've decided not to use the drugs

[Robert]

Why?

[PikeKing]

drugs like that mess up other parts of the body, i already have enough problems

[Robert]

K. Fair enoguh.

[PikeKing]

Tuesday 21/12/04

Core & Prehab Circuit

BP Cuff Lower Abs x 10
Single Leg Supine Hip Extension x 10
Supine Lower Body Russian Twist x 10
Supine Straight Leg Hip Ext, Feet on Ball x 12
Ball Supine Upper Body Russian Twist x 10
Ball Back Extensions x 15
Prone Ys x 10
Prone Ts x 10
Prone Us x 10

BP Cuff Lower Abs x 10
Single Leg Supine Hip Extension x 10
Supine Lower Body Russian Twist +3kg Med Ball x 10
Supine Straight Leg Hip Ext, Feet on Ball x 12
Ball Supine Upper Body Russian Twist x 10
Ball Back Extensions x 15
Prone Ys x 10
Prone Ts x 10
Prone Us x 10

Also tried planks but they hurt my shoulder. Tried using a small swiss ball to rest my chest on for a kind of hands free plank, worked ok but was a bit easy.

Static Stretched

Hams & Calfs
Adductors
Abductors
Quads
SI Joints
Lower Back Extension
Lower Back Rotation
Pecs
Lats
Traps & Neck

EQIs

Bulgarian Squat x 60 secs
Seated Adductors x 60 secs
Standing Calf Raise x 60 secs

Well there ya go, same shit, different day.

I'm not sure if I'm going to update this anymore, as I pretty much just copy and paste my workouts from the previous week.

[Robert]

I'm not sure if I'm going to update this anymore, as I pretty much just copy and paste my workouts from the previous week
STFU you crazy ****. I like reading this shit. Get it on!

[PikeKing]

ok boss.

feels like i have tendonitis in my serratus anterior today.

backs a bit sore too, tweaked training one of my stronger clients last night

[GoldenArrow]

Yeah, sorry about that!





Oh, you mean muscles, not odour, right?

[PikeKing]

Thursday 23/12/04

Quick blast on a bike to blow out the cobwebs

Grip & Wrists

Plate Curls

2.5kg x 10
5kg x 10
5kg + 2.5kg x 10
5kg + 5kg x 10 OUCH!
5kg x 12 Feeder set

Levering

Empty Oly DB x 10
Oly DB + 1 screw collar x 10
Oly DB + 2 screw collars x 10

This felt really hard today, decided not to do the planned fourth set.

2" Bar Side Dead Holds

40kg x 30secs each hand

2" DB Farmers Walks

Handles + 30kg 2 lengths of gym
Handles + 40kg 1 length of gym, had to put DBs down, followed by another.

The final trip with the 40s I was pretty much holding the DB with my leg. I'm sure one of the handles is bigger than the other.

Silly Band Stuff

Choked a mini band around the bottom of a SMITH MACHINE!! and choked the other end around my wrist. Did 20 rev curls on each arm. Then 15 supinated curls on each arm, i held the band on this one.

This was a good workout. First time I've had people wondering what I'm doing in ages. Farmers walks rule.

I may pay for this workout though. Finger crossed! Actually I'd better not do that as I'll probably injure them!

[DMPM]

This was a good workout. First time I've had people wondering what I'm doing in ages. Farmers walks rule.
The premier way to judge a decent workout IMO. Good stuff.

:041:

[Robert]

Ditto Phonky. You rule.

[PikeKing]

woke up this morning and forearms were numb! cool!

[PikeKing]

for 2 days i had no pain or discomfort in my chest/shoulder and literally as the forum was reopnened it started to hurt!

so thats settled, this forum injures me!

[PikeKing]

Thursday 30/12/04

Grip & Other Hardcore Shit!

30 Degree Incline Rows with 3 sec Iso retraction

4kg! 3 x 15
Supersetted with 2 different Pec Stretches

Pulley Ext Rotations

1.25kg 2 x 15
Supersetted with Lat Stretches

Levering

Empty Oly DB x 10
Oly DB + 1 screw collar x 10
Oly DB + 2 screw collars 2 x 10 <--- make sure u dont miss the extra set!

2" Bar Hold, Double Overhand

50kg x 20secs
90kg x 20secs
110kg x 20secs
120kg x 12secs

SuperHardcoreQuasiHyperCorePumpCircuit!

Back Extensions x 20
DB Sidebend 10kg x 20
Swiss Ball Crunch x 20
Supermini Band Pullthrough x 20

Back Extensions x 20
DB Sidebend 10kg x 20
Swiss Ball Crunch x 20
Supermini Band Pullthrough x 20

Static Stretched

Quads
Hip Flexors
Adductors
Glutes
Lower Back
Obliques

[Knighty]

Excellent work mate, good to see you're keeping your head up and doing something positive

[Robert]

Nice d/o hold. Poohy levering. I get a vid of my lever work tomorrow. Ditto knighty, but I tell you that every ****ing day anyway.

[PikeKing]

. Ditto knighty, but I tell you that every ****ing day anyway.


yeah i think you do, hidden amongst the other stuff we say to each that cant be repeated here.

[Sam]

I'm not sure what half those excercises are lol but it looks very interesting, nice work!

[Robert]

None of us are any the wiser, Sam. Pike is injured and they are rehab stuff type things. Just do what we do and call him a fag.

[Mike]

Try some thick bar levering,

Muhahahahahahahahaha....................

[PikeKing]

technically my levering is thick bar as i hold the 2" sleeve, i hope you dont mean lever my 2" barbell!?

welcome back mike

[Mike]

technically my levering is thick bar as i hold the 2" sleeve, i hope you dont mean lever my 2" barbell!?

welcome back mike

I meant db's, but oly db's are cool too. Work up to thick BB.

[PikeKing]

Monday 3/1/05

Lots Of Stuff

Dynamic Box DB Lunges

10kg x 12
12kg x 12
14kg x 12

These werent that difficult but they were hard enough. Kept castrating myself too. I already have doms in my quads from these.

Face Pulls

15kg 3 x 15

Use a chain rather than a rope so I could pull my hands further apart.

Supersetted with pec stretches

Cable Ext Rotations

1.25kg 2 x 15

Supersetted with Lat Stretches

Land Mines

Empty Bar x 10
+5kg x 10
+10kg x 10

I got a bit carried away with these, adding weight when my shoulders arent ready, twas cool though.

Lower Ab Butterflies

2 x 10 - Bloody Murder

Supersetted with Band GMs

Supermini x 20, Light Band x 20

good fun, iced my pec after workout, doing this all the time now.

I forgot to do plate curls though, bugger

PWO Nutrition: Subway

[Robert]

It sure as hell better of been a 2ft meatball and triangle cheese one!

[PikeKing]

It sure as hell better of been a 2ft meatball and triangle cheese one!

nope, I dont actually like those meat ball ones.

My quads, well my legs, are really really sore today!

[GoldenArrow]

[COLOR=Blue]
Monday 3/1/05

Land Mines

Empty Bar x 10
+5kg x 10
+10kg x 10

I got a bit carried away with these, adding weight when my shoulders arent ready, twas cool though.


Ok...what are these??

I have this image of putting a bar on your shoulders then tiptoeing around the gym checking the ground before stepping on it......I hope that's what they are!

[PikeKing]

lol no thats not it!

its kinda like a full contact twist

http://www.weighttrainersunited.com/landmine.html

[GoldenArrow]

Damn!

So different from a full contact twist due to hips not moving right?

Good choice to add in my routine to help my lack of imagination re. ab work?

[PikeKing]

Damn!

So different from a full contact twist due to hips not moving right?

Good choice to add in my routine to help my lack of imagination re. ab work?

well it depends how you do a fullcontact twist is suppose, i stand side on and step across with them, landmine you are facing into the bar.

they're as good as anything else to add to your routine i guess

[PikeKing]

5/1/05 Wednesday

AM

Static stretched: quads, hams, glutes, adductors, low back, pecs, lats, ITB.

PM

Deadlifts

Conv 40kg x 5
Conv 60kg x 5
Sumo 60kg x 5
Conv 80kg x 5
Sumo 80kg x 5

Ripped pants x 1
Make joke about snapping thong x 1

Conv 100kg x 5, 120kg x 5

the 120kg felt heavy, bit of a rude awakening really.

Rubber Lovin
Miniband pull aparts 3 x 15
Band Ext rotations 2 x 15
Supermini band round the neck pull throughs 2 x 20
Light band sidebend 2 x 20

Static Stretched

Hips
Quads
Hams
Calfs
Adductors
Low Back
Glutes
Pecs
Lats

The morning after: very tired, upper back has some good doms

[Robert]

120x5!

Very nice. How did your shoulder feel after that?

[PikeKing]

120x5!

Very nice. How did your shoulder feel after that?

at the moment feels fine, fingers crossed, it took a lot of self discipline to not go heavier.

[PikeKing]

Sunday 9/1/05

DB Step ups with Knee Thrust

12kg x 10
14kg x 10
16kg x 10

These made my back hurt a bit actually, I think I'll try them without the knee thrust next time and then decide whether to keep them or not.

Incline DB Rows - 3 sec iso

4kg 2 x 15
6kg x 15

Supersetted with Pec Stretches

Cable External Rotations

1.25kg 2 x 15

Supersetted with Lat Stretches

Levering

Empty Oly DB x 10
Oly DB + 1 screw collar x 10
Oly DB + 2 screw collars 2 x 10

2" DB Farmers Walks

Handles + 40kg x 2 Lengths of gym
Handles + 50kg x 1 Length of gym
Pick up DBs and 1 collar falls off followed by all the plates x 1
Shit myself x 1
Handles + 50kg x 0.75 Length of gym

This was hard on the grip but also hard on my total strength. I might try some farmers with regular DBs and this weight to work my legs and core.

In between this i did some band triceps pushdowns for a few sets of 15 reps.

SuperHardcoreQuasiHyperCorePumpCircuit!

Back Extension x 20
Swiss Ball Crunch 12kg x 20
SuperMiniband round the neck pullthrough x 20
Lay on floor x 1
Back Extension x 20
Swiss Ball Crunch 12kg x 20
SuperMiniband round the neck pullthrough x 20
Lay on floor x 1

Static Stretched

Hip Flexors, Glutes, ITB, Quads, Hams, Adductors, Low Back, Obliques

[Angel Delight]

The rear view of the Farmers Walks was entertaining! :041: it looked HEAVY!!!!!!!!!!

Well done Pikemiester!

[Robert]

1. I thought you aren't supposed to stretch cold muscle?
2. Do FW first (regards lever work) IMO mate, its more productive.

[PikeKing]

1. I thought you aren't supposed to stretch cold muscle?
2. Do FW first (regards lever work) IMO mate, its more productive.

1. Muscles were far from cold.

2. ok lol obvious really, levering hurts me and I just like getting it over with

[Robert]

KK. Cool. (Just looked like your stretching cold pecs, never mind. )

[PikeKing]

hmmm chest is hurting quite a bit today

forearms are sore from the farmers

[PikeKing]

left forearm is still sore, getting shooting pains actually, hope this is not another for the injury list!

[Angel Delight]

If it is, I'm going to tie you up and not allow you togo outside, as the world isn't a safe place for you! :confused:

[Crystal Method]

Sunday 9/1/05
These made my back hurt a bit actually, I think I'll try them without the knee thrust next time and then decide whether to keep them or not.


I remember them hurting my back a little when I did them :013:

[PikeKing]

I remember them hurting my back a little when I did them :013:

did you lift the knee of the non working leg at the top of the rep?

[Crystal Method]

did you lift the knee of the non working leg at the top of the rep?

No

[PikeKing]

Wednesday 12/1/05

2 Bar Deadlifts - AKA Grappler Deadlifts

Bare Bars x 10
10kg per bar x 10, 8
20kg x 8
30kg x 8, 8

I think thats what I did sets and reps wise I cant remember :017:

At this point I was feeling absolutely knackered

Bulgarian Squats

BW x 10
10kg DBs x 10
14kg x 7 - went down and didnt come back up lol

Face Pulls

15kg 3 x 15

supsetted with Pec Stretches

Cable Ext Rotations

1.25kg 2 x 15

supersetted with Lat Stretches

Will increase the weight next week

Band GMs

Light Band 2 x 20

Supersetted with

Pulldown abs

20kg 2 x 20

Static Stretched everything

[Robert]

Fuky as ****. How long do your workouts take? And who suggested the idea of grappler deadlifts (they are like trap bar DL's but using 2 oly bars, right?) as I have never even heard you mention them before?

[PikeKing]

Fuky as ****. How long do your workouts take? And who suggested the idea of grappler deadlifts (they are like trap bar DL's but using 2 oly bars, right?) as I have never even heard you mention them before?

That workout took maybe 75 mins, not sure.

Yeah they are like trap bar deads, I think, never done trap bar dls.

I've not done them that way before. Done them facing into the bars before, called it a wheel barrow DL, thats a bugger coz you're holding the sleeve.

Some of the westside boys have been using them recently so I thought I'd try them, they are pretty cool.

[PikeKing]

guess what boys..........







































I've now knackered my hip!!

All training will cease immediately :089:

[Tricky]

bad news mate, get well soon. :045:

[King Fu]

shit man :(

How the hell do you always end up damaging something?

[Crystal Method]

What have you done to it, and how did you do it mate? :009:

[PikeKing]

buggered if i know :022:

i'm gonna atake up alcoholism :030:

[Robert]

Dude, WTF????

How has this ****ing happened, you were only weeks away from proper trainng by the looks of things?

One thing is clear: There is no God.

[Fred]

Don't give up pikey!!

One day you will be back and break that 8stone bodyweight barrier :041:

[PikeKing]

Don't give up pikey!!

One day you will be back and break that 8stone bodyweight barrier :041:


i crap bigger than you

[Robert]

Fred, thats bang out man. Not in good taste. And when that comes from my filthy mouth, it means something.

[Fred]

Lol rob, he knows im playin

[Mike]

Damn.

[PikeKing]

right heres the latest on my situation......

been assessed by a couple of people and have been told the following.

Tight: Psoas, Rec Fem, Hams, Adductors borderline, soleus, right quadratus lumborum big time.

Weak: Tibialis Anterior, Glute medius, lower abs.

Postural: Post pelvic tilt on right, ant pelvic tilt on left, right shoulder dropped. Hyper active right rec femoris, carry more weight on right leg.

So whats that mean?

Carry on lower body stretching as before.

Use unilateral exercises ONLY, use exercises I dont normally use personally, include work in frontal plane, stretch right QL lots.

Yesterdays workout

A: Single Leg Squat Touchdowns x 15
B: Single Leg, Single Arm Contralateral High Pulls with Gait x 15
C: Single Leg RDL x 10
D: Ball Single Arm DB Press x 15

Repeat twice more.

Also did some lateral lunges with band around ankles. Reverse Lunges and walking lunges with DB shoulder carry.

[Robert]

how the **** are oyu [a] inflexibnle and [b] weak lower ra when you do all tnat stretchiand cor eshit?

[Fred]

your determination is enviable PK :038:

i would have given up by now, you'll be back and harder than ever :033:

and thats the only time you will ever hear me be nice :)


yes ive been smoking crack

[bunnyluva]

I've just read (skipped some) of your journal.

I'd be tempted to take some time off from the weights side and do plenty of stretching and cardio.

Are you under professional guidance for these problems and are they advising these routines?

Phil

[PikeKing]

I have taken lots of time off, I am under profressional guidance from 2 different people, the program design is from me as that what I do, I am actually a lot better than I've been for ages but I'm going to make a point of not doing the exercises I want to do.

[PikeKing]

More Hardcore Training!

7 exercise circuit, performed 3 times, minimal rest

1. Single Leg Touchdown Squats x 15
2. Alt Curl to Press kneeling on ball YEEHA! x 15
3. Single Leg RDL x 12
4. Prone Ys, Ts, Us x 10 each
5. Cable Woodchop x 15
6. Lower Ab Coordiantion x 10
7. Horse Stance Vacuum x 10

Did some band pull aparts also

[Tricky]

More Hardcore Training!
2. Alt Curl to Press kneeling on ball YEEHA! x 15

wo.

Good though, i bet.

[Narc]

I'd like to watch one of your workouts one day pikeking, it's a whole other world.

[PikeKing]

lol

narc this is not how i would normally train, at the moment i'm doing a lot of things I wouldnt normally do, doing high reps and doing it circuit style to stop be getting to excited with the good old exercises and piling the weight on.

I was going to do a photo of each exercise today but i forgot my camera

[Tricky]

I'd like to watch one of your workouts one day pikeking, it's a whole other world.
a world inhabited by horses being vacumed and peoples faces being pulled whilst Pikey does 1 foot bulgarian inside-out grappler squats on a fitball. Whilst balancing the "Guiness book of obscure weightraining excersises" on his head. With bands. :040:

Keep at it mate and get better soon :048:

[PikeKing]

Bodies feeling quite good at the moment, shoulder pain is minimal, low back pain is almost non existant, hips best its been for 2 weeks.

[Robert]

your ace

[PikeKing]

BLAST FROM THE PAST, I SHALL RETURN!!!

7:15pm Thursday 22nd Feb 2004 - Chest

ME Exercise - Dips 5RM

BW x 10, 10
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x 2.5

Quite pleased with this, last time I dipped I went straight from 50 to 60 and failed on the first rep. So I have nothing to compare to but I think its pretty good! Thats a lot of weight to have swinging between your legs! I reckon I could of got 3 but I didnt rest long enough, will get it at next attempt easy I reckon.

DB Push Press

20kg x 6
22kg x 6
24kg x 6
26kg x 6

This was interesting, I dont think I've ever done push presses with DBs before. I liked it a lot. First rep I nearly fell over backwards Think I'll try for 3 sets of 6 with 26kg next week. Did four sets today to try and workout the weights.

Swiss Ball DB Press

32kg 2x10

This was good, I'll probably get some interesting comments for this exercise.

Tate Press

16kg x 8
18kg x 8
20kg x 5

This was ok, in the past when I've done this at the end of a workout my shoulders dont like it at all. They were pretty much ok this time, all I felt was fatigue. They ripped up my triceps pretty good.

[Fred]

woohooo!!

nice training you SEXY MAN

[PikeKing]

woohooo!!

nice training you SEXY MAN

seems like a long way away at the moment, but i will be back

[Robert]

a2a You better ****ing had be.

[Fred]

oops, i thought u had done that today lol!

[BengDogg]

Dude! Your back in the saddle!

[BengDogg]

Doh me too! lol

[PikeKing]

Owned my Quads and TFL on the foam roller tonight, my god that hurt lots!

Also did some DB front squats

[Robert]

LOL. I got to get me one of those mofo's.

[PikeKing]

doing a workout tomorrow, will go something like this:

Single Leg TD Squats x10
One Arm DB Press on Ball x10
Single Leg RDL x10
One Arm Row x10
DB Front Squat x10


Repeat 3 times..........

[GoldenArrow]

A PT routine! ;)

[Robert]

Rockin'.

[PikeKing]

Todays workout, didnt go quite to plan, but went good.

Single Leg Touchdown Squat x 15
Single Leg RDL 10kg x 12
1 Arm DB OHP 10kg x 10
Lunge Stance One Arm Row 10kg x 10
DB Front Squat 16kgs x 10

3 mins rest

Single Leg Touchdown Squat x 15
Single Leg RDL 10kg x 10
1 Arm DB OHP 10kg x 10
Lunge Stance One Arm Row 10kg x 10
DB Front Squat 18kgs x 10

3 mins rest

Single Leg Touchdown Squat x 15
Single Leg RDL 10kg x 10
1 Arm DB OHP 10kg x 10
Lunge Stance One Arm Row 10kg x 10
Bar Front Squat, arms held out in front 35kg x 10

Lay on floor for 5 mins

Static stretched pretty everything. Adductors very tight today.

I'm quite enjoying these circuit style workouts. Weights are low, shockingly so to be honest but thats cool. Nothing is hard. Its just the fact that I am doing 5 exercises with no rest. Its pretty much cardio and I'm working on imbalances etc as I do it.

Shoulder feels pretty good, even though it would click about every 2-3 reps on the OHP. Back feels good and frontal plane stability is getting better too with all this unilateral stuff.

[Robert]

Wicked. Things are definitely better.

[PikeKing]

Wednesday night, core bits and bobs


Prone Jacknife 3 x 10

Dead Bug Twist 2 x 10

Back Extensions 2 x 15

Low To High Woodchops with Leg Intergration 3 x 10 progressively heavy weight

Rope Triceps Pushdowns x 10, 10, 6 HARDCORE!!

Static stretched everything.

Was a fun session, gym was busy tonight. I wanted to do some core with barbells but couldnt get the space.

[the block]

dont overdo it with the hardcore bit right!

not too sure whats your situation at the moment (its late & i know the answers in your journal somwhere but 17 pages is 17 pages) but i get the jist of it. nice to see you're still going the right way - forwards. :045:

i've also started doing more stretching but nowhere near as much as i should be :022:

[PikeKing]

Workout for Friday.

More buggery circuit style....

1. Lateral Step Up
2. One Arm DB Chest Press
3. PC Lunge
4. Incline DB Row
5. Thick Bar DL

repeat 3 times, vomit...

will update this when workout is done.

[Angel Delight]

:021:

[Robert]

I miss something?

[PikeKing]

thinks I shouldnt be doing deadlifts, shes probably right. I need another bilateral leg exercise to do in its place, other than front squats. Answers on postcard....

[Robert]

Goddamn Zercher lunges. You know it makes sense. Also, women are never right. Thats why we go on top: :miss:

[PikeKing]

Goddamn Zercher lunges.

you are sick!

might see if i can rig up some kind of belt squat with a loading pin and/or bands

or i might just do some longer/lighter farmers walks

[PikeKing]

Sunday 20/2/05 Lunchtime


Lateral Step up: BW x 10
Incline 2" DB Rows: 10kg x 10
PC Lunge: miniband x 10
Ball Single Arm 2" DB Chest Press: 10kg x 10
2" DB Farmers Walk: 30kg 1 length of gym

Rest 3 mins

Lateral Step up: 12kg x 10
Incline 2" DB Rows: 10kg x 10
PC Lunge: super miniband x 10
Ball Single Arm 2" DB Chest Press: 10kg x 10
2" DB Farmers Walk: 30kg 1 length of gym

Rest 3 mins

Lateral Step up: 20kg x 10
Incline 2" DB Rows: 10kg x 10
PC Lunge: super miniband & miniband x 10
Ball Single Arm 2" DB Chest Press: 10kg x 10
2" DB Farmers Walk: 30kg 1 length of gym

Sweat everywhere 3 x 10

Nice session, DBs felt heavier due to their phatness which is good, even though they still felt light. That PC Lunge is a bitch, lateral step ups were good next time round i'm gonna load up heavier on that.

5 hours later, 60 mins of yoga type stuff, this was harder than the workout but really good!

Taught 1 on 1 by the lovely Angel Delight

[PikeKing]

.......and today i feel absoultely knackered, every muscle in my body is wasted

[Robert]

Great session my precious.

[PikeKing]

Thank you Robert, I hope I am filling my quota of obscure exercises at the moment

[PikeKing]

I have now fallen into sort of a routine that seems to be helping my problems, and more importantly not causing any more. Workouts will done every other day, give or take. I'm going to stick with the circuit system for the time being as I'm enjoying it. Also I'm going to try and do some yoga type stuff 1-2 times per week along with regular flexibility and myofascial release.

All DB work is done with 2" handles

Total Body Circuit 1

Single Leg Touchdown Squat 3 x 10-15.
One Arm DB OHP 3 x 10-12
Single Leg RDL 3 x 10-15
High Pulley Row + Rotation 3 x 10-12
Front Squat 3 x 10-12

Core Workout

Prone Jacknife 3 x 10
Reverse Woodchop with Leg Intergration 3 x 10
A. Deadbug Twist 2 x 10
B. Back Extension 2 x 15
C. Letter Drill 2 x 10 each letter

Total Body Circuit 2

Lateral Step up 3 x 10-12
Incline DB Row 3 x 10-12
PC Lunge 3 x 10-12
Ball One Arm DB Chest Press 3 x 10-12
Farmers Walks 3 walks

Over the next couple of weeks I'm going to try and get pictures of these exercises so you guys have an idea of what I'm doing. Plus I like posing for the camera coz i'm so sexy!

[PikeKing]

hmmm two days after my last workout i'm getting quite a bit of pec pain like i was before, bit worrying. I'm just hoping its because I did more than I probably should of done ont he sunday.

[Robert]

Good session. Rest now.

[PikeKing]

Wednesday 23/2/05 Core Workout


Prone Jacknife

10, 15, 15

This was a lot better, good bye hip and back association!

Reverse Woodchop + Legs

3 x 10, progressive weight

Landmines

Bar + 5kg x 10
Bar + 10kg 2 x 10

Bloody hard, lost technique at one point, back didnt like it afterwards but all seems good now.

Core Tri-set

Dead Bug Twist x 10, 10
Back Extensions x 15, 15
Prone Letter Drill x 10 each, +1kg DBs! x 10 each

Hardcore Toning Tri-set

Rope Pressdown 15kg x 12, 17.5kg x 12
Rope Curl 15kg x 12, 17.5kg x 10
Alternate DB Shrug 16kg x 10, 10

Good session, next one Saturday. Even though I'm hardly moving any weight I'm sure my upperbody is regaining some of the size I previously had.

[Narc]

Looking forward to seeing these pics PK, dead bug twists :017: love it

[Robert]

I hope your eating lie a horse now, pikey.

[PikeKing]

Thursday 11am

Getting over a cold, have energy to train but cant breathe and am coughing too much for circuit style training so I strayed a bit today.


1A. Single Leg RDLs

2" DB & Collars +10kg x 10, 10, 10

1B. Single Arm OHP

2" DB & Collars +10kg x 10, 10, 10


2A. Static Lunge, Front Foot Elevated

Cossack Grip 20kg x 10
Bar on shoulders 25kg x 10, 30kg x 10

2B. Horizontal Pull Up, 3-5 sec pause at top

3 x 6


3A. Incline DB Curls

8kg x 10, 10

3B. Shoulders on Ball Russian Twist

5kg x 10, 10


4A. Rope Pressdowns

15kg x 10
17.5kg x 10

4B. Low Pulley Bench Crunches
7.5kg x 10
10kg x 10


Lots of stretching and stuff to finish.

[Robert]

Some good shit going on there pal.

[PikeKing]

was quite a good session, left me wanting more though, those horizontal pullups were buggers

[PikeKing]

the morning after, feel no more tired that normal. Very limited doms, tiny bit in shoulders and glutes, quad feel like they have been worked also but not sore.

Last time i did lunge with my foot up I had the worst doms known to man in the quads.

[Robert]

I took your advice on the vit C. (2x) 2700% RDA yesterday. Massive difference in the DOMS.

[Rayza]

I took your advice on the vit C. (2x) 2700% RDA yesterday. Massive difference in the DOMS. I always take antioxidants and broccoli pre workout (the broccoli works synergistically with the vitamin C to boost its absorption) and I get very little DOMS.

[Robert]

Thanks, Rayza. I will try that.

[PikeKing]

Monday 11am


Hip & Glute stuff

1A. Touchdown Squats

5kg x 10, 10, 10

1B. Press ups, hands on 55cm ball

3 x 10

Touchdown squats with added weight were bloody hard, cool! The pressups were pretty good, abs and triceps mainly, got the hang of stabilising my shoulders by the 3rd set .

2A. PC Lunge

Supermini x 10
Supermini + mini x 10, 10

2B. One Arm Kneeling Pulldown + rotation

12.5kg x 10
15kg x 10
17.5kg x 10

PC Lunge owned my hamstrings, they feel sore already. Pulldowns were good, last time I tried a vertical pull my shoulder didnt like it. So thats a step in the right direction.

3A. Barbell Curls (for the ladies)

20kg x 10
25kg x 10

Lucky theres a mirror.

3B. Band Pull Aparts

mini x 10, 10

Owned.

4. Horse Stance

Vaccum x 10
Alternate Leg & Arm Raises x 12, 12

Lower Abs murdered

5. Prone Cobra On Ball

2 x 10

Lower Back fried.

Lots of stretching

[PikeKing]

Thursday 3:30pm


Glute & Hip Mobility stuff
Light front, lateral & read delt raises

1A. 2" DB Single Leg RDL
12.5kg x 10, 10, 10


1B. 2" DB One Arm OHP
12.5kg x 10, 10, 10

RDLs were good, I tihnk it actually gets easier as the weight goes up. OHP is also good, as the weight goes up it gets the core going to, strangely enough its my good shoulder thats finding it harder.

2A. Barbell Lateral Step up
20kg x 10
25kg x 10
30kg x 10

2B. Horizontal Pullup, 5 sec iso at top
8, 7, 7

Step ups were hard work, almost completely fell off the bench a few times.
Horizontal pullup is murder on my forearms, this felt remarkebly easier than last time.

3. Landmines
Bar x 10
5kg x 10
10kg x 10

Nailed my form on these today, abs were screaming. So much so that when I demoed it to a client later I had to stop after 2 reps!

4A. Rope Pressdowns
20kg x 8, drop:17.5kg x 8. drop:12.5kg x 7
20kg x 5, drop:17.5kg x 4, drop:12.5kg x 3 OWNED

4B. Band Pullaparts
Miniband x 10, 10

God knows whats going on here. Not sure why i did dropsets, or even did the pressdowns int he first place! Pullaparts on the other hand are always worth doing.

[Robert]

Nice session. Weights going up next week?

[Robert]

Where are those zercher lunges?

[PikeKing]

Nice session. Weights going up next week?

Plan for next week is to increase the weight for all sets on the RDL. Increase the reps to 12 on the OHP, not happy increasing the weight just yet.

Step up i'm going to get 2 sets in with 25kg and lose the 20kg. Pull I guess go for 8 reps.

Landmines...wait and see.

The other shit who knows, I'm probably just going to forget the arm isolations, I hate em. When I do them I dont feel like I've accomplised anything. I'll probably keep some other form of upper back exercise, whatever I feel like on the day.

Where are those zercher lunges?

in the box under my bed with the midget porn and besides I'm a bit worried about zercher anythings at the moment.

[Robert]

LOL. Kewl.

[PikeKing]

my legs are almost numb this morning

[Robert]

Hahahahaha

[PikeKing]

Monday Night

Hip and Glute stuff

Reverse Lunge and twists
Band side steps

Looking around at how busy the gym is and wishing I'd trained at 3pm

1 x lots :mad:

Pissed off too busy to superset

2 x a million

1. Single Leg Touchdown Squat

7kg x 10, 10, 10

This was hardwork, up the weight, glutes and lower leg on fire.

2.Stiff Arm Pulldown

12.5kg x 10
17.5kg x 10
20kg x 10

couldnt get on a lat pulldown machine so did these in the cable crossover, never thought that word would appear in my journal! 3rd set was practically to failure actually.

3. PC Lunge

Supermini x 12
Supermini + Mini x 12
Supermini + 2 Minis x 10

I need a new exercise here. Even with the extra band this is not hard enough on my legs but if I add anything else it would be impossible to do. Will probably add some kind of knee flexion.

4. Front Raise, Lateral Raise, Bentover Laterals Tri-set.

4kg x 10, 10, 10.... final set on Bentover Lateral was a 10 second Iso

I dont remember the last time I did front or lateral raises, they are hard work when done with impecable form. Unlike the skinny twat next to me doing power laterals with 18s.

5. Snatch Pull From Hang

40kg x 8
50kg x 6

Definately shouldnt of done this exercise. Stupid.

6A. Preacher Curl 3 position Iso

EZ Bar + 15kg
Forearms just off vertical x 30s, 30s
Elbow at right angle x 30s, 20s
Almost full extension x 30s, 20s

6B. EZ Bar Curl

EZ Bar + 15kg x 6, 6

This superset was a bitch. Basically hold the bar at the 1st postion for desired time, then lower it to the next and then they next, then rack the bar. Jump up and do standing curls to almost failure. Cry x 10

7. DB Lockout Crunches

10kg x 15
18kg x 10

8. Plank

1 x 60s

Stretched and stuff

This was a shitty workout. I hate when I cant stick to what I have planned as I have no target and feel I have achieved nothing. I end up doing lots of extra crap to try and make it worthwhile which doesnt work anyway. Thats the last tiem I train in the evening. If I cant train in the day I want to train then I'll skip it and do it the day after.

[666]

EZ Bar Curl



I know this one! :038:

[PikeKing]

I know this one! :038:

HOORAY!

I'm still planning on doing a photo of log of each of my planned workouts so everyone can see some of my interesting exercises, may even convert some of you!

[666]

Cool - looking forward to it!

[Tricky]

squashed bug sittup twist one would be good :040:

[PikeKing]

Thursday afternoon


Hips

Reverse Lunge & Twist
Band Side steps

Actually weighed the thick DB and bolt on collars, came to 3.5kg, more than I thought.

1A. 2" DB Single Leg RDLs

18.5kg x 10, 10, 10

1B. 2" One Arm OHP

18.5kg x 10, 10, 10

Both of these went well. I'm suprised by the weight of the DB handle and collars. Quite Chuffed I'm pressing 18.5kg above my head with one arm. Good core exercise too. RDLs went well. I'll increase the RDL weight next time, not sure about the press though, may do more reps.

2A. Front, High Step Up

25kg x 10, 10
30kg x 10

2B. Horizontal Pullup, 5 sec iso at top

3 x 8

Tried a different step up, step was set higher too. It actually felt easier than last weeks lateral step up. I'm gonna go back to that next week I think. Find it easier to maintain form. Pullups were good, once I hit 10s I'm gonna do contrast tempos.

3A. Leg Press Calf Raise, 5 sec pause at bottom

70kg x 10
100kg x 10
130kg x 10

3B. Standing Bodyweight Calf Raise, 3 up, 3 down, hold for 3 Tempo

3 x 10

Did this stuff while I was waiting for an oly bar for the landmines. I havent trained my calfs since my Mrs owned me in a calf training session a couple of years ago. Gonna have trouble walking tomorrow.

4. Landmines

Bar + 2.5kg x 10
+ 7.5kg x 10
+ 12.5kg x 10

Hard but good.

5. Prone Letters Ys, Ts, Us

3 x 10 each

Hard....should never of stopped doing these.

Stretched everything.

Good session. I just need to start eating like I used to then hopefully the mass will start coming back. Legs look small :mad:

[Angel Delight]

:023: well, not small. but small compared to my defined muscular yet slim pins, when we compared them in the mirror in the Spin Bike Area!!!!! Muhahaha!!!!!

[PikeKing]

:023: well, not small. but small compared to my defined muscular yet slim pins, when we compared them in the mirror in the Spin Bike Area!!!!! Muhahaha!!!!!

well mine are more hairy! you smooth defined tanned leg biatch!

[PikeKing]

Monday Morning

1A. Single Leg Contrlateral Deadlifts (Formerly Touchdown Squats)

8kg x 10, 10, 10

1B. Press Ups with hand on ball

3 x 10

Changed the name of exercise 1A. Still the same thing but as there now involves no touching down I thought the new name would make more sense to most of you. Oh yeah they were hard. Press ups on the ball are to easy now.

2A. Ball Hamstring Curls

Single Leg Curl With Hip Extension x 8
Single Leg Curl Without Hip Extenstion x 10
Both Legs With Hip Extension x15

Knee Flexor Strength x 0

2B. Kneeling Lat Pulldown

25kg x 12
30kg x 12
35kg x 12

The curls with the ball were absolute bastards. I've not done them for ages. I had to drop back to an easier variation each set as it was too hard! Pulldowns were good, 35kg was starting to get a bit heavier on the final set. Still need more weight but I'm not going to rush things.

3A. Band Pullaparts

3 x 12

3B. Wrist Roller

5kg x up, down, up down
7.5kg x up, down
10kg x up, down - had to pause on the way up twice.

These two were done with literally no rest. Pull aparts were fine, will probably double the band next time. Wrist rollers was hard, purely because of the very little rest between sets.

Didnt have time for core work or stretching, will do that later today.

[PikeKing]

the above workout went pretty well, but I'm having a spot of trouble with one of my knees. I may noticed before but I was unsure, not anymore. Think its due exercise 1A, I'm going to change it slightly by putting weight in each and try it, other wise I'll bin it altogether.

Reference my Calve thread in the BB forum; I am creating a third training day, wear I will target my forearms and calves only. Something simple, 3 exercises for each. Supersetted in a similar way to my current workouts.

I'm going to have to do something to change the press ups also as they are too easy. Next time i do session I will try a few different options, involving raising my feet, bands, balls, etc..

[Robert]

Bands behind the neck on pressups are good.

[PikeKing]

Bands behind the neck on pressups are good.

yeah buddy, yup yup

thats an option, as are chain supsended, feet up on various things, hands on various balls, boards etc.. I'm after an exercise thats going to challenge me to keep my shoulder blades set.

[PikeKing]

My regime is now going to look like this, I will train one day on, two off.

Workout 1.
1A. Single Leg DL (possibly something else)
1B. Press up variation
2A. Ball Hamstring Curl
2B. Kneeling Pulldown
3. Core Work

Workout 2.
1A. Single Leg RDL
1B. Single Arm OHP
2A. Step Up
2B. Horizontal Pullup
3. Landmine

Workout 3.
1. Thin Handle Famers Walk, heel toe emphasis
2A. Seated Calf Raise
2B. Levering
3A. Standing Calf Raise
3B. Wrist Roller
4. Farmers Handles, farmers walk, motoring down the gym

[PikeKing]

Thursday Evening

Warm up

Reverse Lunge + Twist
Prone Scorpion
Miniband Side Steps
Lateral Squat

1A. 2" DB Single Leg RDL

18.5kg x 10
21kg x 10
23.5kg x 10

1B. 2" DB Single Arm OHP

18.5kg x 10
21kg x 10
23.5kg x 10

Couldnt Superset next 2 exercises as gym was busy.

2. BB, High Step up

25kg x 10
30kg x 10, 10

3. Horizontal Pullup, 5 sec iso at top

9, 8, 3 - shit, didnt rest long enough between sets, as normally this is supersetted with the above. Had a killer forearm pump, I couldnt hold the bar.

4. Landmine

Oly Bar + 5kg x 10
+ 10kg x 10
+15kg x 10

5. Extra back work to make up crappy pull up...

Bentover laterals 4kg x 12
Chest Supported Row Machine 40kg x 15, 50kg x 10
Lever Pulldown Machine 60kg x 10, 70kg x 8

Stretched everything...

Music provided by Marilyn Manson & System Of A Down

Good session, V pleased with OHP, getting respectable.

[BengDogg]

Bizare training as usualy Pikey hows the injurys, you feeling good?

[Narc]

Excellent choices in music

[PikeKing]

Bizare training as usualy Pikey hows the injurys, you feeling good?

lol cheers mate, everythings feeling pretty good

[PikeKing]

Excellent choices in music

training with ear phones in is great, much better than listening to the crap thats played over and over again at my gym

[Robert]

Sweet OHP. Shoulder must be getting better.

[maler]

training with ear phones in is great, much better than listening to the crap thats played over and over again at my gym


I find it stop me from kick the s**t out of the chaves which have have no idear what you doing.

" how long have they let fat ballet dance in" just one of the great comments made wellst warming up think back should have used I guy for push-press.