View Full Version : Lifting weights is gay, being skinny fat is where its at
BengDogg
19-06-2005, 21:58
Cool! dmpm sat in weatherspoon in birmingham in a chalk covered shut up and squat shirt today which is in a similar vein, we are so damn hardcore :D
Angel Delight
19-06-2005, 22:12
Thanks Bengdogg, it is the third time I have done it.
It is ussually not too arduous for me as I have done loads of Marathons, but on Saturday I had a Sickness bug, so I was at the start line wondering whether it was safe for me to do the event alone. I did not want to pull out as it is for a good cause, Cancer Care and Breast Cancer Charities, but I was worried I may faint from lack of fuel or vomit en route.
PikeKing came to the rescue by suggesting he participated with me, to keep an eye on me and to be there if I did get into difficulty. I was amazed that he offered to walk 26.2 miles with me as he hates walking and CV. The fact we had to do it at Midnight, through the night with no sleep makes it even harder.
I was a bit anxious that he may not compete the course and I would be taking care of him instead of vice versa, but he did a fantastic job and never faultered once. In fact he kept a sense of humour and we had some fun on the journey.
Actually, he was amazing, walking 26.2 miles unprepared and with no training!!!! I have so much admiration and respect for his achievement. I honestly did not think he had it in him.
Well Done PK and thank you for everything. I could not of completed it without you.
Angel Delight
19-06-2005, 22:16
:confused: :026: :026: :026: :026: Or may be he enjoyed walking the streets of London with 15000 woman, all wearing decorated bras!!!!!!!!!!
Respect mate - that's a hell of a distance to walk, and considering the circumstances thats a bloody awesome acheivement
Well done
well done sexy, thats some good going.. although if u wanted to be proper hardcore u shud have dressed up too :045: :038:
i know nearly everyone who visits this board would have read this so why have so few people commented and said well done? i too am guilty of this, i just skim read it quickly not giving it much thought, but thats bloody good of him what he did :mad:
PikeKing
20-06-2005, 17:34
thank you fred, i appreciate this comment
i'm pretty pissed off that nobody else (besides beng & knighty) can post anything after i've actually done something worthwhile but will happily post pointless crap calling people gay.
seems i control a forum full of ignorant tossers
GoldenArrow
20-06-2005, 17:38
Walking 26 miles, you don't like your legs do you? :D with that and your satanic leg circuit...
Well done hairy man! ~~
BengDogg
20-06-2005, 17:40
Mate 26 miles i mental i couldnt of done it, walking absolutly kills my feet
...I dont think so mate...I can only speak for myself but when im busy i can only have time to post once a day and never post at the weekend. Say if the post was early in the day (i usually post at night) or on a Sat then it might seem like i didnt want to/couldnt be arsed to respond whereas in reality I just wouldnt have got round to reading.
Anyway, big up yourself rudeboy. :039:
EDIT - 2 posts in the time it took me to do that!!!! Its in response to PK
I'll say it again mate...that was a bloody awesome act of kindness and I feel envious that I can't list any 'mates' that would do such a kind thing for me
Top bloke
Walking around London around at time of day skaire the Sh*t out of me. The though of 26 miles at midnight forget it. Well done to both of you.
P.S
I'll pay up on Wednesday.
BengDogg
20-06-2005, 18:54
P.S
I'll pay up on Wednesday.
youd better or he will send Da boyz round!!! :040:
the block
20-06-2005, 21:39
did you fuel up before/during? do your feet hurt today?
PikeKing
20-06-2005, 21:45
did you fuel up before/during? do your feet hurt today?
not before as i didnt know i was doing it until 10 mins before the start! had a few cereal bar type things on the way round. Lots of water from the stops on the way round.
feet hurt, ankles hurt, knees hurt, quads hurt, oblique are sore, traps have mega doms as i was walking with caveman posture....
GoldenArrow
20-06-2005, 21:47
Rob is the king of the caveman posture!
PikeKing
22-06-2005, 21:34
Thursday 22/6/05, 8pm
Total Body Functional Training - Prepare To Have No Idea What I Did!
Warm up
None was already sweating like fred in a cake shop
1A. Single Arm Compound Low Row
W/u 10kg x 10
15kg x 15
17.5kg x 15
20kg x 15
Easy peasy, built up a good sweat due to the dynamic nature of this exercise.
1B. Staggered Stance, Single Arm Cable Push + Rotation
W/u 7.5kg x 10
10kg x 15
12.5kg x 12
15kg x 8
I hate this, always was crap at it, 15kg x 8! that was a max effort, my stability in this pattern sucks.
Saggittal Reaching Lunge
6kg DBs x 10
8kg x 10
10kg x 10
These are so much harder than regular forward lunges.
Single Leg Good Morning
15kg x 10
20kg x 10
25kg x 10
Awesome, hams are now ****ed, really felt the abs working hard too.
Underhand, Cable Oblique Throws
10kg x 10
12.5kg x 10
15kg x 10
Knackered
Stretched.........
bunnyluva
25-06-2005, 17:35
No training today?
PikeKing
25-06-2005, 17:39
No training today?
nope, am training tomorrow though
PikeKing
26-06-2005, 23:34
Sunday 27/6/05
Random Total Body Workout
High Pulley Row With Alternate Back Step
20kg x 10
30kg x 10
40kg x 12, 12, 8
Elevated Dynamic DB Lunge
12kg x 12
14kg x 12
16kg x 12
workout went to shit here, as gym was busy, couldnt continue as planned....
ABC Band Crunch
mini x 10
supermini x 10
mini + supermini x 10
Single Leg Contralateral DL
14kg x 10, 10
2" Standing One Arm Row (Plate weight)
20kg x 12, 12
poop.........
PikeKing
27-06-2005, 21:43
got some mega upperback & triceps doms
i tried to demo a stiff arm pulldown today and nearly cried
PikeKing
27-06-2005, 21:51
gonna start this routine now, http://www.iron-city.net/showthread.php?t=994
but doing higher reps than those stated, will go for it on the grip stuff though
nice one on the routine geezah
PikeKing
28-06-2005, 11:50
Tuesday 28/6
Grip, abs, prehab stuff
Cable Ext Rotations
1.25kg (this is the lightest on the machine) 2 x 12
Lat Stretches
Scap Depressions
some weight but i've forgotten, 2 x 12
More Lat Stretches
DB Sidebends
16kg x 15
20kg x 15
Hanging Leg Raises
2 x 15
Plate Curls
5kg x 10
2 5kgs x 6
5kg + 2.5kg x 6
Wrist Roller
10kg, 15kg, 20kg
Waiters Bow
20kg x 12
40kg x 12
felt very weak today....
still have uber upper back doms
PikeKing
30-06-2005, 21:43
Thursday 30/6/05 - 5:30pm
Bad time, gym full of toners
Warm up
Reverse Lunge & Twist
Single Leg GM
Lateral Lunge
Band Sidesteps
DB Walking Lunge
w/u 10kg x 10
20kg x 10
22kg x 10
24kg x 10
28kg x 4 + 4
Wanted 26kg but they were being used, had to drop the DBs on the 28s as grip was going and the heat and humidity got to me. These do feel quiet easy though, those high step ups and elevated lunges I've been doing are paying off. Biggest DBs at my gym are 32s, new goal is to use them for a good 8-10 reps.
Single Leg Good Morning
25kg x 10, 10
30kg x 10
Cool, good core work, hamstrings are toast.
Zercher Squat
60kg x 10
80kg x 10
90kg x 8
Legs were a bit shakey. Pleased with the 90 for 8 at the end of the session.
Legs ****ed x 10000
Stretched lots
was good tonight, lots of strange looks, the guys at my gym arent used to seeing people train their legs on anything but machines.
the block
30-06-2005, 23:34
scap depressions, waiters bow, gaymans gait....
i have no idea about half the exercises you do. you sure you're not doing squat/dead/bench but got bored so gave them funny names and stuff?
you sure you're not imagining things like in fight club?
Man of Steel
30-06-2005, 23:44
Is the DB Lunge weight the weight of each DB or the total weight of both DB's?
PikeKing
01-07-2005, 08:39
Is the DB Lunge weight the weight of each DB or the total weight of both DB's?
thats weight per hand
PikeKing
01-07-2005, 08:40
scap depressions, waiters bow, gaymans gait....
i have no idea about half the exercises you do. you sure you're not doing squat/dead/bench but got bored so gave them funny names and stuff?
you sure you're not imagining things like in fight club?
LOL possibly
i've just opened my eyes to the other options available, I'm not a powerlifter so why should I train like one? I'm not a bodybuilder so why should I train like one?
scap depressions, waiters bow, gaymans gait....
I think I know what Scap Depressions and Waiter's Bow are, but wtf is 'Gayman's Gait'?
PikeKing
01-07-2005, 09:06
ask block, hes the 1st person to write it in this thread
ice_mach
01-07-2005, 11:54
trust PK to know about exercises which no ones heard of lol
Thursday 30/6/05 - 5:30pm
was good tonight, lots of strange looks, the guys at my gym arent used to seeing people train their legs on anything but machines.
LOL! :023:
the block
01-07-2005, 14:24
I think I know what Scap Depressions and Waiter's Bow are, but wtf is 'Gayman's Gait'?
i made it up. it seemed to fit in so well with the other exercise names...
GoldenArrow
01-07-2005, 15:35
I'm going to do them anyway
PikeKing
02-07-2005, 00:23
I have pretty bad doms, I've been doing the gaymans gait all day
BengDogg
02-07-2005, 06:18
I have pretty bad doms, I've been doing the gaymans gait all day
:023:
nice one. didn't the gayman mind?
nice one. didn't the gayman mind?
you tell us
BengDogg
02-07-2005, 10:22
Hahah nasty Fred!
Hahah nasty Fred!
yeah, well i heard he had been spending a lot of time with you so i thought maybe he knew :038:
BengDogg
02-07-2005, 14:46
:d nice!
PikeKing
02-07-2005, 19:32
Saturday 2/7/05
Upper Body :012:
Warm up
Prone Letter Drill, 2 x 5 each
Staggered Stance, Single Arm Cable Push
w/u 7.5kg x 10
12.5kg x 12
15kg x 10, 10
High Pulley Row With Alternate Back Step
w/u 25kg x 10
40kg x 12, 12, 12
http://iron-city.net/coolstuff/ATT00096.jpg http://www.iron-city.net/coolstuff/ATT00165.jpg
Standing, 2" One Arm Row
Handles + 20kg x 12
22.5kg x 12
25kg x 12
Ball Seated OH DB Press
8kg x 12, 12, 12
Prone Cobra
60 secs x 2
Stretched....
I am gay
Man of Steel
02-07-2005, 19:42
High Pulley Row With Alternate Back Step looks like an exercise you made up, am I right? What are prone cobras?
PikeKing
02-07-2005, 19:55
High Pulley Row With Alternate Back Step looks like an exercise you made up, am I right?
no i'm sure i'm not the first person to do them, its human movement for godsake
Cobra
http://www.sissel-online.com/images/exercises/prone_cobra2.jpg
ice_mach
02-07-2005, 20:09
Do you use alot of the exercises you do you probs got from the exercises you've never tried section at t-mag?
PikeKing
02-07-2005, 20:13
Do you use alot of the exercises you do you probs got from the exercises you've never tried section at t-mag?
er not really, a few, i've been in this industry for years now, i'm always coming up with new stuff, reading new stuff, speaking to people, nothing appears on t-mag or any of the forums really that i havent messed about trying out on myself or used with clients except for some of the extreme PL stuff really..
ice_mach
02-07-2005, 20:19
right, that's cool, I guess thats the benefit of working at a gym eh? BTW do you have any of Christian Thibadeau's books, if so are they any good, looking to get hold of some of his stuff and Zatsiorsky
PikeKing
02-07-2005, 20:22
yeah i have all of CTs stuff I think, both books are good but to be honest a lot of whats in them has been published online.
Have his Cluster training DVD too, good but again everything he talks about can be found in his articles
ice_mach
02-07-2005, 20:23
ah alright then probs get a Charlie Francis book instead thanks
GoldenArrow
02-07-2005, 22:01
er not really, a few, i've been in this industry for years now, i'm always coming up with new stuff, reading new stuff, speaking to people, nothing appears on t-mag or any of the forums really that i havent messed about trying out on myself or used with clients except for some of the proper training really..
:ninja:
PikeKing
02-07-2005, 22:49
ok then dickhead, please explain to me how training like a powerlifter is 'proper' training to anyone but a powerlifter?
You do realise that anyone who isn't a powerlifter is a poncy fag who isn't worth the time of day...?
:018:
You do realise that anyone who isn't a powerlifter is a poncy fag who isn't worth the time of day...?
:018:
correctomundo
Then again most people that train like powerlifters aint powerlifters
BengDogg
03-07-2005, 11:04
Then again most people that train like powerlifters aint powerlifters
This is true but this whole argument will never go anywhere and we keep on having it, each to thier own, you can all take up starring in gay porn if thats what floats your boat
correctomundo
I was being sarcastic, if you didn't realise :024:
PikeKing
04-07-2005, 21:00
Monday 4/7/05 8pm
Lower Body
Movement Prep Warm Up
Rev Lunge & Twist
Single Leg GM
Elbow to Instep Lunge
Band Sidesteps
OH Squat Practice
DB One Arm Snatch
12kg x 5
16kg x 3
20kg x 3
24kg x 3
28kg x 3
30kg x 3
32kg x 3
Ran out of DBs x 1
DB Alternate Lunges On To A Box
16kg x 10
18kg x 10
20kg x 10
22kg x 8
24kg x 8
2" Bar RDL
50kg x 10
60kg x 10
Suitcase Walk
35kg, 40kg
Stretched everything lots.....
Right! That felt damn good. Should I have done half those exercises? Probably not. One Arm Snatch was cool, wanted to do with BB but gym was too busy. Got cramp in my arse big time! 32kg felt moderately heavy, needed more weight. Lunges were good, pretty hard, I had to use straps on the final set as it felt like I pulled something in my hand. Felt fine though afterwards. I was pleased with the RDLs, I've not been able to do them since I hurt my back a few years ago, these felt ok. The walk was cool, there were a lot of tools standing around that seemed oblivious to the fact that I was charging towards them with a 40kg BB aimed at their crotch!
Need to eat lots now......
Sweet....ive been away and it seems you are more or less kicking arse!
Do the 1 arm snatches with a BB next time then watch the tools take notice.
Yes that is a sweet snatch you have there!!! :036:
Yes that is a sweet snatch you have there!!! :036:
Did he post some pics of his girlfriend?
PikeKing
05-07-2005, 18:57
Suprisingly very little doms today, tiny bit of tightness in hams and glutes but thats it.
My diet has been absolutely crap, not eaten since breakfast.
ice_mach
05-07-2005, 19:02
ahh we all have them days, can't always be 100% dedicated, sides u aint a BB or PL right?lol
he has "one of them days" everyday ;)
PikeKing
05-07-2005, 19:18
bastards.......
ice_mach
05-07-2005, 19:23
:046:
PikeKing
06-07-2005, 18:17
Wednesday 6/5/05
Upper Body
Warm up
SMR - quads, hams, low back, ITB, TFL, Calves, Glute
Letter Drill - Y, T, U, W x 8 each
Standing One Arm Low Row + Rotation
w/u 10kg x 8
20kg 12, 12, 12
Face Pulls
20kg x 12
25kg x 10, 10
2" Military Press
Bar x 10
30kg x 10
35kg x 10, 10
Triceps Pushdowns
20kg x 12
25kg x 12
27.5kg x 12
Plate Pinching Round The Backs
3 5kg plates x 10
2 10kg plates x 10, 10
Standing Wall Angels
2 x 10
Stretched.....
ok ish workout, annoying I cant push the upper body sessions as hard as legs at the moment. SMR was suprisingly pain free. The standing row was good, I was rowing 7.5kg more than this a few weeks ago but I felt totally fueled out, so I decided to not increase the weight. Just as well. Face pulls always feel really hard for me, they did again. OHP was ok, felt very gay using that weight though, pushdowns were done to continue the gayness. Wall angels to destroy my upper back and rear delts.
OK
1. what does 'round the backs mean?
2. x 10 as in 10 seconds?
3. wtf are wall angels?
PikeKing
11-07-2005, 22:17
strained psoas
****ed back
goodnight sweetheart
Angel Delight
11-07-2005, 22:18
PK Injuries are part of training, you can get over any and every injury you have.
ice_mach
11-07-2005, 22:39
^^^same here
PikeKing
12-07-2005, 04:48
shit, care to elaborate?
it hurts a lot and i can hardly stand
PikeKing
14-07-2005, 11:06
OK
1. what does 'round the backs mean?
2. x 10 as in 10 seconds?
3. wtf are wall angels?
1. pinch the plates in one hand pass them behind your back to the other hand, circle your waist.
2. 10 as in 10 reps of the above
3. postural exercise that i cant be arsed to explain at the moment
Things any better injury-wise PK?
PikeKing
14-07-2005, 22:44
latest on my crippled body
psoas seems to be healing, isnt sore, very very tight, tighter than before if thats possible.
back is also better than it was, still not great, I'm sure this and the psoas are linked.
shoulder is the same as ever, i can deal with it but its not right
overall positive though, i mean it's all relative but....
PikeKing
14-07-2005, 22:52
Thurs 14/7/05
Upper Body WTF
I wanted to do something but with my back how it is at the moment I didnt want to do anything heavy at all. So I did like an active recovery blood flow thing with light weights and highish reps.
Funky Pulldown Machine
30kg x 15
40kg x 15
Regular Pulldown
25kg x 15, 15
Low Incline Flies
6kg x 15, 15
Seated DB Curl & Press
6kg x 15, 15
CS Row Machine
20kg x 15
25kg x 15
DB Skullcrushers
6kg x 15, 15
I'm now off to dye all my clothes pink, get a mullet and become a member of a boy band.
Also I will ban myself from the forum.
:021:
Upper Body WTF
:043:
PikeKing
15-07-2005, 21:36
Low Incline Flies
6kg x 15, 15
I cannot believe I have doms from this!
PikeKing
17-07-2005, 16:39
Sunday 17/7/05
WTF WTF WTF
Warm up
30 min walk in the blazing sun - I'm finished after this
DB Press ups
1 set of 12
shoulder wasnt happy, skipped the rest.
Low Incline Flyes
8kg x 15, 15
CS Row Machine
22.5kg x 15
27.5kg x 15
32.5kg x 15
37.5kg x 15
42.5kg x 15
Incline Lat Raise
4kg x 12, 12
Cable Ext Rotation
2.5kg x 10, 10
DB Preacher Curl
10kg x 12, 12 - This really hurt!
DB Skullcrushers
8kg x 12
10kg x 12
Pecs in spasm......cool
PikeKing
18-07-2005, 21:25
18/7/05
meant to do work on mobility today, just didnt happen...
PikeKing
19-07-2005, 11:57
19/7/05
AM
Mobility and Prehab Work
Warm up
10 mins incline treadmill walking
Reverse Lunge & Twist x 5
Shoulder Rolls x 10
Single Leg GM x 5
Arm Circles x 10
Elbow to instep lunge x 5
Sumo Squat to stand x 10
Cable Ext Rotation 2.5kg x 10, 10
Lateral Lunge x 10
Inching Worm x 5
Front Stepovers x 10
Lateral Stepovers x 10
Band Pullapart x 10, 10
OH Squat Practice x 10 (Paused in the hole)
Single Leg Touchdown Squat x 10, 10
Standing Wall Angels x 10, 10
Clam Hip Abductions x 15, 15
Plank 2 x 30 secs
Side Plank on Ball 2 x 30 secs per side
Supine Hip Extension 2 x 30 secs
Angel Delight
19-07-2005, 13:58
CLAM is a Pilates exercise, where did you get that from?
PikeKing
20-07-2005, 19:55
CLAM is a Pilates exercise, where did you get that from?
I got it from a physio a few years ago, I made up the name on the spot.
You think everything is a pilates exercises!
PikeKing
20-07-2005, 20:00
Wed 20/7/05
More Mobility Type Crap
Warm up
10 mins incline treadmill walking
Dynamic Work
Reverse Lunve & Twist x 10
Single Leg Good Morning x 10
Elbow To Instep Lunge x 10
Lateral Lunge x 10
OH Squat Practice x 10 (paused in hole - this happens to fred a lot)
Static Work
Band Hamstrings
Band Adductors
Band Glutes
Laying Quads
Twisting Back
Downward Dog
Pec Stretch On Ball
Spinal Flexion
ooops forgot Lats and traps
SMR Quads & ITB/TFL
Felt more flexible are yesterdays efforts...
Angel Delight
20-07-2005, 21:33
Why are you doing Downward Dogs, when you know you are not capable of keeping the weight distributed through the legs and glutes? You will damage your shoulder again. See me for personal Downward Dog training!
PikeKing
20-07-2005, 22:45
I have been practicing..
PikeKing
21-07-2005, 20:01
Thurs 21/7/05
nothing today, woke up and couldnt move without extreme SIJ pain, has got better as days gone by though.
:confused: :017: :( :089:
ice_mach
21-07-2005, 20:19
whats a downward dog? and you'll get over the pain like you always do mate
PikeKing
21-07-2005, 20:54
http://www.t-nation.com/img/photos/05-054-training/image001.jpg
See me for personal Downward Dog training!
Amusing innuendo on a postcard gents... :029:
ice_mach
21-07-2005, 22:00
cheers for that!
PikeKing
22-07-2005, 20:37
Fri 22/7/05
Back feeling a lot better than yesterday...
GoldenArrow
22-07-2005, 20:43
:banana:
Do some self-chiro like I do......actually...maybe not.
PikeKing
24-07-2005, 23:24
Sun 25/7/05
Arm Pump-a-thon!! <buff>
Warm up
5 mins incline walking
Rope Pushdowns, 60s R.I.
10kg x 8
17.5kg x 10
20kg x 10, 10
Alt DB Curls, 60s R.I.
12kg x 10, 10, 10
DB Floor Press & Skullcrusher, 60s R.I.
10kg x 10, 6+4, 5 - OMG this is really painful
One Arm Cable Curl, 60s R.I.
7.5kg x 10, 10, 10
Straight Bar Pushdowns, 21s, 60s R.I.
15kg x 9/9/9 - too light
17.5kg x 7/7/7 x 2
One Arm 2" Barbell Curl
10kg (bar only) x 8, 5
MEGA ARM PUMP x 1 billion
PikeKing
25-07-2005, 18:41
Very sore triceps!!!!onetwo!!
Mon 25/7/05
Mobility n Stuff
Warm up
5 mins incline treadmill
Reverse Lunge & Twist x 10
Single Leg GM x 10
Squat to Stand x 10
Lateral Lunge x 10
Lateral Step Over x 10
OH Squat Practice x 10 (stick) x 10 (oly bar)
Single Leg Touchdown Squat x 10, 10
Cable Ext Rotation x 10, 10
Static Letter Drill, 30secs each position
Plank 2 x 30secs
Ball Side Plank 2 x 30secs
Supine Hip Extension 2 x 30secs
Sun 25/7/05
Arm Pump-a-thon!! <buff>
Warm up
5 mins incline walking
Rope Pushdowns, 60s R.I.
10kg x 8
17.5kg x 10
20kg x 10, 10
Alt DB Curls, 60s R.I.
12kg x 10, 10, 10
DB Floor Press & Skullcrusher, 60s R.I.
10kg x 10, 6+4, 5 - OMG this is really painful
One Arm Cable Curl, 60s R.I.
7.5kg x 10, 10, 10
Straight Bar Pushdowns, 21s, 60s R.I.
15kg x 9/9/9 - too light
17.5kg x 7/7/7 x 2
One Arm 2" Barbell Curl
10kg (bar only) x 8, 5
MEGA ARM PUMP x 1 billion
You realy are quite odd Pikey
PikeKing
25-07-2005, 21:11
why is that?
one arm thickbar curls, floor press skullcrushers, you must have quite a reputation at your gym
PikeKing
25-07-2005, 21:17
one arm thickbar curls, floor press skullcrushers, you must have quite a reputation at your gym
most think i'm a sad bastard
they'd be right
BengDogg
26-07-2005, 05:40
Well i dont do skull crushers personally, but thats just me, thick bar curls with 1 arm is killer and floor press rules
I still reckon you should get your feet checked by a chiro mate...no more pelvic dysfunction and SI joint stiffness/pain for me!
PikeKing
26-07-2005, 08:52
my back problem is caused by a chronically tight left hip flexor, the bugger just wont release. if you look at my right side i'm fine, look at my left side, i have mega pevlic tilt.
gonna do a big session on static stretching today, might do som SMR too, joy.
still have very sore triceps
my back problem is caused by a chronically tight left hip flexor, the bugger just wont release. if you look at my right side i'm fine, look at my left side, i have mega pevlic tilt.
gonna do a big session on static stretching today
I think I have the exact same problem. What stretches do you perform to try and alleviate the problem? Please explain them clearly.
PikeKing
26-07-2005, 10:53
Do a search on google for movement prep, good dynamic stuff.
As for static stretches, theres lots you can do but they are all pretty similiar.
Lunges, kneeling lunges, bulgarian squats, all done with a real emphasis on depth and forward motion. You can increase the stretch more by raising the arm ont he side of the back leg, twisting away from the back leg and actively contracting the glute on the side you are trying to stretch.
Pardon my ignorance, but how do you perform Bulgarian Squats? Funnily enough I did a Google search for Bulgarian Squats only to find your gf's Muscle Talk journal.
PikeKing
26-07-2005, 11:44
http://www.defrancostraining.com/pics/images/pics/meatheads/pic_bulgarian-squat.jpg
Get a hair cut and stay away form the sunbeds. :011:
PikeKing
26-07-2005, 17:36
Get a hair cut and stay away form the sunbeds. :011:
thats not me you ponce! i wish it was
PikeKing
26-07-2005, 17:41
Tuesday 26/7/05
Another Hardcore Session
5 mins incline treadmill walking
Static Stretches
Band Hams x 2
Band Adductor x 2
Band Glutes x 1
Side Quads x 1 Looooooong
Downward Dog x 1
90-90 Hips x 1
Ball Bulgarian Squat x 1
Calf Step x 1
Ball Pecs x 1
Lean away upper back x 1
Lean Away Lats x 1
woohoo!!
Still got sore triceps
PikeKing
27-07-2005, 10:21
looking forward to another hardcore stetching session :(
on the plus side, my back is feeling quite good compared to a few weeks ago :026:
I too have 3 day old DOMS from skulls...
they ALLWAYS seem to rape me, d'you think its cos of the stretch and the increased involvement of the long head (whereas with most pressing is more medial/short head dominant) ???
I was thinking also, i can do tri push downs till the cows come home and not get DOMS. Skulls bend me over DOMS-wise. Now i know that aching doesnt nessecitate growth but presumably the excersise that gives me more DOMS is causing me to work harder and therefore more beneficial? Whaddya reckon ?
PikeKing
27-07-2005, 11:50
yeah its the stretch I think, I know of some strength coaches who dont like exercises that dont prestretch the muscle.
I dont really rate pushdowns for much besides being a ponce, thats why I do them, I would always choose skullcrushers first.
PikeKing
27-07-2005, 11:56
i'm closing this journal until i'm back training again, its a waste of bandwidth at the moment
PikeKing
29-07-2005, 21:24
Journals back! I maybe training like a girl, but I like writing about it.
PikeKing
29-07-2005, 21:33
Friday 29/7/05
Arm Pump-a-thon
One Arm 2" Barbell Curl
10kg (bar only) x 10
12.5kg x 10
15kg x 7
Bar Pushdowns
10kg x 10
20kg x 15
25kg x 15
27.5kg x 12
Rolling Thunder Cable Curls
7.5kg x 10, 10, 10
DB Floor Press > Skullcrusher
10kg x 10, 10, 10
Incline DB Curls
12kg x 8, 5
10kg x 8
Bench Dips
BW x 15
10kg x 15, 15 - drop weight + 2!!
done and dusted.....
BengDogg
30-07-2005, 07:25
hard sesh! i bet your arms have major doms over next few days
PikeKing
30-07-2005, 09:44
no doms at the moment, might come along a bit later as I trained quite late.
hip feels funny and my supraspinatus on my right shoulder feels angry.
Liking them rolling thunder curls.
PikeKing
30-07-2005, 10:07
Liking them rolling thunder curls.
they weren't actually as good as i was hoping, just marginally harder than cable curls with the regular handle.
True, but for sets of ten you're not exactly using a weight that challenges your grip..?
PikeKing
30-07-2005, 10:29
True, but for sets of ten you're not exactly using a weight that challenges your grip..?
very true, the workout was all out about the arm pump
Cool. I got an insane arm forarm pump yesterday from chins and rows. I think I might start doing rope/chain pullups for a while instead of dino chins..
BengDogg
31-07-2005, 12:00
towel chins are good cos inbetween sets you can wipe your sweat on the towel too :)
PikeKing
31-07-2005, 13:49
used to love towel chins, definately not going to do them at the moment, shoulder would explode!
in the future I want to do chins with 2 rolling thunders and also the Ironmind Eagle Loops (http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1237)
PikeKing
02-08-2005, 09:30
Closed for buisness
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