Lifting weights is gay, being skinny fat is where its at [Archive]

PikeKing

27-03-2005, 11:05

Time for a new journal.

I'm at about 90% health now I think so, I'm making everything official with a new thread.

Goals
Improved Work Capacity
Reduced Bodyfat
Increased Muscle Mass
Improve Hip Mobility and Stability
Manage Lower Back Problem
Be as good on one leg as two legs
Be as good with one arm as with two arms

As usual my training will be different to everyone elses, because I'm special :031: Ask questions and I will do my best to answer. As I have said I aim to get photographs of each the workouts but until I'll do my best to explain things.

I'm going to use a mixture of the old school bodybuilding/powerlifting lifts and the new age training styles. Much of what I do will be done standing in one way or another. I am not going to bench press for the foreseeable future. 2 of the workouts you will be familiar with, there is a 3rd new one. Total body workouts, 1 day on, 2 days off.

Workout 1

1A. Lateral Lunge 3 x 8-12
1B. V-grip, Standing High Pulley Row 3 x 8-12

2A. Thick Bar 3/4 DL + Shrug 3 x 8-12
2B. Staggered Stance Low Pulley Press 3 x 8-12

3. Standing Calf Raise 3 x 8-12

(possible supplemental work)

Workout 2

1A. Single Leg Squat 3 x 8-12
1B. Indo Board Press up 3 x 8-12

2A. Ball Single Leg Hamstring Curl 3 x 8-12
2B. Kneeling Lat Pulldown 3 x 8-12

3. Horse Stance

(possible supplemental work)

Workout 3

1A. 2" DB Single Leg RDL 3 x 8-12
1B. 2" DB Single Arm OHP 3 x 8-12

2A. BB High Step up 3 x 8-12
2B. Horizontal Pullup with 5 sec iso 3 x 6-10

3. Landmine 3 x 8-12

(possible supplemental work)

Hitting the gym later today to perform the 1st workout...

Robert

27-03-2005, 13:02

So you didn't go with my suggestions then... ;)

"**** POWERLIFTING"

and

"FLOWER POWER"

PikeKing

27-03-2005, 23:40

Workout 1, Sunday Afternoon

Warmup- Hip stuff

Reverse Lunge & Twist
Prone Scorpion
Band Side Steps
Lateral Squat

1A. DB SH* Lateral Lunge

6kgs x 10
8kg x 10
10kg x 10

1B. V-Grip, Standing High Pulley Row

30kg x 10
35kg x 12
40kg x 10

*SH = Shoulder Carry, DBs held at shoulders
Lat lunges are hard, making sure my feet are pointing forward and I'm not leaning to the side. If these dont open my hips I'll try a crowbar! Row was good, had to sit way back to keep myself stable.

2A. 2" Bar 3/4 Deadlift + Shrug

50kg x 10
60kg x 10
70kg x 10

2B. Staggered Stance Low Pulley Press

12.5kg Per Side x 8, 9, 7

DL was good, low back is weak. Traps are strong, shrugging was easy. Grip on left hand feeling it a bit on the final set. Low Pulley Press was ****ing hard, like a very high incline press, core demands high aswell. Like it.

3. DB Standing Single Leg Calf Raise

20kg x 12, 12, 12

Um...ouch....done really slow...I've got my crutches ready.

Stretched Lots....

Music provided by The Prodigy

Good session today. Thats all. Questions??

bird

27-03-2005, 23:59

Looks very interesting mate, I will be watching intentively to see how things progress!

Tricky

28-03-2005, 18:18

Good to see you getting back on your feet mate

kinkymisspinky

28-03-2005, 20:57

Good to see you getting back on your feet mate
...or one foot. Possibly while balancing on a swiss ball. :)

PikeKing

28-03-2005, 23:03

sore glutes and calves........groovy

bunnyluva

28-03-2005, 23:10

I think I will start training calves to.

I could do with a loading pin, then i could my dipping belt and train both legs at the same time.

I will do as you for now, db standing single calf raise.

My routine will be 3x20reps 3x weekly.

I will measure my calves and report back any gains in one month.

Phil

ps good to see you training.

PikeKing

28-03-2005, 23:12

I've done donkey raises using a dip belt, did them one leg at a time, a bugger to get enough weight, trouble with a loading pin is the wide plates bang/rub your leg

bunnyluva

28-03-2005, 23:22

Yeah, it would need you to have your fet apart and bent forward a bit.

I just some calf raises now. to get the ball rolling.

I put 10kg (2x5kg) on a spinlock dumbell and got 3 sets of 15 each leg.

Theyre all pumped up now, hope theyre not too sore to work again on wed.

Phil

Knighty

29-03-2005, 07:31

Smith machine calf raises - put a block in the smith, weighted down at one end by a 25kg plate, then jump on and rep away!

PikeKing

29-03-2005, 22:58

Angel Delight Curls x 4

PikeKing

30-03-2005, 21:40

Workout 2, Wednesday Morning

Warm up Hip Stuff

Reverse Lunge + Twist
Miniband Side Steps
Prone Scorpion

1A. Single Leg Contralateral Squat

8kg x 10, 10
10kg x 10

1B. Indo Board Press ups + Bands

Mini Band x 10
Supermini Band x 10, 6 - **** me, dropped bands, 4 more reps

These press ups are good. Using the stronger band was hard work, really felt the chest. To reduce the slack rather than jsut hold an end in each hand I choked each end around each hand. That gave plenty of tension at the bottom let alone the top.

Couldnt superset next two as gym was busy.

2. Kneeling Pulldown

35kg x 12
40kg x 12
45kg x 8

I think this is what I did, cant remember really.

3. Ball Leg Curls

2 Legs with hip extension x 20

Had a problem with single leg, kept almost getting cramp so gave up on them.

4. Natural GHR

2 x 5

Suprised as to how hard these werent, I used a tiny push off.

5. Horse Stance

1 set of 10 vaccums
2 sets of 10 alt arm/leg raises

Easy.

Music Provided by Disturbed

PikeKing

04-04-2005, 22:15

Saturday Afternoon - Trained at a gym while I was away, had a power rack so I did some different stuff.

1A. Front Squat

40kg x 8
50kg x 8
60kg x 8

1B. Back Squat

40kg x 8
50kg x 8
60kg x 8

Fan-Bloody-Tastic! I havent had access to a rack for years. I just wanted to load up the plates and go for it but I would probably of done my back/knee/neck/arse (delete as applicable) in. Supersetting the 2 squats was a good way to go. None of this was hard, its was more GPP to be honest. All reps were arse to grass. Form was good. I am definately buying a rack for garage training. I enjoyed it so much I took a picture with my phone!

http://www.iron-city.net/coolstuff/rack.jpg

2. Push Press

40kg x 5
45kg x 5
50kg x 5
55kg x 5

Haven't done a push press in my own training for ages. Not since I gave up American Football. After the squats, they were really military presses with a squat at the beginning. I couldnt get any drive from my legs. All felt good with the shoulder. Core was fighting to keep me solid though.

3. Eccentric Overload Back Extensions

2 x 12

Beast, hamstrings were screaming at me.

4. Chest Supportted Row Machine

30kg x 12
50kg x 10
70kg x 10, 8

Liked this machine a lot, had very sore lats and biceps the next day.

http://www.iron-city.net/coolstuff/row.jpg

good workout, made me realise how much I miss the old style gyms now I'm stuck in a chrome toning room.

bunnyluva

04-04-2005, 22:22

Looks like a nice proper gym that, gald you're enjoying some proper execises! :039:

Phil

PikeKing

04-04-2005, 22:24

alas I am back at the chrome palace tomorrow

bunnyluva

04-04-2005, 22:31

oh well, least you have your memories, strengthened for the time being by sore lats and biceps :038:

phil

Narc

04-04-2005, 22:46

So that's what you look like, that CSR machine is quite cool

Scourge

05-04-2005, 09:22

Powercages rock... Where was it you were training?

Also, what is a 'natural' GHR?

PikeKing

05-04-2005, 10:04

Powercages rock... Where was it you were training?

Also, what is a 'natural' GHR?

twas a gym in blackpool

er...i mean manual GHR

Scourge

05-04-2005, 10:28

twas a gym in blackpool

er...i mean manual GHR
Won't be training there too often then, I expect. Bit of a schlepp.

...or a manual GH curl?

PikeKing

05-04-2005, 15:07

So that's what you look like

prepare for an explosion of muscle, my gf has already asked me if i'm on gear!

i love muscle memory

Narc

05-04-2005, 15:55

Haha cool what do you weigh PK? and what did you weigh?

PikeKing

05-04-2005, 22:28

Haha cool what do you weigh PK? and what did you weigh?

I did weigh 97kg and now my scales say i weigh 99kg which is ridiculous, I think they are knackered, i reckon i'm about 92ish at a guess

PikeKing

05-04-2005, 22:44

Tuesday Evening - Back at the tone zone

Warm up
Reverse Lunge & Twist
Lateral Squat
Mini Band Side Steps
Balls! Forgot the prone scorpions

1A. 2" DB Single Leg RDL

21kg x 10
23.5kg x 10
26kg x 10

1B. 2" DB One Arm OHP

21kg x 10
23.5kg x 10, 10

Nice. The RDLs were hard, struggling a bit with the grip on this on the final set. Its not really a lower rep exercise, holding on for 10 slowish reps is hard, I can feel it in my hands now. Oh well, I'll have an iron grip. Presses were good. Very hard final set, strangley enough my non injured shoulder was much harder. Injured shoulder clicked a lot, not sure if i like that or not. Next time, 3 sets of presses with 23.5kg. 2 sets with 26kg on the RDL.

2A. BB, High Step Up

30kg x 10, 10, 10

2B. Horizontal Pullup - 5 sec iso at the top

3 x 9

Time to up the weight on the step ups, will introduce 35kg. That will be horrible. Horizontal pullup was hard as ever, much better performance than last time (see old journal). If i'm honest those 5 second Isos were probably more like 3 as I was counting fast! Isos dont really work with reps that high, will add weight or band tension next time and take the reps back down.

3. Landmine

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

Bloody hard work, heart rate was high. Was rushing this as the gym was closing hence the one set short.

Good workout tonight. Angel Delight did this session with me too.

PikeKing

11-04-2005, 22:37

Monday Early Afternoon

Warm up
Reverse Lunge & Twist
Walking Elbow To Instep Lunge
Lateral Squat
Mini Band Side Step

1A. Shouldered DB Lateral Lunge
8kg x 10
10kg x 10
12kg x 10

1B. V-Grip, Standing High Pulley Row
35kg x 10
40kg x 10
45kg x 7

Lunges were good, hips were much more cooperative than last time I did these, weights up too. Rows are also up, they were pretty hard, it frustrating when you know your stability is holding you back but then thats why I'm training like this at the moment. Sore Lats tomorrow me thinks.

Couldnt superset anymore as the biceps brigade were in town.

2. 2" Bar 3/4 Deadlift (no shrug, traps are getting a bit over active)
60kg x 10
70kg x 10
80kg x 10

These were good, felt strong. Back didnt feel nearly as weak as it did last time. Grip was never near failing either like it was last time. All good.

3. Staggered Stance Low Pulley Press
12.5kg per side x 10, 8, 6

Same number of reps as the last session here, just more spread out. This actually felt harder. Absolutely nails the pecs, I've never experienced a feeling like it.

4. ABC Cable Extensions
5kg 2 x 10

This owned me. I chucked them as i was feeling a bit neanderthal, in need of extension. They did the job.

5. Single Leg DB Calf Raise
22kg 3 x 10

um..not much too say, probably be sore tomorrow.

Good session over all.

'Train Hard Or Go Home' T-shirt provided by BlueWear.co.uk

Music provided by crappy gym, I forgot my mp3 player :013:

Knighty

12-04-2005, 07:05

good shit mate!

how long do you hope to continue training like this for?

PikeKing

12-04-2005, 08:06

i am going to complete 4 cycles of the workout i'm currently following, thats gonna take me about another 4 weeks. After that i'm not sure what to, i was thinking of doing another 4 cycles of the same workout with reps more in the strength range. i dont think i'm going to do that however. I have another total body routine along the same lines of my current one that i'll do 4 cycles of then i'm gonna go to an upper lower split.

PikeKing

12-04-2005, 10:23

Thought I might as well post the next workout I'll be doing. This will be done for 4 cycles then onto a split routine.

Workout 1

1. DB Snatch 4 x 5
2. Leg Cranks*
3A. Side 2 Side Horiz Pull up 3 x 8-12
3B. 2” DB One Arm Chest Press 3 x 8-12
4. ReverseWoodchop 3 x 8-12

*Leg Cranks
A. Speed Squat x 24
B. Alternate Lunge x 12 (each leg)
C. Alternate Split Jumps x 12 (each leg)
D. Jump Squats x 12

30 secs between exercise, 2-3 mins between circuits.
Week 1: 2 sets
Week 2: 3 sets
Week 3&4: 4 sets
Week 5: Buy new trousers

Workout 2

1A. OH Squat 3 x 8-12
1B. Pull up 3 x 5-10 ( really no idea on the reps, have to wait and see )
2A. Single Leg RDL 3x8-12
2B. Alternate Pulley Upper Cuts 3x8-12
3. Hanging Leg Raise 3x8-12

Workout 3

1A. Pistol Squat 3 x 8-12
1B. "2 Bar Push Press 3 x 5-8
2A. Walking Lunge 3 x 8-12
2B. 2 arm alternate crossover low row 3 x 8-12
3. Forward Ball Roll 3 x 8-12

PikeKing

14-04-2005, 20:20

Thursday Morning

Warm up
Lunge elbow to foot
reverse lunge & twist
band side steps
lateral squat

1A. Single Leg Contralateral DL

shit! cant remember the weights

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

This was good, seemed a lot easier today, you wanny train your glutes do this sucker.

1B. DB Push ups

Miniband x 10
Supermini x 10, 10

Much harder than the previous press up, allows fuller ROM, still not hard enough, dont know if I can add more band tension as the set up might be impossible.

Couldnt superset, gym busy.

2. Kneeling Lat Pulldown

40kg x 10
45kg x 10, 8

Good, weight up, lats and triceps screaming

Couldnt do GHR

3. Single Leg Cable Hip Extension - I'm so gay!

7.5kg x 15
10kg x 15
12.5kg x 12

Kinda gay, but definately worked hams. Even though it looks gay, its basically a reverse hyper.

4. Core Stabilisation Work

Horse Stance Alt Arm & Leg Lifts 2 x 10
Horse Stance Alt Arm & Leg Lift Hold on ball 4 x 15 secs
Single Arm, Long Arm Planks: some reps

This stuff is getting easy now

Stretch n stuff

Workout on the whole went well. This is my least favourite workout though. Only 2 more sessions of it left though.

BengDogg

14-04-2005, 20:32

You rule! That is all i have to say

PikeKing

14-04-2005, 23:35

thanks for the gay votes guys

i know who you are by the way, just hope i dont accidently delete your journals muhahaha

bird

14-04-2005, 23:37

I thought the votes would be confidential gimpo

PikeKing

14-04-2005, 23:38

I thought the votes would be confidential gimpo

muhahaha i see everything

bird

14-04-2005, 23:39

is that a gay thing?

Robert

14-04-2005, 23:59

that is the most difficult poll i have ever done

Man of Steel

15-04-2005, 00:15

Don't worry Pikey, nobody posts in my journal anymore, including myself :022:

PikeKing

15-04-2005, 09:49

Don't worry Pikey, nobody posts in my journal anymore, including myself :022:

start itup again then big guy, and i'll post in it

PikeKing

15-04-2005, 09:55

I've got sore moobies today, who needs benching

PikeKing

15-04-2005, 10:43

heres me

http://www.iron-city.net/coolstuff/ATT00016.jpg

i have more body hair than everyone in the world, that means i'm the most sexy

Fred

15-04-2005, 11:11

you look like a vagina

GoldenArrow

15-04-2005, 11:15

Can we add 'PK is a skinny-fat man' to the poll? :D

15-04-2005, 12:28

Hairy! :037:

Narc

15-04-2005, 12:43

thanks for the gay votes guys

i know who you are by the way, just hope i dont accidently delete your journals muhahaha

what, again?

Alex told me to do it anyway, BIGGER BOYS MADE ME!!!!!!!!

Tricky

15-04-2005, 14:30

you look like a vagina
~~~~

Tricky

15-04-2005, 14:33

Oh ive been busting the letter drill and it rocks! Ive been doing it in my room on a fitball whenever ive had the chance. Once a day or so. If this doesnt fix my shoulders....why i oughta! :016:

Robert

15-04-2005, 14:53

Skinny fat? More like, 'hasn't made an attempt to look big or slim by pushing his chest out and pulling his belly in.' Alex, you are in no position to call poeple fat, and you freddy. :029:

Fred

15-04-2005, 14:57

Shut it skinny vagina boy.

maler

15-04-2005, 15:50

Pikeking you got your self an fan culb with the ladies in my office your photto was the hight light of there lunch time. :023: :038:

maler

15-04-2005, 15:53

Great jounall it povess that there more than one way to train a person do's not have to move large weight's to build mussel.

Fred

15-04-2005, 16:05

You are right maler.

PK you are sexy as fcuk. You have a better body than I do and you can't even train properly.

Keep it up :023:

BengDogg

15-04-2005, 18:55

Too sexy for your shirt big boy!

GoldenArrow

15-04-2005, 20:33

Skinny fat? More like, 'hasn't made an attempt to look big or slim by pushing his chest out and pulling his belly in.' Alex, you are in no position to call poeple fat, and you freddy. :029:

Yup, I'm a fat man.

www.alex-gold-training.co.uk/alex040405.jpg

PikeKing

15-04-2005, 21:48

you can't even train properly.

Keep it up :023:

i'm training properly, I've stepped out of the dark ages mate

PikeKing

15-04-2005, 22:28

still got sore moobies, getting worse i think

GoldenArrow

15-04-2005, 22:37

You sexy beast. You rule!

Cheers! :023:

PikeKing

17-04-2005, 23:24

Sunday Evening

1A. Contralateral 2" DB Single Leg RDL

26kg x 10, 10, 10

1B. One Arm 2" DB OHP

23.5kg x 10, 10, 10

Got all the reps no problem on these exercises. Will take them both up next time, probably for all three sets too. The RDL I'm going to go back to regular DBs, the grip on these is starting to effect my form. The nature of the concentration and balance involved in this exercise, combined with a fragile back, make this not the exercise to disadvantage myself on. I had a few moments when I lost form due to thinking more about my grip and i felt my lower back let me know its there. Back to regular DBs next time. Still keeping the 2" for the press.

2A. BB High Step Up

35kg x 10, 10, 10

Suprised myself on this, I think my form may of been a bit on the sloppy side to be honest though. I will increase the weight next time but if I'm not happy with my form I'm taking it back to 35kg.

2B. Horizontal Pull up, 5 sec iso, band resisted

Mini band x 5 - easy

Lost control of horizontal pull up bar (smith machine) :013:
Will probably need 2+ minibands to make this challenging

3. Chest Supported Row Machine, 5 sec iso holds

35kg x 5
45kg x 5
55kg x 5
55kg x 5 + 45kg x 9 normal tempo reps

Not a planned part of my workout but it was good. I had AD counting the time for the isos, god she counts slow lol. The 45kg drop set apeased the bodybuilder in me. Huge Biceps pump from this.

4. Landmines

10kg x 10
15kg x 10
20kg x 6

Everything going well, apart from biceps feeling too pumped from previous exercise. Had a few feelings in my back that I didnt like so I stopped a little short of the desired reps. Not worth the pain.

Good session over all, definately discovered something good in the rowing to use in a later more hypertrophy based routine.

Tricky

18-04-2005, 01:40

Ok... i think i get everything apart from the landmines. Im guessing its some kind of ballistic excersise ?

Knighty

18-04-2005, 08:09

Any idea when you are going to switch things up again mate?

PikeKing

18-04-2005, 09:08

Ok... i think i get everything apart from the landmines. Im guessing its some kind of ballistic excersise ?

yeah this workout is pretty straight forward.

landmines are a rotational core exercise

no videos around but if you scroll down on this page you'll see some pictures
http://www.diablobarbell.com/forum/photos/photo-thumbnails.asp?albumid=27

PikeKing

18-04-2005, 09:11

Any idea when you are going to switch things up again mate?

it'll be 6 more workouts then i'm changing to the routine posted a few pages back

Fred

18-04-2005, 12:13

nice1 mate, keep owning :025:

Man of Steel

18-04-2005, 13:18

I'm doing full contact twists, are landmines any better than them Pikey?

PikeKing

18-04-2005, 13:28

different not better

PikeKing

20-04-2005, 14:46

Wednesday 20/4/05, Midday ish

Decided to do upper body instead of legs today, right hip has been a bit iffy last couple of days.

Upper Body Push

Warm up
DB Shoulder Box 3kg 2 x 10
Hip Stretches

Alternate 2" DB OHP

10kg x 10
21kg x 10
23.5kg x 10
26kg x 5

This seemed quite hard, even the 23.5kg was hard, I did 3x10 with it a few days ago one arm at a time. Probably not fully recovered. I may of been having some issues with my core, think I was using my glutes too much and lower abs not enough to stabilise myself. Had a bit of a backward lean from the knee or it could just be the size of the DBs as i hold them in a neutral grip infront of me in between reps. Wouldnt suprise me though, core and everything felt a bit odd today. Very stiff also, not been keeping up with stretching on rest days.

Band Resisted Push Ups, Hands on DBs Neutral Grip

Miniband x 10
Supermini Band x 10
Supermini Band & feet on bench x 10 - HARD!

Good stuff, still hard but probably not as hard as last time I did these. Feet elevated changed things a bit. Get two sets with feet up next time.

Ball, One Arm Chest Press

16kg x 10
18kg x 10
20kg x 10

Took it easy here, could of easily done all sets with 20kg, more even...

Band Row/Cuban Rotation

Gay Band 3 x 12

Mandatory RC work

Stretched everything....

I liked this workout, pretty sure I'll have some doms tomorrow, much higher volume on the pressing muscles than I've done for quite a while.

All being well I should be doing legs tomorrow...

Some good news: My gym has ordered a squat rack....bout ****ing time!

Todays eats, not a great start....

1. 3 shredded wheat + milk, tea
2. Coffee
Train
3. Protein Shake 50g protein, 75g carbs
4. 2 chicken breasts, rice, veggies
5. 2 bananas
6. pint of milk, 2 scotch eggs
7. 3 currant buns
8. Tomato, lentil + Tuna soup a la bengdogg

maler

20-04-2005, 19:10

Wednesday 20/4/05, Midday ish

Some good news: My gym has ordered a squat rack....bout ****ing time!

AT LAST!

:038: :038: :038: :038: :038: :038: :038:

Robert

20-04-2005, 19:26

Some good news: Freddy has to get a boat to school 'cos he lives on the Isle of Man.

Thats not fair PK.

Fred

20-04-2005, 19:31

lol atleast get the island right

BengDogg

20-04-2005, 19:52

Good news on the squat rack guys! You and Maler get fron squattin!

PikeKing

21-04-2005, 20:06

Thursday 21/4/05, midday ish

Lower Body 2

Warm up

Reverse Lunge & Twist
Prone Scorpion
Band Side Steps
Lateral Squat

Dynamic Lunge, Cross Face Grip

w/u 20kg x 8
30kg x 8
35kg x 8
40kg x 8, 8

These were hard work! After the 2nd set I knew I was gonna be sore. Had doms in my glutes, wasnt delayed though! Sets 3 + 4 were hard work but ok, will try 4x8 with 40kg next time.

2" Bar Knee Pull

50kg x 8
70kg x 8
80kg x 8
90kg x 8
100kg x 6 + 2

As you might guess, I set the bar at knee height. For those of you that use the those step risers, it was 5 blocks. This felt good. Glutes were already toast, was really feeling them on this. Grip was ok, much heavier and I would of struggled.

Forward Ball Roll

12, 12, 10

All good, took these to about the limit for performing then kneeling, dont fancy doing them from the feet after the other stuff.

Good workout, I'm sure I'm gonna be walking funny tomorrow, I already am!

Todays Eats - again not fantastic, still more eating to do though

1. 3 shredded wheat + milk (duh!)
2. Sainsburys Chicken & Bacon Sub + Tuna & pasta salad
Train
3. Shake 50g Protein, 75g Carbs
4. 1/4 chicken + Large sweet potato
5. Bar of white chocolate
6. 3 large cookies
7. Steak + Whole Wheat pasta
8. Pint of milk

to be continued........

Robert

21-04-2005, 20:09

Good training. Eat more.

Robert

21-04-2005, 22:17

Classic powerlifter diet. Love it.

PikeKing

22-04-2005, 18:43

Friday 22nd April

Diets been shite today.

1. 4 eggs + 4 toast + 2 bacon
2. Chocolate Brownies
3. Pint of Milk

WTF!!

**** it i'm ordering a huge pizza

Fred

22-04-2005, 19:52

good call, i may do the same

Knighty

22-04-2005, 21:12

bloody hell mate, you eat less fruit and veg than my dad!

Fred

22-04-2005, 21:33

fruit and veg are out of date, welcome to the world of the multi vitamin

PikeKing

22-04-2005, 21:41

bloody hell mate, you eat less fruit and veg than my dad!

whats the opposite of a vegetarian? thats me?

fruit aint all its cracked up to be

Tricky

22-04-2005, 21:44

carnivore...

Grrrr.

Knighty

22-04-2005, 21:51

lol!

Fruit rocks...it'll put hairs on your chest

PikeKing

22-04-2005, 21:52

lol!

Fruit rocks...it'll put hairs on your chest

did u not see the picture of my chest! I must of eaten loads of fruit as a kid

PikeKing

23-04-2005, 19:26

Sat 22nd April

Another crap day food wise

1. 3 shredded wheat
2. steak + egg, beans, hash browns, mushrooms
3. pizza

Fred

23-04-2005, 19:31

lmao, do you ever have a good day?

PikeKing

23-04-2005, 20:49

lots of shit at work at the moment, diet is the last thing on my mind

PikeKing

24-04-2005, 19:42

sunday 23rd April, 4:30

Legs 1

Warm up
Reverse Lunge & Twist
Elbow to instep lunge
Lateral Squat
Band Side Steps
Prone Scorpion

Still feeling shite

Hip Extensions
Light Pullthroughs

Body felt like it didnt want to play, should probably of listened to it.

Contralateral Single Leg RDL

12kg x 10
20kg x 8
26kg x 10
28kg x 10, 10, 10

Lower back was going nuts should of stopped, didnt, very stressed needed relief.

Zercher Squats

w/u 40kg x 10
1 & 1/2 Reps
50kg x 8
55kg x 8
60kg x 8
Regular Reps
50kg x 15

Back was fine doing these, oh my god, Quads Pumped! Will do 3 sets with 60kg next time. The repper set was too light, way too light.

Reverse Crunch

3 x 10

Lower Abs toasted.

Stretch lots.....

Food = shite

1. 4 slices of toast
2. 40g whey in milk
3. Large Sweet Potato + 1 chicken breast
4. 2 bananas
Pre Workout - large strong coffee
Post Workout - 40g whey + bottle of lucozade
5. Lion Bar :037:
6. 75g Wholewheat pasta + tuna + Beef & veg soup
7. pot of cottage cheese + wholemeal roll

the block

24-04-2005, 21:14

how you find the coffee pre-workout? i prefer the pills - 2 go down a treat = 400mg.

lion bar - mmmm. havent had one of them in ages. forgot they existed. will change that very soon

GoldenArrow

24-04-2005, 21:16

I had a purple yorkie but the guy in the shop wont sell PK them as he's seen the adverts.

PikeKing

24-04-2005, 21:19

how you find the coffee pre-workout?

dont know, i just had it for the sake of it for a bit of a kick, i have been feeling knackered all weekend

Tricky

25-04-2005, 00:17

good to see some squatting mate! And a 'real' even hardcore excersise as well! :038:

PikeKing

25-04-2005, 13:32

Monday 24th April, 9:30am

Upper Body Pull

Warm up
Shoulder Box 3kg 2 x 10

Standing One Arm Low Row With Rotation
W/u 10kg x 10, 15kg x 10
17.5kg x 10
20kg x 10
22.5kg x 10, 10

This was great, getting the rotation increased the prestretch on the lats, could really feel it working. Will probably do 4 sets with 22.5kg/25kg next session.

A, V-Grip Lat Pulldown
W/u 40kg x 10
50kg x 10, 8, 8

B, Stiff Arm Pulldown
15kg x 8, 8, 8

This superset has got to be one of the most painful things I have ever done. Definately the most painful back training. Everything was hurting, lats, triceps, hands, eyeballs... Next week not sure what i'll do, I hit the 8-10 rep range so I'll probably increase the pulldown to 55kg, keep the stiff arm the same.

"2 Barbell Curls
30kg x 8
35kg x 6
30kg x 6

Didnt actually like these that much, thick bar restricted the ROM a bit too much for my liking. I'll stick with it for 3 more weeks though.

Bentover Laterals
4kg x 12
6kg x 10, 8

Good um...

[Bodybuilder mode]
Hammer Curls - Double Drop
16kg x 5 > 12kg x 5 > 8kg x 5
[/Bodybuilder mode]

I could of done more here, should of done them before the rear delts. The reps were really limited due to my left rear delt constantly cramping at the top of the curl.

Good session, I enjoyed it. I was well up for it as soon as I woke up, hence the 9:30am workout.

Stretched Lots...

Music provided by rammstein

Food

1. 4 eggs + 4 Toast
Post Workout - 50g whey + 75g Carbs
2. Egg, Bacon & Tomato Shop bought sandwiches
3. Sweet Potato + 140g chicken + veg
4. 2 Wholemeal Rolls
5. 40g whey in pint of milk
6. Kingsize Mars Bar :037:
7. 2 Bananas
8. Wholemeal roll + tomato & tuna soup

Knighty

25-04-2005, 14:00

Good session mate - I like your new style of training and think it would do you the world of good

You've had alot of punishment thrown at you on the injury side of things and deserve to train pain free

GoldenArrow

25-04-2005, 14:11

Squat!

Although otherwise not bad training.....stole my straight arm pulldown idea I see...

PikeKing

25-04-2005, 14:12

Squat!

Although otherwise not bad training.....stole my straight arm pulldown idea I see...

um i did zerchers, best I can do at the moment, it was my idea

PikeKing

26-04-2005, 12:54

Tuesday 26th April - No training

Very little doms from yesterday, lats, rear delts and biceps feel like they have been used but not sore. NICE!

Glutes are very tight.

Later - Stretched quite a lot, loosened up quite a bit.

Eats

1. Bowl of Oats
2. 4 eggs + 3 toast
3. Tuna Melt Baguette
4. Pint of Milk + 20g whey
5. Steak + pasta + veg
6. pint of milk + 20g whey

Late evening - almighty cramp in right glute

PikeKing

27-04-2005, 18:00

Wednesday 27th April, 3pm

Legs 2

Warm up
Treadmill walking - felt i needed it
Reverse Lunge & Twist
Elbow to instep lunge
Hip Flexion + Abduction with gay band round ankles
Side Steps with gay band round ankles

Tried something different here, liked it.

Dynamic Crossface Lunges

w/u 20kg x 10
40kg x 8, 8, 8, 8 OUCH

This was hard going. I had had a strong coffee 10mins before training. I got really hot and jittery. My quads were really pumped, even the VMOs. When I was walking to the fountain looked like I'd shit myself. Maybe I did! Same weight next time, more reps, that will be nice!

2" Bar Deadlift

50kg x 8
75kg x 8
100kg x 8, 8, 8

After a discussion with Alex decided to take the bar right down. Using the thick bar to limit the weight then doing a partial DL is kind of stupid, as their meant to be overload. I'm not overloading anything with a thick bar besides my grip. Anyway, these went well, felt much better than the knee pulls. Grip was starting to struggle at the end, few rest pauses on the final set needed, but otherwise good.

Farmers Walks

Gay band round ankles, 32kg x 4 lengths of gym
Stronger gay band round ankles, 32kg x 4 lengths of gym

Not sure how long this is, Maler? AD? What do yo reckon, 10 metres each way? Maybe a little less. 32kg felt light, these are std grip, heaviest DBs gym has. Really couldnt be arsed with loading up DB handles. Could of probably done 5-6 lengths, just got bored. Band around the ankles? Why not...

Stretched lots....

Good session over all, felt much better after the lunges, they really take it out of me. DLs felt easy in comparison. They were, 100kg felt light, just the grip, but thats the whole point. I was wearing a gray t-shirt for this session, I looked a right sweaty bastard!

Food

1. 4 shredded wheat + milk
2. sweet potato, 140g chicken, veg
3. 2 Bananas
4. Large Coffee pre workout
5. Lucozade during workout
6. 50g whey, 75g carbs post workout
7. 2 chicken breasts + 80g wholewheat pasta
8. 4 burgers + 2 rolls

Robert

27-04-2005, 18:43

good eats. get two more meals in and thats a good day for you mate.

nice pulls. double overhand i take it?

Knighty

27-04-2005, 18:46

I'm going to sound like a whinging old fart, but I would like to see more solid meals...there are only 3 there, and one of them needs more protein

Sorry for whinging chap (I know you hate this diet crap and it's not your biggest priority), but Im bored and I need to make myself feel slightly useful

PikeKing

27-04-2005, 19:03

good eats. get two more meals in and thats a good day for you mate.

nice pulls. double overhand i take it?

yeah double overhand, dont do mixed grip

PikeKing

27-04-2005, 19:04

Robert

27-04-2005, 19:43

also, start OHPing with your thick bar with band tension

also, get your hair cut

i got a#1 all over yestreday and i look as sexy as DMPM or beng anyday of the week.

you knows it

PikeKing

27-04-2005, 19:45

also, start OHPing with your thick bar with band tension

strangely enough I was thinking about this today while walking home from the gym.

also, get your hair cut

i got a#1 all over yestreday and i look as sexy as DMPM or beng anyday of the week.

this too

bird

27-04-2005, 22:49

You'll be a beast in no time matey, in the mean time, get eating!

Tricky

28-04-2005, 19:24

also, start OHPing with your thick bar with band tension

also, get your hair cut

i got a#1 all over yestreday and i look as sexy as DMPM or beng anyday of the week.

you knows it
I did meself a grade 0# yesterday cos ive broke all the plastic bits on my clippers...its a right granny-scarer and im STILL prettier than any of you clowns ;)

Robert

28-04-2005, 19:28

lmao benny boy

i will translate your post for thos eof us in the north:

grade 0# yesterday. broke t' clippers like...****ing solid lookin. STILL prettier t'n yar clowns

PikeKing

30-04-2005, 10:13

eating has been crap the last two days, going to try and make up for it today.

ice_mach

30-04-2005, 10:31

We all have times like that mate, no worries

BengDogg

30-04-2005, 10:38

i got a#1 all over yestreday and i look as sexy as DMPM or beng anyday of the week.

you knows it

Dream on!

PikeKing

02-05-2005, 00:21

Sunday 1st May, 6pm

Upper Body Push + Calves

Leg Press Calve Raise - 10 sec stretch at bottom of each rep

w/u 80kg x 10
110kg x 8
140kg x 8
160kg x 8

ouch, those 10 seconds holds felt like an eternity. I will need to use atleast 160kg for the 3 sets next time, probably more. Will do high reps on next upper body session.

Shoulder Warm up

Shoulder Box 3kg 2 x 10

Alternate 2" DB OHP

w/u 10kg x 8, 16kg x 5
23.5kg x 8
26kg x 6, 5

This is hard, that 26kg seems a lot heavier than it sounds. I think my right arm had 1-2 more reps in it but my left arm was just knackered. Hope to add 1-2 reps next week

DB Push ups

w/u BW, feet on step with 3 riser blocks x 4
+ miniband x 10
+ supermini x 10, 9

BASTARD HARD! That final set of 9 was so hard, nearly made me cry. Feels like a high incline press, lots of front delts. Good stuff.

Ball, One Arm DB Press

20kg x 10
22kg x 10
24kg x 8

By now every muscle on the front of my body was toast. 24kg felt very heavy. I will probably attempt 3x8-10 with 24kg next session.

Band Row/Cuban Rotation

Gay Band 3 x 15

Gay...

Good session over all.

Food - Not great today, never is!

1. Oats & Milk
2. 4 eggs + 3 toast
3. Sweet potato + 2 chicken breasts
4. Half a pack of choc, oat, raisin cookies
5. POST WORKOUT, 50g protein, 75g carbs
6. Pizza

Robert

02-05-2005, 00:28

some nic egains coming on here

you'll piss 30kg in 3 weeks or so [ohp]

PikeKing

02-05-2005, 00:37

I'm still not hitting my target rep range on OHP, everything is meant to be 8-10 reps. It will be a real challenge to get 8 reps with 26kg.

Anyway 2 more sessions of this workout and I'm changing it. Changing everything every 4 weeks.

Robert

02-05-2005, 00:38

2" BB ohp ~~~~ :029:

PikeKing

02-05-2005, 00:42

2" BB ohp ~~~~ :029:

yeah quite possibly.

I'm not going to post a new routine until I'm sure what I want to do, as i'm currently undecided.

Will probably introduce the following:
Dips
Pull ups
One Arm Rows
Walking Lunges
Hopefully 2 squat days if our rack has arrived

Robert

02-05-2005, 00:44

atg paued zercher /front squat!!!!

PikeKing

02-05-2005, 00:50

squat wise what i will probably do it one heavy ish day, 5x5 maybe front squats, then back squat 1 & 1/2 reps or something

PikeKing

02-05-2005, 18:21

Sunday 2nd May, 3pm

Legs 1

Warm up
Reverse Lunge & Twist
Lateral Squat
Band Round Ankles Hip Flexion & Abduction
Band Ankles Side Steps

Barbell Single Leg RDL
w/u 15kg x 10
25kg x 10
30kg x 10, 10, 10

Decided to use a BB to make it easier to balance rather than holding a DB on the opposite side to the working leg. It worked, much easier to balance. Right leg was a stroll in the park, left wasnt. Not sure what that means.

Zercher Squats
w/u 40kg x 10

1 & 1/2 reps
60kg x 8
65kg x 8
70kg x 8

Regular Reps
70kg x 12

The final set of 1 & 1/2's was really hard, i nearly bailed on the 7th rep. Regular reps feel so easy after the partials! I was quite pleased with 12. If you look back at last week its quite an improvement. Will do all worksets with 70kg next time.

Hanging Leg Raises
x 10, 10, 8

ok ish, I will admit to using straps here.

Quick Stretch....

Not going to post my diet anymore, i'll just give it a one word rating.

Food - Crap

Fred

02-05-2005, 19:27

sort yuor diet out

Robert

02-05-2005, 22:47

good zerchers, sort ytour diet out, post al of it

Tricky

02-05-2005, 23:15

good squatting anyhoo

PikeKing

05-05-2005, 21:58

I've got a cold at the moment which has nuked my appetite so rather than train under fueled and lose reps/weight I have decided to wait until monday to train again. Start again with some Zerchers

PikeKing

07-05-2005, 00:40

helped AD train tonight, in between her sets I did a quick rolling thunder session

Both hands unless stated
10kg x 3
20kg x 3
30kg x 3
40kg x 3
50kg x 3
60kg x 1 R only
65kg x 0

That sucked

PikeKing

07-05-2005, 23:58

This is what AD and I will be doing from Monday, very similar to the above routine. Just changed the upper body days to plane of movement.

Lower Body 1
Single Leg RDLs 3x8-10, 90s rest
Zercher Squats 1 & 1/2s 3x8-10, 120s rest
Zercher Squat 1 x max
Hanging Leg Raises 3x8-10, 90s rest

Upper Horizontal
Bench Press/ Ball DB Press 3x8-10, 90s rest
One Arm Low Row + Rotation 3x8-10, 90s rest
DB Press ups 3x8-10, 90s rest
Incline DB Row 3x8-10, 90s rest

Lower Body 2
Dynamic Cross Face Lunges 4x8-10, 120s rest
2” / Std Bar Deadlift 3x8-10, 90s rest
Forward Ball Roll 3x10-12, 90s rest

Upper Vertical
Military Press 3x8-10, 90s rest
V-Grip Pulldown/Stiff Arm Pulldown Superset 3x8-10, 120 rest
Thick Bar Curls 3x8-10, 90s rest
Cable OH Triceps Extension 3x8-10, 90s rest

PikeKing

08-05-2005, 13:43

sod the rest times, i'm gonna rest as long as i damn well like!

still coughing my guts up but i will train tomorrow or die trying.

I want to lift heavy again and be stronger than Robert - better start going to bodypump classes then!

Robert

08-05-2005, 14:56

**** :045:

bunnyluva

08-05-2005, 15:02

sod the rest times, i'm gonna rest as long as i damn well like!

I did 1 set 15 reps in the squat, then took a min and went for another set, I was still breathing heavily when i started my second set.

It's pobably best to rest as long as it takes for your breath to return to a relatively normal level.

Phil

PikeKing

09-05-2005, 22:03

Monday 9th May, Half 3 ish

Lower Body 1

Warm up
Bike x 5 mins
Rev Lunge & Twist
Elbow to instep lunge
Band sidesteps
Band hip flexion & abduction

BB Single Leg RDL

20kg x 10
30kg x 10
35kg x 10, 10

This felt easy, will go to 40kg next week.

Zercher Squats

40kg x 8
1 & 1/2 reps
65kg x 8
70kg x 7
75kg x 8

regular reps
75kg x 15 - new arse please!

The first work set felt really hard, I got totally pysched out. Had a counting error on set 2, I was definately good for 8. The 75kg set was hard.

Like I said before regular reps feel so easy after the partials. 15 reps is kinda gay.

Hanging Leg Raises

x 10, 10, 5

Hate this exercise

Stretched lots...

bird

09-05-2005, 22:30

15 reps is kinda gay"

So is 75g :044:

PikeKing

09-05-2005, 22:30

So is 75g :044:

**** you skinny

Robert

09-05-2005, 23:28

sweet zerchers. i tried 100kg once getting cocky and got pinned to the floor

the pain tolerance is the largest factor imo. anythign over 60kg on an unpadded oly bar has my respect

PikeKing

09-05-2005, 23:29

sweet zerchers. i tried 100kg once getting cocky and got pinned to the floor

the pain tolerance is the largest factor imo. anythign over 60kg on an unpadded oly bar has my respect

I did 100+ in the past before I got injured, nice is not a word I would use to describe that experience.

I never pad the bar. I am macho...

Robert

09-05-2005, 23:30

how wide are your feet?

PikeKing

09-05-2005, 23:32

how wide are your feet?

no idea, not PL wide, i dont have the mobility

Robert

09-05-2005, 23:39

see i do zerchers wide. uses more glutes and feels better on the knees that way. als, you can use more weight/

PikeKing

09-05-2005, 23:41

see i do zerchers wide. uses more glutes and feels better on the knees that way. als, you can use more weight/

well i thought today that my stance was a bit narrower than normal but I actually felt them in my glutes more than ever before....go figure

uk machine

10-05-2005, 16:08

how do the single leg deads feel on the hammies? is it a shock first time? i quite like one arm,leg movements, but never thought of those b4.

PikeKing

10-05-2005, 21:38

how do the single leg deads feel on the hammies? is it a shock first time? i quite like one arm,leg movements, but never thought of those b4.

Definately feel it but not as much as I used to, more in the glutes now.

PikeKing

10-05-2005, 22:02

Tuesday 10th May, Calves & Horizontal Upper Body

Warm up
Rev Lunge & Twist
Single Leg GM
Walking Quad Stretches

Leg Press Calve Raise - 10 sec at bottom position
100kg x 10 (regular reps)
160kg x 8, 8, 8

This ****ing hurt! It was about ten times more painful that last time! Calves were huge and pumped afterwards.

Shoulder Warm up
Shoulder Box 3kg DB 2 x 10

Standing One Arm Low Row + Rotation
15kg x 8
22.5kg x 10
25kg x 10, 10

Was good, weight up from last time. Was very hard keeping balance though after the calve torture and Lower body session yesterday. Legs were shaking.

Ball One Arm DB Press
14kg x 10 (bilateral)
24kg x 8
26kg x 8
28kg x 8

I actually wanted to do bilateral presses but the balls are so crap at my gym that they restrict the ROM too much when pressing with 2 arms. I had a great ball for weight training on but some ****er punctured it. Awesome abs workout.

30 Degree Chest Supported DB Row
20kg x 10
24kg x 8, 8

Felt good, nothing more to add.

DB Press up
Feet up on Step with 3 risers x 5
+ Supermini x 10, 9, 4 + Smash

This seemed really hard today. Went straight in with the supermini. The 3rd set, I got halfway up on the 5th rep when the band tension caught up with me. I stopped and then actually got fired into the ground. Then I couldnt actually get up coz i had the bands choked around my hands. That was quite funny.

Cuban Rowtation
Gay Band x 15, 15, 11

Bloody hard, I never get stronger at RC stuff...

Stretched bugger all ran out of time.......

I'm happy with my training, my strength and size is coming back slowly but surely.

PikeKing

11-05-2005, 11:12

calves are pretty sore today, bit of doms in the chest too.

PikeKing

12-05-2005, 19:19

Thursday 12th May, Afternoon

Lower Body 2

Warm up
Treadmill
Rev Lunge & Twist
Elbow to instep lunge
Band Sidesteps
Band Hip flexion & abduction
Band Pullthroughs

Dynamic Crossface Lunge
20kg x 5
40kg x 8
45kg x 8, 8, 8

Oly Bar Deadlift
60kg x 5
80kg x 5
105kg x 8
110kg x 8
115kg x 8

Farmers Walks
37kg 2 lengths of gym
42kg 2 lengths of gym
52kg 2 lengths of gym

Stretched....

Diet = shit, probably why i feel so crap

Dildo69

12-05-2005, 19:23

Nice workout. Eat more food, it will improve the quality of your life!!! :)

Knighty

12-05-2005, 19:55

How did the deadlifts feel? Any shit from your back?

My knee is sore from fannying around pretending to do lunges and king deadlifts last night...:(

PikeKing

12-05-2005, 19:56

back felt fine, DLs on the whole felt easy, abs were really working.

i decided to use the oly bar rather than thick bar as my thick one has no markings on to judge hand placement.

Fred

12-05-2005, 20:22

i decided to use the oly bar rather than thick bar as my thick one has no markings on to judge hand placement.

measure it out and use black tape to mark it out

PikeKing

12-05-2005, 20:23

i know how to do it, i cant be arsed to do it

Knighty

12-05-2005, 20:31

mark that shit with some masterpeice, not tape!

GoldenArrow

12-05-2005, 23:04

or. a permanent marker.

PikeKing

13-05-2005, 08:29

feel like i've been hit by a bus today and the bus stopped and backed over me, then drove over me again

Robert

13-05-2005, 11:18

The chalk marks should show you wher to place your hands. Wuss.

PikeKing

15-05-2005, 01:29

The chalk marks should show you wher to place your hands. Wuss.

1. not allowed chalk
2. shut it hernia boy

PikeKing

15-05-2005, 02:00

Friday 13th May, Early Afternoon

Vertical Upper Body

Skipped Calves, had to walk around London all day Saturday.

Warm up
Shoulder Box 2 sets

DB OHP
w/u 10kg x 8, 18kg x 5
24kg x 8, 7, 5

This was hard. I'm using regular DBs now. I think this may of even gone backwards. However my traps were pretty sore from the DLs and farmers walks. More reps with 24s next week.

A, V-Grip Lat Pulldown
w/u 35kg x 8
50kg x 10
55kg x 8
60kg x 8

B, Stiff Arm Pulldown
15kg x 8
17.5kg x 8, 8

OUCH, still painful. Load for the pulldown may of been a bit light to begin with. Will do 3 sets of atleast 60 next time. Stiff arm, weights probably about right, maybe manage 20kg.

Thick Bar Curls
30kg x 8, 8, 8

2nd time doing them, still dont like em. Having a hard time maintaining good form.

Kneeling OH Rope Cable Extension
17.5kg x 8
20kg x 6
18.75kg x 8

This is an odd exercise. Not done overhead triceps work for a very long time. Felt very different tot he stuff I normally do. I cant get my arms above my head today.

Reverse Flies
6kg x 10
7kg x 10, 9

HARDCORE!!

Stretched.......

Alex (Big-AL)

15-05-2005, 07:56

Those thick bar curls are a sod. I found that if i just kept the rest of me completely rigid then the curl form seemed to take care of itself to an extent. It can be a killer on the thumbs!

AL

PikeKing

16-05-2005, 22:06

Monday 16th May, 8pm ish

Lower Body

Warm up
Treadmill
Rev Lunge & Twist
Single Leg GMs
Prone Scorpions
Band Side Steps
Band Hip Flexion and abductions

Single Leg RDL
20kg x 8
35kg x 10
40kg x 10, 10

These felt good, left leg is still harder. Will take the weight up next week.

Zercher Squat
w/u 40kg x 8

1&1/2s
65kg x 8
70kg x 8
Realising I am looking at the the weight from two workouts ago so the weights are too light x 1
80kg x 8

Regular Reps
80kg x 12

Well as you can see I got the weights all mixed up this time. Should of gone 70, 75, 80. oh well nevermind. I think I may start doing straight sets on this exercise. 3 sets of 80 next week.

Standing Cable Crunch
25kg x 12
30kg x 12
35kg x 10

Superstrict, abs hurt.

Stretched.......

Good workout over all, had no fuel for it though so I tried a freebie caffeine & taurine drink.

Do I need more volume in my leg workouts?

bird

16-05-2005, 22:18

Good stuff pk!

Tricky

17-05-2005, 00:52

Do I need more volume in my leg workouts?
...the frequencies quite high isnt it? Whats the density - you keep rest periods constant right? Could always through in some lovely dynamic lunges ;)

Knighty

17-05-2005, 08:49

Stick some masterpiece on that shit...!

...or not!

How about adding in some step ups, or a different type of lunge that's possibly more ham dominant than the lunges you are doing in your other session?

PikeKing

17-05-2005, 10:00

so far i have

3 sets of rdls
4 set of zerchers

AND

4 sets of dynamic lunges
3 sets of DLs

not having a rack limits me

exercises available to me are:

Single Leg Press (not enough weight for bilateral)
Leg Ext
Seated Leg Curl
Standing Cable Leg Curls
Step up
Bulgarian Squats
Walking Lunges
Reverse Lunges
Lateral Lunge
Elevated Lunges
Ummmm....

GoldenArrow

17-05-2005, 10:09

Front Squats?

PikeKing

17-05-2005, 10:18

yeah front squats are an option, dont really fancy cleaning the weight though to be honest.

BB Hack Squats are an option too

Scourge

17-05-2005, 10:40

Jefferson squats?

Tricky

17-05-2005, 11:53

so far i have

3 sets of rdls
4 set of zerchers

AND

4 sets of dynamic lunges
3 sets of DLs

not having a rack limits me

....
TBH with that lot in i wouldnt personally bother adding another....if you still want more vol you can always increase sets/reps.

Knighty

17-05-2005, 15:55

Split Squats
OH Squats
Leg Press?

PikeKing

17-05-2005, 21:41

I think for the moment I'm going to keep the workouts the same, as the weights are going up its gonna get harder.

It just doesnt feel right being able to walk normally the day after a legs session.

PikeKing

17-05-2005, 22:03

Tuesday 17th May, 2pm ish

Horizontal Upper Body + Calves

Leg Press Calve Raise
w/u 100kg x 8 regular reps
165kg x 8, 8, 7, 6 all with 10 sec pause at the bottom

This was excruciating, I added a 4th set when I failed to hit 8 on set 3. This is so painful. My calves will grow or die!

Shoulder Box Warm up
3kg 2 x 10

Standing One Arm Low Row + Rotation
w/u 15kg x 8
25kg x 10
27.5kg x 10, 10

Pretty cool, had shakey legs from the calve work. My form went a bit crappy on the final set so I'll probably aim for 3 sets at 27.5 next week. This also the maximum weight for the gay cable machine at me gym. Time to start adding plates me thinks.

Ball One Arm DB Press
w/u 14kg x 8, 20kg x 5
28kg x 10
30kg x 8
32kg x 8

All good here. The 32kg was pretty hard, left arm especially. Nearly pressed myself off the ball too. Sweet. Next time 3 sets with 32kg. After that I have to go to Oly DBs, dont fancy trying to get a on a ball with them, much more awkward. I'll do them on a bench.

30 Degree Chest Supported DB Row
24kg x 8, 8
26kg x 8

My upperback = BEEFCAKE. 26kg for all sets next time.

2" Bar Close Grip Bench
50kg x 10
60kg x 10
70kg x 10

Decided to drop the pressups as I could be bothered to fart around tieing myself up with bands. I was a bit nervous about benching but it went well. Could easily of done all 3 sets with 70kg. Will attempt that next week, maybe go up. I am taking it slow on here.

Band Cuban Rowtation
Gay band 3 x 15

yawn, changing this next time.

Stretched...

Also did some EQIs when I finished work. Did the bulgarian squat one, left hip is way way tighter, my knee was like 2" from the floor. Other leg, knee was one the ground right away. Did it for adductors also, not to bad.

Narc

17-05-2005, 22:15

ooooh some weight

PikeKing

17-05-2005, 22:32

ooooh some weight

i reckon i'll have some nasty doms tomorrow :030:

Tricky

18-05-2005, 01:43

:023:

PikeKing

18-05-2005, 10:06

wtf!? no doms!

must be my fantastic nutrition :104:

666

18-05-2005, 12:49

Maybe it's gonna be so bad they're really D DOMS, and you'll get nailed tomorrow morning.

PikeKing

18-05-2005, 22:33

i've ****ed my shoulder

bunnyluva

18-05-2005, 22:34

That sucks, where does it hurt? and dont say 'shoulder'

Phil

Fred

18-05-2005, 22:36

****ed as in hurts a little bit and will be better in a few days

or

****ED

??

PikeKing

18-05-2005, 22:38

it hurts in the same place that hurt for 8 months keeping away from training

GoldenArrow

18-05-2005, 22:40

No problem then, carry on! :D

bunnyluva

18-05-2005, 22:42

Do you know which movements aggravate it? If not you're just going to have to add one movement at a time, perhaps do some leg work then bench press and see what its like.

next session leg work and rows and see what feels like,

until you find out whats causing it.

Phil

666

18-05-2005, 22:48

Bad luck mate. Did you ever get it diagnosed?

Tricky

19-05-2005, 00:48

oh no...

Knighty

19-05-2005, 08:28

Ah shit mate...this is why I'm not even going to look at a weight until I've had some kind of corrective treatment for my shoulder - it feels fine now, but I know it isn't right still

Do you know what you actually did to it all that time ago?

PikeKing

19-05-2005, 23:35

i was told i had an anterior capsule sprain which is about as vague as you can get!

Like a buggered shoulder syndrome, means about the same thing

PikeKing

19-05-2005, 23:43

Thursday 19th May, 9pm

Lower Body

Warm up
Reverse Lunge & Twist
Single Leg GMs
Band Side Steps

DB Walking Lunges
w/u 14kg x 6
20kg x 10
22kg x 8
24kg x 5 + 5
26kg x 8

Did these to give my shoulder a bit of a rest, didnt fancy the crossface grip today. These were pretty good, forgot how much of an issue grip is though. I had to drop the DBs on the 3rd set as when i dropped into a lunge one of the bells hit a rowing machine and I lost my grip. 26kg x 8 was pretty hard on the grip and the legs.

Oly Bar Deadlift
w/u 60kg x 5, 80kg x 5
110kg x 8
115kg x 8
120kg x 8

These jsut didnt feel right tonight. I normally set up right infront of the mirror so I can watch myself as I fill my belly with air, kind of helps me set my abs. Tonight I was set back from the mirror, I normally wear glasses but not when training, I couldnt see myself properly and I dont think I got my abs right once. I was going to attempt some heavier singles but after 120 felt heavy and the ab thing I decided not to.

Thats all folks, gym closing..

Pretty good workout over all, especially considering this morning I wasnt going to bother training at all.

Narc

19-05-2005, 23:56

Glad to see you got your ass in gear

PikeKing

19-05-2005, 23:58

my ass is huge

GoldenArrow

20-05-2005, 00:01

Thursday 19th May, 9pm

I normally wear glasses

:D :D

Fat boy, come to the meet, we'll sort out your deadlifting!

PikeKing

20-05-2005, 00:02

nothing wrong with my deadlifting, except the weight!

GoldenArrow

20-05-2005, 00:04

and the fact the guy doing it is 2 stone underweight!

Zing!

PikeKing

20-05-2005, 00:06

oi!

I am one stone short of my target actually baldy

PikeKing

20-05-2005, 08:16

I've woken up without any doms, this worries me, it'll probably kick in around lunchtime as I trained late. My post workout nutrition and meal consisted of 1 scotch egg, i rule!

PikeKing

22-05-2005, 01:07

I'm not posting in here or a while, my old shoulder problem has come back, I will continue to train legs...

I'll start a new journal when I think i'm ready.

Robert

22-05-2005, 01:38

wy your not on msnanymore??

Narc

22-05-2005, 09:22

bunnyluva

22-05-2005, 10:18

Goodluck with that shoulder.

Phil

Angel Delight

23-05-2005, 00:03

It won't be as bad as last time. You have an Angel with a Dirty Face to help you.

PikeKing

23-05-2005, 00:16

It won't be as bad as last time. You have an Angel with a Dirty Face to help you.

what the hell does that mean?

Robert

23-05-2005, 00:29

it means i am going to don my halo and then roll about in pig shit

then help you out

PikeKing

23-05-2005, 21:36

Monday 23rd May Lunchtime

Lower Body

Warm up - normal movement prep crap

Elevated DB Lunges
12kg x 10
20kg x 10 - quit, shoulder hurting

Single Leg Press
2 x 8
more weight x 8

Cable Standing Hamstring Curl
various weights x 5 sets of 10

Ball Ab Work

Sam

24-05-2005, 00:48

Hope things get better for your injuries, training looks interesting regardless.

PikeKing

26-05-2005, 22:36

Thursday 26th May

Lower Body

Bodyweight Circuit

A. Speed Squats x 20
30 secs
B. Alternate Lunges x 10
30 secs
C. Jump Squats x 20
30 secs
D. Jumping Lunges x 10
120 secs repeat once more

Wanted to do this 3 times through but quads were cramping and my lungs had given up

Band Pullthroughs

3 sets of 12

Robert

26-05-2005, 22:41

quads were cramping and my lungs had given up

tell me bout it

Tricky

27-05-2005, 13:03

Thursday 26th May

D. Jumping Lunges x 10

Ow

PikeKing

30-05-2005, 19:02

Monday 30th May

Lower Body

Warm up
Rev Lunge & Twist
Single Leg GMs
Pullthroughs
Band Sidesteps
Band Hip Flexion & Abduction

Pistol Squat
3 x 8 - OWNED

http://www.iron-city.net/coolstuff/Itshardtohavemuscleowned.jpg

This was bloody hard, I was desperately trying to break parallel but for some reason I couldnt, almost impossible on my left leg. I nearly fell on a guy doing incline curls when I lost my balance. I WILL get better at these!

Mcguyver Workout
Ponce about trying to use a dip belt and loading pin to do belt squats x 10 mins
failed because chain was grinding through my hip x 1

Damn

Cable Lunges! - Used dip belt, attached low cable to it, did reverse lunges.
27.5kg x 15 - this is the full stack on my gay cable machine!
added 2 10kg DBs x 15
added supermini band x 15, 15

kinda cool, glute ownage

Hamstring of Steel Circuit
Bent Leg Hip Extension x 10
Hip Extended Ball Curls x 10
Straight Leg Hip Extension x 10

had another go, got cramp....cried x 1

stretched...

oh yeah incase you're wondering, I'm trying to train my legs without putting any load through my shoulder until its healed, so far so good, its getting better.

Narc

30-05-2005, 19:23

what happened to these pics of all your curious excercises mister?

PikeKing

30-05-2005, 19:26

never happened, couldnt get anyone to take pics

Narc

30-05-2005, 19:31

:022:

GoldenArrow

30-05-2005, 20:22

:ninja:

ice_mach

30-05-2005, 20:29

u could always use the timer on ur phone to do it for u, lol.

GoldenArrow

30-05-2005, 20:38

Get a tripod!

PikeKing

30-05-2005, 20:42

u could always use the timer on ur phone to do it for u, lol.

only just discovered this!

the block

30-05-2005, 20:42

get a friend! (i mean make one)

GoldenArrow

30-05-2005, 20:46

only just discovered this!
So did I! and the 'edit picture - insert clipart' bit!

It led to this....

PikeKing

30-05-2005, 21:50

I have to say my legs are feeling suprisingly knackered already

GoldenArrow

30-05-2005, 22:00

You're not hardcore until you have DOMS so bad you're cramping up unracking the bar like I was.

Randomly: Jumping lunges are hard.

PikeKing

30-05-2005, 22:10

You're not hardcore until you have DOMS so bad you're cramping up unracking the bar like I was.

Randomly: Jumping lunges are hard.

well my legs were cramping doing that bodyweight circuit last week.

jumping lunges are much harder when done in that circuit

GoldenArrow

30-05-2005, 22:23

If it doesn't involve sitting down for 5 minutes between sets, I'm not interested :D

Angel Delight

30-05-2005, 22:48

never happened, couldnt get anyone to take pics
You mean me and I was too busy doing some hard-core training!!!!!!

PikeKing

31-05-2005, 00:01

You mean me and I was too busy doing some hard-core training!!!!!!

you dont post it, you didnt do it :019:

PikeKing

06-06-2005, 22:19

Monday 6th of june

Messed about doing grip exercises

light thick bar curl to warm up

25kg x 10, 10

Plate pinching

6 x 2.5kgs max time twice in each hand
4 x 5kgs max time twice in each hand
2 x 10kgs max time in each hand
20kg max time in each hand - this was really easy

Various types of lever work

Wrist Roller

10kg x 1
15kg x 1, 1 - had to pause lots on the second go

Thick DB one arm DL

went up to a single with 63.5kg

Forearms felt huge, couldnt hold my bottle very well to drink from.

PikeKing

08-06-2005, 20:58

Wednesday 8/6/05, Lunchtime...

Movement Prep warm up as usual.

OH Squat Practice
2 x 10 with stick
2 x 10 with bengdogg bar

Leg Cranks (all bodyweight)

Speed Squats x 20
30 secs
Dynamic Alt Lunges x 10
30 secs
Jump Squats x 20
30 secs
Jumping Lunges x 10
120 secs
Speed Squats x 20
30 secs
Dynamic Alt Lunges x 10
30 secs
Jump Squats x 20
30 secs
Jumping Lunges x 10
Sweat x lots
Die x 1

Single Leg Cable Hip Extensions
12.5kg x 10
15kg x 10

Seated Leg Curl
30kg x 10
40kg x 10

Stretch everything........

Have IMS now <buff>

Narc

08-06-2005, 23:17

nutter

Tricky

09-06-2005, 13:10

i would NOT fancy that at all

Fred

09-06-2005, 13:12

i'm gonna do it

ice_mach

09-06-2005, 13:26

got quite the endurance there, would probs give up doin that lot

PikeKing

09-06-2005, 20:54

got quite the endurance there, would probs give up doin that lot

giving up was all i was thinking about!

PikeKing

09-06-2005, 21:01

Thursday 9th June, 7pm ish

More grip training

Light Zotterman Curls to warm up
8kg x 10, 10

not a good start, shoulder didnt like this

Rolling Thunder Holds
40kg x 10secs each hand
45kg x 10 secs each hand
50kg x 10 secs each hand x 2
55kg x 10 secs each hand

not really that hard

Barbell Wrist Curls
35kg toner bar x 12
40kg oly bar x 12
50kg x 6 - ouch!

saw a load of pumpers and toners doing this so I thought I'd have go, pretty good actually, I'll feel this in the morning!

DB Wrist extension
6kg x 10, 8

Thought i'd better try and maintain some kind of balance, very hard.

Ball Full Crunches
BW x 10
20kg x 10
24kg x 10
28kg x 10

Time filler, moderately difficult

Stretched lots

Fred

10-06-2005, 11:01

Wrist Curls

PikeKing

10-06-2005, 22:15

Wrist Curls

???

Fred

11-06-2005, 00:00

u homo

PikeKing

11-06-2005, 00:42

u homo

can it cardio boy

Fred

11-06-2005, 10:31

haha

PikeKing

12-06-2005, 23:01

Sunday Early Afternoon

Movement Prep Warm Up
Rev Lunge & Twist
Single Leg GMs
Elbow to instep lunge
Band Side Steps

OH Squat Practice
Stick x 10
Beng Bar x 10, 10
Oly Bar x 10

Leg Cranks (BW unless stated)
Speed Squats x 20
30 secs
Alt Lunge with med ball rotation (5kg) x 10
30 secs
Jumps Squats x 20
30 secs
Jumping Lunge with med ball rotation (5kg) x 10
120 secs
Speed Squats x 20
30 secs
Alt Lunge with med ball rotation (5kg) x 10
30 secs
Jumps Squats x 20
30 secs
Jumping Lunge with med ball rotation (5kg) x 10

Started talking to someone, decided not to do anything else.

Starbucks x 1
Macdonalds Pound Saver Menu x 1

PikeKing

15-06-2005, 21:02

Wednesday 15/6/05 4pm

Warm up
Rev Lunge & Twist
Single Leg GM
Elbow To Instep Lunge
Lateral Lunge

A, Barbell Step Up

25kg x 10, 10, 10

B, Back Squat

40kg x 20, 20, 20

C, DB Walking Lunge

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

ABC Cable Crunch

15kg x 10, 10, 17.5kg x 10

Face Pulls

15kg x 12, 20kg x 12

Stretched........

Legs thing was hard. Rested 60s between exercises and 120+ before repeating it. It was cardio though really, step ups felt hardish, squats was pure cardio, by the time I was lunging I was just knackered.