View Full Version : I'm stating a journal coz pikeking threaten legal action if i didnt
Day 1:
Back Squats 3 x 5 x 140 kg
Lunges 3 x 8 x 60kg
Day 2:
Barbell Bench Press 3 x 5 x 105kg
Rows 3 x 5 x 110kg
Incline DB bench 3 x 5 x 44kg each db
One arm DB rows 3 x 5 x 50kg Each Dumbell
Before when doing my routine I was doing 10 x 100kg on bench but now only 105 for 5 feels a lot harder work and my form is much better/slower and controlled really making my chest work and without a spotter.
PikeKing
13-04-2005, 10:38
nice work birdy, also benching without a spotter produces a hormonal respone similar to deadlifting and squatting, due to the live or die scenario
LOL. Good work, James. Strong ****er.
Complete Routine:
Day 1 Quads
Front or Back Squat 3x5
Lunges 3x8
Abs
Calfs
Day 2 Horizontal Upper Body
Bench Press 3x5
Barbell Row 3x5
Incline DB Press 3x5
One Arm Row 3x5
Day 3 Hips & Hams
Deadlift, Sumo, SLDL 3x5 or 5x3
GluteHam Raises 3x5
Shrugs
Day 4 Vertical Upper Body
Dips 3x5
Military Press 3x5
Wide Grip CHins 6x5
Arms:
Skull Crushes +
Barbell Curls supersetted for 15min edt
Buy a thick bar for your chins.
I am making a rule now. Anyone who doesn't chin on a thick bar is a homo.
PikeKing
13-04-2005, 15:35
Buy a thick bar for your chins.
I am making a rule now. Anyone who doesn't chin on a thick bar is a homo.
i did a mixed grip chin the other day, one hand pronated the other hand neutral holding the rolling thunder handle i hooked to the bar, hand cracked, so i stopped :017:
Why did you stop the Westside style PL?
Why did you stop the Westside style PL?
once a pumper, always a pumper :025:
3x5 is hardly pumping and even if I am a bodybuilder I still lift more weight than you
HAHAHA, owned!
Bird is one of the strongest on this site, in fact, if he used the equipment that Alex does, I think he would be miles stronger. Bar rogue, he IS the strongest in my view.
Bow down to, James.
Your deadlift sucks though.
3x5 is hardly pumping and even if I am a bodybuilder I still lift more weight than you
I wasn't taking the piss mate. I really dig the routine, just wondering why you went back to a more BB style routine.
haha i was only messing
you big strong sexy dude i want ur babies
/end rob
Been a bit ill last couple of days so although 95% lacking stength due to lack of nutrition as well as not wanted to over exert myself.
Barbell Bench Press 3 x 5 x 95kg
Rows 3 x 5 x 100kg
Incline DB bench 3 x 5 x 42kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
Those pauses were tough but I enjoyed this new aspect of my training.
Deads
Few warm up sets then
1 x 5 x 180kg
1 x 5 x 180kg
1 x 6 x 180kg
The hamstring curls
Few warm up sets then
3 x 5 x 70kg
My traps are sore as fcuk from the deads now!
PikeKing
23-04-2005, 10:02
start repping some real weight you big girl!
Rogue_zero
23-04-2005, 10:11
nice work dude
Good, solid training birdy.
Day 4 Vertical Upper Body
Dips 3x5 Belt broke so 3 x 15 bw
Seated DB Press 3x5 x 36kg each db
Wide Grip CHins 3x5x bw
Arms:
Skull Crushes +
Barbell Curls supersetted for 15min edt
Barbell Curls
8,8,8,8,6,6,5 @50kg
Skull Crushes
8,8,7,8,7,6,5 @50kg
PikeKing
23-04-2005, 21:05
belt broke? a dip belt or a suspender belt?
those dips must of been easy then?
do u have back support on the seated press? meaty DBs
how are those chins going? getting any easier? did u stop at 5 coz thats what the routine says or could u of done more?
How'd the edt feel? i would stick 2.5-5kg on the bar for both of the exercises next time.
1. The clip bit of the chain then you connect to the belt has bent, I'm not sure where to get a new one as that was a maximuscle one and havn't seen many others out there.
2. Yes the dips were very easy as i'm usually doing 6 with 60kg on.
3. No back support, I am totally raw for everything cept deads where I wear a belt.
4. Chins coming along nicely few weeks time I should be adding weight if all goes to plan.
5. It was tough and I liked it for that reason I love pushing myself, done.
PikeKing
23-04-2005, 21:14
go to any hardware/B&Q type store, you'll find what you're after
Yep thats just what I was thinking.
Day 1:
Back Squats 3 x 5 x 142.5 kg
Lunges 3 x 8 x 60kg
Tough session as usual really feeling it now, was really up for this session after just about getting started on by some 19 stone fella as I was warming up for squats, dickhead.
Mega DOMS in tris and bis from last session, and the forcast is massive DOMS in glutes and quads in days to come :)
PikeKing
25-04-2005, 22:41
you should of done squats with that guy, you lunge with a barbell today then?
lol I would have liked too! Yeh barbell lunges only.
**** that shit, you should have give him a stone cold stunner :045:
Barbell Bench Press 3 x 5 x 100kg, last set a pause at the bottom of the movement.
Rows 3 x 5 x 105kg
Incline DB bench 3 x 5 x 50kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
My quads have never been this sore!
PikeKing
27-04-2005, 22:48
You DB bench is cool!
How you liking those iso rows second time round?
They are a bitch but you gotta love em.
i too am using iso rows, 5 sec hold, only with BB rows.
james, do you get sick crazy doms in your lats traps and rhoms, oris it just me?
PikeKing
28-04-2005, 10:28
i too am using iso rows, 5 sec hold, only with BB rows.
u is both my bitches :029:
No I don't get crazy DOMS there with that exercise mate, I do however after deads.
Day 1:
Back Squats 3 x 5 x 142.5 kg
Lunges 3 x 8 x 65kg
Right now i'm including my diet in the journal as well.
Thursday.
1. 25g Whey in Water
2. 125g Oats with 50g Whey in 400ml Skimmed milk
3. 8 Egg Whites with 2 Yolks and 4 pieces buttered wholemeal bread and pint milk.
4. 350g Chicken and 4 pieces buttered wholemeal bread and 4 pints of milk
Day 2 Train
Barbell Bench Press 3 x 5 x 100kg
Rows 3 x 5 x 100kg
Incline DB bench 3 x 5 x 50kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
5. PWO 50 g Whey in water
30 mins post workout 75g maltodextrin in water.
6. 100g Pasta (dry weight) and 150g Tuna
and thats it so far folks, will update diet later.
awesome workout
awesome diet
awesome
PikeKing
05-05-2005, 21:10
very nice
i love you
Bird/PikeKing/Bird etc why the sudden usage of 5 second ISO holds in rows? What else could you use them for?
Right now i'm including my diet in the journal as well.
Thursday.
1. 25g Whey in Water
2. 125g Oats with 50g Whey in 400ml Skimmed milk
3. 8 Egg Whites with 2 Yolks and 4 pieces buttered wholemeal bread and pint milk.
4. 350g Chicken and 4 pieces buttered wholemeal bread and 4 pints of milk
Day 2 Train
Barbell Bench Press 3 x 5 x 100kg
Rows 3 x 5 x 100kg
Incline DB bench 3 x 5 x 50kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
5. PWO 50 g Whey in water
30 mins post workout 75g maltodextrin in water.
6. 100g Pasta (dry weight) and 150g Tuna
and thats it so far folks, will update diet later.
Yeah nice workout Bird!
but why the protein before the malto PWO?
Thats what James off MT suggested.
Right now i'm including my diet in the journal as well.
Thursday.
1. 25g Whey in Water
2. 125g Oats with 50g Whey in 400ml Skimmed milk
3. 8 Egg Whites with 2 Yolks and 4 pieces buttered wholemeal bread and pint milk.
4. 350g Chicken and 4 pieces buttered wholemeal bread and 4 pints of milk
Day 2 Train
Barbell Bench Press 3 x 5 x 100kg
Rows 3 x 5 x 100kg
Incline DB bench 3 x 5 x 50kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
5. PWO 50 g Whey in water
30 mins post workout 75g maltodextrin in water.
6. 100g Pasta (dry weight) and 150g Tuna
7. 200g Oats with 700ml SS Milk and 50g Whey
and thats it so far folks, will update diet later.
updated..only a few more meals left..
Bird/PikeKing/Bird etc why the sudden usage of 5 second ISO holds in rows? What else could you use them for?
?
Final Thursdays Diet.
Right now i'm including my diet in the journal as well.
Thursday.
1. 25g Whey in Water
2. 125g Oats with 50g Whey in 400ml Skimmed milk
3. 8 Egg Whites with 2 Yolks and 4 pieces buttered wholemeal bread and pint milk.
4. 350g Chicken and 4 pieces buttered wholemeal bread and 4 pints of milk
Day 2 Train
Barbell Bench Press 3 x 5 x 100kg
Rows 3 x 5 x 100kg
Incline DB bench 3 x 5 x 50kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
5. PWO 50 g Whey in water
30 mins post workout 75g maltodextrin in water.
6. 100g Pasta (dry weight) and 150g Tuna
7. 200g Oats with 700ml SS Milk and 50g Whey
8. tuna Sandwich 150g Tuna and 4 wholemeal pieces of bread.
9. 250g Cottage Cheese.
.
Pikey suggested them to me and I gave them a go, they are real tough and I can really feel my back working!
Pikey can you add anything for other exercises to use them on?
Day 3 training
Deadlifts
60 x 12
100 x 8
175 x 3 x 5 was pretty tired
Hamstring Curls
55 x 12
75 x 3 x 5
55 x 12
Finished with a cheeky drop set, sorry pk
Day 4 Vertical Upper Body
Dips 3 x 15 bw
Seated DB Press 3x5 x 36kg each db
Wide Grip CHins 3x5x bw
Arms:
Skull Crushes +
Barbell Curls supersetted for 15min edt
Barbell Curls
8,8,8,7,6,6,5 @52.5kg
Skull Crushes
8,8,8,8,7,6,5 @52.5kg
PikeKing
08-05-2005, 19:17
get a bloody dip belt you toner!
stop chasing the pump!
uk machine
08-05-2005, 21:50
id agree and get the belt on and hit those tris with heavy weight. strong curls and skulls.
I know my belt is broken from dipping 60kg, will get it fixed for next session.
Day 1
Squats
70 x lots
100 x lots
145 x 3 x 5
Lunges
65 x 3 x 8
Calf Rasies
50 x lots
120 x 5
140 x 3 x 5
Day 2
Barbell Bench Press 3 x 5 x 100kg
Rows 3 x 5 x 105kg
Incline DB bench 3 x 5 x 50kg each db
Seated Machine Row with 5 sec iso retraction 3 x 5 x 140kg
Dips 3 x 15 bw
Seated DB Press 3x5 x 36kg each db
Wide Grip CHins 3x5x bw next week might try weighted
Arms:
Skull Crushes +
Barbell Curls supersetted for 15min edt
Barbell Curls
8,8,7,6,6,5 @55kg
Skull Crushes
8,8,7,7,7,7 @55kg
the block
14-05-2005, 21:47
Thats what James off MT suggested.
why did james suggest them? i know its cos you asked him :040: but did he elaborate on the benefits of that?
the block
14-05-2005, 21:55
:( :022:
PikeKing
15-05-2005, 01:49
What does edt mean?
Escalating Density Training
Man of Steel
03-06-2005, 16:16
You still training?
training hasn't been too good, work has really taken over, I work in a warehouse, I work long hours and am always on my feat moving heavy stuff around, I think i'm burning too many calories to gain anything. Changing to a 3 day split now and that should help a little to fit in I think.
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