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PikeKing's Pikey Progress Journal

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PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/05/01 18:56:20 (permalink)
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ok i've changed my mind again.

I've spent most of the day thinking about this while watching tv, heres what I'm gonna be doing.
Press Day

ME Exercise:
Bench Press, Foam Press, Band Bench Press. These will be heavy triples.
Dips, DB Bench. These will be a heavy five reps.


Gonna spend just one week on each exercise, I may even make all the exercises 5 reps. Could be possible that the reason I so tired is the singles I have been doing for the last 3 months on the 1-6 wave loading. Gonna start with the foam press. Will also need to get some DB handles sorted.

Military Press 4x6
Close Grip Bench 4x6


I'm also toying with the idea of putting an incline DB press after the ME Exercise. If I do, it will be 3 set of 6 and so will be the military press and a close grip bench.


Upper Body Pull

ME Exercise

Pull ups, Wide Grip Pull ups, Parallel Grip Pull ups, Supinated Pull ups. These will all be done for 5 reps.


I'm not sure about the supinated grip, never really used it, if I have its been something I've thrown in a the end. I think pull ups will work better for the ME exercise than a rowing movment, especially as I'm not able to do any of the good ones at the moment!

Chest Supported Barbell Rows 4x8-10
Band Face Pulls 2x10-12
Rear Delts 2x10-12


May also put some form of grip work in here.

Right, chest supported barbell rows, I havent done these for a long time, so I'm gonna try them out. If they are crap I'll do either do it with DBs, or do One Arm Rows or Supine Rows. The face pulls and rear delts are mainly for a prehab/rehab to make sure my external rotators dont get really over powered by my hyoooge lats and pecs. I'm still not doing any biceps work, as we all know, biceps are for benders.


My leg training is gonna be the same as it has been for the last few weeks, just gonna keep plodding along seeing what my lower back will allow me to do. Core work will be done as and when I feel like it. Probably twice per week.
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tyrob
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RE: PikeKing's Pikey Progress Journal 2004/05/01 20:48:36 (permalink)
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biceps are for benders,lmao good luck with new routine
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/05/02 19:50:12 (permalink)
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Sunday 4:30pm - Back

ME Exercise - 5RM

Regular Width Grip Pullups (hands are about 4-5 inches wider than shoulders)

BW x 5
5kg x 5
10kg x 5
15kg x 5
17.5kg x 1! [xx(]

Chest supported barbell rows

50kg x 10
60kg x 10
70kg x 10
75kg x 8 ****ty form
65kg x 10

Face Pull on Lat Pulldown

25kg 2x10

Rear Delts

6kg 2x12


Blood Pressure Cuff Lower Abdominal Work

1 set of ten alternate leg lifts.

Barbell Side Bends

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

Right so this was my first session of my westside inspired back workouts. The pull ups were good, I wasnt expecting to hit 15kg for 5. The 17.5kg felt a lot heavier, I did one rep and thought there is no way I was gonna hit 5 so I stopped there.

Supported Barbell Rows were great. Could really feel my whole back working. Form was a bit crap with the 75kg. I think next time I do this I'll use 70kg for 4 sets.

Face pulls and rear delts work was done just to keep a balance between my lats and my mid back. They were good. I got a a good pump too .

Finished with some core work, good stuff, good workout today.
Yib
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RE: PikeKing's Pikey Progress Journal 2004/05/02 20:05:12 (permalink)
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quote:

Blood Pressure Cuff Lower Abdominal Work

do you mind explaining what this is. and do you always do lower ab work as the first exercise? I remember you posting something like that somewhere, but wasnt sure.
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/05/02 21:31:34 (permalink)
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yeah lower ab work should always be done first

ok the exercise, this is a specialist exercise

basically lay on your back with a blood pressure cuff under your belly button, legs bent. pump it up to a set pressure, then use you lower abs to press on the cuff adding 30mg extra pressure. Now hold that position while lifting one leg in the air, lower it and repeat. You have to keep the needle still. Sounds easy but this is difficult stuff.
Yib
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RE: PikeKing's Pikey Progress Journal 2004/05/02 22:12:04 (permalink)
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eeee...lol...I dont think Ill be trying that anytime soon. what else would you recommend for abs. Im getting really really really bored with the same ol' weighted crunches.
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/05/05 15:45:36 (permalink)
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Wednesday 12:45pm - Chest etc.....

ME Exercise - 5RM

Dips

BW 2x8
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 1/miss spotted [xx(]

15 Degree Incline DB Press

32kg x 10, 8

Standing Military Press, Strict

55kg x 4
50kg x 6
45kg x 6

Close Grip Bench Press

50kg x 6
60kg x 6
70kg x 6

DB External Rotations

3kg 2 x 10 HARDCORE MOFO!!

Groovy workout, max effort was dips today, these went well. 40kg was the first set that started to feel heavy and if i'm honest some of these were a little shallow. 50kg was hard, all the reps were good depth. 60kg was impossible as soon as i took my feet away I swinging all over place, once I tried the descent it was too fast, lucky I had a safety guy there who helped me get back up. I should of tried 55kg probably.

Incline Presses were to get a little extra volume on my moobs.

Military press was next, they were really hard for some reason, must of been the incline press. I think as shoulders have quite a high priority with me at the moment next week I will use it as my second exercise.

Close grip was good, only the last set really put up any resistance.

Good session.

Next week will be either DB Bench of Foam Bench as the ME, with the same assitance exercises to follow except the military press will be before the incline DB press.
tyrob
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RE: PikeKing's Pikey Progress Journal 2004/05/05 16:32:19 (permalink)
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hi pk nice workout,i just started doing narrow grip bench for triceps how far apart should my hands be on this excercise
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/05/05 16:43:41 (permalink)
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my hands are about an inch away from the smooth bit in the centre of the olympic bar, a close grip bench is anything narrower than your regular bench of course
tyrob
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RE: PikeKing's Pikey Progress Journal 2004/05/05 17:19:55 (permalink)
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so thats about a 8in gap between both hands yes/no
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/05/05 19:13:34 (permalink)
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um i'm not sure, i think its more than that
Slyblackdragon
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RE: PikeKing's Pikey Progress Journal 2004/06/18 05:41:54 (permalink)
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Haven't read through the 14 pages of your journal, lol. But are you doing some sort of Westside training? How is it working for ya?
Knighty
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RE: PikeKing's Pikey Progress Journal 2004/06/18 07:30:58 (permalink)
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