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PikeKing's Pikey Progress Journal

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PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/13 13:09:59 (permalink)
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Chest & Shoulders 7:45am Tuesday

Bench Press - Regular Grip

85kg x 8
95kg x 4
105kg x 3

30 Degrees Incline DB Press

30kg 8, 7, 6

Accentuated Eccentric Bench Press, 10 second Eccentric, Explosive Concentric 5x2

75kg 2, 2, 2, 2, 2

Cuban Press

15kg 8, 6, 6

Last set supersetted with L-Lateral raise 3kg 1 x 8 reps

Another workout done and dusted. Bench press was hard today, not sure what happened on the second set just seemed to run out of juice.
Inclines were hard too, still trying to get used to the different angle. Eccentric bench was a bitch, seems to be all triceps.
Cuban press at the end was the hardest exercise of the day.
#61
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PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/15 17:30:41 (permalink)
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Arms 2:15pm Thursday

Close Grip Foam Press

80kg x 8
85kg x 7
90kg x 7

Wall Supported Hammer Curls

16kg 8, 7, 5

DB Skullcrusher

14kg 8, 6, 5

Incline DB Curls

14kg 8, 6, 6

Pretty good workout today, one good thing about these arms days is I dont leave the gym feeling shagged! Foam press was good, went heavier from the start this week.
The hammer curls were painful!
Skullcrushers were cool, the 5th rep on the final set took about 5 seconds to complete! Joy!
Inclines were fine, nothing special, think I'll be stuck with the weight and reps for a while there.
#62
Knighty
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RE: PikeKing's Pikey Progress Journal 2004/01/15 18:39:04 (permalink)
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Hello mate.

How's your injury crisis coming along? I know as well as most after my ordeal that you can't put an accurate comeback date on these things until you're close to full fitness or at full fitness, but have you got any target dates for when you'd like to get back squatting and DLing?

#63
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/15 18:51:45 (permalink)
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My back is loads better, I'm pain free probably 90% of the time. Any pain I do get is caused my me doing something I probably shouldnt like trying to demo just how explosive a power clean should be to a client on tuesday morning [V].

I need work on my flexibility a bit, hip flexors mainly. Also lower ab strength need to be increased a bit. These to will work synergistically.

My plan at the moment is wait until the end of the month, if everything keeps going the same way I'll starting thinking about doing something similar to you Knighty. As for a date for a full recovery I dont know, very difficult to estimate that. I'm hoping to be training my legs relatively hard by march.

I've set a few rules for me to stick to for the 1st 3 months of normal training.

1. No oly lifts from the floor.
2. No deads including SLDLs in the same week as bentover rows.
3. Always do lower back isolation work.
4. Include more partial deadlifts.
#64
Knighty
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RE: PikeKing's Pikey Progress Journal 2004/01/15 19:47:12 (permalink)
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Good stuff mate, I wish you all the best and a speedy recovery.

Do you intend on doing any GPP work at all eventually, and has your nutrition changed in any way since not being able to train fully?
I can't wait to get into it, and of course some Oly lifts as soon as I get myself a good foundation built up with good nutrition and steady training.

#65
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/15 20:47:00 (permalink)
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I plan to do GPP. I've got my sled ready to go and and some medicine balls. Also I'll incorporate things like swings into it. Probably going to get a tire and some hammers too. Oh and I've got a tornado ball to play with.

My nutrition hasnt been great. I mean its alright, I'm probably getting about 200g of protein per day, as for the rest of it have no idea. I dont really have the motivation at the moment. I'm still managing to take udos/flax oil everyday, that hasnt changed as it part of my porridge/whey/oil breakfast.
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Knighty
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RE: PikeKing's Pikey Progress Journal 2004/01/15 21:18:24 (permalink)
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Do you need any help with nutrition at all, or just not bothered? I can have a look if you want and make suggestions.

Also what quals do you have? I'm currently studying a National in Sports Science, hopefully going on to a HND maybe or some other field, but it's all undecided at this exact moment.
#67
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/15 23:48:33 (permalink)
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quote:
Originally posted by Knighty

Do you need any help with nutrition at all, or just not bothered? I can have a look if you want and make suggestions.

Also what quals do you have? I'm currently studying a National in Sports Science, hopefully going on to a HND maybe or some other field, but it's all undecided at this exact moment.



For the moment I'm not worried with my diet really, I dont have the motivation to stick to it as I cant train properly. I tend to follow the massive eating principles outlined by John Berardi when I am motivated. Protein+Fat meals and Protein+Carb meals.

My qualifications, hmmm, well all the standard fitness bollocks qualifications. I have advanced qualifications in core conditioning and female training considerations. I'm mostly self taught, read books on muscle testing, lots of physio type stuff. Advanced strength training methods etc.. I dont have a degree, was at uni for a while, became ill and left. I'm thinking about doing a part time degree or if I can get by with professional qualifications and experience, I might try for a part time masters in a couple of years.
The one course I want to do it the NSCA Certified Strength and Conditioning Specialist, need a degree to get on that though.
#68
ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2004/01/18 00:17:18 (permalink)
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Correction PikeKing, you know you leave the gym feeling well and truly shagged after a session with me!
#69
ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2004/01/18 00:20:11 (permalink)
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Good job I'm your training partner PK because you know you have tried to wimp out a few times, but I've cracked the whip and forced you to push yourself a little bit harder. Keep it Up Babe!
#70
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/18 08:32:11 (permalink)
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quote:
Originally posted by ANGEL DELIGHT

Correction PikeKing, you know you leave the gym feeling well and truly shagged after a session with me!



yeah buts that when the gym is closed
#71
ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2004/01/18 20:49:38 (permalink)
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True. We work on our strength in the gym, but we have a high intensity cardio workout once the lights go out and the members leave the premises! YOWZA!!!!! Sweaty Betty!!!!!
#72
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/18 21:08:07 (permalink)
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who's this betty?
#73
ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2004/01/18 21:28:20 (permalink)
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Your blow up doll!!!! LOL.
#74
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/18 21:31:13 (permalink)
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touche
#75
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/19 22:12:44 (permalink)
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Back Workout - 5pm Monday

Incline Rows

30kg x 8
28kg 8, 8

Pull ups - Slightly wider than normal

Bodyweight x 8
+5kg x 5
+10kg x 3
dropped weight belt straight away and did two more.

One Arm Seated Row

27.5kg 8, 7

Well it was exciting to have another workout during peak hours!! I managed to pretty much get what I wanted done though. The incline rows felt extra hard today, tried 30kg on the 1st set, just could not get the form right so I went back to 28kg, form was still a bit pooh.

Pull ups were hard, the first set with no weight was ok but once I started adding weight it became a different story! I really need to get back at these with a vengence.

Seated rows felt good, could really feel my back working, got a crazy forearm pump too.

I wanted to do some kind of pull/power shrug at the end of the workout but I KNOW my lower backs not ready for that yet, oh well.
#76
ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2004/01/19 23:10:41 (permalink)
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You would of got a good spanking if you had done some kind of pull/Power shrug. Well done for resisting the temptation! I may spank you anyway just for thinking about it!!!!
#77
ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2004/01/20 02:17:38 (permalink)
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I'm still not well PK, so won't be joining you for the chest workout! Bench press a few extra kilos in my honour please.
#78
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/20 10:58:19 (permalink)
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Well I must of done something right yesterday, my lats are sore and my hands are killing me! I can barely type or use a mouse!
#79
PikeKing
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RE: PikeKing's Pikey Progress Journal 2004/01/20 21:57:18 (permalink)
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Chest & Shoulders - 4:30pm Tuesday

Bench Press Regular Grip - 1-6 Method

4 warm up sets with progressively heavy weights
105kg x 1
85kg x 6
107.5kg x 1
87.5 x 6
110kg x 1
90kg x 6



Incline Flies Supersetted with Incline DB Press, 30 Degree Bench

14kg x 10 / 26kg x 8
14kg x 8 / 26kg x 6

Dips

20kg x 12

DB Cuban Press

7kg 8, 7, 6

This was the best workout I've had in a longtime! I really like the 1-6 system on the bench press, after training westside I was really missing loading the bar up. This system allows me to go relatively heavy and also lets me do 6 reps with a heavier weight than I would normally. I could defiantely of gone heavier on this today.

The incline superset was good, my chest was screaming at me and I was sweating and shaking like a beast.

Finish by doing an all out set of dips and then the cuban press, the latter is still not getting any easier. I am gagging to do some proper shoulder pressing!
#80
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