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PikeKing's Pikey Progress Journal

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PikeKing
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2003/11/15 17:29:52 (permalink)

PikeKing's Pikey Progress Journal

Thought I'd get in on the act with posting my workouts.

Some background info on me:
I'm 25
5'10
93kg
about 15% BF

Been training 5 years, had an 18 month lay off due to a whiplash injury and shoulder impingement from American Football. Been back at it about 4 months.

Current goals are to bring strength up to previous levels, not too worried about size as that will take care of itself with training hard and heavy.

Managed to hurt my back 3 weeks ago so no leg training or proper back training for a while. I'm benching two days a week and doing maintenance Lat work in the middle.

First workout on Monday, enjoy
#1

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    red sirus
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    RE: PikeKing's Pikey Progress Journal 2003/11/15 17:37:17 (permalink)
    Good luck bro,interesting to see if your bench improves with 2 times/wk.
    #2
    Boxer
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    RE: PikeKing's Pikey Progress Journal 2003/11/15 23:19:49 (permalink)
    Good luck Pike King. I'm looking forward to the journal mate.
    #3
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/17 12:34:53 (permalink)

    8:30am ME Bench Press

    Regular Grip Bench - work up to max triple
    Bar x a billion
    40kg x 10
    60kg x 5
    80kg x 3
    85kg x 3
    90kg x 3
    95kg x 3
    100kg x 3
    105kg x 3 Decided to stop there as the 3rd rep was so hard i nearly soiled myself [V]

    Incline DB Press, 15 degree bench
    28kg x 8
    30kg x 8
    32kg x 8

    EZ Skullcrushers
    Bar + 17.5kg x 8
    Bar + 20kg x 8

    on the whole I'm pleased with how the workout went, will use board press next week.




    #4
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/18 21:52:24 (permalink)

    2pm Back & Biceps

    Weighted Pull ups 5x5
    15kg x 5
    15kg x 5
    15kg x 4
    15kg x 3
    15kg x 3

    One Arm Seated Row, One Arm Row Superset
    OASR 25kg x 8 , OAR 28kg x 6
    OASR 25kg x 8 , OAR 28kg x 6
    OASR 25kg x 8 , OAR 28kg x 6

    EZ Bar Curls
    EZ Bar + 17.5kg x 10
    EZ Bar + 17.5kg x 10

    Workout was alright today, I can't do heavy back training as my lower back still doesnt feel stable yet, hence the row superset. Its a nice change but I'm longing to get back to Barbell Rows. I don't normally do Biceps directly but I thought I'd chuck it in for a change. Lats were slightly sore from my bench workout on Monday morning. [^]
    #5
    Big Les
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    RE: PikeKing's Pikey Progress Journal 2003/11/19 11:26:45 (permalink)
    Nice to see you.
    Who do you play for - or did you play for and where?

    big les
    #6
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/19 13:01:01 (permalink)
    Hi Big Les, unfortuantely I didnt play in the NFL! I played for the Plymouth Blitz (uni team) and the Plymouth Admirals.

    I played as an inside linebacker most of the time, spent a season at defensive end also.
    #7
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/20 10:45:01 (permalink)

    I was scheduled to do my Dynamic Bench session today at 7:30am after an early client. Felt like 5hite though so I went home to get some rest. Going to see how I feel after at 2pm and maybe give it a whirl.

    #8
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/20 15:56:23 (permalink)
    2pm Thursday

    Felt much more up for it, chomping at the bit almost.

    Dynamic Bench

    Bench Press

    65kg 8x3 done for speed

    Close Grip Bench Press

    70kg x 5
    75kg x 5
    80kg x 5

    DB Bench on Swiss Ball

    26kg x 12
    28kg x 8
    30kg x 8

    Pretty good workout, I love these DE days, I leave the gym feeling relatively fresh. Managed to keep speed for every rep on the bench press, will try 70kg next time on there.

    #9
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/24 13:38:52 (permalink)

    9am Monday

    ME Bench Press

    Woggle Press

    80kg x 3
    85kg x 3
    90kg x 3
    95kg x 3
    100kg x 3
    105kg x 1
    110kg x 1
    115kg x 1
    120kg x 1 (light spot)

    Incline DB Press

    30kg x 8
    30kg x 8
    32kg x 6

    DB Skullcrushers on swiss ball

    10kg x 8
    12kg x 6

    Workout was pretty good today. The woggle press is my version of a board press, took one of those long foam floats you find at pools, chopped it in half, then stuck it under my t-shirt. Lowering the bar to it brings it to about 2 inches from my chest. Worked up to the 100kg triple without a spotter to help me lift off. The 105kg I just managed to lift off, really took it out of me hence the single rep.
    Managed to get a spotter for the 110kg onwards, the 110kg and 115kg shot up. It suprising how much strength lifting off myself took out of me. The 120kg I'm pretty sure I would of got but my spotter was a bit over eager, nevermind.

    Do my weights for skullcrushers look light considering what I do on the bench?
    #10
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/25 22:43:53 (permalink)

    6pm Tuesday

    Back

    Weighted Pull Ups 5x5

    12.5kg x 5
    12.5kg x 5
    12.5kg x 5
    12.5kg x 3
    12.5kg x 3

    Chest Supported Incline Bench Rows

    22kg 3x8

    Chin ups[V]

    Bodyweight 6, 5.

    One Arm Row

    30kg x 7
    30kg x 6

    Swiss Ball Seated DB Curls

    12kg x 8
    12kg x 6

    This workout was a bit bitty. I had to workout at 6, so peak hours at my gym so it was really a case of using whatever I could get hold of.

    Pullups were fine, decided to drop the weight from last week and concentrate on my form a bit more.

    The chest supported rows were good, not tried them before, gave me plenty of lower back support obviously as I was laying on a bench, suprised how much weight I couldnt use, nice exercise. [^]

    Next came the chinups, this was where the workout went a bit crappy. I forgot that I actually cant do chins very well as they're uncomfortable on my wrists. So I did two sets, felt like I'd wasted my time so I went and did the one arm rows. Quite nice having them at the end of the session, the gyms heaviest DBs are 32kg which arent that heavy when I'm fresh, after everything else I had done the 30kg provided some nice solid resistance.

    Did some dumbbell curls sat on a swiss ball to finish, didnt really need to though, I could barely lift the 12kg dbs, hence the reps. Not going to bother with biceps work anymore.

    So another workout done and dusted, not a great one but I discovered and nice exercise in the supported rows with the incline bench. Hopefully wont have to train at that time next week.
    #11
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/27 10:47:41 (permalink)

    7:45am Thursday

    Dynamic Bench Workout

    Speed Bench

    65kg 8x3

    Close Grip Bench Press

    80kg x 5
    85kg x 5
    85kg x 5

    Swiss Ball DB Bench Press

    28kg 3x8

    Another workout, wasnt bad. I'm glad I didnt up the weight on the speed bench as that was a bit dodgy today. I just couldnt find the groove, probably partly down to my lats being sore from Tuesday. Also got a bit of a twinge in my shoulder at one point. Should be fine though hopefully, got 3 rest days now, to eat, sleep and get fatter.
    #12
    ANGEL DELIGHT
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    RE: PikeKing's Pikey Progress Journal 2003/11/27 13:27:08 (permalink)
    GREAT STUFF PIKEKING! LOOKING FORWARD TO DOING SOME TRAINING WITH YOU SOON.
    #13
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/11/27 14:38:18 (permalink)
    [:0][:0][:0] Who let you on here!?
    #14
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/12/01 13:21:14 (permalink)

    8:45am ME Bench

    Regular Grip Bench With Mini-bands

    Bar x a billion
    Bar x a billion
    40kg x 8
    Bar+bands x 8
    40kg+bands x 5
    60kg+bands x 3
    65kg+bands x 3
    70kg+bands x 3
    75kg+bands x 3
    80kg+bands x 3
    85kg+bands x 3
    90kg+bands x 3 New PB

    Incline DB Press

    30kg x 8
    30kg x 8
    32kg x 8

    DB Skullcrushers on swiss ball

    12kg x 6
    14kg x 5

    finished with some rotator cuff work.

    Good workout today, got a PB on the bench with bands, last time i tried i failed on my 3rd rep with 87.5kg. Still think I did too many sets.[V]
    Incline was good, not too worried about improvment on it as long as it dosent go backwards i'm happy, doing it more for appearance. I'm really trying to increase my triceps strength, as I seem to always get stuck on the bench at the transition period between chest and triceps dominance.[V]

    Going to add rotator cuff work in at the end of the bench sessions from now on i think.




    #15
    ANGEL DELIGHT
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    RE: PikeKing's Pikey Progress Journal 2003/12/01 23:44:35 (permalink)
    Saw you half-naked today PikeKing. You are looking huge! Keep up the goodwork.
    #16
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/12/02 08:46:31 (permalink)

    [:0][:0][:0][:0][:0]
    #17
    ozzy
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    RE: PikeKing's Pikey Progress Journal 2003/12/02 10:02:20 (permalink)
    Pike - I notice that you are following a westside bench program, but not the squat and deadlift. How comes???? Don't you think that doing the full program will beneift your bench too???

    Also, you have lots of benching work in their, but don't you think it might be good to add some other tricep work? I have found that doing tricep bench dips really helps improve my bench pressing.

    Just some thoughts bro
    #18
    PikeKing
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    RE: PikeKing's Pikey Progress Journal 2003/12/02 10:36:06 (permalink)

    Cheers for the post ozzy, for a moment I thought nobody liked me

    I was all set to follow a full westside plan, then WHAM! the week before starting I hurt my back [V] so at the moment I'm not doing any leg/hip training at all. I hoping to start that in the new year. Once I get into that I'll lose the lat day as per westide.

    With regards to the benching and triceps, I'm still toying with my training, I've been thinking about adding some extra triceps work. You must have to pile loads of weight on for the bench dips? So far all I am doing are skullcrushers and close grip benching, I was thinking of increasing my skulls to 4 sets and on DE day chuck in either tate presses or band pushdowns, not sure though. What do ya reckon?
    #19
    veganlifter
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    RE: PikeKing's Pikey Progress Journal 2003/12/02 10:44:23 (permalink)
    pike, i'm reading every entry, might not be posting and commenting but keeping an eye on the progress mate! Keep it up.
    #20
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