Pikey's progress

Verne

Congratulations Pikey lad....4th is one hell of an achievement. From the sounds of the comments of those that know...you were not far off bud..and closer than 4th would suggest....well done again.
Verne

Pikey

Thanks for all the comments guys they really are appreciated!

Taking H out for a Chinese tonight, which as she has pointed out is the first time we’ve been out for a meal since July, which is a long time for us but I don’t see the point when I can’t eat anything on the menu.

I’m very fired up to try and add as much muscle as I can for the area qualifier and come in bigger in the same condition and hopefully qualify for the finals, needless to say Andy my training partner is probably even more fired up after Sunday!

I’ve changed meal 2 and 4 to Dorian Yates Protein the stuff is absolutely gorgeous it’s the first banana shake that tastes like banana that I’ve tried and the composition looks top notch too but won’t be using it after the tub has run out (Saturday) as it’s struck me that it’s costing £3 per shake!
I’ve also been having slow release protein when I get up in the night for the loo although now I’m not pre contest dieting this tends to be once a night.

I’m still eating clean apart from my evening meal which has been anything I fancy, mind you I think my taste buds have changed I bought a cheesecake Monday night with the intent of gorging myself silly and failed miserable because I didn’t like the fatty sugary taste, so only had a couple of mouthfuls…

I’m having relaxed week with the training and off to Snowdonia for a few days next week to spend some quality time with H and the dogs, If the 3 legged one is up to it I might even try taking them up Snowdon, then I’m going to hit it hard both in the gym and try and get as much good quality food in me as I can…

Pikey

Bodyweight 84.5K fat reading at 7%
Today’s diet
0300 50gram olimp night time formula
0700 12 egg whites 4 yolks, 3 slices granary bread, 100 grams oats
0900 50g Dorian protein
1100 50 MP bar
1300 2 Chicken breast salad, 100g cuscus, 1 banana
1500 50 gram Dorian Protein
1700 2 Chuck breasts 50gram basmati
1800 50 gram Glutamine and 2 tbl spoon creatine and taurine
2000 post workout whey – 100gram
2100 Cheat meal Steak and ale pie, broccoli and Cauliflower and some well about 500ml Ben and Jerry’s
Workout – Back
Bent over row warm up then 4 working sets maxing at 160K for 8 – my poor back
Pull downs front 4 sets heavy last set with negs
Pull downs to back same as above
Machine rows 4 -5 sets last 3 reps each set assisted
Back aching already as is my belly :-)

Tall

You slowly phasing the carbs back in mate?

Good going on those rows!!

Steak and Ale Pie... Its perhaps one of the greatest meals ever invented!

Pikey

Yeah I thought I'd eat a lot but clean during the day and then have a cheat meal at night, onc I got that out of my system I'll drop back to only having cheat meals at the weekend.

Must admit I really enjoyed that pie!!!

Really nice ache in my back today.

PScarb

Pikey well done mate as Neil has stated already the guys who beat you where of a high standard and no shame on yourself, from what i hear you looked better than your last showing so in my opinion that is the whole point of the sport.

From the pics i have seen mate i will say that you need to concentrate on your hamstrings i only mean this as constructive criticism mate please don't take offence, if you need any ideas for leg training let me know i have a few corkers

Pikey

Hey no offence taken I would say they are by far my worst bodypart. Please fire some routines at me. I'm struggling getting them to grow where as my quads seem to grow like weeds...

Cheers

Chris

Tall

Bump ^^^^ for the above

crazycal1

stiff leg deads have gotta be a main starter?

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

PScarb

in the last year i have moved from heavy weights to more intense workouts this has brought my hamstrings and quads up to a new level....

Routine 1:
Leg extensions 4 sets
Supersetted with
Stiff legged Deadlifts with DB

Leg press:
6 sets of 10 reps taking 10 seconds rest in between each set(don't get out of the seat)
start with 4 plates a side then if you can go up from their
Lying Leg Extensions:
6 sets of 10 reps taking 10 seconds rest in between each set

Walking Lunges
4 sets 10 lunges per leg (increase weight with DB)

Routine 2:
Lying leg extensions
4 sets 15 reps
Stiff legged Deadlifts
4 sets 15 reps
Walking Lunges
4 sets 10 lunges per leg (increase weight with DB)
Leg press:
Set 1 - 6 plates - 25 reps
Set 2 - 8 plates - 20 reps
Set 3 - 10 plates - 15 reps
Set 4 - 12 plates - 10 reps
Set 5 - 14 plates - 5 reps
Set 6 - 6 plates - 25 reps

now i hear all the time that you should squat heavy and use low reps for legs and yes this is true but if you struggle with your legs and have done this and it does not work why keep doing it??
Try these routines mate they are not easy but that is the point....