Pikey's progress

Tall

Thats some proper iron being moved there mate!!

Without being offensive to any competing BB'ers - Pikey you sound as if you train more like a powerlifter than a BB'er

Pikey

LMAO – that probably explains a lot!

Funny when I was Powerlifting I used to get told I trained like a Bodybuilder which was because a lot of Power lifters used to only use a low rep range (I’m not up with the latest thinking these days) and the Guy who trained me believed in some very nasty rep ideas such as to improve condition and recovery for squat

Week 1 select a weight that you can perform comfortably not easily 5 sets of 5 reps
Week 2 same weight 4 sets of 8
Week 3 same weight 6 x 6
Week 4 same weight 4x10
Week 5 same weight 3 x 12
Week 6 same weight 1 x 25

Another phase of training used to be 75 reps with 1.5 times bodyweight…

I don’t really know about other guys and I have a hell of a lot to learn about this sport but the main thing I try and achieve is to contract the muscle I’m training so if training chest make sure I’m utilising my pecs as much as possible – I’ve heard it called mind muscle link, I find it easy with some muscle groups – especially quads and really hard with others – back.

With Power lifting the main aim is to lift the weight – take a look at u-tube the heavy duty power lifters on there are using their legs on the bench – seriously – watch closely you’ll see them tensing their quads etc to gain leverage, very arched backs to reduce bar travel, traps tensed to pull the shoulder blades in to reduce bar travel etc etc pecs are only part of the armoury when beching if your powerlifting….

The two points above are the main reasons why I don’t back squat, low bar Powerlifting squats are that ingrained in my subconscious I can never get a good feel in my quads, as I was taught to lift the weight not train the muscle. To illustrate that when I was 17 I could strict form high bar squat about 150K I started being coached by Dave Han**** and he put 100K on my back squat in 3months by teaching me how to low bar squat properly, my legs didn’t grow at all, my arse and lumbers did…now 250K might not sound that impressive but I was 17 and weighed 65K

So I guess what I’m saying is I try not to train like a Powerlifter but its very easy for me to fall into the mind set….as I was a far better powerlifter than I am bodybuilder, powerlifting came easy to me, I find bodybuilding much harder but hope to get better at bodybuilding

Tall

I was reading a post from Chris Jenkins about contest prep, 12 weeks out from a contest he does 10x10 and then drops a set and a rep each week. But yeah powerlifters contentrate on hitting it big for the low rep range as a general but they also do huge sets.

My glutes have grown from Squatting and I can't decide if I'm happy about it!!

250 @ 17 and 65k is a huge acheivement mate.

But back on track it was a compliment not a critiscism, and was more a reference to the volume

Pikey

Hey THS I didn’t take it as a criticism – just made me think of the comments I used to get and then you know how I ramble on.

LOL re Glutes – Tudor who I was on about yesterday when we first met asked how I’d gotten Glutes that big – he liked the look - If he reads this he’ll cringe – heavy deep squats. We trained legs together for a good while Got to say he’s a tall guy and man does he shift some weight and squats deep. He laughs now and says my leg workouts are more like an aerobics class these days…

Now me I’ve spent the last three years trying to loose size off my Glutes

Pikey

About 9 ½ weeks out now diet going well although I’ve had a rough day today, started last night when I couldn’t get to sleep then woke really early and started throwing up, I didn’t manage to keep anything down until lunch time.

Missed cardio this morning but as I was feeling better this evening I’ve hammered quads, feel a bit queasy again now although I’ve kept my post workout shake down. I’ll give it half an hour and have some Turkey, baked potato and broccoli, can’t say I feel like eating though.

Brilliant arm workout last night – that pumped I thought they’d pop, all strict form and sets to positive failure
2 set dumbbell curl to warm up –
2 sets of 21 super set with dumbbell hammer curls to failure
2 set of reverse grip preacher curls
2 sets of machine French press super set with preachers
2 sets of pushdowns super set with standing straight bar curl
3 sets EZ bar incline extensions – last set to negative failure
3 sets kick backs

I’m down London overnight tomorrow so I’m going to search a Nandos out and have a treat. I won’t try and find a gym as I think a rest will do more good than harm and I’ll pick the missed workout up Saturday.

Pikey

We went to London on Thursday as planned and I got to try a Nando’s , I had half a chicken with regular rice and it was that good I had another half a chicken… as I’d not had any sauces for about 4 weeks it was gorgeous. Heather was less impressed as its all chicken

We went to see a show but were a little late to eat when we came out so I have mucked my diet up for 24 hours – as usual lost condition and weight which isn’t ideal.

Currently diet is
0700 100gram oats in water, 12 egg whites, 1 Grapefruit 1 cantamega 2K, Milk thistle and digestive enzymes. Will start on the soluble fibre soon
1000 50 gram protein mix
1300 250g Turkey breast, salad veg, 150gram baked potato
1500 50 gram protein mix
1700 250g Turkey Breast, 50g rice
19:30 post workout 100gram whey
20:30 – 2100 250g Turkey breast, broccoli 150 gram baked potato sometimes have sweet potato instead.

Generally think I’m ok for 9 weeks out but could do with more muscle, quads are looking good for saying they are still hairy and Triceps especially outer head is improving. Feel ok till I stand next to my training partner who is about 5’10” and a good 17 stone, still gives me something to strive for….

Pikey

Just thought I’d give a quick update.
Feel smooth and flat today; I’ve been bang on the diet since returning from London so I think it’s one of three things;
1. I need to shave
2. My elbows are really sore and its getting me down
3. I’m having a tough time at work and my stress levels are high so I just don’t feel good about myself
Or it could be that I am flat and smooth…
I’ll get the hairs off at the weekend and look to increase the cardio – I don’t want to panic though and end up stripping muscle.

Good news is that I seem to be getting stronger all round and the tape measure suggests my arms are growing...

Tall

That will be the kick backs muahahaha

Keep up the good work mate. You were in great condition for 11/12 weeks out when we trained, it will all come together.

Pikey

Lol you never know....

Well feel as different again tonight AJ had the perverse idea of supersetting chest and shoulders so it went something like this
3 sets to positive failure flat flyes and seated side laterals
2 sets to positive failure seated dumbbell press and incline flyes
1 set to negative failure incline flyes and dumbbell press – I knew I’d failed I dropped the dumbbell on my head sounds worse than it was…
2 sets to positive failure cross overs and upright row
4 Nitox to start – felt a bit iffy on my stomach but pumped up like mad had a MP amino half way through the workout . Don’t think it would be a good idea on a regular basis but great for a change
Well off for Turkey and Broccoli

Pikey

Friday I stepped the cardio up and changed my last meal to 300 gram uncooked weight of fish and blanched broccoli with 100 gram of baked spud. There was an immediate change in condition, the skin on my abs and shoulders has gone nice and thin and quads have taken that road map appearance glutes are coming through and my upper back is becoming vascular which is a first!

I tried Vietnamese Cobbler which is a fresh water farmed white fish – try it it’s only about £4.50 a kilo so very cheap – not sure of the percentage protein but I imagine similar to other white fish - tastes good and no bones in the fillet

So not to bad for eight weeks out….

I've had a great weekend with H, so feeling pretty upbeat and good about life but the diet does get in the way, H ran a 10 mile cross country race Saturday night which is the first longish distance following a calf injury, which thankfully stood up to the test. Then yesterday we went out on the Harley to Eyam for the well dressings, we popped into a little café that was serving full roast dinners, I just had a black filter coffee and H a cappuccino but the smell of the roast and cakes had set me off craving, H bought some organic oat biscuits and muesli - you can see where this is going –I just couldn’t get rid of the urge and ended up eating two bowls of muesli – I don’t know about anyone else but with me once I crack the flood gates open then I feel guilty and beat myself up about it… Now muesli might not sound the worst cheat on earth and I guess it isn’t but it is mega packed with fruit sugars and carbs and I have to have eaten about 400 gram of the stuff !!

This morning I’d spilled over somewhat but was up and did the cardio then went to the gym for 8:30 to train back, good workout and glycogen stores must have been full as I pumped up like mad. I meant to go and get some more fish but forgot until Tesco had closed so will be on the Turkey later.

One thing I have learned about myself is don’t try dieting unless I’m 100% up for it, I fully intend seeing this through but was talked into this one as I didn’t fancy dieting again – I’d spent 1st Jan to 20th May dieting and didn’t fancy another 12 weeks - earlier this year I didn’t even think to cheat until I was very depleted this time its much harder.