Tall's New Log

Pikey · 19-09-2007, 10:56 PM

Hi Ali,

I recomended the high rep range, idea being it would provide a different stimulation to the heavy 3's and 5's etc. I find I have to keep changing my workouts to grow. What you might not of noticed is I said I usually warm up then first working set pick a weight with a comfortable rep rang of say 15 and force twenty by the third set I ,might only be able to perform 6 - 8. Flat bench is a good example normally once warmed up I can get close to 30 reps with 100K before I hit positive failure, if I keep the weight constant at 100K and go to positive failure each set by the fourth I'll only get 6 - 8 reps. Other times I'll have a longer rest move the weight up and go for more reps. That said I haven't flat benched in a couple of months as I don't rate it as a pec builder...

I'm not saying you must perform hight reps etc if I follow any doctrine its to keep mixing things up...

Sorry to hijack your thread there THS but thought I'd have a go at explaing my thinking.

Off to bed now as I've hammered quads on a low carb day and I don't feel great. I'll update on my log tomorrow as it was a particuarly nasty one and I surprised myself tonight.

Cheers

Pikey

**Tall** · 19-09-2007, 11:00 PM

Cheers Pikey.

Should I be warming up on every exercise? Or just the first few?

Pikey · 20-09-2007, 11:33 AM

I just warm up on the first exercise for that muscle group, after that moving from one to the next you should be warm although and assistance muscles may not be....

**Tall** · 20-09-2007, 11:38 AM

I'll play it by ear then

**Tall** · 23-09-2007, 05:56 PM

Push Routine today.

Its exactly as before with the addition of Mili Press after doing chest (8, 6, 4 reps @ 30kg) with all the weights up 2kg and the second set down to 8ish reps.

To quote the Americans - my chest is looking 'swole' (ala pumped...) and tri's and looking a good size too.

Shoulder looks as though its starting to get bigger on the back (anterior delt?) - middle (medial?) delt needs some catching up though.

**Tall** · 29-09-2007, 01:11 PM

Opps been so busy I haven't updated my log.

So trained with Pikey again today. I turned up late (again) - sorry Pikey!! (I blame the fact that he trains on the dark side of the M1

)

Push workout again today. Looks as though these will fall on a Saturday most weeks.

To be honest I don't really remember the weights or the reps. But I do remember that that is the most I've ever been pushed in a workout. Quite a fair few assisted and forced reps, with each set going to failure and then beyond.

Incline Flies
Flat Flies
Incline Bench
DB Delt Flies
DB Lateral Raises
DB Shoulder Press
Tricep Pushdowns (Cable)

As ever the routine is a total ego killer. The weights being used aren't that heavy, so you need to leave the ego at the door.

Pikey had me focusing on exact form and correct rep cadence.

I'm struggling to type this right now as my hands have gone all funny from hanging onto the weights for dear life and Pikey is going 'yup just another 4, yeah do another 1, one more'.

Quality workout though. Very intense and all done in 30mins.

I totally understand now when people like BW says it doesn't matter if it takes 5 sets or 20 reps, and how 3 sets of 8 isn't neccessarily the best way to train. Its all about intensity and reaching failure and there are many ways to get there.

We had to 'bail' on the Incline Bench for example, as I was hitting failure with only minimal reps each set (having done Incline and Flat Flies) - so we knew I was done.

I learned so much about positioning too (mainly of my elbows!). Pikey - quality workout mate cheers.

Right - best finish this Whey and Oats shake off before getting my massage. Ahhh 90min deep tissue massage. Quality.

Pikey · 29-09-2007, 04:26 PM

No worries mate, glad you enjoyed it, you'll have to let me know if you have any ache - that deep tissue massage should do you good though. Once I'm not pre contest I'll train legs with you if you want, I might even drop in and squat for once, for that though bring a bucket ;-)

crazycal1 · 29-09-2007, 05:04 PM

soo
how many times a week are you training now?

**Tall** · 29-09-2007, 05:07 PM

Pikey - I can barely move my arms!!! PMSL.

Cal - thrice weekly. ish. sometimes 3 times in 9/10 days.

crazycal1 · 29-09-2007, 05:30 PM

jolly good!

19-09-2007, 10:56 PM	#11 (permalink)
Pikey Making Progress Join Date: Apr 2004 Location: Near Chesterfield Posts: 547 Rep Power:	Re: Tall's New Log Hi Ali, I recomended the high rep range, idea being it would provide a different stimulation to the heavy 3's and 5's etc. I find I have to keep changing my workouts to grow. What you might not of noticed is I said I usually warm up then first working set pick a weight with a comfortable rep rang of say 15 and force twenty by the third set I ,might only be able to perform 6 - 8. Flat bench is a good example normally once warmed up I can get close to 30 reps with 100K before I hit positive failure, if I keep the weight constant at 100K and go to positive failure each set by the fourth I'll only get 6 - 8 reps. Other times I'll have a longer rest move the weight up and go for more reps. That said I haven't flat benched in a couple of months as I don't rate it as a pec builder... I'm not saying you must perform hight reps etc if I follow any doctrine its to keep mixing things up... Sorry to hijack your thread there THS but thought I'd have a go at explaing my thinking. Off to bed now as I've hammered quads on a low carb day and I don't feel great. I'll update on my log tomorrow as it was a particuarly nasty one and I surprised myself tonight. Cheers Pikey

19-09-2007, 11:00 PM	#12 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,361 Rep Power:	Re: Tall's New Log Cheers Pikey. Should I be warming up on every exercise? Or just the first few?

20-09-2007, 11:33 AM	#13 (permalink)
Pikey Making Progress Join Date: Apr 2004 Location: Near Chesterfield Posts: 547 Rep Power:	Re: Tall's New Log I just warm up on the first exercise for that muscle group, after that moving from one to the next you should be warm although and assistance muscles may not be....

20-09-2007, 11:38 AM	#14 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,361 Rep Power:	Re: Tall's New Log I'll play it by ear then

23-09-2007, 05:56 PM	#15 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,361 Rep Power:	Re: Tall's New Log Push Routine today. Its exactly as before with the addition of Mili Press after doing chest (8, 6, 4 reps @ 30kg) with all the weights up 2kg and the second set down to 8ish reps. To quote the Americans - my chest is looking 'swole' (ala pumped...) and tri's and looking a good size too. Shoulder looks as though its starting to get bigger on the back (anterior delt?) - middle (medial?) delt needs some catching up though.

29-09-2007, 01:11 PM	#16 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,361 Rep Power:	Re: Tall's New Log Opps been so busy I haven't updated my log. So trained with Pikey again today. I turned up late (again) - sorry Pikey!! (I blame the fact that he trains on the dark side of the M1 ) Push workout again today. Looks as though these will fall on a Saturday most weeks. To be honest I don't really remember the weights or the reps. But I do remember that that is the most I've ever been pushed in a workout. Quite a fair few assisted and forced reps, with each set going to failure and then beyond. Incline Flies Flat Flies Incline Bench DB Delt Flies DB Lateral Raises DB Shoulder Press Tricep Pushdowns (Cable) As ever the routine is a total ego killer. The weights being used aren't that heavy, so you need to leave the ego at the door. Pikey had me focusing on exact form and correct rep cadence. I'm struggling to type this right now as my hands have gone all funny from hanging onto the weights for dear life and Pikey is going 'yup just another 4, yeah do another 1, one more'. Quality workout though. Very intense and all done in 30mins. I totally understand now when people like BW says it doesn't matter if it takes 5 sets or 20 reps, and how 3 sets of 8 isn't neccessarily the best way to train. Its all about intensity and reaching failure and there are many ways to get there. We had to 'bail' on the Incline Bench for example, as I was hitting failure with only minimal reps each set (having done Incline and Flat Flies) - so we knew I was done. I learned so much about positioning too (mainly of my elbows!). Pikey - quality workout mate cheers. Right - best finish this Whey and Oats shake off before getting my massage. Ahhh 90min deep tissue massage. Quality.

29-09-2007, 04:26 PM	#17 (permalink)
Pikey Making Progress Join Date: Apr 2004 Location: Near Chesterfield Posts: 547 Rep Power:	Re: Tall's New Log No worries mate, glad you enjoyed it, you'll have to let me know if you have any ache - that deep tissue massage should do you good though. Once I'm not pre contest I'll train legs with you if you want, I might even drop in and squat for once, for that though bring a bucket ;-)

29-09-2007, 05:04 PM	#18 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,682 Rep Power:	Re: Tall's New Log soo how many times a week are you training now? ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

29-09-2007, 05:07 PM	#19 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,361 Rep Power:	Re: Tall's New Log Pikey - I can barely move my arms!!! PMSL. Cal - thrice weekly. ish. sometimes 3 times in 9/10 days.

29-09-2007, 05:30 PM	#20 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,682 Rep Power:	Re: Tall's New Log jolly good! ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk