Pushing Tin - Paekakboyz Training Log
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Missed logging a good chest session from mon, then back and shoulders on wed night. Getting used to the 50kg DBs, def better at set up!
Last day at work today, legs to celebrate. Solid warm up with some band work.
Sets of 5 at 60, 80, 80, 100, 120. The 3 at 130, 2 at 140, then 2 at 150. Did one more single at 150 then dropped to 120 for 5.
Then 5 pause squats at 100. 3sec hold at the bottom.Finished with three sets of 32kg KB goblet squats. 25, 20, 15 reps.
Can confirm legs are jelly!!
I'll tell you what can cause jelly legs is running up steps. We were visiting some friends staying on the 17 floor of a hotel. We went down to the 2nd floor for a swim but the lifts going up again either weren't coming or were packed. So son and I decided to run up fire escape. Legs felt like lead after that. The final staircase was a shocker. Christ knows how those buggers run up and down the Empire State Building!
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Steps! ugh, we had two evacuation drills in Dec at work. Only 9 floors to walk up. But that's enough for me! And that's just walking up!
Have managed a couple of workouts that I haven't updated. But I hit the gym earlier today for a big leg session. A good 20min warming up and took my time with lighter squats too. Two sets of 6 at 60 with bands. Then sets of 5 at 80, 90, 100, 100 and 110kg. Sets of 3 at 120 and 130kg. Doubles at 140 and 150. Then a single at 160kg. Bit of a grind but a decent rep!
Dropped back to 100kg on the bar and did two sets of 3 sec pause squats, 5 reps each set. Finished up with two sets of KB goblet squats. 20 and 25 reps. Burned my legs out nicely.
Got a few hours of mahi in the garden once it cools down a bit. Right now I hear a beer and the Black Caps calling me!!
oh, and I weighed in at 107kg before my workout too. I was stoked as I was sure I'd put on some chub over the holiday break. Winning!!
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Solo workout tonight. lol weighed myself again and was at 110kg! suspect that number is far more accurate than the 107 I got on sat. More fuel (literally) for motivation.
Did Y and T rows. 2 sets.
Set shoulders with 20kg KB
DB bench next. Warmed up with 30kg for 10 and 40kg for 10. Then 44kg for 8, then two sets at 50kg. One of 6 reps and one of 5. Burnt out on that last set, even though I was making myself wait a good 2min between sets.
Standing overhead strict press next (wide-grip). Volume was the aim today, but things felt good so I upped the weight a bit at the end. Sets of 10 with the bar then 30kg for two more sets. Then 8 at 40kg, 8 at 50kg, 5 at 60kg and 4 at 62.5kg.
Finished with one armed KB press. Sets of 6 each side with 16kg then 18kg (two sets) KBs. -
Missed a couple of updates over the last week. Some solid work being done, plus a bunch of work in the garden.
OHS tonight. Usual warm up but I added in some light back squats before hitting overheads. That seemed to make things a bit smoother. Also did a few sets of strict pressing to get the back fired up too.
Working sets were 5's at bar, 30kg, 30kg, 40kg, 50kg, 60kg, 65kg. Right wrist was getting a bit achy near the end, plus I was happy I'd gotten enough volume.
Moved back to back squats. Sets of 5 at 80kg and 100kg. Then two sets of 5 pause squats at 100kg. 3-4 sec pause on each rep, controlled descent too, really keeping tension on the whole movement.
My gym bro is back tomorrow so that's us for Wed and Thurs. Chest and some arms tomorrow I do believe, giddy up!!
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Bit of bench and shoulders tonight, but almost as much catching up as training lol. My bro is easing back into but has largely cleared his niggles. So he'll be getting back into legs which is super cool.
Tonight it was Y and T's. Shoulder setting with KB's. Then DB bench. Warmed up on 32kg, 2 sets of 10. Then 8 at 40kg and 3 sets of 6 at 50kg. Needed a good spot on the last couple of reps. Hopefully we will transition back to barbell bench soon, but the DB variation is pretty cool.
Finished up with 3 sets of KB standing press (one armed). Sets of 8 with 16kg KB, then two more with 18kg KB.
More shoulders and back tomorrow. Need to focus a bit on heavy overhead pressing and holding for my OHS. Things are tracking nicely though.
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Back and shoulders tonight. Pretty short and sweet as my gym bro is getting back into things.
Y and Ts
Standing waiters
Strict press, wide grip doing sets of 6 for the bar, then at 30kg, 40kg, 50kg, and 60kg. Then 3 sets of 5 push presses at 80kg.
Weighed in at 107 something, so things have stablised lol. I have been doing a ton of work in the garden so that'll be burning off the holiday hedonism. Phew!Have made a goal of hitting 100kg or lower by my birthday in the middle of June. Prior to Xmas I'd been tracking closer to losing 2-3kg a month. With a wee bit more effort it should be sweet as. Part of that will be knocking off booze from Feb onward, enjoying the last of the summer wine (Asahi actually) as I type
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Solid leg session tonight. My bro focused on body weight stuff and a bit of work with the bar for some box squats. Stoked he's on the mend.
I focused on back squats. Still trying to find that sweet spot of weight v volume. Suspect I'm still erring on the side of weight, but sometimes you just can't help but stack the bar
Tonight was sets of 5-6 at 60kg, 60kg, 100kg, 100kg, 120kg, 120kg. Then 3 at 130kg, two at 140kg, finishing with two singles at 150kg. That felt plenty heavy enough. I'm kind of working with 160-165kg as my 1RM. Although I think I have managed a double at 160 recently. So 150 is probably too high a weight for volume at the moment. Should be working around 130-135kg I reckon.
Did 20 KB goblet squats to finish with a 32kg KB. Nice burn!
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Chest and a bit of shoulders on Monday. My bro had a crook neck so skipped training that night. Gave me a chance to jump back onto BB bench rather than DB bench which has been our go-to recently. Always interesting how the strength/form translates when you haven't done a particular movement for a while.
Turns out things went pretty well! Did our usual warm ups and activation stuff. Then hit bench. Warmed up with sets of 10 at 60 (x2) and 80kg. Then settled on 3 sets of 10 at 100kg for the working sets. It felt heavy but it was good to get some volume in. Dropped back to 80kg at the end and did another set of 10.
Did a bunch of KB shoulder stuff to finish up. I'm a big fan of doing some shoulder work after bench, definitely helps me with shoulder health etc. Back on the chase to 150kg now! I think that's my main 1RM goal at the moment. For legs it's about getting back to my previous back squat 1RM (175kg and ATG) and going heavier on OHS.
Dropping the booze again from 1st Feb, will be taking an indefinite break as part of dropping down to 100kg by mid-June. Will also be tidying up some other vices too lol. Don't worry, I'll still be a fun guy ha ha
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Brutal leg day today. Must have been pushing high 20's, maybe even 30's at the gym. They are finishing up a bunch of renovations and haven't got all the air con working 100% just yet. Feral af lads!
My bro was seeing a PT for a rehab session so we did a short warm up then I was on my own for legs. Hit sets of 6 on back squats at 60kg, 60kg, 80kg and 100kg for my warm up.
Working sets were 5 by 5 at 120kg. Getting the volume in around the 70% (of my 1RM) mark. Needed a drink after every set and by the third set I was wiping myself down with my towel! should have done a before and after weigh in.
Still had time to kill, and gas in the tank. So I did 4 sets of 5 pause squats at 100kg. Good 3 sec pause in the hole and fuck me I was dying.
Moved to standing KB press to mix things up and give my legs a break. 3 sets of 8 each arm with 16kg KB then 18kg KB for the last two sets.
Then just because I'm a sucker for punishment I hit 20 reps of KB goblet squats @ 32kg. That brought back the burn from all the earlier stuff! Definitely was careful going down the stairs afterwards ha ha.
Expecting some DOMs tomorrow!!
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Missed a few workouts. Had a really good leg sesh earlier in the week. Hitting volume around 130kg backed up by a bunch of leg extensions and hammy curls. No doms or anything so I'll be doing some overheads and back squats tomorrow.
But tonight... holy shit lads, mistakes were made. Namely playing around on some new gear in the gym. Assault bike and a ski-erg. Both designed to fuck your shit up. Especially if you are cardio shy like me!!
We did a bunch of pull ups - then combo'd up on the ski-erg to hit 1000m. Then we were doing rounds of 10 calories with a 30sec break on the assault bike. By the time we realised that was a dumb idea it was too late. Cooked ourselves ha ha.
Went and did a bunch of close grip seated rows after afterwards. Felt good to get back to some weights lol, did noticed we were far more measured and form focused... basically we were still fucked from the cardio.
Expecting some weird doms from the ski-erg, a ways to go getting our form sorted. But good fun anyway.
I knew there was a reason I don't do cardio... but a sick part of me kinda liked it
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Legs again tonight. Left bicep/elbow was a bit twingy so avoided doing arms. Which worked out well as my gym bro was also wrecked and keen to give them a miss.
Got away from work early and spent a good 45min or so rolling out and running through a bunch of mobility stuff. I ended up doing some overhead squats at the end, as my arm felt ok during that movement.
Backs squats were sets of 5-6 at 60kg, 60kg, 80kg, 100kg, 120kg. Then a double at 140kg and a single at 160kg. Then back to 140kg for another double. Dropped right back to 100kg for 5 3sec pause squats.
Then it was overhead squats. Sets of 5-6 with the bar (twice) then two more sets at 40kg. For a few reps I sat in the bottom of the squat. Was good to get a wee bit of OHS done, still building this up and haven't done a great deal of overhead pressing lately. Something to remedy asap as I want to get my numbers back up.
Pretty knackered now!!
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Smashed chesticles on Monday and far out had some mean doms today.
Y and T rows then set shoulders with 20kg KBs. The rom on the Y and T's was the best I've had yet, can really feel a much improved range of movement, and all those stabilisers were firing like mofo's. Good stuff for my OHS and pressing goals. Super easy to add into your workout and highly recommended.
We did DB bench again. Mates neck isn't quite ready for flat bench just yet. Warmed up with sets of 12 at 24kg, 28kg and then into working sets at 36kg. I did 3 sets of 10-12, with a lot of focus on speed and form. Was quite good to go for volume rather than pushing up beyond 40kg+
We did 3 sets on one incline chest machine. Again focusing on volume so that only had 20's on each arm. Sets of 10-12. Then we moved to a straight press machine. Same weight and rep range. Really had a mean pump going by then! Finished chest off with cable fly cross-over thingies - about 1/4 of the stack weight-wise, and 3 sets of 10-12.
Finished up with 6 or 7 rounds of 10 calories at max effort on the assault bikes. We are going to do 10-15min on the bikes after every workout for the next wee while. My cardio is beyond shit so while it's pretty much like death I do expect to improve to a poor level of cardio pretty fast lol.
Eating is going well and haven't had any booze for nearly a fortnight now. I find it really easy to avoid alcohol nowadays. From previous experience I'm about another two weeks from some accelerated weight loss as my body realises we ain't drinking for reals!! All things tracking well for that hundy (or sub) body weight by June.
oh, also feeling strong at the moment. Did about 4-5 hours of work in the garden on sunday smashing some hedges and ripping out old dead stumps etc. Only realised afterwards that I had zero niggles or hesitation in getting stuck in. That is a really nice feeling!!
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Far out, the biddies are still sore as anything. Lucky it was leg day!
Stretches and rolled out. Some light stuff with a 20kg KB (use the handle to compress hip and open things up), and some sitting in a deep squat with a 32kg KB. The latter is really good for a bit of dynamic stretching - you can move around and make sure things are nicely warmed up.
Warm up sets of 6 at 60kg, 60kg, 80kg, 100kg. Then a set of 5 at 120kg as I figured out my 5 by 5 weight. Ended up with 130kg on the bar. That worked out at around 75% of my 1RM, which I'm being cautious about. Reckon 170kg is pretty close to redline, but if things were feeling really good 175kg wouldn't be off the table.
Anyone it was all about volume and staying tight today. I videoed some squats last session and picked up that I have this habit of fidgeting a bit before my first rep. Kind of settling myself but then I move too quickly into that first rep. Made an effort to really get solid and still before each rep today. That'll pay off heaps when the weight gets heavier.
Really pleased with today's efforts. As a sick reward we did 7 rounds of 10 calories - fast as possible - on the assault bike. Brutal stuff and the 5 & 6th rounds smashed me. Long way to go to build up that recovery during sets, although I was pretty stoked that I got my breath back faster once we finished. Still had to lay on the ground though ha ha, I'm not too proud to starfish when I'm munted!!
Worked out I lost about 1kg through sweating too. Still warm as fuck at the gym. I still see people getting into the sauna ffs, sick puppies the lot of em!
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another solid evening at the gym. Overhead mixed in with some back stuff.
3 sets of Y and T rows. Holy shit these burnt on top of chest doms. Front of my shoulders were on fire.
I moved to strict widegrip press. Sets of 6 with the bar, 30kg, 30kg, 40kg and 50kg. Then push pressing, sets of 6 at 60kg, 70kg, 80kg. Then two sets of 90kg for 3 reps. Everything moved nicely, which was cool given my legs were pretty tapped out.
We did seated close grip rows next. 5 sets of 12, starting pretty light (45kg ish) and finishing up around 65kg.
Then it was 6 rounds of 10 calories sprints on the assault bike. Still hard as fuck but getting slightly easier, especially when your legs aren't as cooked.
Looking forward to a few rest days before Monday. If the weather plays ball there will be a fair bit of work in the garden. But then again there's all sorts of sport on!! -
International chest day.
Y and T's
Set shoulders - 2 rounds
DB bench. Sets of 12 at 24kg, 30kg and 34kg. Then 3 sets of 10 at 40kg. Right shoulder felt a wee big niggly to start but after the warm up sets it was all good. Prob go for lower reps and higher weight next week. Hopefully we aren't too far off getting back into standard bench.
4 sets of light seated hammer press machine. 20kg each side, 12 reps each set.
3 sets of standing cable front lift... things. Not exactly sure what these are called. Bringing the handles up from your sides and really exaggerating the movement and bringing them together to finish in front of your face. Good for the lower pec I believe.Finished with 6 rounds of 10 calories on the assault bike. This added with the higher volume/weight leg work has built up a bit of fatigue in my old groin injury. The one that was meant to be a hernia etc. It's not a big deal but I have to manage it as we increase the intensity. Kind of weird in that it'll give me a twinge every now and again, but it never hurts during a squat or specific movement.
Got a nice comment from a workmate that I was looking trimmer. I'll take that!! Def feeling good at the moment and expect things will accelerate with the weight loss soon. Almost dipped into the high 104's today!! I think 103 was my previous lowest and that feels close! Just need to ensure I don't lose too much strength aye!!
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Legs went ok last night. Work was mental so I couldn't get away early enough for OHS prep. So I stuck with backsquats and some accessory work. The groin niggle was making a come back so I stuck with volume around 100kg. Did have a good yarn with a powerlifter bro and he's recommended a local physio who I'll hit up in March (works with the black caps no less!). Apparently this dude is amazing-balls so that's something to look forward to.
We finished up with 3 sets of alternating sprints on the bikes. This time doing 20 calories before swapping over. I think I prefer this to the 6 x 10 as you get a bit more recovery, and going for that bit longer makes you pace yourself. My PT was giving us shit and asking why we were in the cardio space, smart ass!! But he's stoked to finally see us working on fitness alongside our usual stuff.
Aside from the niggle everything is feeling good. Have been doing well with my kai consumption, holy shit I've been turning down chips and treats all over the show. Have also knocked any late night munchies too, add in some portion control and it's actually easy as.
Probably the best thing overall is that life (work and everything else) is about as stressful as usual. So there's that buzz of knowing I'm sticking to my plans and goals even on those tough days. Finally walking the talk more about one of my fav sayings, 'discipline trumps motivation!!'
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Missed a good back and shoulders update. push pressing up to 100kg for a few reps. Aimed for 3 reps and failed (in a controllled manner!) on the third, then two more singles to follow. Plenty of volume leading up to that. Also did a bunch of accessory stuff include one arm KB pressing.
We had a primo chest workout last night. Back to wide -grip bench and even chucked in some decline bench which we haven't done for like 4 years or so. That actually caused me shoulder pain previously but was all good yesterday. Early indication is that all the work I've done since then on shoulder and upper back mobility/strength has worked a treat..
And in bigger news I had a bit of a scary turn on Tuesday - work has been super stressful and actually had a wee bit of chest pain and was feeling really lightheaded etc. Was sweating up a storm also and things weren't feeling quite right. Got myself to the doc for a check up and yay no heart attack. But it was fucking scary. Felt a bit dramatic after things turned out ok, but am glad I went and got checked out rather than just ignore it.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Missed a good back and shoulders update. push pressing up to 100kg for a few reps. Aimed for 3 reps and failed (in a controllled manner!) on the third, then two more singles to follow. Plenty of volume leading up to that. Also did a bunch of accessory stuff include one arm KB pressing.
We had a primo chest workout last night. Back to wide -grip bench and even chucked in some decline bench which we haven't done for like 4 years or so. That actually caused me shoulder pain previously but was all good yesterday. Early indication is that all the work I've done since then on shoulder and upper back mobility/strength has worked a treat..
And in bigger news I had a bit of a scary turn on Tuesday - work has been super stressful and actually had a wee bit of chest pain and was feeling really lightheaded etc. Was sweating up a storm also and things weren't feeling quite right. Got myself to the doc for a check up and yay no heart attack. But it was fucking scary. Felt a bit dramatic after things turned out ok, but am glad I went and got checked out rather than just ignore it.
shit brudda. not good. Maybe ease back on the big weights a bit for awhile ?
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@MN5 as it turns out the Doc was all for me keeping up the activity with weights and even the minimal cardio we've been doing. I did wonder if the assault bike stuff could have been a factor, but he said nothing was indicating that exercise was a factor, and that if it actually was a stress related incident keeping up the activity was a must have.
Lol when I was having my ECG and on the pulse rate thingy the nurse observed my resting heart rate was pretty good, and that I must have a decent level of fitness. I laughed my ass off and said thank you!!
I would have been really gutted if I'd been ordered to rest. Seems like I erred on the side of caution in getting checked out, but I'd rather do that than wait too late aye. I've learnt a lesson from a couple of mates (both still alive btw) who didn't seek treatment early enough as they thought it was just stress or something. The doc and nurse said I did the right thing so that somewhat offsets the feeling of making a bit of fuss over nothing... if that makes sense.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 as it turns out the Doc was all for me keeping up the activity with weights and even the minimal cardio we've been doing. I did wonder if the assault bike stuff could have been a factor, but he said nothing was indicating that exercise was a factor, and that if it actually was a stress related incident keeping up the activity was a must have.
Lol when I was having my ECG and on the pulse rate thingy the nurse observed my resting heart rate was pretty good, and that I must have a decent level of fitness. I laughed my ass off and said thank you!!
I would have been really gutted if I'd been ordered to rest. Seems like I erred on the side of caution in getting checked out, but I'd rather do that than wait too late aye. I've learnt a lesson from a couple of mates (both still alive btw) who didn't seek treatment early enough as they thought it was just stress or something. The doc and nurse said I did the right thing so that somewhat offsets the feeling of making a bit of fuss over nothing... if that makes sense.
Getting over 40 sux but obviously the lesson is to maintain as much physicality as possible. I do fuck all in terms of weights these days but my overall strength, functionality and flexibility are probably better than ever so age well and truly is only a number.....
given that we live in a 'glorious' age where you can literally order McDonald's to your house it's gotta be worrying times for less active people in the World.