Pushing Tin - Paekakboyz Training Log
-
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
-
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!!
-
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!!
-
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!
-
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!!
-
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!!'
-
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.
-
@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 ?
-
@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.
-
@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.
-
I hear ya bro. Funny how having kids amps up your desire (or mine at least) to get into better nick. To be honest that was the scariest part of things, you start thinking about your kid/s and partner and far out someone starts cutting onions!!
lol, still laughing that their machine thought I was fit-ish. Not sure when they last calibrated it!!
-
@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 mate, glad to hear it ended well. It ain't easy with kids, work, life etc., particularly when you want to be Superman at home (which I suspect you are). That's what grates the most when you read about that "toxic masculinity" stuff. The fact is the vast majority of us are busting our arses being the best dads, partners and providers we can be. Maybe you just have to dial the awesome down a wee bit.
But great to see the training isn't affected. Must be scary shit if you have a dodgy ticker and strenuous exercise is a no no. Once met a dude who couldn't climb stairs because of his heart. Poor bugger had been revived twice.
-
Cheers dude!! Feeling good now and even taking a day of leave tomorrow for a bit of me time. I'm generally pretty good at balancing it all out, but every now and again I need to remind myself that the last 18 months of work has been bloody intense and no sign of slacking off stress-wise. But it's manageable if I look after myself.
Mean as chest day today. Warm ups, Y and T's and usual KB shoulder setting. Then sets of 10 at 60kg, 80kg, 100kg on bench. 4 at 110kg, 3 at 120kg, smashed a 130kg single, then got a solid 140kg rep. Was stoked with that. The 130kg felt light as, one of those lifts where you swear your spotter has done a lot of work ha ha. Not bad for only our 3rd BB bench session this year. DB bench mahi definitely transfers.
Hit decline bench next. Sets of 10 again at 60kg, 80kg and 100kg. Taking it easy as this has aggravated my right shoulder in the past. Felt all good today though.
Final exercise was the seated incline press machine thingy. Sets of 12 with 20kg, 25kg and 30kg on each side.
Back and shoulders on Wed then legs on Thursday. Eating slipped a bit with the gig over the weekend. Had 4 beers on sat night and felt pissed!! definitely a lightweight now. But back on the no booze wagon now.
Knocking around low 106's at the moment. But on track for that June target. At the moment the muffin top is going and can feel a bit dropping off around my stomach. But certainly seeing more definition (plus maybe a bit more bulk?) on my arms and thighs. Good shit.
-
My bro's neck niggle was giving him grief again so we hit legs last night. Talking of niggles I'm still managing that hip/groin inflammation thingy. Probably did a bit too much last night, but I've come through ok today. Managed a decent warm up then sets at 60kg, 60kg, 80kg, 100kg. Then 5 by 5 at 120kg. Focusing on staying tight and good form helps with the niggle, but it's a weird one as it doesn't hurt during the movement.
We did a bunch of leg extensions after - probably 6-7 sets. Def helped tap out the legs.
Mate is having a night off tonight. I'm planning some military press and wide-grip pressing - but will probably stick with strict variations and go easier on any push pressing.
Maybe some cheeky arms too.
-
Did make it to arms. But smashed out some solid work.
Y and T's. A couple of sets of standing KB waiters. Then into strict military press. Sets of 10 with the bar, 30kg, 30kg, 40kg, 40kg. Then sets of 5 at 50kg, 60kg. Then 3 at 70kg. Finished with singles at 75kg and 80kg. Reckon 85kg was doable but decided to keep some gas in the tank.
Wide grip strict press. Sets of 10 with the bar, 30kg, 30kg. Then 6's at 40kg, 40kg, and 50kg. Moved to push press next. Three sets of 5 at 70kg, then 2 sets of 5 at 80kg.
Seated wide grip row. Three sets of 12 at 1/4, 1/3 and 1/2 of the stack. Really slow and controlled.
Finished up with standing KB one arm press. 2 sets of 8 each arm with 16kg KBs. Man, was tapped out by then. Grip kept me in the game even when I had a few wobbles.
Looking forward to a few rest days!
-
Have missed a few updates since last week. Aside from the horrible stuff going on the gym has been going well.
After being sick for about 4 days we had a big workout on Friday with legs, shoulders and chest all mixed in. Was kind of good to be doing that rather than watching any coverage. Did my mates leg workout rather than squats and holy shit did I get some gnarly DOMs. Outside of my butt cheeks was on fire - from the bulgarian split lunge things we were doing.
We did bench and some shoulder work last night also. Felt a bit taped out during the heavier lifts (got up to 130-135kg) then my bro reminded me we did a big session on Friday. Not enough recovery lol.
Got back on the assault bikes yesterday, only for 60 odd calories of work. But it adds up - definitely seeing an improvement in my recovery after each sprint on the bike. But not making any claims towards fitness as yet!
Legs tomorrow then back/shoulders on Thursday. Sitting at 105-106 at the moment, but seeing body shape change even if the weight isn't dropping super fast. Still plenty of fat to lose, but happy with how things are tracking.
-
aw man, we did legs last night and I am sore.
We've been doing bulgarian split squats with KB's. great for quads and all your stabilisers, but holy shit is nails your hips - just through the stretching and keeping yourself stable through the movement.
Did multiple super-sets of one legged extensions and hammy curls. Nothing too heavy but heaps of volume.
Solo session tonight. Thinking it'll be largely pressing and maybe some arms.
-
Missed an update from Monday and Wed. Solid bit of benching on monday - have been hitting 3 sets of 100kg for 10 and throwing in a couple of sets of 2-3 reps in the 110-130kg range. Still chasing that 150 single but not rushing things. Technique is definitely improving as is overall stamina.
Wed was a bit of legs and some overhead work. Mainly strict pressing with a couple of push press sets at 80kg and 90kg to finish up on. For legs we hit one legged extensions and hammy curls as a super set. About 4 rounds of that cooked my legs. Still dealing with that hip/groin niggle but making some progress with it. I think the bulgarian split squats we'd been doing over the last two weeks had stretched things a bit, but I think that may actually help longer term with mobility etc.
Tonight I was training solo. So I focused on overhead squats to see how that felt on my hip/groin. wasn't too tapped out from last nights overhead stuff either. Did a good 20min or warming up then was hitting sets of 5 reps with the bar, 30kg (*2), 40kg, 50kg, 60kg, then two sets at 70kg. Threw in some really slow reps on the 60 and 70kg sets. Also included at least one paused rep in each set too. Was feeling really solid and zero issues with my hip/groin. Next week I'll jump through weight increases faster so I don't get too fatigued for the heavier stuff. Keen to be doing 80kg for 3-5 reps and maybe a double at 85-90kg.
Finished up with 30 KB goblet squats at 32kg. Then two sets of standing one armed KB press at 16kg and 18kg.
Seem to be sitting around 105 at the moment. Eating well and portion control seems to be doing the trick. Have fallen off the fasting wagon, as I've had earlier starts at work and by 8-8.30 I'm needing to eat. Hoping the niggles settle down so we can add back in our assault bike cardio - had really been enjoying that. Sick puppy ha ha
-
Holy shit I have been extra tired over the last few days. Bubs got outta whack last Sunday and sleep went to shit. Not for her, but def for me!
But had some really good zzz's last night and hit the gym tonight. Only some light warm ups and bench. Got thurs and fri lined up too.
Y and Ts. Set shoulders then bench press.
Sets of 6 at 60kg and 100kg. Then 4 at 110kg. Then 3 by 3 at 120kg. Finished with 30 at 60kg.
Looking to get up into my working weight range faster. So I avoid burning too much energy early on. Today was the fastest jump I've done and went well.