Pushing Tin - Paekakboyz Training Log
-
Legs, a smidge of back, and some arms last night.
Usual warm up ahead of back squats. Have been pushed for time, or had brutal chest DOMs, to get any OHS in lately. Next week!!
Was looking to build back up to a heavier load on squats. Warm up sets of 5 at 60kg, 60kg, 80kg, 100kg. Nice and steady, avoiding any bounce to make sure glutes are firing etc. Did another set of 3 at 120kg then 3 by 3 at 140kg. That felt pretty heavy but wasn't a grind, even the last rep of the third set moved pretty nicely. Would def have a clean 160-165kg single in me, but I won't be chasing a 1RM for a while yet.
Finished squats with 5 pause squats at 100kg. 3 sec pause for the first 4 reps, then a 5 sec pause to finish.
Moved to some hammer row to get a wee bit of back in. Worked up from 20kg each side to 40kg over 4 sets. 12 reps each. Then on to arms with cable curls 21's superset with cable overhead tricep extensions. 21 reps (obviously) for the curls, then 15 reps for the extensions.
Then it was back to legs to finish up. Single leg extensions and standing hammie curls. 3 sets of 12 reps each leg. I am seeing some growth in my legs and clicked a bit that it's related to a mini weight plateau. Getting trimmer and dropping fat, but have been hovering around 104-105 in the last week and a half. Still chasing the hundy but ok with adding muscle as long as the bodyfat % keeps dropping
-
Chur JK, even hit my longest fast today. Just over 15 hours. Was gagging for some kai though.
Man, have had a pretty shit week though. Left one of my gym bags behind last thursday and lost my lifting shoes and roll out peanut thingy. Have checked a couple of times at reception and nothing was found or has been handed in. Pretty shit that someone has likely nicked em. But ultimately only myself to blame. I moved while getting changed as another guy needed to get into a locker. Still filthy on myself aye!
Bubs was sick this week and coped a dose, so my first hit out was tonight. Basically we just did bench - I was still low on energy but man I needed to lift some tin.
Y and Ts, set shoulders then into bench. Two sets each at 60kg and 80kg. Then 4 working sets of 100 for 10, then 110 for 5. Finished with our standard 60kg burner - 26 reps and I was gassed as. Definitely lacking that edge and a bit of energy today. But feeling heaps better for getting along to the gym.
Bubs is at the grandparents on Sat so looking forward to a decent sleep and maybe some fun times
So I guess I'll be shoe shopping and picking up a new roll out toy.
-
holy shit guys. I am a right dumb-ass. Found my bloody shoes and mobility gear bag. Under the deck next to our gas bottle. I mowed the lawns in the weekend and the mower is kept nearby. Cruised over and saw the bag and everything clicked into place. The missus had called me last Thursday on my way home to say the gas was running out. It was late and wet and I stopped off to get a new bottle. Replaced it in cellphone torch light and must have missed that I was carrying my shoes with me.
Ha ha totally fine to fess up though as I've got my shoes and my mojo back!! Legs tonight to celebrate!!
-
Good wee leg session. Pretty limited warm up in terms of stretching etc.
Back squats were 5s at 60, 80 and 100kg. Then 2 sets of 5 at 120kg with a final set of 5 at 130kg. That felt plenty heavy tonight, but depth and form was good.
3 rounds of the one leg extensions and hammy curls to finish up. That was enough after a week off!
Remembered my bloody shoes too lol.
Oh, and weighed in at 103.3 today. Really pleased with that. On a 25 day fasting streak and getting more 14+ hour fasts in. It is getting easier and I'm managing to finish eating earlier during the evening. Chee-hooo!! -
Was cruising to test my bench 1RM tonight, but the weight decided things on the night!
Warmed up on Y and T's rows. Then set shoulders with 20kg KB.
Kept the rep range lower for warm ups. Still haven't really settled on the best way to work my way up in weight and balance the priming v fatigue.
Sets of 5 at 60kg, 80kg and 100kg. Then 3 at 120kg, and singles at 130kg and 140kg. Worked damn hard on that 140kg and managed it without a spot. But it was a grinder for sure. That was the signal that 145+ wasn't happening tonight. Will note we didn't have any pre-workout which I reckon gives a good 5kg bump. Will note my current 1RM of 145kg was without any stim lol.
Hit 120kg for 3 then right back down to 80kg for 20 reps. That was a nice change up from doing high volume sets at 60kg.Was well tapped out by that point, plus we always manage to be pushed for time on chest day... too much bants I reckon. Plus we were being careful to have at least a 1-2min break between our heavy singles.
103.8kg today on the back of a nearly 15.5hr fast. Haven't really factored how the fasting is impacting strength or energy with training. I am trying to have a decent lunch on training days though - and lighter eating on non-training days.
-
103kg flat today. Shits getting real boyz!!
Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.
Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around
-
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
103kg flat today. Shits getting real boyz!!
Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.
Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around
Don't go out on a windy day skinny boy
-
Just aiming to be Trim-Thicc!!
-
Solid bench session tonight. Knackered after ms 2.5 spent all weekend a bit crook and pushing boundaries... and buttons!
We got a bit more organised tonight, and hit some pre-workout to get a bit more tempo going. Certainly did the trick!!
Y and Ts then set shoulders
Bench warm up of sets of 8 at 60kg and 80kg. Then a set of 5 at 100kg and into 3 by 3, or actually 2 by 4 then a final set of 3. At 120kg, 125kg and 130kg. Then a burner set, but heavier than we normally go. 90kg for 20, with a light spot on 19 and a heavier spot on the last rep. Was well and truly done by then.Incline BB bench next. Set of 40kg for 12 to get the movement warmed up. Then 3 sets of 12-15 with 60kg. Nice wee change to our usual incline work on a machine.
Next up was a superset of tricep cable overhead extensions and cable curls with the rope handle thingy. Sets of 15 reps each exercise - 3 times through. The pump was getting serious by this point!
Finished up with ezibar curls and DB tricep extensions. 45kg on the curls (inc bar) and 24kg DB for the triceps. Sets of 12 on the triceps and the curls were 10, 10 then a spotted set of 18 to finish. Died on that last set of curls - my stumpy arms mean I have a pretty close grip set up on the ezibar.
Toasted after all of that. But stoked with the work we got in as Monday often tends to be a brief workout.
Knocking around 103 today as well. Which was good as we pretty much had a treat weekend lol. But I did watch my portions and stuck to my fast. Probably owed myself a couple of days of a surplus!!
-
oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.
-
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.
That's what you want Mate 👍.
-
Good leg session tonight. Back squats and our usual extensions and hammy curl super set.
Took a bit more time to stretch today, things felt a bit smoother which was good.Warm up sets of 6 at 60kg, 80kg, then 5's at 100kg and 120kg. Two sets of 3 at 140kg, really smooth and zero bounce to make sure I was in control. That seems to be helping me avoid any further hip flare ups. Finished up with a 100kg pause squat set. 4 reps with a 3 sec pause then a 5 sec pause on the last rep.
3 sets of 15 reps each leg on the extensions and hammy curls. Same weight but felt like I had a few extra reps in the tank as overall load on squats wasn't that bad.
103.6 today. Have been sitting in the 103's over the last week to 10 days. Thinking I'm going to start mixing up my fasting a bit more. Sticking with the 13 hour window on training days, but going for 15 hours + on my off days. Had a target of 100kg by 14th June, which probably isn't impossible
-
Good Friday workout. Bro was on leave today so it was a solo session.
Mobility and rolling out. Hitting my T-spine and biddies and lats. To get that sweet overhead set up.
Warm up of a couple of sets of back squats at 60kg. Then into overhead squats. 50, 60, 60, 70 for 5 reps each. With a really slow and measured rep in each set. Then two sets of 4 at 80kg. Finished with 6 at 60kg as a deload.
Did two sets of pause back squats at 60kg and 100kg. Then into some military strict pressing. Sets of 6 at 50kg, 60kg, 60kg and 70kg. Then 3 slooow reps at 75kg. Back and shoulders were well cooked by then
Finished with standing KB press. 6 reps each arm with 16kg and 18kg KBs. Then a 30sec static waiters carry with 20kg KB.
Phew! Nice finish to the week.
-
smashed chest tonight. Had one of our gym bros join us. He brings the noise and often has some new sneaky workouts to try.
Y and T's - set shoulders etc
Flat bench. Warm ups of 8 reps at 60kg and 80kg. Then sets of 10 at 100kg, 100kg, 90kg, 100kg. Finished up with 80kg for 20, with some light spotting on reps 16-20.
Incline bench. Sets of 10-12 at 50kg, 70kg and 60kg. Loving this, especially the impact of having to brace through your torso/core.Finished up with a new one from our bro. DB incline flies, where someone provides resistance through about 75% of the range of motion, so you really have to work on the biddie squeeze to complete the rep. Do that till failure then push the DB's together and rep out some close grip triceps. Always focusing on that biddie squeeze.
2 sets with 12kg DB's. No idea the weight of the resistance, but it was decent!!Mad as pump!
-
Legs last night. It went really well - still managing the hip niggle but good form seems to keep that particular issue at bay.
But holy shit we were all rocking mad DOMs from the chest workout. Those resistence flies are still hurting.
Rolled out - did a lot on my IT bands - tight as and something to keep hitting. Getting them loosened up helps my knee tracking a lot. Stretches and my usual upper back stuff too.
Back squats and some goblet squats then our superset of one legged extensions and hammy curls.
Back squats were sets of 6 at 60kg, 60kg, 80kg, 100kg, 120kg. Then 3 by 3 at 140kg. Then 15 KB goblet squats with 32kg KB followed immediately by 5 100kg squats. Then a final set of 5 pause squats at 100kg. That tapped me out nicely.
Did have a slight niggle on one rep at 140kg but I think I got a bit loose rather than it being anything major. Avoiding any heavier doubles or singles until I'm hitting 140kg for 5 for several sets.
Moved to the extension and hammy curls afterwards. Legs were super pumped!
Still rocking the mid 103kg's but still trending downward. Not going to beat myself up for not hitting 100kg by the 14th, super motivated to break into the 101-102kg range. That'd be a massive win.