Pushing Tin - Paekakboyz Training Log
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@Rancid-Schnitzel ha ha and plenty of dreams!!
Legs last night. Hip niggle has settled but still searching for an actual cure... if that is possible. We ended up having a great yarn and got some pointers from one of our trainer bros. He's had a lot of hip issues so is very clued up.
He made a great point about mobility versus flexibility. The former is ROM where you are actively engaging muscles etc, while the latter is being able to passively get into a position. His example was the renowned 'Asian squat' which is generally passive when people are sitting on their heels, versus your ideal ass-to-grass squat where you want the same position but have everything firing.
So he took us through a bunch of movements where you'd get into position then test your level of engagement. Could you keep that position once you had to actively engage etc. Bloody hard stuff and wow it shows things up very swiftly!
So a bunch of stuff for us to try out on hip mobility etc. Fun times!
Actual workout was a solid warm up, light back squats - working up to 4 sets of 6 at 100kg. Nice and steady pace. Then yoke front squats for 3 sets. Then some KB goblet squats. Then we did a cable sprint type thing. Cable attached at your ankle then kicking out like the start of a sprint. That was good for testing stability and no after effects on the hip today... at least so far!!
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Solid sesh tonight. Y and Ts after a light warm up.
Strict widegrip pressing up to 50kg, sets of 6-8. Military press up to 70kg, sets of 6.
DB one armed row and four press superset. 3 rounds, 8 reps each arm with 30kg DB.
Seated close grip row. Sets of 12 up to 75kg.
Cable rear delt pulls. 3 sets. Pain and pump!! -
Off the chain tonight lads. Training Wed-Fri due to work and fam commitments so we hit the pre-workout and started our creatine cycle tonight. Man, not sure if it's placebo and/or initial benefits but smoked some PB's on bench tonight. Oh, and my wrist is much improved, probably 95% with just a tiny ache when stretching it in one direction. Used wrist wraps for all our bench tonight just to keep it safe tho.
Warm up sets of 10 reps at 60kg, 80kg and 100kg. Then 10 at 110kg (PB), 5 at 120kg (PB), then 110 for 9 with a spot on the last rep.
Moved to incline press after that. 60kg for 10, 80kg for 10, then 100kg for 5 to finish up.
DB fly and light bench super set next. 14kg DBs and 60kg on bench. 12 reps in flies then 15 reps on bench. Two times through. Well and truly pumped after that!
Still feel like I had gas in the tank but all the pre-workout unce had been tapped out (phew). Back sitting at 105 as I've been a tad slack with eating. Cold weather makes me yearn for pastries lol, and a few weeks of illness in the family have meant things have been super busy. But all getting back on track now which is cool.
Expecting a wee bit of weight gain with the creatine but hopefully the majority is muscle. Cranking back into the fasting so still looking to drop weight as we try out creatine.
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Backed up last nights efforts with a solid back session. Definitely felt much better than usual today after last nights bench session. Was feeling super swole and while I've got some DOMS incoming everything felt just a bit fresher today.
Y and T's - 2 sets of 10 with 4kg DB
Strict wide-grip press. Two sets at 30kg, then double sets of 6 at 40kg, and 60kg.
Push press on wide grip. 5 reps at 70kg then another 5 at 80kg.
Military press. 40kg for 10, 50kg for 10, 60kg for 8, 70kg for 5, then 80kg for 2.
Seated close-grip row. 3 sets of 10-12, then a drop set starting with the full stack for 4, dropping 2-3 plates per round and building up to around 8-12 reps as the weight got lighter.
Seated DB shoulder press. Started with 24kg DB's but my delts were cooked by this point. Hit 10 on that first set then dropped back to 20kg for the last two set - 10 reps each for those.Hitting a bunch of mobility stuff and arms tomorrow. 3 days in a row is always fun times!
Back in the 104's today. Even with a big effort to drink way more water to ensure I get the most out of the creatine we are taking. -
Tonight's workout is delivered via emoji
Work was done lads, work was done!
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Mean hit out tonight. Stuck to the creatine and had a night off preworkout. Big chest sesh focusing on biddies with some accessories.
Y and Ts then set shoulders.
Bench warm up was sets of 10 at 60kg and 80kg. Working sets were five sets of 100kg for 10. Managing each set on a single breath. Taking a breath mid-set seems to mess with my set up. Well pleased with that volume 👍Incline bench next. 60kg for 10, then 70kg for 8, 80kg for 6. Then 60kg for 19.
Epic pump after all that. Really getting the hang of engaging my lats on incline, slowly learning the movement!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Tonight's workout is delivered via emoji
Work was done lads, work was done!
Did some teenager hack your account ?
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 well that Jag4life dude did ask for my user info!!
Has he been banned again ?
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 well that Jag4life dude did ask for my user info!!
I have a bank account in Nigeria...
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@Snowy :face_with_stuck-out_tongue:
I have it on good authority that I am a King in Nigeria!! Just something about payment to make it official...
Wow, you too ? what are the chances ?
When my Nigerian money comes through I'll shout the fern a get together on a tropical island.
I've been waiting years, I'm sure it'll turn up any day now.
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Back, bit of shoulders and some arms tonight.
Y and Ts, 2 sets of burning stabilisers
Strict press widegrip. Double sets of 8 at 30kg, 40kg, 50kg. Then 60kg for 6.
Push press after that. Sets of 6 at 70kg, 80kg, then 3 at 90kg and 3 more at 95kg. Keeping the powder dry this week but aiming for the hundy next week!
Moved to military press next. 60kg for 10, 70kg for 10, then 80kg for 6.
Seated close grip row next sets of 10-12 at 60kg, 70kg, 80kg. Then 6 at 85 or something.
Finished with preacher curls superset with single DB skullcrushers. Curls were sets of 10 at 40kg and 50kg. 32kg DB for the triceps. -
Biddies got hammered last night. Heavy bench day. Pre and some C as per the usual schedule.
Y and T's then set shoulders and did a bit more shoulder mobility.
Flat bench. Warm up sets of 10 at 60kg, 80kg and 100kg. Then 5 at 120kg, 2 at 130kg, then 140kg for two singles. First 140kg I had a bit of a hitch coming up, but the second set was heaps smoother. Definitely have 145kg (current PB) in me, and will be aiming for 147.5-150kg in the next month or so. lol was waiting till we got halfway through our creatine.My bro hit his target numbers for his heavy sets too. He's also on track to be knocking on the door of his bench PB in a few months. But he's still working more on adding size as well as strength.
Incline bench next. Set of 10 at 60kg, then 8 at 80kg and 4 at 100kg. Form is getting better and better, but still working out brace position and triggers for those heavier struggle reps. But holy shit these are mean for lats and pec development. Well worth giving them a hoon if you are typically a flat bench bro.
Finished with one armed KB presses (standing). Sets of 8 each arm with 16kg and 18kg. Then a set of 4 each side with 20kg. No bloody chalk so the 20kg's were a grip challenge! No fatalities luckily
Weight has crept up to 106kg or so. But I know that's largely water weight and I'm still on the fasting etc. My belt is getting looser too so hopefully that's another sign that it's water and muscle getting put on!
And in other news (lol will hop over to the dad sharing thread) we are expecting #2, an awesome surprise and so far miss 2.5 is very excited about having a sibling... unsure if she's really thought it all through ha ha
Fuck sleep aye! who needs it!!
(sob)
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Biddies got hammered last night. Heavy bench day. Pre and some C as per the usual schedule.
Y and T's then set shoulders and did a bit more shoulder mobility.
Flat bench. Warm up sets of 10 at 60kg, 80kg and 100kg. Then 5 at 120kg, 2 at 130kg, then 140kg for two singles. First 140kg I had a bit of a hitch coming up, but the second set was heaps smoother. Definitely have 145kg (current PB) in me, and will be aiming for 147.5-150kg in the next month or so. lol was waiting till we got halfway through our creatine.My bro hit his target numbers for his heavy sets too. He's also on track to be knocking on the door of his bench PB in a few months. But he's still working more on adding size as well as strength.
Incline bench next. Set of 10 at 60kg, then 8 at 80kg and 4 at 100kg. Form is getting better and better, but still working out brace position and triggers for those heavier struggle reps. But holy shit these are mean for lats and pec development. Well worth giving them a hoon if you are typically a flat bench bro.
Finished with one armed KB presses (standing). Sets of 8 each arm with 16kg and 18kg. Then a set of 4 each side with 20kg. No bloody chalk so the 20kg's were a grip challenge! No fatalities luckily
Weight has crept up to 106kg or so. But I know that's largely water weight and I'm still on the fasting etc. My belt is getting looser too so hopefully that's another sign that it's water and muscle getting put on!
And in other news (lol will hop over to the dad sharing thread) we are expecting #2, an awesome surprise and so far miss 2.5 is very excited about having a sibling... unsure if she's really thought it all through ha ha
Fuck sleep aye! who needs it!!
(sob)
That's awesome mate (about the kid obviously although your workout was very impressive as well)! That's a pretty good age gap also.
Sleep is overrated anyway!
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Cheers lads. Adds a bit more spice to training, gotta increase that strength and fitness base ahead of Feb.
Really good hit out tonight. Back and some shoulders. Y and Ts, did these really slow tonight, sets of 12 for that extra burn too.
Strict widegrip press. Sets of 5 at 30kg, 40kg and 50kg. Then into push press. 5's at 70kg and 80kg. Then 3 at 90kg, 2 at 95kg. Finished with a single at 97.5kg then cracked the hundy for the first time in a while.
Psyched myself out on my first set up, then got my head in the zone and smoked it. It was going through my bail out process, but then telling myself I got this that did the trick. Weight overhead can be bloody scary, especially from behind the head rather than a traditional front rack press.
Will be building up heavier volume so i can hit heavy OHS once my hip sorts itself out.
One set of strict military press at 60kg for 10 reps.
Then 3 sets of seated row close grip. And 3 of closegrip lat pull down. Got up to 85kg for 8 on the close grip after 12s at 70kg and 80kg. Worked between 60-70kg on lat pull downs I think.105-6kg today, so it seems the creatine water weight isnt getting out of hand. Feeling really strong with a hint of trimness. Belt is still going in so that's primo.