Pushing Tin - Paekakboyz Training Log
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3rd leg workout in as many weeks! we are at risk of this becoming a habit. Still taking it pretty easy, aside from trying to get my front rack mobility back... I think that will take a while lol.
Rolled out and stretched - purposely doing a bit less and adding in a couple more warm up sets. My 'trick' to jump start front rack is to the load the bar with 100-120kg and get into starting position, no squatting, but focusing on staying tight and driving my elbows up to limber up. Oh, and trying to avoid choking myself out!
Warm up was sets of 5 at 60kg. About three of those. Then 70kg and 80kg for 5. Then 90kg and 100kg for 3's.
Then it was our usual hammy curl and leg extension super set. This time we did the lying down hammy curl, so two legs rather than singles we do on the standing machine. 4 sets of 12 reps on each.
Those leg extensions on the back of fronts kill the quads. Feeling a wee bit sore today but love how the core and upper back feel really good after fronts. Now I can slouch in front of a computer all day
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Fucking bugs, and F that semi final!! Caught a dose of bub's tummy bug which was lovely over the long weekend, but appropriate as the semi result gave me the shits!
All back on board and at least I cut a couple of kgs! Legs last night, but my mate's knee was troubling him so he canned his front squats during warm up. I kept going and worked up to a heavy set of 5 at 100kg. That's no drama for the legs, just a challenge for keeping my front rack solid and upper back tight.
Leg extensions and hammy curls, then superset calf raises. Nice wee burn to finish up.
Keen to increase the volume and weight on fronts. But also cautious about building things up sensibly.
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Solid chest and tricep session.
Y and T's + KB warm up
Flat bench mahi was sets of 10 at 60kg, 60kg, 80kg, 100kg (8 reps). Then 3 sets of 120kg for 3. Finished with 100kg for 10.
Incline bench. 4 sets. 60kg for 10, 80kg for 6, then two sets of 100kg for 4.
Two super sets for triceps on the cables was up next. Four sets of the following.
Cable overhand push downs and single arm rope extensions. Then close grip overhead extensions with single arm kickbacks. Nice arm pump to finish, especially on the back of all the benching.
Shoulders and biceps tomorrow. Can't wait! -
@geebee 41, 175cm and 105-6kg. Down from 113kg this time last year. Biggest, but loveliest, handbrake on training is Ms almost 3, and we have another one arriving Feb. I manage 3 workouts a week so gains are slower than I'd like. But as long as I'm maintaining and making small improvements I'm happy.
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@Paekakboyz you re doing well mate.
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@geebee cheers bro!
Mean session tonight. Back and biceps, with a bit of other stuff thrown in.
Did some military press to begin with while my mate did barbell rows. Sets of 10 at 40kg and 50kg. Then 3 sets of 6 at 60kg. Felt super tight across upper pecs and shoulders. Definitely the benching from yesterday.
Then we moved to back. Super set of seated row closegrip and widegrip. Three sets of 10-12 reps working up in weight.
Close grip lat pulldowns next - 3 sets of 10.
Moved to our bicep supersets. First up was Rope curls on cables and 21's with 20kg BB. Three sets of 10 of each.
One armed bicep curls (cable) superset with cable widegrip lat pulldown/preacher things. 3 again of 10's.
Finished with three rounds of seated barbell curls - with the barbell extended in front of you which fires the core and really isolates the biceps. Did that alongside good ol DB hammer curls with 10kg DBs.Was right cooked after all that. Two days back to back of decent effort - beers and rugby now!!
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Light chest session tonight, was still feeling DOMS from last week. Especially across the front of my shoulders/pec minor kind of area.
Y and Ts plus KB holds.
Then sets of 2 sets of 10 at 60kg, then 10s at 70kg, 90kg and 100kg.
Incline bench was 4 sets of 10 at 60kg. Got a good stretch through this but the weight was pretty light.
Finished up with standing one arm KB presses. Sets of 8 each arm with 14kg and 18kg KB. Then a set of 4 each side with a 20kg KB. -
Whoops, missed 2-3 updates. Had a really good leg workout last week. Tried this new hip thruster type machine after front squats, leg extensions and hammy curls. Stayed light on the weight as we had no idea what the training effect would be. Glad we did as the result was booty DOMS. Will continue to use that as an accessory for fronts. Considering moving to low bar squats to see if that helps me avoid the groin/hip niggle.
Also had a really good arms session on Friday. Smashed ourselves with all manner of supersets and drop sets. Nobody called us clever but holy shit the pump was mean af.
Chest tonight - kept things really light last week so will be aiming for higher volume around the hundy. Keen to see where my 1RM is sitting before the end of the year - but need a solid month of lifting before that I reckon.
I think we are back on the creatine as of tonight too. Hell yeah!
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Short bench session tonight. Running late from work etc etc. Plus church was in session for international chest day so every flat, incline, or decline bench was taken.
Y and Ts, KB holds. Did a bit of stretching of the chest, especially hitting the lower pec connection to the front of the shoulder. Suspect that's behind a bit of soreness I get after a heavier bench workout.
Flat bench. Warm up sets of 6 at 60kg, 60kg, 80kg. Then 100kg for 10. 120kg for a pretty easy 3. Then 130kg for a single. That moved nicely. Then another 100kg for 10 to finish. -
Missed a chest and two leg workout updates from last week.
Both Leg workouts were really good - I was training solo on the second one and mixed up some overhead squats, fronts squats, back squats and goblet squats. Didn't go past 60kg on anything, especially the overheads, as my wrist was being a bit gimpy. But the great thing was no soreness from my groin/hip niggle. I think the active rehab we've been doing has helped, plus taking things very easy of late.
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Short, sharp and heavy-ish bench session tonight.
Usual warm ups and a few stretches.
Warm up sets of 8-10 at 60kg, 60kg, 80kg, 100kg. Then 110kg for an easy 5, 120kg for 3, then 130kg for 2. Probably had a rough 3rd and a spotted 4th rep in me. But I've got a slight left tricep ghost niggle nothing actually hurts but it just doesn't feel quite right at the moment. Fuck it, I knew I never should have opened up that Ageing thread!!Probably a couple of weeks away from hitting our straps - illness, travel and general life definitely messed up momentum in Sept-Oct. But overall we are making good strength progress, and it's primo to be training legs decently again.
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Did legs on Thursday and a follow up solo session on sat. Thursday was all about the machines, but sat was overhead, front and back squats. Got up to 75kg for the overheads and 120kg for back squats. Kept fronts around 60kg and was working on my rack position. Added in a bit of stretching and mobility for my upper back and shoulders. That helped a lot, but still took 2-3 sets to really warm up and get into my work.
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Chest day. Still feeling a bit tender from legs on Sat, but in a good way.
Sets of 10 at 60kg, 60kg, 80kg, 100kg. Then two sets of 120kg for 5. Pretty sure that's the best volume I've hit at 120kg. No pre or anything too!! stoked! Finished with 100kg for 10.
Incline press. 4 sets of 10. First one at 60kg then 70kg for the next three. -
Not enough love heading your way in here bro! Good job! Looks like great progress.
I'm into my 2nd bottle of wine for the night, so I'm clearly lacking your discipline - though I did run 10km today which is a decent effort at the moment for my fat ass.
Keep it up!
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ha ha nothing like a boozy hoon through the backwaters of the fern!!
If you've run 10km then you earned that vino!
Is a bit quiet in here of late - all the more reason to keep the training going and updating the thread.
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The fact that this has become a waste land might be linked to the rise and rise of the ageing thread...
TO be honest, after iron Man i just completely lost all motivation. I did a little bit up to about the start of September, and then completely stopped.
Just starting to do something again now. Couple of sessions in the gym, and i went for a 7.5km run last week. Fuck that was a wake up call!! Whereas midyear i was flying along, feeling light in the legs, and open in the lungs, last week my legs felt like cement, and my lungs like i smoked a packet of durries first.
In your 40s, it's hard to focus without a goal, even vanity is not enough to get me to train now. Which is bad considering how much i love beer and food.
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@mariner4life I have a 3 year old and a new one due in Feb. Work is pretty cool on the whole but generally pretty stressful. Training at the gym is a need not a want for me. Especially as a thicc-boi who avoids cardio and loves fried and pastry related kai!!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Especially as a thicc-boi who avoids cardio and loves fried and pastry related kai!!
I'm tall and skinny. So if i don't do anything my shoulders shrink, my chest disappears, and i get soft around the middle. The quintessential old man body. And it disgusts me.
But then, does it disgust me enough to put down the fork, not open that stubbie, or to get my ass out on the road? That's the 64 thousand dollar question
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@mariner4life Which ironman did you do? Cairns? That's impressive! I did Western Sydney 70.3 in 2014 (in 37 degrees) and it busted me - I lay in the foetal position for an hour afterwards unable to move for fear of the cramp kicking in again!
But I have a year of work starting, so am thinking that there will never be a better time to try for the full iron. I just, aside from all the training of course, need to choose one with cold weather and no hills