Pushing Tin - Paekakboyz Training Log
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First day back at the gym lads! holy shit I was frothing, to the point I totally forgot to eat beforehand. Luckily I do train during my fast a wee bit. But probably not ideal for my first hoon post-lockdown.
Did back squats, goblet squats, light overhead pressing, a couple of sets of overhead squats. Then bench press and incline press for the biddies. Threw in some superset cable curls and rope tricep pushdowns. Plus some isolated cable curls for the guns.
Nothing really back specific aside from those overhead movements. Plus I dodged doing any core mahi. I was gassed already.
Definitely going to hurt over the next few days. Back again on Mon or Tues I reckon. Will do mixed workouts till I feel ready to go back to split sessions.
We back boys!!
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back on the tin today. Similar to last week with a mix of everything. Was able to train with my bro so that was cool. Probably did as much yarning as training but all good fun.
back squats to start - heaps of sets with the bar, then 60kg , 80kg and a couple at 90kg to finish up. No lifting shoes today which was a nice change. A good test of the ROM!! Felt way smoother than last week. But no rush to add heaps of weight.
Set shoulders and did our usual bench press warm ups.
Then a couple of sets with the bar and then 3-4 high rep sets at 60kg. Did a set at 80kg as well - tight across the front of my shoulders, so will need to do some stretching and a bit more overhead stuff to open things up.
Incline bench started on 60kg. 3 sets in total.
Then we finished with seated close grip row and BB curl supersets.Had preworkout which was probably overkill, but nothing like a nice stim to keep that tempo going
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Third session back. Had a workout with my mate earlier last week which was cool. Nowhere near as much soreness and the lifts are starting to feel half decent.
Today I tried to take advantage of not doing much bench for ages and hitting overhead squats. Kept it super light and took my time. Did some light back squats to warm up for 2 sets of OHS with the bar. Then 3 sets of 5-8 reps at 40kg. Threw in some pause reps and the weight was light enough I could move around a bit to find a solid position. Holding it, especially under more weight, is another story!
Finished up with 3 sets of 5 at 80kg. They moved fast and smooth compared to my warm up sets. OHS really gets things opened up and firing! similar to doing front squats before back squats. Much prefer that order than moving from back squats to fronts.Did a couple of sets of military press at 40kg. Then 2 sets of KB goblet squats - 32kg for 15. Finished up with standing one arm KB press. Did a set of 8 each arm with a 16kg KB. Good test of grip strength when they don't have chalk on offer!
Hitting 98-99kg at the moment with more days at 98 than 99. So the downward trend continues. Diet has gotten a bit looser of late but still going well on portion size and fasting. I don't think I'll manage enough gym time to really add muscle at any speed - which is kind of good as I want to get to 93-95kg before I start to get a bit more focused on cutting fat only rather than overall bodyweight.
Aside from limited gym time my biggest enemy is lack of sleep. But kids gonna kid lol.
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have managed a couple more visits to the gym since the last update. Couple of times a week so far and hoping to get that to 3+ but that's a bit trickier.
Body is feeling good - still on a deficit/fasting buzz and expecting the weight to plateau a bit as I regain some muscle and hopefully keep shedding weight. Getting into the 97s regularly now - next target is 95kg and I'll see how things go from there. Really noticing the difference in body composition but as per usual it'll be the belly and love handles that are last to go! fuckers lol/
Really wanting to focus on mobility and ohs at the moment. Going to take it slowly getting back into heavy bench press as I know it ain't great for my shoulders etc. Even though it is a lift I really love.
Warmed up today with all manner of stuff, then into light back squats to get everything firing - went up to sets of 80kg before swapping to overheads. OHS was double sets at each weight, this little trick works a charm as your second set at the same weight is always way better.All sets had a rep range of 6-8. Did the bar, 30kg, 40kg, 50kg then 3 sets of 5-6 at 60kg. That felt really solid and I added in some really slow reps and some pause reps. Was really pleased with how it felt, lockout was solid and no yips from my hip either!
After that I moved back to some heavier back squats. 3 sets of 5 at 100kg to finish things off. Then some strict military pressing for a bit more upper body work.
Aiming for a full body sesh on Friday.
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ours open Monday. I now have to book a workout slot. Which doesn't work that well for me, but I'll give it a go.
I reckon the sneaky fuckers will have made every single weight heavier at my gym as well. assholes.
i am really looking forward to getting back and working purely on beach muscles
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@mariner4life are you doing classes? or does the booking also work for free weights? Only restrictions at my gym is limiting the class numbers and bringing a towel. They are asking people to wipe down the gear they use (lol) and from what I've seen most folks are doing it.
Oh yeah bro, fuckers have definitely made everything heavier!! dicks.
Enjoy the pump brah!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mariner4life are you doing classes? or does the booking also work for free weights? Only restrictions at my gym is limiting the class numbers and bringing a towel. They are asking people to wipe down the gear they use (lol) and from what I've seen most folks are doing it.
Oh yeah bro, fuckers have definitely made everything heavier!! dicks.
Enjoy the pump brah!
pffft hahaha classes... yeah, I'm in there doing a Pump class in my best Lorna Jane
nah, i think it's because they can't have any more than 20 people in the gym, and it's the only way to limit numbers. If it was just free workout people, i would be fine, because when i go at lunch i don't reckon there is ever more than 10 there. But some days there is an oldies class, and that gets pretty fucking full, i reckon 15-20 easy.
My hope is, because the people in the class are really fucking old, they are staying home...
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@mariner4life let's not get tooo hasty!
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but seriously, fuck cardio!
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Rode the pre-workout lightning today. Hadn't had a lot to eat but had been drinking a lot of water. Holy shit the tingles came on early ha ha. Normally its a good 15-20min to kick in but this was like dropping something else. Anyways it led to a good workout!
Made sure we did some extra prep for bench. Y and T's and shoulder setting. Plus two rounds with just the bar to get the press movement going. I think this was my second or third chest workout, and I remember the oof on that first session back when 60kg felt like 100kg!
Tonight was way better. Actually found things improving as the weight went up. Hit a set at 90kg and things felt like they clicked - in a good way!!
Bench stuff was sets of 8-10 with the bar 2x, then 60kg 2x, 80kg x1, 90kg x1, then two sets of 7 at 100kg.
Incline press - three sets of 8-10 at 50kg, 60kg 2x.
Seated closegrip row. 3 sets increasing weight up from around 55-60kg I think. Sets of 12.
Bent over BB row. 6 sets of 12 with 50kg on the bar. We did 3 sets overhand and normal grip for the other 3. Alternated each set. Had to bring my grip in for the overhand, but might try a wider grip next time.Definitely worked the pre workout outta the system. Will time our run better next time!
Minor lols to be had as my gym bro and I are nearly the same weight now. A reminder that he's 6'5" and I'm 5'9" and half on a good day. Think baller versus a prop ha ha. He's been looking to bulk up while I've been heading the other way. The last time we were this close was when he was around 112kg and I was a thicc 113kg!! like reaaaaal thicc - hit up my Onlyfans page
Will wait a few more workouts before going much past 110kg. Get the reps back up then worry about going heavier.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Rode the pre-workout lightning today. Hadn't had a lot to eat but had been drinking a lot of water. Holy shit the tingles came on early ha ha. Normally its a good 15-20min to kick in but this was like dropping something else. Anyways it led to a good workout!
Made sure we did some extra prep for bench. Y and T's and shoulder setting. Plus two rounds with just the bar to get the press movement going. I think this was my second or third chest workout, and I remember the oof on that first session back when 60kg felt like 100kg!
Tonight was way better. Actually found things improving as the weight went up. Hit a set at 90kg and things felt like they clicked - in a good way!!
Bench stuff was sets of 8-10 with the bar 2x, then 60kg 2x, 80kg x1, 90kg x1, then two sets of 7 at 100kg.
Incline press - three sets of 8-10 at 50kg, 60kg 2x.
Seated closegrip row. 3 sets increasing weight up from around 55-60kg I think. Sets of 12.
Bent over BB row. 6 sets of 12 with 50kg on the bar. We did 3 sets overhand and normal grip for the other 3. Alternated each set. Had to bring my grip in for the overhand, but might try a wider grip next time.Definitely worked the pre workout outta the system. Will time our run better next time!
Minor lols to be had as my gym bro and I are nearly the same weight now. A reminder that he's 6'5" and I'm 5'9" and half on a good day. Think baller versus a prop ha ha. He's been looking to bulk up while I've been heading the other way. The last time we were this close was when he was around 112kg and I was a thicc 113kg!! like reaaaaal thicc - hit up my Onlyfans page
Will wait a few more workouts before going much past 110kg. Get the reps back up then worry about going heavier.
Having met you a few times Iโd say more Scott Gibbs with a beard
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It's lock down, so I'm more open on the interweb than usual, but I was in my absolute fitness prime just prior to my wedding. Ripped as I've ever been.
The secret was living with my in-laws for the 4 months prior to the wedding to save money.
I'd finish work, and to avoid going home would spend 2 hours at the gym every night. No free weights. Pump class followed by Step class.
Fucking step class, Lol.
I loved it, and shit it worked.
But never again!
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@MN5 ha ha I'll take that, and I was a winger till I hit my mid-20's and became a 90% prop. 10% wing hybrid. I also got fat around then but that's purely coincidence! Classic nickname for Gibbs aye, 'Car Crash'. Hopefully about his hard running and big hits and not his face!
@voodoo it was 19-20 years of age for me. Training heaps and playing rugby (including actual trainings!) and only moderately held back by university antics. No real diet or eating plan but just a shitload of exercise and being a cheap student!!
Have to admit I was a bit worried about dropping strength as I've cut weight. Not worried if I can't match my 100kg+ bodyweight PRs but hoping I'm still in that 90-95% range. Guess I'll be swapping to power:weight ratio ha ha - I hear that's the real test of strength
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@Paekakboyz power to weight, fuck me, I'd have to be in the lowest percentile for that, I have nothing!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@voodoo :smiling_face_with_open_mouth_closed_eyes: but you have cardio bro! like the movie Zombie land says. Cardio, cardio, cardio!
Unless you're a Christian Cullen mofo and have it all!
Maybe a nomination for the push up challenge is in order Paeks ?
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 ha ha that's a no from me dawg, hard enough to get to the gym with the young'uns let alone a 25 day challenge! I'd be no chance lol
Story of my life, Iโm only one from six so far in terms of others doing vids haha. @taniwharugby has been pretty inspiring though
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@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
@MN5 inspiring...haha
Was on the fence about doing it, but thought why not...if it helps 1 person, great, if not, I have done 25 push ups each day (that I do most days anyway, just without recording myself)
Well some of the form on the โpush upsโ has been diabolical so youโre doing well in that regard