Pushing Tin - Paekakboyz Training Log
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Missed my Monday update. We hit chest and did some arms too. Had a mental day at work so a workout was required - but holy shit I was tapped out. Ended up doing volume at a hundy on bench when the plan had been a 5 by 5 or 3 by 3 at 115-125kg or something. That was never gonna fly. Did some cool cable work for triceps at the end. Was well cooked.
Tonight was about seeing what sort of load my hip can manage for legs. Still focusing on overheads as those don't seem to aggravate my hip. Although I am missing back squats. Tonight I started on 60kg for overheads - only got as heavy as 75kg but I managed about 6 working sets which was good.
Finished up with 3 super sets of one leg standing hammy curls with one legged leg extensions. Nothing super heavy and sets of 12 reps each leg. Nice way to get a bit more volume in - and definitely seeing some bulk coming through in my quads.
Hovering in the 104's at the moment - eating is going well, particularly at home - we are cooking a lot more and my portion control is going well. Also smashing heaps of water as my black coffee intake is pretty high. Gotta keep that H2O cranking otherwise I'm dry as a dry thing.
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Oooh man. My biddies are cooked as! Big night on bench tonight. We had preworkout for the first time in forever, was pinging hard out lol.
Y and Ts to warm up. Then 2 rounds of shoulder setting.
Bench warm up was sets of 5 at 60, 80 and 100. Then 3s at 110 and 120. Then singles at 130, 140 and 145. Almost decided to go for 150 but right shoulder was feeling just a wee bit tender. The 145 was slow but not a grinder, so well happy. Finished with 60 for 35, absolutely cooked!
Next up was a superset of seated incline hammer press machine, with overhead cable tricep extensions. 3 sets of those 15 reps each. Only 20 on each side of the hammers, and about 2/3rds of the stack for triceps.
Finished with 4 sets on the pec deck. Volume for days, min 15 reps a set.
How bout that preworkout aye! Helluva drug ha ha
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whoa, chest is on fire. Triceps are burning. Meant to do some overheads tonight but don't think that'll be happening. May shift legs to Friday or so some other squat variations tonight instead.
My gym bro is away for the rest of the week. So it'll be easy to mix things up.
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And now my hammies are cooked! But my hip was totally fine. Some days I swear my body just throws in some twinges to fuck with me!
Had a good 20min warm up and rolled out some gnarly knots in my quads. Went to dark places lol.
Was planning on seeing how my hip felt with some back squats. Tried a slightly wider stance, similar to my OHS set up. That seemed to work well. But after my first set at 100kg my left hammy really lit up. Not strained or pulled but clearly doing some work.
That was a prompt to really work on glute engagement, rest of the movement felt really good. Once things got a bit more deliberate in terms of form my hammy didn't give me any more issues. Did a few sets of ass to grass, and some getting well below parallel, but not quite sitting on my calves. Did 60, 80, then 4-5 sets of 6-8 at 100kg. Then two more sets at 60kg.
Threw in two sets of military press when I had 60kg on the bar. Two sets of 10 reps, was very happy with that after smashing biddies on Monday.
Finished with two sets of standing KB press. Sets of 8 with 16kg KB.
Good workout! hoping I can walk tomorrow, and still keen as for some OHS on Friday. But I'll see how things go with Doms.
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Had a good chilled out Easter with some indecent eating, tumeke!!
Got back into things tonight with chest and arms. Had another crack at the pre workout, but only one (heaped) scoop and tonight was all about volume.
Y and Ts
Set shouldersFlat bench. Well and truly a wide grip convert now. So much better for my shoulders and easier to set up for imo.
Warm up sets of 6 at 60kg and 80kg. Working sets was 4 sets of 10 @ 100kg. Could have actually been 5 sets, got a bit iffy with the counting there.To make matters worse my bro was working up to heavy singles so I swear I had 1min max break in between at least 3 of those sets at a hundy. Needed a light spot on the last rep but aside from that everything was stronk as. Finished with 60kg for 25 and those last 5 utterly killed me. Nothing left in the tank on bench tonight.
Seated incline hammer press. 20kg each side - 3 sets of 12 then a finisher set of 30 reps.
Finished with overhead cable extensions with the V handle. Kind of a standing skull crusher variation. 3 sets of 12-15 reps at 2/3rds of the stack. Mad tricep pump by the time that was all done.
Still sitting around 104-105kg. Have downloaded the fasting App that the lads were talking about in Horoo's thread. Looking to follow the 13 hour fast more regularly, with maybe one relaxed day in the mix. Food portions etc are all going well and the other goal is drinking more water.
But I'm definitely seeing my body shape changing, even if I've hit a period where the weight isn't coming off quite so quickly. All good with me
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Legs tonight. Good workout and no niggles from the bung hip.
Rolled out and went through the usual stretching routine. Mobility is coming back nicely and squats definitely felt way better today.
Warmed up with sets of 8 at 60kg x2 and 80kg x2. Then 5 sets of 6-8 at 100kg. Really dialling in form etc. Even threw in a pause set to finish with them. Everything was firing much better than last weeks efforts. Slightly wider stance seems to be helping avoid aggravating that groin niggle. Speed was good and the weight felt pretty easy.
Finished with our new regular super set of single legged extensions and hammy curls. 3 rounds of 12 reps each leg. Mean pump and a nice bit of volume to end the work out.
Hit 103kg today! admittedly 103.8kg, but hey it's heading in the right direction!!
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Man, having one of those days where you just feel stronk as fuck! No pain and no DOMs or anything. We are going to hit some overhead pressing and arms tonight, with a cheeky bit of pre-workout. Cannot wait!!
Have been on a bit of a tear with my fasting as well - three days in a row of a minimum of hours. Really enjoying the gamification of it via the app - works well for me as a way to decide not to eat that snack once I'm on the fast.
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Nearly a 2 and half hour workout on Friday. Got out of work early to do some mobility and rehab stuff ahead of a wide grip and military pressing combo. About 20min of rolling out and hitting my pecs with a ball - agony, but really opened things up.
Only went up to 50kg on the military press and 40kg on wide grip pressing. Sets of 4-10 and nearly did an hours worth of that. Mixed it up with some slower sets and faster, higher volume stuff.
Then my bro showed up and we hit the pre-workout and did arms for nearly and hour and a half. Shit loads of super sets and a triple set circuit of cables, barbells and dumbells. Pretty much everything was biceps and triceps - insane pump and holy shit I was gassed by the end.
Arms were trembling last night and the DOMs haven't arrived properly as yet. Kind of worried for sunday/monday!! Back is feel super swole, I think I found a nice balance between weight and volume, plus I did make sure I took a 2min break between sets. That might have been the only thing that saved me!!
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Short and sweet leg session tonight. Stupid work and deadlines killed my hopes for overhead squats. So it was back squats tonight, guess it's not all bad aye!
Roll out etc and some good End Game debriefing
Then some KB goblet squats and sitting in a deep squat to get moving. Two sets of 5 reps at 60kg and 80kg. Really working on firing the glutes to avoid throwing it all on the hammies etc.
Working sets were 100kg for 6 of regular reps. Then 5 by 5 of 3 sec pause squats, with a 5 sec pause on the last rep of each set. Staying super tight and chasing that mint form. Got my hombre to check out my bar path and it was pretty much vertical and above my midfoot. Nice to get external feedback that things are tracking nicely.
Got a slight tingle in the left hammie on my second set, but realised I was hitting the hole too hard (giggity!!) and slowed my downward movement, that did the trick. The hundy felt easy as but the pause adds a nice bit of challenge to stay tight and keep your chest upright in the bottom of the squat.
Finished up with our standard one leg extensions and hammie curls. 3 sets of each back to back, 12 reps a leg. Mean as pump and nice to get some volume in there.
Arms tomorrow - will look to get some overheads going next week, or some heavier back squats.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Short and sweet leg session tonight. Stupid work and deadlines killed my hopes for overhead squats. So it was back squats tonight, guess it's not all bad aye!
Roll out etc and some good End Game debriefing
Then some KB goblet squats and sitting in a deep squat to get moving. Two sets of 5 reps at 60kg and 80kg. Really working on firing the glutes to avoid throwing it all on the hammies etc.
Working sets were 100kg for 6 of regular reps. Then 5 by 5 of 3 sec pause squats, with a 5 sec pause on the last rep of each set. Staying super tight and chasing that mint form. Got my hombre to check out my bar path and it was pretty much vertical and above my midfoot. Nice to get external feedback that things are tracking nicely.
Got a slight tingle in the left hammie on my second set, but realised I was hitting the hole too hard (giggity!!) and slowed my downward movement, that did the trick. The hundy felt easy as but the pause adds a nice bit of challenge to stay tight and keep your chest upright in the bottom of the squat.
Finished up with our standard one leg extensions and hammie curls. 3 sets of each back to back, 12 reps a leg. Mean as pump and nice to get some volume in there.
Arms tomorrow - will look to get some overheads going next week, or some heavier back squats.
Tempting to hit that hole too hard, but you just have to relax and find a rhythm 😁.
Great stuff. One leg extensions would be pretty brutal I'd imagine!
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Agree!! It's ALL about that tempo lol. Oh, and staying toight ha ha
Legs feel good today - may sneak in some overhead pressing with arms if there is time. Hip is feeling good. I think the slightly wider stance is working nicely, and spacing workouts with more rest time. Also trying not to sit for long periods as I reckon that wasn't doing me any favours.
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Holy shit we went overboard on arms tonight. Preworkout and down to business.
Light warm up of three sets of triceps push downs with curls. On cables.
Then into a triple superset of heavier rope tricep push downs, overhead 20kg BB press to 90 degrees to keep arms loaded, then 21's on cable biceps curl. 4 rounds.Then it was overhead triceps extension with BB curls. 3 rounds. Then standing one armed cable curls, 3 sets. Then 2 sets of dips for 13 and 20 reps.
Finished with BB curl drop set. Did the BB stack from 45kg down to 10kg. Max reps then hit the next weight down. 9 sets in total. Well over 100 reps combined, in less than 5min.
Arms were blowing up, insane pump.
Lol, expecting mental Doms but sooo worth it!
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Big Monday on bench. Tried a new preworkout and it went well. Less stim but plenty of pump!
Set shoulders and did y and t's.Warm up on bench with sets of 6 at 60, 60, 80 and 100kg. Working sets were 3 by 3 at 120kg. Then a single at 130kg. Did a double of our usual burner. 35 reps at 60, then another 28 to finish.
Seated hammer incline press. 3 sets of 12 at 20, 25 and 30kg each arm
Then 28 reps with 15kg on. Insane pump through delta. Triceps were still smoked from arms on Friday. -
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
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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.
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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!!
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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.