Pushing Tin - Paekakboyz Training Log



  • @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 ?



  • @MN5 well that Jag4life dude did ask for my user info!!



  • @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    @MN5 well that Jag4life dude did ask for my user info!!

    Has he been banned again ?



  • @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...



  • @MN5 man I can't keep up. I could barely remember his username lol.

    All I recall is googly eyes everywhere!



  • @Snowy 😛

    I have it on good authority that I am a King in Nigeria!! Just something about payment to make it official...



  • @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    @Snowy 😛

    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.



  • @MN5 lol, I bet they haven't run into a Scottish Nigerian!

    Far out, a whole herd and he only shares one goat!!



  • 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)


  • Banned

    @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!



  • Congrats mate!



  • Congrats!



  • 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.



  • Light legs and arms tonight. Super light back squats and some KB goblet squats. Felt ok but I didn't have my lifting shoes so it felt a bit odd. Hip was ok during the lifts but is still a bit niggly. Moved to 3 supersets of single leg extensions and hammy curls.

    Then we went HAM on arms. 3 different supersets of curl and tricep variations. Mad pump and a lot if work. Most sets were 12-15 rep range. But we did go heavy on the triceps.

    Couple of days off now, time to try and load up on sleep!



  • Short and sharp biddie session last night.
    Y and Y's - got stuck with 5kg DBs on these. Oath, mean burn through those stabilisers.
    Set shoulders. Wrist is ok, improving but I haven't really been resting it properly so meh.

    Flat bench. Warm ups of 10 at 60kg and 80kg. Then 10 at 100kg, 110kg for 10, two sets of 4 at 120kg, then a final set of 9 at 100kg.
    Incline bench. 60kg for 10. Then two sets of 80kg for 10 and for 9.

    Holy shit it has been freezing in Wellington. Cold as a witches tit for sure!!



  • Shoulders and back last night. Only had a bit of kai in the morning and was definitely running low on fuel. No pre-workout either although we did have our usual creatine.

    Straight into strict behind the head pressing. Sets of 6 at 30kg, 30kg, 40kg and 50kg. Then push pressing for 5 reps at 70kg, 80kg and 90kg. Then 3 at 95kg. Last rep on the 95kg I didn't quite lock my left elbow so that took a bit of work to complete, no real danger of bailing on it - but I wasn't going to go any heavier from there!

    The push press is a funny old thing though. When I'm doing it as part of an OHS it's just the first action so you don't get to wrapped up in it. But when I'm doing it for reps, especially heavy, it becomes a mind game. I just make sure I have space to bail as needed, even though I do these in the power rack than on the lifting platforms. Another design failure after the Les Mills extreme refit. No way to hit heavy overhead weights on the platforms unless you can snatch or clean them into position 😞

    Moved to some strict military press after that. 10 at 60kg, 8 at 70kg, 3 at 80kg (griiiiiind) then 8 at 60kg. Seated close-grip row after that - 3 sets then we tried the new T-bar row machine next. It's a bit limited as there isn't anything you can change to adjust your set up. But good to try it out. We did 4 sets building up to 70kg or so.

    No gym tonight, have been battling to avoid illness as bubs and the missus have been crook. Had a mad sleep last night even though bubs woke me at 5.30, nearly 9 hours which is unheard of!

    Arms and some legs tomorrow. Nice way to prep for the weekend.

    Sitting around 106kg but I had a few loose nights of eating (Pizza get in ma belly). But all good on fasting etc aside from that.



  • Missed a few updates but have been battling bugs as family are crook. Only managed chest workout on Tuesday and I was nailed after that. We didn't have any pre or creatine so it was all natty. Was stoked to still hit 5 at 120kg which is a definite improvement. Will be interesting to see how we go as we stop this run of creatine.

    Rest over the weekend is the goal so we can get in a full week of training ahead of 5 days in melb on holiday.

    Fingers crossed!!



  • Finally shaken the illness and the wahines are on the mend also. Far out, a horrid wee run of bugs and colds.

    Hit chest last night but my bro has a pec niggle so that dampened things a bit. He stuck with light reps and I did similar but couldn't help myself with the volume.

    Set shoulders + Y and T's
    Flat bench. Warm up sets at 60kg (2x for 10) then 80kg for 8. Then 100kg for 6, then 100kg for 10 for three more sets. Last couple of reps on the last set were a grind. Definitely noticed the time off!
    Incline bench next - triceps were pretty fried so stuck with 60kg on this. 3 sets of 10 at 60kg.

    I had gas in the tank but we called it there. 2 more training sessions this week before heading to Oz. Might have to get on the pre-workout train for those days!



  • I am alive! spoke too soon after my last post on illness. We had a week in Melbourne seeing family. Caught a bug on the trip, then another one on the plane ride home - ended up wiped out for about 10 days with a sinus infection and that farking hacking cough bug that is doing the rounds. Have only had 2 gym hit outs since then, but last night went well.

    Chest and a bit of mobility last night - worked up to volume at 100kg and that felt plenty heavy! lucky the DOMs aren't too bad today. Legs and some shoulders/back tonight, then we'll see how we feel on Friday.

    Weight still knocking around 105-106 so quite happy with that given the lack of training and man, travel really messes with your kai and sleep!



  • Got a legs session in on Wed night. Front squats and a bunch of accessory stuff. We both have had enough of bloody hip niggles and fronts don't seem to cause as much aggravation. But holy shit my mobility is average. Could get into passable front rack position but it was rough as.

    Did about 7-8 sets of 5's - with the heaviest two sets at 90kg. That was fine on the legs, just the form getting a bit ragged. Did a bunch of extensions and hammy curls. Then an evil superset of calf raises - 15 reps standard position, then with toes in, then with toes out. Result = not really being able to walk properly!

    Back and shoulders tonight + a sauna session. Hopefully that helps loosen up the legs!



  • Back and shoulders. Bunch of behind the head pressing, seated close grip row, lat pull down. Then 3 supersets for arms. Cables for the first one, barbell curls and DB kickbacks for the second. Then DB tricep extensions with seated DB curls. Finished up with a 15min sauna. Great finish, but holy shit my calf doms are mental! Ouchie



  • Holy shit. Calves only stopped hurting yesterday. So naturally we did legs today 🙂

    Bit of light rolling out and stretching. Then some KB goblet squat holds (32kg KB) to sit in the squat for a bit and get my upper back firing.

    Into front squats - with a bit of extra work to loosen up front rack position. Have let this type of flexibility and mobility slide, but once I've got a bit of weight on the bar you can really drive your elbows up hard. Painful, and will be for a while yet. But worth it!
    Sets of 5 at 60kg, 60kg, 70kg, 80kg, 90kg. Then 2 sets of 3 at 100kg.

    3 rounds of supersetting single leg extensions (seated machine) and one legged hammie curls (machine also). Sets of 12 each leg. Bumped the weight up each set for that extra burn.

    Then back to the superset for calve raises. 2 rounds of 8-10 reps - standard position, toe outward, then toes inward to finish. Nice pump but no immediate soreness... hopefully things will settle in a day or two this time, not a bloody week!

    Awesome to have legs back in the mix. Still dreaming of back squats, but happy with fronts for the moment. I was thinking about overheads during our front squat warm up - need a bit more push pressing before anything heavy is on the cards, but keen to add that back in to. So many wants, so little time!



  • Widegrip strict press - 5 sets from 30kg up to 50kg.
    Then into 3 different bicep/triceps super sets for arms. Mix of DB, BB and cable exercises - then two more bicep exercises to finish. Love hitting heavy triceps stuff. 15min sauna to finish up - followed by a beer and a curry. Warming up for the weekends sport!



  • Chest day. Had a good weekend and dodged any DOMs from last week.

    Warmed up with Y and T's plus KB shoulder holds.

    Into flat bench. Sets of 10 at 60kg, 60kg, and 80kg. Then 10 at 100kg. two sets of 4 at 120kg, and 100kg for 8 to finish.
    Incline bench next. Sets of 10 at 60kg and 80kg. Then 5 at 100kg. Felt good, incline really hits the triceps nicely.

    Finished up with two sets of standing KB press. Sets of 8 each arm with 16kg KB and then an 18kg KB.



  • 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 🙂



  • 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.



  • 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!



  • how old are you and whats ur height and bw?



  • @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.



  • @Paekakboyz you re doing well mate.



  • @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!!



  • 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!



  • 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.



  • 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.



  • 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.



  • 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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