Pushing Tin - Paekakboyz Training Log
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Cracker workout tonight. Cranking a double scoop and keen to do work!
Two sets of waiters. Just getting in the maintenance work on these - other fish to fry in terms of heavy overhead work.
Strict military press. Sets of 5 at 30kg, 50kg, 60kg, 70kg, 75kg, then 80kg for 3.Set shoulders then into bench press. Sets of 6 at 60kg, 80kg, 100kg. Then working sets of 5 at 110kg, 110kg and 120kg (last two reps had a light spot). Finished with 60kg for 25. Burnnnnn.
Did a round of the finisher - DB standing shoulder press. Used 24kg's tonight... not our smartest move. Two sets of 2 reps then a single, then two to finish. Triceps were just about exploding - mean as pump.
Did a bit of stretching and then that was us. We never manage to hit many exercises on chest day. But we get stuck in.
Legs/back on Wed then my PT session on Friday. Will try and do something on Thursday evening, maybe a walk with the missus and bubs. By the way, bubs is one in December! holy fuck, do things keep speeding up!!?? whoa nelly.
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Another good workout, but also a reminder to be smart about weight choices! A decent bruise on my left thigh, and I got away lightly!
I was doing OHS while my mate did his rehab work. For me that was a warm up, then into sets of 5 at 30kg, 40kg, 60kg. Then a set of 3 at 70kg to find my working weight. From there it was 4 sets of 5 at 70kg. Was humming along by the last couple of sets.
Then we moved to wide-grip overhead pressing. Note to self, not a great idea to chase a PB when you've already fatigued
Even if you are feeling pumped!! Two strict sets for warm up. 5 reps at 30kg and 40kg. My sets were 5's at 70kg, 80kg, 90kg. Then a triple at 100kg which felt super easy.Tried for 115kg, which was too big a jump, and didn't make it. Didn't have bumper plates on so I swung it down in front of me. Bled off some bar speed with my arms and back, but I took the hit across my upper thighs. Tried to absorb it as much as possible. Main intent was to not drop it, and avoid it coming down directly above my knees (ugh!).
It hurt but faded quick. No insta brusing, but a good'un is coming up on my left thigh. Right seems to have gotten away with a lighter touch. Got a bit lucky, will definitely lift a bit smarter from here on out!!
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Missus had a lunch date with her bff so I scored an extra gym session.
Getting a lovely bruise on my left thigh, bigger than my hand now! Not sore unless I knock it or really stretch my thigh out.
Had 1.5hrs to use so I spent a good 30min on mobility work. Legs, shoulders, back, chest etc. Lots of knots to loosen up - feels great afterwards but rolling them out... ouchies
Decided to do some light squats, to avoid my leg stiffening up. Plus it'd felt fine during all my stretching. Took it really easy and did sets of 5 at 60kg, 60kg, 80kg, 80kg, 100kg, 100kg. Then sets of 3 at 120kg, 140kg, 140kg, 140kg. Took a good 2min break in between the last sets. Just to dial back the intensity a bit.
Then military press. Sets of 6 at 30kg, 40kg, 50kg, 60kg, 60kg. These are moving well. Really have the hang of locking out my legs and core. Get that firing and you have a super solid base to press from.
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Have had two workouts in the last few days. The bruise on my leg has come up a doozy - bigger than my hand! Going to see the doc tomorrow just to double check. It's still a bit numb in the middle, but the rest of the bruise etc feels fine. Doesn't really hurt but looks pretty epic ha ha
Chest and some shoulders last night.
Bit of rolling out and stretching
2 rounds of waiters with the standard 24kg KB.
Flat bench - warm up on 6's at 60kg, 80kg. Then 5 by 5 at 100kg. Nothing heavy, just more runs on the board. Finished with the burner of 25 reps at 60kg.
Standing one arm KB press. 3 sets of these. 6 reps each arm. 14kg, 16kg, 18kg KBs.Rest day today and have a PT session tomorrow. I have done squats since my leg injury and it felt fine. May focus more on some new lifts and mobility tomorrow. Doc visit is beforehand so I should have a good steer on any further treatment, or if it's just a waiting game for the bruise to settle.
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whoops, missed some sessions. Saw the doc about my bruise, but also my groin niggle. Off to get a scan to see if the issue is a tear (unlikely) or a strain. In any case I probably need to think about having a decent rest to shake it. Stink aw!
But it's not slowing me down in the meantime! Push/Pull session last night. Waiters and then into flat bench.
Settling into 100kg-110kg for my 5 by 5 on bench. Pleased with how form and endurance is going on this. Last night we skipped our usual burner set and that helped out on seated close grip row, wide grip lat pull downs. Also some one arm KB presses, lats were super pumped!
PT session today - front and back squats. More focus on mobility for front rack position - this is one thing I've been neglecting a bit. So many things to work on! so little time! Stoked to get front squats back into the mix - they always have a big impact on my back squat numbers. Am back to thinking it's viable to chase a 200kg squat (ass to grass of course) but we'll just have to see if the body will play ball!
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Chest day. Was feeling ok today, had a sore throat lurking but sorted that with some preworkout
Waiters - two runs each arm.
Military press. Set of 10 at 30kg to warm up. Then working sets of 6 at 40kg, 50kg, and 70kg.
Bench press. Set of 10 at 60kg, then 5 at 80kg. Working sets were 100kg for 6, then two sets of 100kg for 10, finished with 110kg for 6. Light spot on the last set.
Bench is feeling really tidy at the moment. But I haven't gone any heavier as that starts to recruit more through my core - and definitely upsets my current groin complaint! -
Finally got in for a scan on my sore groin area. Joy of joys it turns out I have a small femoral hernia! apparently that's a pretty rare place to get a hernia. Something like 1 in 20 turn out to be a femoral hernia rather than genuine groin area.
Had to do heaps of deep breathing and pushing so they could get a decent scan - must have done that 30 odd times! def a bit tender now. Gutted that it's actually a hernia rather than a strain in that region (which I've had before).
A quick google indicates a couple of surgery options and a 4-6 week break from heavy lifting. On reflection I'm glad I finally know the deal, as I've still been lifting! pretty sure I managed a pb on back squat while I've had this too! probably pretty lucky not to have done myself more damage.
Will wait to hear from doc for next steps. Guess it's back to curls and light bodybuilding type training for next wee while!
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@paekakboyz Just had an inguinal hernia repaired. Would definitely vouch for keyhole -- in my case three nicks 2mm long each. In hospital for about five hours.
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@pakman cheers for the advice! hope things are progressing well for you. What was the skinny on rehab time? Have you had to take time off work etc?
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Finally got in for a scan on my sore groin area. Joy of joys it turns out I have a small femoral hernia! apparently that's a pretty rare place to get a hernia. Something like 1 in 20 turn out to be a femoral hernia rather than genuine groin area.
Had to do heaps of deep breathing and pushing so they could get a decent scan - must have done that 30 odd times! def a bit tender now. Gutted that it's actually a hernia rather than a strain in that region (which I've had before).
A quick google indicates a couple of surgery options and a 4-6 week break from heavy lifting. On reflection I'm glad I finally know the deal, as I've still been lifting! pretty sure I managed a pb on back squat while I've had this too! probably pretty lucky not to have done myself more damage.
Will wait to hear from doc for next steps. Guess it's back to curls and light bodybuilding type training for next wee while!
That sucks mate, particularly when you seem to be smashing some serious tin. But as you say, good to know what it is and to fix it.
Do you need directions to the Bicep curl machine?
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@paekakboyz The basic op was fine. I got a haematoma, which is rare and a little uncomfortable, but basically just a big blood blister, so not a problem.
The advice I was given was no weights for two weeks. Then lighter stuff like arms, leg extensions/curl. After three weeks throw in chest/back. Nothing which strains abdomen so no squats/overhead lifts. Think after four or five weeks anything goes.
It may be that my haematoma has added a week or two to the heavy 'ban'.
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@rancid-schnitzel said in Pushing Tin - Paekakboyz Training Log:
Do you need directions to the Bicep curl machine? (
Not according to @MN5
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@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
@rancid-schnitzel said in Pushing Tin - Paekakboyz Training Log:
Do you need directions to the Bicep curl machine? (
Not according to @MN5
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@taniwharugby remember he was talking about himself!!
@MN5
Don't worry boys, I got this!! -
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I live!! but I can only do arms due to my stupid fucking hernia. El lamo for sure. Am missing leg days something chronic.
Things have been slow to advance with ACC and docs. ACC fucked up and said they made a mistake approving my claim, they investigate all hernia claims given they can develop over time versus via trauma. Good news is I won't have to pay for my doc visits or the specialist referral - BUT... they won't commit to anything ahead of their medical team reviewing the notes.
I'm feeling ok about my case - but the fact I didn't get screaming-death-kickinthenuts-pain immediately may be a factor. Given it happened when I just about bailed holding bubs, I think the adrenaline dealt to any pain. Happy to argue that with them if needed.
If no cover via ACC I guess it'll be private. We don't have medical insurance (ruh roh) so that won't be cheap. That's a worry for the future, shorter term I'm trying not to have daily tantrums about not being able to train!! Lucky that training does taper off a bit this time of year.
All the best over the holiday season to the Fern "Fitness" crew!!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
I live!! but I can only do arms due to my stupid fucking hernia. El lamo for sure. Am missing leg days something chronic.
Things have been slow to advance with ACC and docs. ACC fucked up and said they made a mistake approving my claim, they investigate all hernia claims given they can develop over time versus via trauma. Good news is I won't have to pay for my doc visits or the specialist referral - BUT... they won't commit to anything ahead of their medical team reviewing the notes.
I'm feeling ok about my case - but the fact I didn't get screaming-death-kickinthenuts-pain immediately may be a factor. Given it happened when I just about bailed holding bubs, I think the adrenaline dealt to any pain. Happy to argue that with them if needed.
If no cover via ACC I guess it'll be private. We don't have medical insurance (ruh roh) so that won't be cheap. That's a worry for the future, shorter term I'm trying not to have daily tantrums about not being able to train!! Lucky that training does taper off a bit this time of year.
All the best over the holiday season to the Fern "Fitness" crew!!
Must be tough for a hardcore tin lifter like yourself mate but you'll be back better than ever soon. But you seem to have the kind of laid back "all good bro" attitude I wish I had. Just enjoy your this time of year with the bub.
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Cheers bro!! yeah trying to keep positive about it, but I do allow myself 'poor me' moments for sure! all part of coping aye
I have also come to the realisation that I'll have to sort my kai out. With the majority of lifting and cardio off limits it's manage my food or get even more beefcake!!
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I live. Have had a hectic holiday season, only the odd chill day and back to work as of today. Still no word out of ACC. Doing some research into how best represent my case if I need to challenge a decision.
But in bigger news we got to the gym today and managed a decent upper body hit out. 3 rounds of waiters - dropped to 20kg for these. Pretty easy which was good for the ol confidence.
Set shoulders for bench - all the flat benches were taken so we did DB bench. I kept my feet up on the bench as that's a neutral position in terms of any hernia aggravation. It worked really well, alongside keeping the weights nice and manageable. Warmed up with a set of 12 with 20kg DB. Then three sets of 10 with 30kg DB's. Nice and controlled - felt like plenty lol.
A flat bench had opened up so we did 3 sets of 12 at 60kg. Feet up etc. Was feeling it in my triceps especially.
Finished with preacher curls. Warm up set at 30kg then three sets of 10-12 at 40kg. Good pump to end the session.
Going to have a think about what else I can get away with, but it might all be upper body for the short-medium term.
