Pushing Tin - Paekakboyz Training Log

Paekakboyz

Good chest session today - only a couple of exercises but we keep the pace cracking along. Continuing the work with dumbbells rather than barbell lifting. Mate did the ol sneaky double scoop. Fizzing!
 
DB flat bench.
Warm up 30kg8, 30kg8. Working sets 40kg8, 40kg8, 46kg6
 
DB flies
Warm up 20kg12. Working sets 30kg8, 30kg8, 30kg8
 
Close grip BB press
70kg12, 80kg8, 80kg8

Paekakboyz

Kaboom! Great session with my PT today. Legs and core.
 
Had a good 15min walk and 25min of stretching and rolling out before we started. Felt in the zone tonight and was super pleased with how the knee felt.
 
Started with 10m of lunges, forward bear crawl, reverse bear crawl, then 15 body weight squats. 3 sets.
 
Weighted planks to start then a set of back squats.
10kg plate for 30sec, 50kg6. Was getting nice and low, knee felt sweet as.
15kg for 30sec, 60kg6
20kg for 30sec, 70kg6
 
Weighted side planks and front squats
5kg plate for 20sec each side, 65kg5
10kg for 20sec, 75kg5
15kg for 20sec, 85kg5
 
Felt primo at the end of the workout, really amping. Good times continued when my PT said I was a good promo for his business with my squat form. He reckoned my form improved with weight, something my Saturday training partner and I both have in common. Warm up sets just don't seem to cut it. But once the weight gets reasonable things seem to click into place. It's like needed that extra bit of resistance to get everything firing.
 
Only 4 more sessions to go. Definitely going to extend it but will see how things go $$ wise. Hopefully I can snag a good deal.

Paekakboyz

Had an up and down week - still not hitting the gym enough but still managing some decent workouts when I do make it. Missed my PT session with family guff but no dramas.
 
Was planning some squats and stretching but saw a mate and he was on the deadlift buz. How can a man refuse!!
 
Token warm up but it's been so farking warm in wellies that I was't hitting it too cold.
 
65kg warm up - couple of sets.
Working sets were;
1056, 1256, 1456, 1656, 1752, 1752, 1851, 1456, 105*6
 
We finished with T-Bar rows.
50kg warm up
Then an evil little variation I've picked up from somewhere. Add a 20 plate and then as many 10's as you can handle for a 2-3 max reps. The ideas is to crank out the reps and then start stripping the 10s one at a time as you fatigue. So it's a cardio and speed training combo. By the time you get down to the last 20 you are blowing and shaking! good stuff. We did two sets of those.
 
Was stoked that I didn't get my usual tweak in the left cheek on the deads. All the strength and stretching work has been paying off - even if it's only been 1-2 a week. Probably could have given 200 a nudge but good to know I'm not far off. Will have a look back through the thread to see when we last did deads. Felt like ages. Was really stoked that my grip strength was sweet as - no dramas at all, even with a bit of volume as it got heavier.
 
Training on sunday and next week I'm going hard. I want to make 2 solo sessions, 1 PT session then my weekend workout with my mate.

JK

I like those t bar row dropsets mate. Do them every once in a while. 
Same principle I often apply for squats and leg press etc.

Paekakboyz

Chest and a bit of arms today. Had a bit of discomfort across the point of my shoulder after the last session. But it settled down in a few days, probably soreness in some stabilising muscles 
 
DB bench
30kg10, 40kg10, 50kg5, 40kg8
 
DB flies
26kg8, 30kg8, 30kg8
 
DB pullovers
26kg8, 30kg8, 30kg8
 
3 sets of BB curls 
40kg10, 50kg6, 40kg*6

Paekakboyz

Straight down to business with PT tonight. Spent a good 50min warming up and stretching etc.
 
Back and front squat session. Doing 55 for each with 2-3 warm up sets.
 
Back squats first
65kg5, 70kg5, 75kg5, then the 55 of 85kg5, 90kg5, 100kg5, 105kg5, 110kg5
 
Front squats
65kg5, 70kg5 then 55 of 80kg5, 85kg5, 90kg5, 85kg5, 85kg5. Realised I wasn't going to push past 90kg today, had trouble keeping elbows high and that collapses your upper back. Makes it way harder to keep the bar trapped etc. 
 
But still really happy with how my knee is going. Hip flexors are still too tight, core and upper back strength need improvement but that's cool. Gotta have goals!

Paekakboyz

Anyone got a wheelchair!! legs are smoked today.
 
Going to get along to the gym tonight. I'd planned some core and Turkish getups, will see how I feel after I've rolled out and stretched. Might end up on the treadmill and watch some cricket!

JK

Need a zimmer frame mate!
 
If you are going in then I'd recommend the bike over the treadmill.

Paekakboyz

ha ha was going to legs today, naaah!
 
Ended up doing our sat morning session tonight. A good chest workout - mix of weight and volume.
 
Warmed up
Stetching and then a set of 30kg10,
 
Working sets
40kg10, 50kg6 (light spot on last 2 reps), 40kg10, 40kg10, then a drop set 40kg6, 30kg7. Mate was rocking 60kg's and 65kg's. Needed a pretty heavy spot but was racking them without help. Low reps but fark that is some heavy ass shit!
 
Flies
30kg8, 30kg8
 
Pullover
40kg6, 40kg*6
 
Good pump and it took the edge off my hammies and quads. Gonna hit a sunday session (Church of Tin) so that's looking like a deadlift and pull up combo. Good times!!

JK

Good option eh. 
My hammies were pretty fried this morning following yesterday's straight leg deads. Pretty sharp doms too due to high reps

Paekakboyz

Yeah, you know that sweet burn is gonna cost you.
 
Got to get a foam roller for home though. Have you fullas purchased one in NZ?

JK

Yeah I bought mine from a shop just down the road for like $25 
Places like no1 fitness have them

Paekakboyz

Sunday workout. Still feeling my legs a bit from wed and the chest and shoulders were sore from sat. We decided to ditch deads and do some form work with light squats.
 
Treadmill for 10min then a bit of stretching and rolling out.
 
Back squats
606, 606, 706, 706. Did some slow reps next with a 2-3 sec pause in the hole. 806, 606
 
Then back to normal pace etc. 906, 1006, 1006, 806
 
Ended up doing way more sets than we'd planned. But we had both warmed up and feeling good now. Hmm wonder what I'll train tomorrow... core and arms maybe?

Paekakboyz

Deadlifts with the PT tonight. So as per usual he took me through a couple of super sets of pain to get to the deads!
 
First superset
V-situps - meant to point your toes and bring your feet to meet your hands above your midsection. I was fucking gumby on these, still a lot of work to do on my core strength. Improving, but I do need to focus more on it.
Inchworms - from a standing start bend over and walk your hands out till you are in a pull plank extension, then walk you feet as close to your hands as you can manage... hammies!!
Upper back extensions or something. lying on your stomach with your head on your hands, elbows spread out. Then you lift as much of your upper chest off the ground and row your elbows back in. Sets your back up for deadlift position. 
 
Second superset
Used the low bar thing that people use for dips etc. Holding yourself with just your arms in a seated position. Legs out directly in front of you. Gotta keep your legs up and toes pointed. I was garbage at it. Thank god I'm not getting emo over my core issue!
KB swings. 12 reps at 32kg, then 6 swing and presses each arm with 16kg, then 20kg for the last 2 sets.
 
I was blowing after that - KBs are great but that cardio intensity gets ya. Had mint form on the cleans, smooth as and just let the hips do all the work. 
 
Then we go to deads. My PT was laughing at me, he just loves working people through to whatever they wanted to do. We'd covered all the parts of the deadlift and everything was firing. Did 5,4, 3, 2, 1 at 100kg, 120kg, 140kg, 150kg, 170kg. Nominated a heavier final lift, PT was like chur, go for gold. Ha ha good stuff.
 
That was session 8 of 10. Gonna sort out more sessions, it's been primo for motivation and while the bodyfat ain't moving much strength is cranking along. Shoulder and knee are sweet as which has been the best thing. Guess I should get around to that cutting stage at some point! After the cricket WC... hold on then it'll be rugby WC! maybe next year!

Paekakboyz

Church of tin today. Was a wee bit iffy after celebrating Guptill and the BC's awesomeness last night. There was also that 40th party we went too as well!
 
55 of squats and then some one leg seated leg press and extensions.
 
10min walk, stretched and rolled out, lunges with overhead stretch and then a set of bodyweight squats.
 
Two sets of 8 at 60kg to warm up.
Then it was 5 sets of 5100kg. Snuck my second set up to 110kg but then we dropped back down to a hundy. Nice and deep, good form etc. Knee felt a wee bit niggly today. But worked through it, definitely a good idea not to work up to 130-140 like we'd planned. My mate has had a 1 and a half break of any serious squatting so we both need to work into it a bit more.
 
Went and did 2 sets on the leg press. 90kg and then 110kg.
 
Finished with 3 sets on one leg seated leg extensions. 3 sets till failure at 30kg or so. Nice burn in that tear drop quad.
 
Knee felt fine through both supplementary exercises - good to be able to manage it and still get work done.

Paekakboyz

Good session with PT. Knee gave me some yips earlier in the week. Hangover from legs on sunday I guess. 
 
Turkish get ups.
2 reps each side @ 12kg KB
repeat with 20kg for two more sets
 
Waiters carries with KB
1 set with 12kg KB
2 sets with 16kg KB
 
Reverse wall climbs. Just like is sounds - climb the wall in reverse, trying to end up with your nose against the wall with arms braced. Really hard to not arch your back and fall forward. 4 repeats of that.
 
Standing press and push press supersets. 3 sets
40kg so pretty light, but it rooted me!
6 reps standing press, strict form then 6 reps push press. Bar seated against throat so that you get the momentum from your hips etc. Only just getting a handle on it, keeping bar contact so you get that drive from the hips is tricky at the moment.
 
Going to invest in another 10 sessions. Have really enjoyed the training and looking forward to making progress.

Paekakboyz

Mean deadlift session today. Knee is still a bit scratchy but only coming up from a deep squat loaded. Anything bodyweight seems sweet as. Will ease of squats for a week or two as it only feels like a slight niggle. Had to drop my sis at the airport so I had about 3hrs sleep either side of 3am. Lucky the ol pre-work out got things rocking!
 
We did 5,4, 3, 2, 1 today then a few sets using the farmers walk yoke.
 
Warmed up and rolled out. Couple of sets at 60kg and then 100kg to get things rocking.
 
140kg5, 160kg4, 170kg3, 180kg2, 190kg1, 200kg1 was stoked with that. The 180kg went up real easy. Reckon I could have managed 2 or maybe even 3 reps at 200kg which is a big improvement. Not bad when my knee ain't 100%. I have a much narrower stance on deads so I reckon that helps. Grip is sweet as too - no dramas with any of those lifts, but more reps at 108kg+ would probably rip me up a bit.
 
Move to the farmers carry yoke. Cool way to focus more on the quads and upper part of the DL lift. 100kg6, 140kg6, 140kg6, 160kg6
 
Had a mean pump afterwards - amping for the cricket, needed a way to burn off some energy!!

Paekakboyz

Last of the 10 PT sessions tonight. Have hooked up a repeat so I'm stoked about that. Alcohol free April for me too - going to focus on food and getting another 1-2 sessions in a week. Want to be going 3-4 times a week including the PT session. 
 
Warmed up then rolled out and did some stretching.
Lunges with extensions then bodyweight squats. 3 sets.
 
Box squat and press up supersets.
Warmed up on two sets of 5 at 60kg and 12 close press ups. Knee felt fine, figured box squatting would be a good way to work back into deeper squatting.
 
Working sets
580kg squat, 8 press ups with hands tucked in close.
5100kg, 12 press ups on 10kg plates - chest touching ground each rep.
5120kg, 12 press ups on two stacked 10kg plates - have to get deep to get your chest to hit the ground
5130kg, failed after 4 reps on the press ups, stripped back to one plate and did another 2 reps. 2 standard press ups, then 4 on my knees (shame!)
5*140kg, was all over the show. 1 on 2 plates, 1 on 1 plate, 4 standard, and the rest on knees.
 
Man, when my triceps go they just plain go. No fading strength or anything, they just fuck out. Get that on dips as well, but not cable extensions... hmmm common element is bodyweight for close press ups and dips! Good things to work on though now my shoulder is sweet.

Paekakboyz

Good deadlift session this morning.
 
Warmed up and rolled out.
Did a few KB swings and presses to get the hips firing.
 
Warmed up with two sets at 60kg then straight into a 5, 4, 3, 2, 1 set.
 
140kg5, 160kg,4, 180kg3 (did 2 then a single to finish the set), 195kg1, 205kg1 both of us were a bit sore from workouts on wed. But still pleased to make the 205kg.
 
Hitting that again when I'm fresh and I might make 210kg or even 215kg. All the core work I've been doing with my PT has really been helping. Way stronger through the lower back as well now which makes a big difference. We did some suit case lifts at 65kg - clumsy to start but once we sorted the grip position it was ok. Got mad twist on the bar though - it rips your grip up something chronic.
 
Finished with some farmers walks and reps using the yoke bar. 2 sets of a 20m walk at 160kg and then 2 sets of 6 dead lift reps. Good little finish to the workout.
 
Felt heaps better after the session, things had loosened up although I'll probably pay for that tomorrow!

Paekakboyz

Reps for jesus this morning. Chest workout before some work in the garden.
 
DB bench
warmed up on 30kgs, couple of sets of 12 then into the working sets.
 
40kg8, 50kg4, 50kg4, 40kg8, 40kg*12 last set huuuurt. Arms were still a bit knackered after deads and the farmers walk and suitcase lifts murdered my forearms.
 
Did flies on the pec deck
3 sets of 12 at 120, 140 and 160 settings. Nice to get that burn deep in the chest, machines do have their uses!
 
Finished with some one legged leg extensions. 3 sets at a low weight, focusing on the last 15-20 degrees of straightening the leg. Building up those tear drops and keeping the knee rehab going... just in case!
 
Digging a heap of weeds and agapanthus out of front garden. They are right fuckers, the root mass goes for ages. Good to put a bit of that gym muscle to use though.

The Silver Fern

Pushing Tin - Paekakboyz Training Log