Pushing Tin - Paekakboyz Training Log
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<p>Yeah and you gotta protect your nuts at all times!!</p>
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<p>You face your hands in so that kind of helps keeping them pinned together. But getting the timing right so they are in sync is tricky. </p>
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<p>Man, my traps, upper back and quads are still DOM'ing out like a mofo. We are doing mixed squats and chest tomorrow so I'm getting ready for a world of pain. Still salty about not finishing the workout on Wed too - all part of learning and pushing boundaries etc and I'll smash it next time.</p> -
<p>ummm anyone know much about hernias? Just noticed I had a sore spot in lower abs (ie lower beer belly) and a slight bump. Nothing that's actually visible due to the beautiful swell of my puku but something doesn't seem quite right. Seeing the doc on tuesday but trying a bit of google medicine to see if I'm overreacting or if the symptoms stack up. </p>
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<p>It hurts a tiny bit under pressure but I haven't noticed any other pain bending or twisting. But there is definitely a small bump so best to check I guess. If it does turn out to be a hernia or similar that's gonna suck :ireful:</p> -
<p>Phew, not a hernia. A small localised abdominal strain instead. I'll take that any day of the week! The strain was kind of a lump which was what had me worried in terms of hernia symptoms. lol must have picked up a smidge of hypochondria from me ol Ma!</p>
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<p>So no heavy work that relies on core for the next month. So no squats and deads of any significant weight. Probably ok with light ab work within a couple of weeks but softly, softly. Had to reschedule my PT session but will hit the gym sat for arms and legs. Light bench will be ok but I'll be taking it easy.</p>
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<p>Really stoked that it's only a strain. Probably did it at the last PT session. With the trap bar it was 5*5 at 185kg or so with 60 sec breaks. Enough to break my shit!, but such is life. Does give me an opportunity to do some cardio. With a focus on 'do' rather than 'think about' cardio :whistle:</p> -
Good to hear mate. Don't know anything about hernias but they sound bloody nasty.<br><br>Maybe you need a bit of a breather anyway. By the looks of it, you've been destroying yourself!
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<p>Retro post. Had a light gym session on sat morning.</p>
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<p>Hit a bit of chest to see how things felt. Only did DB flat bench and BB decline.</p>
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<p>Several sets at 30kg and then 40kg on DB's, felt fine and was careful when moving into position etc. Core felt sweet.</p>
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<p>Decline was ok as well. Thought I might put more focus on the core but it also felt fine. Several sets at 60kg so it was pretty much cardio ha ha</p>
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<p>Doing some more cardio tonight - have a session with my PT on wed but still not 100% sure what we'll do. Maybe leg and arm isolation work or something? </p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="493764" data-time="1433206579"><p>Phew, not a hernia. A small localised abdominal strain instead. I'll take that any day of the week! The strain was kind of a lump which was what had me worried in terms of hernia symptoms. lol must have picked up a smidge of hypochondria from me ol Ma!<br>
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So no heavy work that relies on core for the next month. So no squats and deads of any significant weight. Probably ok with light ab work within a couple of weeks but softly, softly. Had to reschedule my PT session but will hit the gym sat for arms and legs. Light bench will be ok but I'll be taking it easy.<br>
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Really stoked that it's only a strain. Probably did it at the last PT session. With the trap bar it was 5*5 at 185kg or so with 60 sec breaks. Enough to break my shit!, but such is life. Does give me an opportunity to do some cardio. With a focus on 'do' rather than 'think about' cardio :whistle:</p></blockquote>
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Sorry mate ....only saw this now. Did they check it with an ultrasound? -
<p>Hey ETS, no ultrasound - the doc did some poking and prodding and had me cough while he was doing that... ummm I promise he wasn't checking anything else!! He could find the bump but it wasn't protruding. That combined with the fact the pain had been decreasing around it over the last few days equaled strain rather than a hernia. Taking it easy from heavier lifts or doing much core for the next 2-3 weeks. Only did a limited chest session last sat and it was a bit sore afterwards.</p>
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<p>Seeing my PT tonight so I guess we'll do some isolation work for arms and legs? gets pretty tricky when you have to take the core out. Definitely improving but want to be careful as ignoring the doc and keeping up with the heavier stuff would probably lead to a hernia!</p> -
Cool. If it acts up in any way just get an ultrasound done.....<br>
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<p>Thanks mate! Had a good PT session tonight and we did a bunch of bodybuilding stuff on machines - keeping the core well support and isolating different body parts. Lighter weight and high reps - ha ha it kick my ass.</p>
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<p>1. Super set of hammer machine press and hammer machine lat pull downs. 3 sets of 12 reps. Starting on 20kg on press and worked up in 10's, started on 30kg on the lats pull down and added 5's each set.</p>
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<p>2. Bench press and hammer machine rows. 3 sets of 12 reps. Started on 60kg bench then 70kg and 80kg. Rows started on 30kg and added 10's each set.</p>
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<p>3. Reverse pec deck to fire upper back. This killed me - kept trying to hunch over to get that last flex. Did 2 full sets of 15 reps then 2 partial sets.</p>
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<p>4. Tricep pushdowns and DB hammer curls. 3 sets of 15 reps triceps and curls. 3/4 setting on triceps and 15kg DB, then top setting for last two sets.</p>
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<p>Core felt sweet, definitely activiated it as I got fatigued in later sets but no pain etc.</p>
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<p>Had a laugh with my PT - we worked out on floors he never visits!! shame ha ha. I said I hoped I hadn't ruined his rep :whistle:</p> -
<p>Too much power bro!!</p>
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<p>ha ha that'll be the day bro!</p>
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<p>Man I still had a pump this morning - arms, chest and back all feeling mean as... but I know what that means... DOMS are coming!!</p>
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<p>Now I have a better idea of what I can manage we should have a better hit out on sat. Guess machines do have their uses aye</p> -
<p>Had a good workout this morning. Repeated most of the stuff from my Wed PT workout. Definitely feeling better through the core. Still taking it easy and keeping the core stabilised etc. But nudged up the weight a bit more today. </p>
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<p>Mean PT session tonight. Got another 2-3 weeks of taking it easy on the core etc while the injury heals. But plenty to do in the meantime.</p>
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<p>3 supersets mixing up push/pull. </p>
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<p>First superset was flat bench and seated hammer pull. 50kg on the bench for sets of 15 reps. Then 15 hammer pulls at 40kg. 60 sec break for the first 2 sets then down to a 40 sec break in between. On the last two hammer sets we dropped to 30kg each side.</p>
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<p>Second was incline bench and reverse hammer pull downs. 40kg (I think) on the bench and 40kg on the pull downs. 15 reps each with 60 sec for the first two sets. Then down to 40 secs for the last three. Dropped the pull downs to 35kg for the last two sets.</p>
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<p>Final superset was seated DB shoulder side raises and tricep push downs (machine - top setting boyz!). Only three sets of 12 for these. DB's were like 6's or 8's? but the buuuuuurn!!! agh.</p>
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<p>Was blowing right through the workout but only faded on the last couple of reps in the last set. Was well pleased with that.</p> -
<p>Another mean session with PT tonight. Added in some bodyweight squats and lunges. Core felt sweet as.</p>
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<p>Seated close grip row (machine), Incline BB bench, bodyweight squats.</p>
<p>Sets of 40kg15 on the rows, 30kg12 on the bench and 8 squats that went up to 12 after the first round. 4 rounds in total with 30sec break</p>
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<p>Wide grip seated row, flat BB bench, stationary lunges</p>
<p>Sets of 40kg15 on the rows, 40kg12, 8 lunges each leg. 4 rounds with 30 sec rest.</p>
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<p>Dips on a flat bench with a 10kg in my lap, seated bicep curls and then hamstring curls to finish.</p>
<p>Sets of 15 dips, 15 curls at 12kg DB, 15 curls on half the stack. 4 rounds with 30 sec breaks.</p>
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<p>Was stoked that I didn't drop weight and managed the cardio side of things ok. Had a sick pump by the end. Quite enjoying the higher intensity. Looking forward to adding a bit of weight to things in the next couple of weeks. </p> -
<p>Did a light leg workout on sat - squats and box squats.</p>
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<p>PT session tonight. Injury is coming along nicely - no pain now and can manage a bit more core activation without any problems.</p>
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<p>Did a high intensity workout - ended up smashing me so we dialled back to some work</p>
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<p>First round was 5 sets with 30 sec break in between of </p>
<p>12 reps hammer machine rows (40kg each arm)</p>
<p>12 reps incline bench 45kg</p>
<p>15 squats with 16kg KB racked in front squat position.</p>
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<p>Got to the tail end of the 4th round before I really started blowing. Last round was evil</p>
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<p>Moved onto </p>
<p>12 lat pull downs 55kg - palms facing the body</p>
<p>12 one armed floor press with 12kg DB</p>
<p>8 lunges each leg with the 16kg KB in front rack</p>
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<p>Managed till midway through the second set and I was getting tapped out. Not quite at puke stage but in that kind of zone. We toyed with dropping weight and reps but PT reckoned we'd be better off to transition to something less intense. Who was I to challenge his professional opinion ha ha... plus I almost puked so glad to avoid that. Very much have a love/hate relationship with the high intensity stuff, a real buz when you smash a set but pacing and the short recovery ain't quite there yet.</p>
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<p>Finished with 5 sets of swiss ball curls for core and hammies and reverse cable rows for upper back. High reps and a nice burn, but no strict break in between.</p>
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<p>Mate knocked out a 220 deadlift the other week, so I'm amping to get back into heavier lifts. Softly softly catchee monkey though!</p>
