Pushing Tin - Paekakboyz Training Log
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@mariner4life yeah, aside from the swim being cancelled a couple of times in the last few years due to shark sightings, Busso sounds fun...!
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@voodoo said in Pushing Tin - Paekakboyz Training Log:
@mariner4life yeah, aside from the swim being cancelled a couple of times in the last few years due to shark sightings, Busso sounds fun...!
at least you can see them coming. In cairns the water is always so churned up you wouldn't know the croc was there until it was taking your leg off...
Sorry @Paekakboyz we've hijacked your lifting thread with filthy cardio stuff.
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@mariner4life bloody gym monkey deserves it 😁
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@voodoo @mariner4life if I could catch ya it'd be payback time lol!!
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@Paekakboyz 😂😂😂
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Two more workouts plus this evening. Prior stuff was mainly legs. Quite happy to get a bit more volume in at 120kg on back squats - and fronts went well also. Even snuck in some overhead squats - up to 70kg. Chose to do less mobility and warm up with weights on the bar. I find it works ok as long as I've rolled/stretched my lats and upper back. Just need to do a bunch more reps at lower weight.
Tonight was all biddies. Flat bench and incline bench. Flat went 60kg for 6 x 2. Then 8s at 70kg and 80kg. Then 10 rep sets at 100kg, 100kg and 110kg. Last rep on that last set was a grind, but I made it without a spot
Went light on inclines. 4 sets of 60kg for 10.
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oh, and in other news. Bubs #2 is due in early Feb. But a few (serious but not super likely) issues mean momma bear is in the hospital for bedrest. She'll be there till bubs is born which will be late Jan at the earliest... like, nearly two months from now!!
Ms almost 3 is doing ok so far, hasn't quite clicked that its long term though. We've got heaps of fam support but it certainly has added some spice to things. Feeling for momma bear as she's bored shitless stuck in a hospital room! -
Legs on Friday. Awesome wee hit out on my own. Front and back squats. Some overhead pressing, strict and push pressing. Some KB shoulder work plus a few goblet squats thrown in. Got up to 120kg again for two sets of 5 on back squats. Things are feeling better all the time.
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Solid chest session with some bonus back and core stuff.
Flat bench warm up - sets of 8-10 at 60kg, 60kg, 80kg. Then 100kg for 5. Then 3 sets of 5 at 120kg. Chasing higher volume at that 80-85% range. Felt nice and strong tonight - have been mucking around with my various set up cues. Finding that setting my feet then sorting my back/shoulders is working well. The foot position totally stops any foot fidgeting once you've un-racked the barFollowed up with incline press. Sets of 10 at 70kg, 8 at 90kg and 4 at 100kg. Failed on a 5th rep, knew I wouldn't be able to press it off my chest. Still find it tough to work out if fatigue is a factor from doing flat bench beforehand. In any case its been a really good addition to our chest day.
Close grip seated row and close grip lat pull downs. Four sets on the rows, working up to 4-5 three quarter reps on the full stack. Shame ha ha. Earlier 3 sets were heavy and around 5-7 reps though. Lat pulls downs were heavy enough to make 6+ reps super hard. 3 sets of 6 with a +1 deficit rep at the end of each set.
Then we did some planks and side planks. 30 sec holds. 4 planks and 2 rounds of side planks.
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Solo leg session today. Wasn't pushed for time so I got a lot of squatting done, loved it!
10min of rolling out. Pretty much once through my main stretches and then a bit of rolling. I did spend a bit of time on shoulders and upper back, even though its leg day. Upper back stuff is good for squats imo, helps me think about torso position and staying upright etc.
Back squats warm ups were sets of 6 at 60kg, 60kg, 80kg and 100kg. Then I did 3 sets of 5 at 120kg. Really slow and controlled for the first two sets then a faster set to finish.
Moved to front squats. Sets of 5 at 60kg and 80kg. The 3 sets of doubles at 100kg. Rack position has improved heaps already, but would love to have a bit more time to work on it more. The heavy fronts were a good challenge, definitely an incentive to improve my rack - sore wrists!
Did some strict widegrip pressing next. Sets of 6 at 30kg, 40kg and 50kg. Trying to get a bit of a stretch at the top of each rep to.
Finished up with two sets of standing KB presses. Sets of 6 (each side) with 14kg and 18kg KB.
Sweated buckets today. Shower, beer, cricket. Happy days!
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Chest day.
Y and Ts, then KB holds.
Warm up on bench was sets of 6 at 60kg, 80kg and 100kg. Then 3 by 5 at 120kg. Third set was the best, had gotten into my mahi by then.
Final set of 100kg for 10 to finish.
Incline bench. Sets of 10 at 60kg and 80kg. Then 6 at 90kg and 4 at 100kg.
Moved to seated DB shoulder press. First set was 20kg for 8, then 26kg for 10 and 30kg for 10 to finish.
Planks and side holds to end things. 5x 30sec hold on the planks. Then 2 rounds of 20sec each side.Cooked!
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Big arm session. 4 super sets and we did 3-4 rounds of each. Bicep/Tricep combos throughout. Barbell, dumbbells, cables, extensions, 21s, all kinds of angles, and some heavy weight on a couple of the triceps exercises. Absolutely love hitting triceps. Nothing like a solid arm pump thicc!!
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Finished up at work today. Had a couple of nice beers at lunch along with a beef brisket po boy. Said goodbye to the work whanau and off to the gym. Hoping to get a couple of workouts in next week - but gotta take the opportunities when I can - thanks for babysitting today grandma! ha ha
5min of rolling and stretching. Pretty minimal, although I do spend a bit of time on my upper back and shoulders. Just to try and keep a bit of mobility given we aren't doing much overhead stuff at the moment. Add in heavy bench and it's super tough to retain that range of motion.
Today was all legs though. High bar back squats. Everything was sets of 5. Warmed up with 60kg twice, then 80kg and 100kg. Two sets at 120kg then one more at 130kg. Nice and measured pace, no bounce out of the hole and really worked on pulling the floor apart. That's a great cue to spread the force through your feet sideways. It totally fires up your glutes and quads and is a good way to keep your knees tracking nicely.
Finished with two sets of 100kg pause squats. 3 secs for the first 4 reps, then 5-6 sec for the last rep... or until my head turned bright red didn't want to get silly and stray into blackout territory - zero desire to feature on IG gymfails lol
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After putting on at least 2-3kg over xmas i got back into things today. Chest day to start things off for 2020.
Y and Ts then KB holds.
Warm up was sets of 6 at 60kg, 60kg, 80kg and 100kg. Then 3 by 3 at 120kg. Those went nicely, which was good after the 80kg set felt heavy af!
Incline bench next. 3 sets of 10 with 60kg.
Finished with two sets of standing KB press. 6 each arm with 16kg.
Cheeky set if goblet squats to finish. 15 reps with a 32kg KB.
Nice pump! -
Light leg session this arvo. #2 arrives late next week so I'm juggling Ms 3 plus a return to work. Heaps of family support and I'm doing part-time hours this week. So that makes things much more manageable.
Had planned on some front squat volume today, but had a wee tender left hammy after my back squats. I didn't go heavy so who knows. We got Ms 3 a trampoline for xmas so I've been mucking about on that - it's far more tiring that I recall!
So today I did about 6-7 sets of back squats. Up to 120kg for 5. 2 sets of light front squats. One and half sets of OHS - not a shitshow unless I did a heap more warming up. Then I did some military pressing and a bit of wide grip stuff.
Enough to get a good sweat on. Man, I can feel those extra Xmas kegs. Totally worth it though
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@Paekakboyz good luck with #2 bro!
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@voodoo thanks mate hopefully smooth sailing!!
Caught up with my gym bro for chest this afternoon. Usual warm up then sets of 6 at 60kg, 60kg, 80kg, 100kg. Then 3 by 5 at 120kg. Incline bench was next/last sets of 6 at 60kg, 60kg, 70kg and 80kg.
Bit of a sore upper back today, more achey than any specific pain point. I think that is my body saying I need a tad more mahi before chasing OHS again ha ha. Fair cop I reckon!
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All tracking well with bubs and mum as we get closer to arrival day Second to last day of work before I take some leave managed a bench session tonight. Things have been feeling good so we went heavy tonight.
Y and Ts plus the KB holds. Then warm up sets of 6 at 60kg, 60kg, 80kg and 100kg. Then 3 at 120kg, 2 at 130kg, Then singles at 135kg, 140kg and 145kg. That last one was pretty slow so I was happy to leave it there.
The 145 equals my previous best bench, but that was a few years ago so nice to make that lift today. Especially since we'd been putting in work since we came out of a rough training patch at the end of 2019. Cool to see some gains in spite of training less frequently than I'd like.Whoops, forgot the incline bench we did afterwards. 4 sets of 10, or till failure in the case of my last set. Sets of 10 at 60kg, 70kg and 80kg. Then 9.5 reps at 90kg.
Doing legs tomorrow - probably volume at lighter weight, might start out with fronts then do back squat.
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Legs workout today. Front and back squats.
Light warm up and roll out.
Started with front squats. Did a couple of rounds of stretching wrists and lats. As always my rack position starts out super shit then finishes semi-shit by the end of the workout
3 sets of 60kg for 6. Then 80kg for 6. Moved to triples at 90kg, 100kg and 100kg again. Then I did a single at 110kg. That was plenty lol.
Back squats started out at 100kg. Love going from front squats to back squats - everything is firing and there are enough differences you feel semi-fresh. Did pause squats next. 3 sets of 5 reps with a 3 sec pause. Throwing in a 4-5 sec pause on the last rep for extra fun. Not quite playing chicken with passing out but I definitely go beet red ha ha.
Also did a set of 5 at 120kg to empty the tank.One benefit I've noticed from not training as often is some longer term niggles have improved a lot. I wouldn't have said we were training too much with 4 sessions a week, but it turns out 2-3 can work. Definitely missing the extra time though, barely doing any overhead stuff and bench absolutely takes its toll on your shoulder/upper back mobility. Can't quite have your cake and eat it too unfortunately But that's all good, I'll try and keep a semi decent base and build on that once I have more time... ha ha funny guy.
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No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!