Pushing Tin - Paekakboyz Training Log
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Excellent workout today. Hit 80kg on overheads and was well pleased with that.
Barefoot warm ups - worked through sets of 5 with the bar x2, 60kg, 80kg and then 100kg. Then a single set with the bar once I had my shoes on. Working sets were 5 reps at 40kg x2, 60kg x1, 70kg x1, then 3 by 3 at 80kg. First two sets were good and I purposely added some pauses in the last set to make sure I was working hard. Sitting in the hole with weight moving overhead is fun!! Key is not taking the piss with anything over your 85% 1RM... or was that 75%? lol
Shifted to back squats next. 3 sets of 5 with some paused reps thrown in. Then a set of strict widegrip pressing with the bar. Just to loosen up the upper back etc.
Then standing KB press - 14kg and 16kg KBs. Two sets of 8 each arm. Then the standard KB goblet squats to finish. 2 sets of 15 with the 32kg KB. These are getting a lot easier but they still gas me.
Right shoulder is so crunchy it should have a grindr account ffs. Doesn't seem to actually cause any issues, but it would be good to see what a pro makes of it. The broscience self diagnosis apparently has some limitations!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Right shoulder is so crunchy it should have a grindr account ffs.
No time like the present for a social experiment.
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Solid effort tonight - rolling on fuck all sleep and the only kai I had was a sausage roll and a potato top savoury. I find that I get into the fasting zone really easily now, especially through till midday/early arvo, and need to remind myself to eat! Ms 3.5 was up and down all night so the pastry was pure indulgence
OHS and some other leg and shoulder work. Usual warm up and squatted up to reps at a hundy in my socks. A few extra things for hips as they are my weak spot in terms of mobility.
OHS were sets of 5 at bar, 50kgx2, 60kgx1, 70kgx2. Three or four sets at 80kg, but fewer reps. Pretty sure it went 5, 4, 3 and maybe 3 again at the end? It was at that point I clicked that I hadn't fueled up properly today.
Three sets of 5 at 100kg for back squat. Then 2 sets of 15 goblet squats (32kg) and standing KB press at 14kg and 16kg KB. They were hard today, definitely fatigued by this point.After spiking to 97-98kg ish I've come back to 96kg or so. Tightened up my eating again so back on track
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Holy shit - actually woke up from DOMS pain today. Kinda went a bit overboard on Friday and am paying the price! Did a big chest, back, shoulder and arms session. Nearly 2 hours of fun, and it was a good time!
Mobility and band work. Really hit my shoulders, lats and upper back - included some light bar work. Only working type sets were my Y and Ts, then several sets of behind the head press with 30-40kg.
Set shoulders and did some chest and front delt work to warm up.
Bench press. Light weight but many reps. Right shoulder is a bit niggly so I just wanted to see how the movement felt.
All manner of curls and tricep work. Supersets and isolation sets.
Shoulder work with KBs.
Seated one arm rows, seated close grip row, wide grip row, wide drip lat pull down. At least 3 sets of all those, and generally on a 1min break between reps. Had a sick pump by the end!
Finished with super sets of one leg hammy curls and leg extensions. Three rounds of 15 reps each leg.But I was hurting by Friday evening, then pretty sore on Saturday. But it kicked in chronic overnight - lats and left tricep were pure fire lol. Actually woke me up at one point when I had rolled onto my sore side. I think that's a first, ha ha ah well we all go full muppet from time to time.
But aside from the pain the body is feeling really good.
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Solid effort tonight. Wasn't sure how my overhead stuff would go on the back of those gnarly DOMS. I spent more time warming up and things were ok, I think it was as much carry over fatigue as any actual soreness. Did hit some spicy spots when rolling out though. Armpit through to lats is always painful.
Did barefoot squats up to a hundy. Sets of 5 with the bar, 60kg x2, 80kgx1 then at 100kg.
Started OHS with a set with just the bar. Then jumped to 50kg and did 3 sets of 5. Then upped it to 60kg for 2 sets of 5. Then decided on 70kg as my working weight. 3 sets of 5 with some pause reps thrown in. I can manage that kind of weight even if the bar is moving around a bit - and long term its actually good to wrangle with the bar so you know what you can correct versus when to bail!Shifted to back squats. Sets of 5 at 80kg then 100kg for 3 sets. Did a set of 5 at 120kg as well. Felt heavy as but that's the most I've squatted since pre-lockdown. Not fussed on going heavier for the moment. Once I start hitting 90kg+ on OHS I'll start working on more heavy squats.
Did some strict pressing with just the bar - loosen things up and get a pump going. Then 3 sets of KB goblet squats. Legs were a tad shaky on the way out of the gym!
Sitting around 96kg but eating and fasting is going well. I've been drinking a lot more water which has always been a meh for me. I just forget or end up drinking coffee lol. Starting to see veins and shit too!! and I need to punch a new hole on my belt. Nice wee reminders of the changes in body shape and the hard work paying off.
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Life is super hectic at the moment so only one gym session last week. Limited sleep is nailing me at the moment. But still managed to get a bit of work done - even if it's just twice a week at the moment... on a good week!
Range of warm ups and stretches etc. Working heaps on my hips at the moment - super tight and still haven't worked out the best warm up for them. Barefoot squats up to 100kg. 5-6 sets all up.
OHS squats was sets of 5 at 40kg x2, 60kgx3, 70kg x2, then 60kg for a set of 8. Had a bail on the first set at 70kg. Bar swung foward and I caught it (just) without any damage. A quick power clean and it was re-racked no dramas. But a useful lesson on training with low energy + sleep!
Did a few sets of back squats at 100kg and also threw in a set of front squats at 60kg. Finished up with some wide grip pressing with just the bar. Two sets of 15-20 reps to get the burn going.
Then it was my usual KD standing press and KB goblet squats.
Hit 95.9kg today, if I'm still seeing 95 on the scale later this week that'll be some nice progress.
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Worked out with my bro last week so that was choice. As much gossiping as lifting. But we did hammer chest, back and arms pretty well.
Tonight I gave OHS a rest and worked on back squats. Barefoot warm ups up to a set at 100kg. Then shoes on and 5 a5 at 100kg. Weight is easy and really happy with form.
Watched a guy doing some awful box squats across from me - as in squatting to about a foot above the actual box! Folding knees and rocking feet. Back looked wobbly and he was reversing back into the rack.
Did some strict overhead pressing next, then a couple of sets of super light OHS.
KB Goblet squats next. 2 sets of 15. Legs were pretty cooked so this ended things nicely.
A set of KB press then that was me.96kg on the button at the gym. So I'm definitely back on the downward trend.
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Oops a couple of workouts missed. But I coped a gastro bug on Fri and that smashed me. Passed the rest of the family by thank fuck. So possibly more likely food related I guess.
Felt good today but I forgot to eat earlier in the day. Fasted till just after midday and didn't have a big lunch either.Definitely felt that alongside the lower bodyweight with today's lifting. Pretty much hit 94kg on the button today. The illness would have helped but in a bad way lol. But aside from that I've been good with my eating lately.
I wanted to hit OHS today. My last session was pretty ragged so I spent more time warming up and made it a form-focused session. Back squats in socks of 60kg x5 (twice), 80kg x5, 100kg x5.
OHS was all about volume. Sets of 5 reps and I did two sets at each weight. 40kg to open then 50kg, then 60kg for 5 by 4. I've got a bit of a tight hip so the squat as part of the OHS wasn't that smooth. A smooth squat means less shit going on overhead!
I did a couple of push press with 70kg but called it there for overhead stuff. Just too tapped out for it. Moved to seated close-grip rows. 3 sets of 12 working up 10kg or so each set. Started around 55kg?
Then I did my usual two sets of 15 KB goblet squats. Guaranteed to finish your legs and upper back + arms as the icing on the top.
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chest, back and some arms tonight. Caught up with my gym bro so that was cool.
Y and Ts, and set shoulders.
Bench press. Warm up sets of 8-10 at 60kg and 70kg. Then 80kg for 6, 90kg for 6 and 100kg for 7. Finished with a 29 rep burner at 60kg.
Seated row next. Two sets with wide-grip then three more with close grip. 10-12 reps for each set.
Biceps and triceps next. Supersets of cable rope bicep curls and close grip tricep push downs. 3 rounds of 12 reps each. Then one arm isolation bicep curls - two sets of 12 each arm. Only 5 or so kg, gotta let that burn build up!
Finished up with two sets of standing KB press, one arm version. Sets of 8 at 12kg then 6s at 16kg.Shoulder went ok on bench. Won't be going for anything heavy for a while. Will wait till I hit a maintenance diet until I try and get a sense of where things are at weight wise.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
chest, back and some arms tonight. Caught up with my gym bro so that was cool.
Y and Ts, and set shoulders.
Bench press. Warm up sets of 8-10 at 60kg and 70kg. Then 80kg for 6, 90kg for 6 and 100kg for 7. Finished with a 29 rep burner at 60kg.
Seated row next. Two sets with wide-grip then three more with close grip. 10-12 reps for each set.
Biceps and triceps next. Supersets of cable rope bicep curls and close grip tricep push downs. 3 rounds of 12 reps each. Then one arm isolation bicep curls - two sets of 12 each arm. Only 5 or so kg, gotta let that burn build up!
Finished up with two sets of standing KB press, one arm version. Sets of 8 at 12kg then 6s at 16kg.Shoulder went ok on bench. Won't be going for anything heavy for a while. Will wait till I hit a maintenance diet until I try and get a sense of where things are at weight wise.
Fuck off
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Mint leg session today - gonna pay for what I've done lol.
Usual warm up but I'm doing a few more activation type movements.
Barefoot sets of back squats. Sets of 5 with the bar, 60kg x2, 80kg x2. Then I did 6 by 5 at 100kg. Just worked on form and mixed up the rep speed a bit. Definitely got a sweat going but it wasn't too bad in terms of volume.
Then 3 sets of 60kg front squats - with a few movements to help open up my front rack position (giggity).
Moved to 3 sets of OHS next - the soreness from bench wasn't too bad as long as I kept it light. A set with the bar then 3 by 5 at 40kg.
KB goblet squats next. 2 sets of 15 with a 32kg KB.
Then 3 sets of single leg extensions (12 reps each) and the same for hammy curls.Legs and the peach are just a wee bit cooked ha ha.
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Back from the dead, actually an blocked ear bordering on ear infection. Sucked ass. Stupid fucking ears man.
Anyway it's all good now and I managed to get to the gym today.
Wanted to hit legs and do a bit of back as well.
Did some work with a band on ankle and hip to hit my weak areas. It seemed to help but I'll need to keep that up for the next few months I reckon.
Barefoot back squats. Sets of 5 reps at bar x2, 60kg, x2, 80kg then 100kg.
Shoes on and I did 5 by 5 at 100kg. Just the usual volume at the moment - plus I realised I hadn't actually eaten so going heavier wasn't on the cards. Was a hectic day so I totally forgot to fuel up earlier on.Did some overhead squats next. Two sets of 5 with the bar then 2 more at 40kg and one at 50kg. Got my 50kg set recorded and I could see how my right hand swings forward compared to my left. So that side of the bar strays closer to over the toe than mid-foot. Not an issue at lighter weights but that'd likely sink me at 80kg+
Did a few sets of wide grip pressing with the bar - just to work the upper back a bit more.
Then I did single leg extensions and standing hammy curl super set. 3 rounds of 12 reps each leg.
Close grip seated row - 3 sets of 12. Worked up to about 70kg I think. Super slow and steady with each rep. I typically find hitting mid back quite hard. Really need to dial in the movement to avoid more of a shrug or only hitting part of my back.32kg KB goblet squats. Two sets of 15. Smoking these now although the upper back fatigue gets me.
Standing KB press. 2 sets of 6 each side with a 14kg KB.Weighed in at 94.7 but I've had a couple of loose days of eating have been fiending on hot chips so all dem carbs gonna keep a boy thicc!!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Back from the dead, actually an blocked ear bordering on ear infection. Sucked ass. Stupid fucking ears man.
Anyway it's all good now and I managed to get to the gym today.
Wanted to hit legs and do a bit of back as well.
Did some work with a band on ankle and hip to hit my weak areas. It seemed to help but I'll need to keep that up for the next few months I reckon.
Barefoot back squats. Sets of 5 reps at bar x2, 60kg, x2, 80kg then 100kg.
Shoes on and I did 5 by 5 at 100kg. Just the usual volume at the moment - plus I realised I hadn't actually eaten so going heavier wasn't on the cards. Was a hectic day so I totally forgot to fuel up earlier on.Did some overhead squats next. Two sets of 5 with the bar then 2 more at 40kg and one at 50kg. Got my 50kg set recorded and I could see how my right hand swings forward compared to my left. So that side of the bar strays closer to over the toe than mid-foot. Not an issue at lighter weights but that'd likely sink me at 80kg+
Did a few sets of wide grip pressing with the bar - just to work the upper back a bit more.
Then I did single leg extensions and standing hammy curl super set. 3 rounds of 12 reps each leg.
Close grip seated row - 3 sets of 12. Worked up to about 70kg I think. Super slow and steady with each rep. I typically find hitting mid back quite hard. Really need to dial in the movement to avoid more of a shrug or only hitting part of my back.32kg KB goblet squats. Two sets of 15. Smoking these now although the upper back fatigue gets me.
Standing KB press. 2 sets of 6 each side with a 14kg KB.Weighed in at 94.7 but I've had a couple of loose days of eating have been fiending on hot chips so all dem carbs gonna keep a boy thicc!!
I’ve taken bigger shits than that. Good god man, you’re wasting away !!!
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@MN5 probably due to a rough kebab down Courtney Place!! Dude I'm with you though. I was legit worried about dropping to two figures. But it's working out well and my main goal is to maintain it rather than yo-yo. Don't worry though, I ain't ever going to get trim, more like trim-thicc I reckon!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 probably due to a rough kebab down Courtney Place!! Dude I'm with you though. I was legit worried about dropping to two figures. But it's working out well and my main goal is to maintain it rather than yo-yo. Don't worry though, I ain't ever going to get trim, more like trim-thicc I reckon!
Best kebabs ironically enough are in Palmy.
Or maybe they just seem good cos they’re in Palmy.
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@MN5 said in Pushing Tin - Paekakboyz Training Log:
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 probably due to a rough kebab down Courtney Place!! Dude I'm with you though. I was legit worried about dropping to two figures. But it's working out well and my main goal is to maintain it rather than yo-yo. Don't worry though, I ain't ever going to get trim, more like trim-thicc I reckon!
Best kebabs ironically enough are in Palmy.
Or maybe they just seem good cos they’re in Palmy.
Everyone comes around eventually
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Legs today. Went a wee bit heavier and things went well.
Have continued to do band work on my hip and ankles - much less hip soreness today so that was primo.
Barefoot sets of 5 with the bar, 60kg, 80kg, 100kg. Then another set of 5 at 100kg with shoes on. From there I did triples at 110kg, 120kg, 130kg, 120kg. Then 3 more sets of 5 at 100kg to keep some volume in the mix.
Did a few overhead squats with the bar to keep that movement locked in.
Moved to front squats and did 3 sets of 5 at 60kg.2 sets of 15 32kg KB goblet squats. Did these earlier to load the quads before a fun superset - it worked!!
3 supersets of single leg extensions and standing hammy curls - was a bit wobbly on the getaway sticks after this.Finished up with some seated rows on a machine. Mixed between wide and close grip.
Thursday sesh with the bro. Back and arms is back on the menu boys!!
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Push/Pull day and trained with my gym bro which was cool. Even fired up on some pre-workout!
Did our usual bench press prep. Should and upper back mobilisation etc, etc.
Bench was sets of 10 at 60kg and 70kg. Then sets of 5 at 80kg, 90kg and a set of 6 at 100kg. Right shoulder was ok but a few twinges.
Seated row machine next. We did double up sets with different hand positions so essentially narrow grip into wider grip sets.
Incline press - 3 sets of 12 at 60kg.
Seated row - 3 sets of 10-12
Ezi-bar bicep curls. 40kg for 2 sets of 12, then one set till failure.
Standing KB presses. 2 sets of 8 each arm with 14kg and 16kg KB.Good wee session!
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Legs tonight with some pressing thrown in. Left hip flexor has been a bit iffy - but not in the squatting movement though. So a bit of an odd one. Didn't go heavy and focused on form, luckily everything felt fine during and after the workout.
Still working on hips with band work before lifting. Then barefoot sets of 6 up to 100kg. From there I did 4 sets of 5 at 100kg and 10 reps in the last set.
Moved to strict widegrip pressing. Did two sets of 10 with the bar then sets of 6-8 at 40kg and 50kg. A fair bit of work to get this back to 60kg+ range for strict pressing! Mixed in some overhead squats in between too - that also felt fine on the hips so it does seem like bench set up is the culprit.
Military press next. Two sets of 6 with the bar, then with 30kg, 40kg and a final set at 50kg. Similar to widegrip I really need some volume on these to get the edge back.
Super set single leg extensions and standing hammy curls. Two sets of 10 each leg. Burn was real today!
Finished up with two sets of 15 KB goblet squats. Usual 32kg KB and I noticed I wasn't as gassed until the back end of the second set.Sitting around 95kg today. Def had been eating a bit loose this week. But tracking in the right direction still, just a bit slower lol.