Pushing Tin - Paekakboyz Training Log
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Oath, I can still feel that last leg workout! In a good way, but I'm glad I swapped legs to Thurs this week
Did chest with a bit of back last night. We switched to DBs for bench and flies - but went back to the barbell for incline bench.
Some band stretches, Y and T's (with 4kg DBs fml) and KB shoulder set. Then into DB bench. Openers were sets of 8 at 30kg, 36kg then 40kg. Then two sets at 46kg for 6 and 4. Will need a few sessions to get back into the groove. Not a huge difference in my right shoulder niggle, but it will be interesting to see if DBs improve my shoulder stabilisers.
Then 3 sets of flies with 16kg DBs. That was plenty lol, although we did go for a wide stretch without cocking the elbows too much. Giggity.
Seated close grip row. 3 sets of 10-12. Got up to about 70kg and pretty happy with form/set up. Have worked out my cues now and find it a lot easier to hit my lats and upper back.
Chest and back are feeling good today but I'm predicting pain tomorrow lol.
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I'm in trouble boys. Absolutely smoked legs today - zero niggles from my hip and I went with death by volume rather than fewer reps and higher weight.
Band work on hips and ankles. Managed to yoink the super thicc band today - got some mean tension going and I'm getting the hang of the movement to.
Barefoot squats. Sets of 5 at bar, 60kg, 80kg, 100kg. Then on with the shoes and I did 4 sets of 5 at 100kg, then a final set of 10. I've slowed my squat down a lot, trying to avoid any bounce out of the hole. I'm finding that helps out with my hips and you can easily catch when/if you lose tension.Did some military pressing next with just the bar - 2 sets of 12. Then 3 sets of 12 at 30kg.
My shoulders were feeling kind of ok at that point so I did 3 sets of OHS at 30kg. Did a bunch of really slow reps and some where I was sitting in a deep squat and moving the bar around. Just getting more confident with bar drift and stuff. Obviously far tougher when there's more weight on the bar.
Did 3 sets of front squats next. With some bar compression on my traps in between sets. Standing up under one end of the bar with it loaded (normally go for 80kg +) so you get a solid pressure you can work on your traps with. Moving your arm up and into OHS and pressing position. This works a treat - pretty much rolling out your traps via other means.
Moved to single leg extensions and standing hammy curls supersets. Went back to back on these and the pump was mean. Three sets of 12 reps each leg for each exercise.
Finished up with two sets of 15 goblet squats. 32kg of pure fun. I was surprised how fresh I felt on the first set. But the last couple of reps on that last set were a grind.
Legs are goneburger - so along with some wicked chest DOMS I'm going to feel great tomorrow... if I can move that is!
Weighed in at 94.7kg today, so trending downward again. I've worked hard on drinking more water but sleep (lack of) is something I don't really have control over. Still well pleased with progress though and a few of our regular gym bros have noted the changes. Always cool when your homies are amping you up
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
I'm in trouble boys. Absolutely smoked legs today - zero niggles from my hip and I went with death by volume rather than fewer reps and higher weight.
Band work on hips and ankles. Managed to yoink the super thicc band today - got some mean tension going and I'm getting the hang of the movement to.
Barefoot squats. Sets of 5 at bar, 60kg, 80kg, 100kg. Then on with the shoes and I did 4 sets of 5 at 100kg, then a final set of 10. I've slowed my squat down a lot, trying to avoid any bounce out of the hole. I'm finding that helps out with my hips and you can easily catch when/if you lose tension.Did some military pressing next with just the bar - 2 sets of 12. Then 3 sets of 12 at 30kg.
My shoulders were feeling kind of ok at that point so I did 3 sets of OHS at 30kg. Did a bunch of really slow reps and some where I was sitting in a deep squat and moving the bar around. Just getting more confident with bar drift and stuff. Obviously far tougher when there's more weight on the bar.
Did 3 sets of front squats next. With some bar compression on my traps in between sets. Standing up under one end of the bar with it loaded (normally go for 80kg +) so you get a solid pressure you can work on your traps with. Moving your arm up and into OHS and pressing position. This works a treat - pretty much rolling out your traps via other means.
Moved to single leg extensions and standing hammy curls supersets. Went back to back on these and the pump was mean. Three sets of 12 reps each leg for each exercise.
Finished up with two sets of 15 goblet squats. 32kg of pure fun. I was surprised how fresh I felt on the first set. But the last couple of reps on that last set were a grind.
Legs are goneburger - so along with some wicked chest DOMS I'm going to feel great tomorrow... if I can move that is!
Weighed in at 94.7kg today, so trending downward again. I've worked hard on drinking more water but sleep (lack of) is something I don't really have control over. Still well pleased with progress though and a few of our regular gym bros have noted the changes. Always cool when your homies are amping you up
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@MN5 said in Pushing Tin - Paekakboyz Training Log:
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
I'm in trouble boys. Absolutely smoked legs today - zero niggles from my hip and I went with death by volume rather than fewer reps and higher weight.
Band work on hips and ankles. Managed to yoink the super thicc band today - got some mean tension going and I'm getting the hang of the movement to.
Barefoot squats. Sets of 5 at bar, 60kg, 80kg, 100kg. Then on with the shoes and I did 4 sets of 5 at 100kg, then a final set of 10. I've slowed my squat down a lot, trying to avoid any bounce out of the hole. I'm finding that helps out with my hips and you can easily catch when/if you lose tension.Did some military pressing next with just the bar - 2 sets of 12. Then 3 sets of 12 at 30kg.
My shoulders were feeling kind of ok at that point so I did 3 sets of OHS at 30kg. Did a bunch of really slow reps and some where I was sitting in a deep squat and moving the bar around. Just getting more confident with bar drift and stuff. Obviously far tougher when there's more weight on the bar.
Did 3 sets of front squats next. With some bar compression on my traps in between sets. Standing up under one end of the bar with it loaded (normally go for 80kg +) so you get a solid pressure you can work on your traps with. Moving your arm up and into OHS and pressing position. This works a treat - pretty much rolling out your traps via other means.
Moved to single leg extensions and standing hammy curls supersets. Went back to back on these and the pump was mean. Three sets of 12 reps each leg for each exercise.
Finished up with two sets of 15 goblet squats. 32kg of pure fun. I was surprised how fresh I felt on the first set. But the last couple of reps on that last set were a grind.
Legs are goneburger - so along with some wicked chest DOMS I'm going to feel great tomorrow... if I can move that is!
Weighed in at 94.7kg today, so trending downward again. I've worked hard on drinking more water but sleep (lack of) is something I don't really have control over. Still well pleased with progress though and a few of our regular gym bros have noted the changes. Always cool when your homies are amping you up
😂😂😂😂
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Speaking of legs. Solid session today even though I didn't quite hit the numbers I wanted.
Band work on ankles and hips. Then barefoot sets of 5 at bar, bar, 60kg, 80kg, 100kg. Nice and controlled stuff. I've been working on my foot contact - where I'm trying to get that sweet midfoot set up rather than sitting too far back on my heels. It's a minor form thing but fun to work on.
Shoes on and the plan was 5 sets of 10 at 100kg. I really wanted to ramp up the volume but I got pretty gassed part way and dialed back on a single set. Ended up doing 3 sets of 10, then a set of 6 and a final set of 10. 2-3 min break in between to keep things moving along. Made myself take the break as I tend to go at a faster clip when training solo.Did 3 sets of wide grip pressing, just the bar but something to fire up the shoulders.
Single leg extensions + hammy curl super set next. 3 sets of 12 each leg. Quads were screaming on the last set. Good fun!
Did a bicep/tricep superset next. Rope curls for biceps and close grip push down for the triceps. Decent weight for both and 3 rounds of 15 reps each set. Then I did two sets of cable bicep curls. 15 reps to get that burn going.
Finished up with 2 sets of 15 KB goblet squats. These were fuckers as my legs were tanked.
Mid 95's and happy with that given training has been a wee bit patchy. But feeling good aside from that
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Legs again. Sick kid and mental mahi have limited training this week. Hoping to sneak in something on Friday - don't tell the wife!!!
Short and sharp - and after redemption after going light on reps on my 4th set last week. Hit 5 by 10 at 100kg on back squats today and it felt good. Well, the last few reps felt bad but you know what I mean
Kept the break between sets around 2-3min tops. I wasn't trying to specifically do conditioning but high volume sets kind of leave you no choice. I kept my warm up lighter also, with barefoot sets of 5 at 60kg (2x), 80kg and 100kg. In between each set I was doing band work on my ankles and hip. That continues to work a treat and I got away with pretty limited warm up too.
Finished up with two sets of 15 KB goblet squats with the trusty 32kg. Pump and the burn were real today.
Sitting mid 95s and happy with that for the moment.
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Mr 9 months was up all fucking night - finally passed out around 5.30 after chewing on his sisters teddy bear for ages. sigh.
We've got a big 3.5 hour strategy board meeting at work so I decided to train this morning for the first time in years. It was good but I am def going to fall asleep in that meeting lol.
Did a push/pull with some shoulders. Stretched and did band work to warm up. Then Y and Ts.
Strict widegrip pressing up to 50kg then push pressing up to 70kg.
BB bench - 3 sets of 12 at 60kg
Seated row - close grip. 3 sets of 12 finishing up at 70kg or so
Cable curls (with the rope attachement) super set with tricep pushdowns. 3 rounds of that 12 reps each.
Isolated bicep cable curls. 2 sets of 12.
Seated shoulder press. Did 2 sets of 20 reps with 10kg DBs.That gave me a primo chest/back and arms pump - and an epic hunger lol. No fasting today lads.
Legs feel pretty good after yesterday - the push pressing wasn't quite as snappy so that's why I stopped at 70kg
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Sneaky leg session today. Hitting arms and a stupid amount of pre-workout with my bro tomorrow, so it could be a few days before I lift after that lol.
Warmed up barefoot and used a band on my ankles and hips before each set. Sets of 5 at bar 2x, 60kg, 80kg and 100kg. The it was shoes on and working up to three sets at 130kg. Did 100kg x3, 110kg x3, 120kg x3. Then the 3 by 3 at 130kg. That was plenty heavy enough finished squats up with a set of 8 at 100kg.
Single leg extension + standing hammy curl next. 3 rounds of those, 12 reps each leg.
Finished with 2 sets of 15 KB goblet squats. 32kg KB.From the feel of my legs right now I think I had a bit more in the tank. I wasn't sure how the 130kg was going to feel and still a bit adrift with target weight at a lighter weight. Reckon I'll work towards 5 by 5 at 120kg to start building up volume at a heavier weight. Then see how 130kg goes again etc.
Sitting around mid 95kg so maintaining weight nicely. Also making sure I load my kai before training - especially for legs!
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oof, was down with a cold (thanks kids) so a forced rest from the gym and lots of working from home. But all good and back chasing the weights today.
Went for 5 by 3 at 120kg today. With the usual warm up of barefoot squats - bar, 60kg, 80kg and 100kg. Using a band in between each set to work on my hips and ankles. Then shoes on and into the sets at 120kg. Best set was the 4th one - that sweet spot between being warmed up and used to the weight, but before the fatigue sets in!
Finished up with a single set of 10 at 100kg.Leg extension and hammy curl combo next. 3 sets back to back of 12 reps each leg. Bumped up the weight on the hammy curls and I think that is coming home to roost lol.
KB goblet squats - 2 sets of 15 with 32kg KB. Then one arm standing KB press (waiter style). Two sets of 8 reps each arm with a 14kg KB.
Did 4 sets of widegrip press next. Two sets of 12 with the bar then another two sets of 12 at 30kg.
Drop set of standing BB curls next. They've moved some of the heavier BBs so it was 20 reps at 20kg, 20 reps at 15kg and 15 reps at 12.5kg. The burn was real.
Finished with seated DB shoulder press. A set of 12 with 12kg then another set of 12 with 16kg.Sitting mid 95kg still and really pleased to be maintaining that weight. I'm not cutting as hard as I was previously, trying to see if I can take it a bit slower. But I'm also thinking I'll be putting weight back on as my training progresses. A bit more to go in terms of fat loss but very happy with life under 100kg
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Good hit out with my bro tonight. Bit of chest, shoulders and arms... and pre-workout!!
Usual bench warm up of Y and Ts plus shoulder setting. Then into DB bench. Set of 10 at 30kg then 8 at 36kg and two sets of 6 at 40kg. That felt really good - no shoulder niggles so happy days. Seated DB shoulder press next up. Sets of 12 with 20kg and 24kg DBs.
Seated row machine - did mixed grip super sets. 5 reps each hand with close and then wide grip. Three sets in total at 30kg, 40kg and 50kg each side.
Cable bicep curls with the rope handle superset with tricep pushdowns with the close grip V handle. Three sets of 12 - ended up with a nice heavy set to finish.
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Missed a workout update. Legs - solid effort and did 3 by 3 at 130kg for my heavy set. Kind of blew that away today which was awesome.
Back around 96kg today. I had snuck up a couple of KGs last week after smashing carbs and snacks. It was the wife's birthday so there was cake as well. Slightly better eating and a week of fasting deal to that excess though. Life is fucking hectic at the moment so while cutting further would be good I'm not beating my self up about it
Did usual band and barefoot warm ups. The final set at a hundy was moving really nicely. Once I had the shoes on it was another set of 5 at 100kg. Then I did 2 sets of 120kg for 5. Then 2 sets of 130kg for 3. That felt good so I did a single at 140kg - holy shit it felt light weight lads! celebrated with another single at 150kg which also moved really well.
I was super surprised as last week the 120-130kg range felt like plenty. But I've always had this weird thing where that weight range feels heavier for some reason. Maybe the adrenaline kicks in for 140kg plus? not sure. But whatever the reason I was amping after those lifts. Dropped back to 100kg for two more sets of 5.
Single leg extensions and hammu curls next. 3 supersets of 12 reps each leg. Minimal break so this got a mean pump going.
Finished with two sets fo KB goblet squats. Still had gas in the tank to maintain a good clip.Finally (touch wood and fuck you 2020) feels like I'm getting enough consistency to see an upward trend in weight/condition. Very pleased!
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Solo mission again - my mate has done himself a mischief and nailed his leg.
All round upper body today. Back, shoulders, chest, arms. Mean pump!!Band work, Y and Ts, and set shoulders. Then into strict wide grip pressing. Sets of 10 at bar x2, 30kg x2, 50kg for 5 for 2 more sets.
DB bench press. Sets of 10 at 30kg and 36kg. Then three sets of 8 at 40kg.
Seated close grip row next. 3 sets of 12 increasing weight each set.
Seated shoulder DB press. Set of 12 at 16kg then 10 more at 20kg and a final set of 8 at 20kg.
Cable biceps and triceps next. Three super sets. Rope attachment on the curls and the V grip for triceps.
Isolated cable bicep curls next. Nothing heavy but lots of sloooow reps. 2 sets of 12.
Standing KB press (waiters carry) next. Two sets of 8 each arm with 14kg KB. No way anything heavier was going to fly after that. -
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Did usual band and barefoot warm ups. The final set at a hundy was moving really nicely. Once I had the shoes on it was another set of 5 at 100kg. Then I did 2 sets of 120kg for 5. Then 2 sets of 130kg for 3. That felt good so I did a single at 140kg - holy shit it felt light weight lads! celebrated with another single at 150kg which also moved really well.
I was super surprised as last week the 120-130kg range felt like plenty. But I've always had this weird thing where that weight range feels heavier for some reason. Maybe the adrenaline kicks in for 140kg plus? not sure. But whatever the reason I was amping after those lifts. Dropped back to 100kg for two more sets of 5.
Yeah, I get that kick at about 65kgs...
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@voodoo said in Pushing Tin - Paekakboyz Training Log:
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Did usual band and barefoot warm ups. The final set at a hundy was moving really nicely. Once I had the shoes on it was another set of 5 at 100kg. Then I did 2 sets of 120kg for 5. Then 2 sets of 130kg for 3. That felt good so I did a single at 140kg - holy shit it felt light weight lads! celebrated with another single at 150kg which also moved really well.
I was super surprised as last week the 120-130kg range felt like plenty. But I've always had this weird thing where that weight range feels heavier for some reason. Maybe the adrenaline kicks in for 140kg plus? not sure. But whatever the reason I was amping after those lifts. Dropped back to 100kg for two more sets of 5.
Yeah, I get that kick at about 65kgs...
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dang, that workout got me good! sore today, but not as sore as Trump
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
dang, that workout got me good! sore today, but not as sore as Trump
Dude. Keep that shit on the "Trump echo chamber" forum!
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Legs again. Decided on 3 by 5 at 120kg. That was a good challenge.
Usual warm up and band work. Managed to yoink the super heavy duty band so I got some mean tension going on. Worked a treat on my hips. 5's with the bar and then 60kg, 80kg and 100kg. Starting to see a lot of improvement in my mobility on the barefoot squats which is nice.
Did 5's at 100kg and 110kg before the three sets of 5 at 120kg. Had one rough rep that felt a bit odd on my right leg. Nothing sore just a bit off. But no pain or anything so who knows. Finished strongly with some nice controlled reps in the last set.
3 rounds of leg extension/hammy curls. Have upped the weight on both in the last couple of workouts, could probably push harder with my hammys
Threw in seated DB shoulder press. Two sets of 12 with 20kg DBs for a sweet shoulder pump.
KB goblet squats to finish up. 2 sets of 15 at 32kg.96kg today. Have been tightening up my eating again and really enjoying the fasting type approach.
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Missed a workout or two but was also down with a cold last week. Covid free and on the rebound now.
Caught up with my homie for a hit out. He's rehabing his knee so we started out with 20min on the bike. Not going to lie, I didn't hate it lol.
Y and Ts and set shoulders with KBs. Then flat bench. Kept it light and did 2 sets of 60kg for 12. Then another set of 25 at 60kg.
Seated row next. 3 sets of 12.
Sitting DB shoulder press. Sets of 12 at 26kg and 28kg. Then 5 reps at 36kg.
Bicep curl - rope attachment and V handle for tricep push downs.96kg which is cool, starting to get the handle on judging things by fit of my clothes and stuff, rather that purely looking at the numbers.