Pushing Tin - Paekakboyz Training Log
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@Rancid-Schnitzel I hear ya bro. I'm still keen on retaining bulk but really enjoying life under 100kg lol. It's funny how you actually see more muscle as you cut, which somewhat offsets the overall drop in raw strength. So I'm trying to think about power/weight as my new benchmark rather than chasing the numbers I was doing at 110kg (or above, ahem).
As long as my BMI is still morbidly obese I reckon I'll be ok
Chest, arms and some shoulders tonight after work. Pretty much training solo at the moment as work and life in general is pretty hectic. Hoping to get some solid sessions in with my gym bro before Xmas though.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@Rancid-Schnitzel I hear ya bro. I'm still keen on retaining bulk but really enjoying life under 100kg lol. It's funny how you actually see more muscle as you cut, which somewhat offsets the overall drop in raw strength. So I'm trying to think about power/weight as my new benchmark rather than chasing the numbers I was doing at 110kg (or above, ahem).
As long as my BMI is still morbidly obese I reckon I'll be ok
Chest, arms and some shoulders tonight after work. Pretty much training solo at the moment as work and life in general is pretty hectic. Hoping to get some solid sessions in with my gym bro before Xmas though.
Ha ha. Pay that BMI comment π.
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chest, arms, back medley tonight. Solid session and I'm feeling it now!
Did Y and T's, band work and KB shoulder setting for my chest and shoulders. Bit of dynamic stretching also (think of Napoleon Dynamite running... or dancing!) to get things loose. Seems to be helping.
A little bit of wide grip pressing then on to DB bench.Set of 12 at 26kg, then 10 at 34kg. Then 3 sets of 6 with 40kg. That well, only a wee bit of shoulder niggle but good form = no pain!
Seated close grip row. Sets of 12, 12, 10. Adding weight each set up to 55-60kg or so.
Superset of cable rope bicep curls and V handle tricep pushdowns. Went heavy on the triceps and reasonable on the biceps - really enjoy the rope handle for curls, good ROM and you can add a bit of a cheat curl at the top. Triceps were all good - can still feel the pump!Did two sets of one arm bicep curls. Kind of isolation style. Sets of 12 so only had 3-4kg on the cable stack.
Military press. Two sets each with the bar, 30kg and 40kg. Felt really good after all that earlier mahi. Still fucking around with grip width though, my natural set up is pretty narrow and I don't think that is optimal.
Finished with two sets of KB press. 14kg so nothing crazy. Set of 8 first up then 6 to finish.94-95kg today. Happy lad.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 i look way more jacked now than when I was super thicc ππͺ
Ok but are you looking swole too ?
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Smashed legs today. Had a brief training window this arvo and timed it perfectly - even if it hurt during the workout! Wellington was dank as anything today. @MN5 you'll know exactly what I mean - low cloud and humid as fuck. So it was a sweat storm!
Straight into barefoot squats with two rounds of band mobility on each hip and ankle. Usual sets of 5 with the bar, 60kg, 80kg and 100kg. Then 5 by 5 at 100kg for my working sets. Noice and toight today . Ended up squatting opposite a gym mate and my old PT. Basically went set for set which kept the breaks minimal.
Then back-to-back leg extension/hammy curl superset x3.
2 sets of 15 KB goblet squats. 32kg for extra fun times.Sitting 94.4kg before the workout, totally forgot to weigh again to see how water intake v sweat worked out.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Smashed legs today. Had a brief training window this arvo and timed it perfectly - even if it hurt during the workout! Wellington was dank as anything today. @MN5 you'll know exactly what I mean - low cloud and humid as fuck. So it was a sweat storm!
Straight into barefoot squats with two rounds of band mobility on each hip and ankle. Usual sets of 5 with the bar, 60kg, 80kg and 100kg. Then 5 by 5 at 100kg for my working sets. Noice and toight today . Ended up squatting opposite a gym mate and my old PT. Basically went set for set which kept the breaks minimal.
Then back-to-back leg extension/hammy curl superset x3.
2 sets of 15 KB goblet squats. 32kg for extra fun times.Sitting 94.4kg before the workout, totally forgot to weigh again to see how water intake v sweat worked out.
The kind of summer day that makes you proud to be a wellingtonian bro. Raining today too !
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 just a tad moist π€£πΏ
Thatβs what she said this morning actually
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First leg workout with my bro for nearly 6 months! He's coming right and was ok to start on some light squats and accessory work.
So we did a shorter version of our squat, leg extension, hammy curl workout. Plus 5km on the bike to start and some band work during the squat warm up.I was still feeling sore from Wed so I took it pretty easy on the squats. Ended up doing a bunch of sets at 80kg - mixed the pace up but no speed squats or anything.
Superset of extensions and hammy curls. Nice pump after that - I bumped up the weight and the extensions got me good! -
another leg workout yesterday. Usual routine but had a crack at a few pistol squats - almost there! seems all the ankle mobility work and barefoot warm up lifts are working! could break parallel on my right leg but not quite for my left.
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Sneaky arvo workout. Wide grip strict press then some push pressing up to 70kg. Military press, a couple of warm up sets then 3 sets of 5 at 50kg. A final set at 60kg before I moved to chest.
DB press. Warm up set with 30kg then three sets of 10 with 38kg DBs.
Seated DB shoulder press. 24kg for warm up then three sets of 10 with 30kg.
Superset of rope bicep curls and tricep pushdowns. 3 rounds of 12 each and bumped the weight up each set. Mean pump off these.
Did a barbell drop set next. 20kg, 17.5, 15kg barbells. 20/12/15 = pain. -
Last leg session before Xmas break. Worked up to a solid single at 150kg. Was well pleased with that as 120-130kg felt like a bit of a grind.
Usual warm up and band work. Barefoot squats up to 80kg then shoes on and into a set of 5 at 100kg. Did sets of 3 at 110kg, 120kg, then singles at 130kg, 140kg and 150kg. The 150kg was better than the 140kg rep. Just tighter and more controlled.
Leg extension and kneeling hammy curl next. 3 rounds of 12 each leg. Then down to finish up with 3 sets of KB goblet squats with a 32kg KB. Did the first 5 reps with a close grip/elbows down then switched to higher elbows so I could get deeper without hitting my elbows on my knees. Just for extra pain lol, my concession from doing 3 x 10 rather than 2 x 15.
Training tomorrow with my mate. Probably will do some leg work but more upper body... I hope!
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Big upper body session today. Last one before Xmas so we went HAM. Pun intended
5km on the bike to warm up
DB bench. Set of 10 at 30kg then down to sets of 5 at 38kg and 42kg (twice).
Seated DB shoulder press. Set of 10 at 20kg then 5's at 28kg and 32kg (twice). Really enjoying these although I haven't quite figured out my bracing for the heavier reps, especially when I'm fading!
Seated machine row - mixing up wide and close grip. 40kg, 50kg and 60kg for 5-8 each arm.
Incline bench press next. 10 reps at 60kg, then 5 reps at 80kg and 90kg. Was surprised how easy this felt. The pre-workout was still going strong I guess.
Tricep overheads (cable with V handle) super set with cable bicep curls. 3 rounds and 12+ reps per set. Didn't move up weight heaps for the curls but finished triceps with the full stack. Getting that into position is one of the hardest parts!
Isolation bicep curls. Just finishing off the pump with some light and super targeted reps.Pump was insane - feeling thicc ha ha.
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Quick leg hit out yesterday. Squats went fine but could have been smoother with more time and warm up. Hammered myself at the end with 3 rounds of leg extension and hammy curl supersets. Then the usual finisher of KB goblet squats. Have moved to elbows out stance so I can hit a deeper squat. Dumb idea but can't argue with the added difficulty. Hovering around 97-98kg after a decadent couple of weeks. Alcohol is likely the biggest culprit tis the season after all!
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Big leg session this afternoon. Needed it after my first (part) day back at mahi sitting around 98kg and pretty sure the extras ain't lean muscle!
Managed to find a decent band today so I got in a solid warm up. Picked up that for the ankle mobility stretch you want your foot angled a bit. So I've been trying that out. Squats feel so much smoother and more solid after the band work.
Barefoot sets of 5 at bar, 60kg, 80kg and 100kg. After each set I did about 20-30sec band holds on my hips (each side) then each ankle. By the time I put on my lifting shoes everything is firing nicely.
I also added some one leg glute raises today - have been adding in some glute warm ups over the last few workouts.Working sets were 4 sets of 5 reps at 100kg, then a 10 rep set to finish. Sets 3 and 4 were really good, and while I was a bit gassed the 10 rep set was stonk also.
Did two sets of OHS after that. About 10 reps per set with the bar and then 30kg. Mobility was super average but I hadn't actually done any warming up. Just pushed for time to try and maintain mobility across my favourite exercises.
Leg extension/hammy curl super set. Went back to back on these with no rest - mad pump.
I did KB goblet squats and convinced myself to do 2 x 15 rather than wuss out and do sets of 10. What a dumbass lol.Legs were fully cooked after that. Stairs were fun! Back at work now so looking forward to training and getting back into my routines.
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Mixed upper body session today. Light DB and band work to warm up then military press to start. Sets of 5 with the bar, 40kg, then 3 sets of 50kg.
DB bench press next. Warm up set of 10 at 30kg. Then 6 at 34kg. Then 2 sets of 5 at 40kg and 3.5 reps on a failed third set.
Seated close-grip row. 3 sets of 12 at 55kg, 62kg, and 72kg.
Seated DB shoulder press. Warm up of 12 with 20kg. Then hit sets of 8 with 24kg and 30kg.
Seated row machine. One armed sets with both close and wide grips. So each set was two rounds each arm. Two sets with 45kg each arm.
Incline bench. 3 sets of 6 at 60kg.
Close grip cable overhead tricep extension... things. Two sets at 85% of the stack. Taxing as fuck to work that into position but it's probably my favourite tricep exercise.
Cable bicep curls to finish up. Two sets of 12 each arm - light weight so I could isolate and punish the bicep. -
@Paekakboyz do you always do workouts like that?
I been doing splits of muscle groups mainly, I do my main muscle group, but finish most days with core, a bit of arms and/or cardio, but usually start with say Shoulders one day, chest another etc
You read something and it says you need to work muscle groups 2+ times a week, others 1 time is enough as you need enough rest as well (not to mention the fact certain muscles are worked with others anyway)