Pushing Tin - Paekakboyz Training Log
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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! -
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)
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@taniwharugby if I was able to train 4-5 times a week, which would be ideal, I'd definitely change my programme. With body part splits but more focused on the lifts I want to advance. I've always been more focused on improving the lift than just getting generally strong. I'm pretty much 2x week at the moment so I do legs one day then the rest on the other day. Going for slow progress on legs and squats and happy to maintain the rest as best I can.
Push/pull feels as old as time, and I dig it as switching each exercise does give you more gas in the tank. I think the big thing is learning what order to do things in. Like I've recently picked up that hitting triceps before biceps is a good tactic. Turns out a bicep pump will shorten your triceps ROM so doing triceps first is a good idea.
At the moment I remind myself that doing anything is better than nothing!
I'd love to do two leg days a week - focus on a main lift + accessories. Then a push focused day with pull accessories. Then the reverse for the other upper body day. Then a floating day to focus on form/mobility etc. Alongside all of that would be some token cardio effort
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@Paekakboyz cheers, I think about changing things although I am liking what I'm doing.
I'm going 4/5 times a week at moment, but work days its usually a short sharp 45 min work out, if I go on weekend they are longer workouts.
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@taniwharugby I'd do legs in the weekend in that case! 45min is just the tip for legs lol
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@Paekakboyz oh yeah legs are usually Saturday, with TR jnr so time isn't restricted.
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No one asked for my opinion, but I'll jump in..
@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
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)
Hitting each muscle group twice a week is a good rule of thumb. I always used to over estimate the recovery time needed.
@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
I'm going 4/5 times a week at moment, but work days its usually a short sharp 45 min work out
In 2018 I had the same frequency and length of session. For me the sweet spot in terms of splits was Push/Pull/Legs
With that frequency you are hitting each muscle group ~1.5 times per week or twice every 9 days. That might work for you?The following year I wasn't able to keep that frequency up and PPL sucked. I graph everything and I could see everything plateau. This was just dropping down to 3 days a week.
I now do something I never though would work and thats a full body split.
3 different routines, using the priority principle to slightly emphasise different muscle groups (Full Body 1 starts with Chest, FB2 Back, FB2 Legs)It is very different mentally. You don't have a day where you hammer your legs but they are getting hit often. The hard part is getting the intensity up quickly
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@Duluth IT'S A WELCOME OPINION! (damn caps)
You wanna post or PM me a couple of your typical workouts, be interested to see what you are doing (just exercises/reps not weights haha)
Could always mix it up, today I smashed legs, did some arms, core and then a quick run on the treadmill to finish, but that was about 85 mins.
You are only a few years younger than me I think, so good to see what others are doing.
Oh, in terms of graphing everything, what are you recording?
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@Duluth said in Pushing Tin - Paekakboyz Training Log:
No one asked for my opinion, but I'll jump in..
@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
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)
Hitting each muscle group twice a week is a good rule of thumb. I always used to over estimate the recovery time needed.
@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
I'm going 4/5 times a week at moment, but work days its usually a short sharp 45 min work out
In 2018 I had the same frequency and length of session. For me the sweet spot in terms of splits was Push/Pull/Legs
With that frequency you are hitting each muscle group ~1.5 times per week or twice every 9 days. That might work for you?The following year I wasn't able to keep that frequency up and PPL sucked. I graph everything and I could see everything plateau. This was just dropping down to 3 days a week.
I now do something I never though would work and thats a full body split.
3 different routines, using the priority principle to slightly emphasise different muscle groups (Full Body 1 starts with Chest, FB2 Back, FB2 Legs)It is very different mentally. You don't have a day where you hammer your legs but they are getting hit often. The hard part is getting the intensity up quickly
Musing about doing this (full body split) myself. Feel free to post your routines
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@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
@Duluth IT'S A WELCOME OPINION! (damn caps)
You wanna post or PM me a couple of your typical workouts, be interested to see what you are doing (just exercises/reps not weights haha)
Could always mix it up, today I smashed legs, did some arms, core and then a quick run on the treadmill to finish, but that was about 85 mins.
You are only a few years younger than me I think, so good to see what others are doing.
Sure, I'll pm you
I'm a couple of years younger I think? I'm 42 now
@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
Oh, in terms of graphing everything, what are you recording?
I have a google sheets page for every exercise and input the basic stuff - date, weight used, each sets reps
Then I have a few calculated columns:
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Total weight (all reps * weight used)
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1 rep max for each set (the theoretical 1rm is kind of bullshit but I think it's a reasonable way to compare how you're going as you move up in weight etc)
So from that I graph:
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The best sets 1rm against the date. This will flatten out over time. When that happens that's a good sign to switch to a different exercise variation or change up the reps/weight
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Total weight moved against date. Kind of bullshit but it's another metric of progress
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Finally a graph of the difference between the best sets 1rm v the worst sets 1rm on that date. That's just a quick check to see if I have rep range wrong (not having the muscle endurance on that exercise etc)
I also keep things consistent by timing my rest periods etc.
Keeping consistent and tracking numbers helps keep me interested.. other people hate a defined structure and prefer to be more flexible. Different personalities, different preferences etc
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That's really cool @Duluth - data is awesome but lifting data is mucho sexy ha ha. Once I can increase my training I'd be keen to give it a hoon. Only barrier for me is training with a mate means more variation in workouts and goals, but that would just mean a bigger pool of exercises to track.
Legs today. Had access to a decent band so the mobility warm up was gold. Barefoot back squats at bar, 60kg, 80kg and 100kg. Then a set of 5 at 100kg with shoes on. Everything was feeling good so I decided on 5 sets of 3 at 120kg. That wasn't too hard so a good indicator that strength is building.
Went to do the leg extension/hammy curl combo but the hammy machine was taken. So I did three sets on the leg extensions and added an extra set to my KB goblet squats. First two sets were relatively easy, then the third kicked my ass. -
Back to a couple of kg over my current average. 98kg of beer and leftover Xmas/summer BBQ kai. I regret nothing ha ha.
But aside from a few sneaky beers I'm getting back into routine. Managed a leg workout this evening but was running on minimal sleep and lots of caffeine
Usual band and barefoot squat warm up. Set of 5 with the bar, 60kg, 80kg, 100kg. Had a slight tingle in my left kneecap, which is a sign I wasn't screwing my feet into the ground. That has largely been the solution to iffy knees - following my cues to make sure I'm firing all the important stuff. Do that and my knees are golden.
Three sets of 5 at 120kg then off to do accessories. Usual one leg extensions + kneeling hammy curls. Back to back for three rounds so my legs were cooked heading downstairs for KB goblet squats. Two sets of 15 of those. First set was elbows up (like a mean ass netball pass) so you can get reeeeally deep in your squat (giggity), Then elbows at 45 degrees so you hit your knees in a deep squat, but not quite ass to grass.
Was actually chuffed to be sitting at 98kg. Had feared I was going to bounce back up to 100+. Planning a relaxed finish to January but will definitely be eating better and training more. Did I mention PKB Jnr is starting childcare alongside his sis (4), and ma is back to work fulltime? Yeah, I'm fucked ha ha
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Well it looks like I'm on a 7 day cycle , and I ain't talking roids! Once a week is about all I can manage at the moment. Sucks big time but that's life. If I can get that up to two days at least I can add some stuff in at home.
Record leg workout today in terms of time. Just over 35min all done. Aided by the fact I couldn't find a band so my warm up sets were way faster.
Barefoot squats - sets of 5 with the bar, 60kg, 80kg, 100kg. Shoes on, then a set of 100kg for 5. That felt easy as so I went for 3 by 3 at 120kg. That was super solid so I did another triple at 130kg. Not sure if it's the longer recovery period or anything but things felt good tonight.
Leg extensions and kneeling hammy curls. 12 each leg supersets. Pretty much went back to back as well. Mean as pump by the end!
I was going to bail then but I realised I was flying along. So I did my usual KB goblet squats. I mix up my grip on each set - first set with elbows up and out so you get the mean depth. Then elbows down as that definitely hits some upper back as well as legs.See ya in 7 days ya filthy animals
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@Paekakboyz anything is better than nothing!!
Those early years with the little ones is tough on so much of your life!!
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Still alive. Just!
Legs again. Going to do some stuff at home for upper body, and have spotted some decent kettlebells. Holy shit they are expensive though.
Warm ups barefoot. 5's at bar, 60kg, 80kg, 100kg.
Shoes on for another 100kg for 5. Then 120kg for 3. That felt easy so I settled on 3 by 3 at 130kg. That went well and was a decent challenge, especially that last rep.
Superset leg extensions and hammy curls. 3 rounds of 12 reps each leg, each exercise.
KB goblet squats. Two sets of 15 with a 32. First set with high elbows and an atg squat, second set with elbows down which is still well beyond parallel, but not quite ass touching calves.I was tempted to do some arms but not enough time. I do have some crappy DBs at home so I just need to get in the habit of cranking out some reps.
