Pushing Tin - Paekakboyz Training Log
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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.
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@Paekakboyz kmart usually have kettle bells at about half the price of rebel.
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@taniwharugby only problem is they don't have much (or anything) over 14-16kg. At least as far as online searches have shown. Need a bit more oof from my KBs lol.
School has started which means work has gone up another level of mental, and wrangling the family to get everyone to childcare and work is a slog. So I enjoy my weekly hour of training ha ha. I've got things lined up so the MIL can collect the kids and the missus twice a week. So that means I can train twice a week which will be great.
Big workout tonight in spite of the above.. hmmm or because of it! Set out to push things on squats today - feeling really solid and strength is coming along nicely.
Also managed to score a band so I could do my hip and ankle work during warm up sets.
Sets of 5 at bar, 60kg, 80k and 100kg. Worked on hips and ankles in between each set and was nicely warmed up for the heavier stuff.
A set of 5 at 100kg then 3 at 120kg. Another 3 at 130kg and that felt pretty easy. So I did three sets at 140kg, adding a rep each set. So that went 1, 2, 3. Was well stoked with the triple to finish!
Tweaked the usual leg extensions and hammys so I did the hammy's on the machine where you lay down. That definitely hits different to the standing hammy machine. 3 rounds of those - 12 reps each leg/set.Was gagging to get some kind of arms done. I knew my KB goblet squats hit my biceps so I did three sets of cable overhead extensions with the V handle. Worked out to about 80% of the stack and was hitting 12 reps a set. This is also mean as for core and stabilisers, staying locked in place to really focus on the triceps.
Finished up with 2 sets of 15 KB goblet squats. Smashed these out fast, that wee breather doing triceps helped out heaps
Was absolutely tapped out - but really happy to see some semblance of progress strength-wise. Especially as my weight is coming back down again. Into the 97s again and tracking well towards mid/low 90's.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
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.
Do some chins
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@MN5 good idea! Love the benefits but always feel like I'm starting over with chins.
