Pushing Tin - Paekakboyz Training Log



  • Sup lads! inspired by the newest 2010 health threads I thought I'd join in. Advance apologies for the bloody novel!!

    I pretty much gave up rugby last season to concentrate on running and avoid injury. I'd had a bad run of injuries (ribs, knee, calf) in the last 2-3 seasons and wasn't enjoying it.

    I did the 10km shoe clinic run in mid-09 which was big for me. Never ran 10km before in my life!! got an ok time of 53.34min but I had hoped to finish with sub 5min kms.

    Running has continued to go well since then and I'd be clocking 4.40min kms at the moment. I've got a 4km 'street circuit' and a 7.5km 'off road' run mapped out for some variety. I'd run anywhere from 2-4 times a week.

    In Dec I started back at Les Mills, had put my membership on hold for ages as I was hoping to find a training partner. Eventually realised I was wasting time and dragged my ass in to the gym.

    Key aims are to improve strength/tone and lose some fat. I'm going 2-3 times a week and doing a set workout that pretty much covers the entire upper body. I'm happy with how the legs are going on running alone. Have managed 8 workouts between Mid Dec and yesterday - quite chuffed!

    [b]Chief Vitalstatistics![/b]
    175cm
    97kg target weight range 90-92kg. Haven't been under 90kg since 7th form! 90ish has always been my best fighting fitness weight.
    And to cap it off I used to be a winger! actually since college I've always played a combo role of wing/losehead prop. And as legs slowed down I did more propping. The ultimate utility!

    Workout - all exercises are 12 Reps, 3 Sets.
    5-10min warm up
    [b]Chest[/b]
    Bench press - Started on 60kg in Dec and up to 70kg at the moment. Working my way back up to a 100kg.
    [b]Back[/b]
    Lat pull down without leg brace (so you do a lot of stabilising work with your core) - 52kg
    Seated row with widegrip bar. Again feet aren't braced on the pegs - Instead flat on the ground and you brace throughout your whole body. 48kg
    [b]Shoulders[/b]
    Barbell lift 20kg and Dumbell 5kg shoulder rotations/extensions - a reduced superset exercise we used to do - Mean!
    [b]Biceps[/b]
    15kg barbell curl plus 6kg dumbell curls - again another superset. I have never really liked loading up hard out on biceps. Much prefer lower weight and either high rep or a nasty superset to punish myself.
    [b]Triceps[/b]
    Rope pulldowns (on the machine) 7kg plus I add another 3 sets of 6 reps at 8-9kg.
    [b]Abs[/b]
    Medicine ball twists - seated and you rotate and place the ball just behind you to either side. 6kg ball and 30 reps for 3 sets.
    Leg/Knee lifts - 3 sets of 15 reps.
    Static hold - you go into a pushup setup but brace yourself on your forearms. Try and suck your bellybutton to your spine and hold!! currently can manage 1min at a time for 2 sets.

    Keeping a notebook so I can track where I've increased weight and/or reps. I won't go any higher than 12 reps for weights so now its just increasing the amount of tin I can push.

    Ab workouts (plus those braced lifting positions) have really helped my running. My core feels heaps stronger and I'm pretty sure my stride has lengthened a bit. Lining up the Round the Bays run in Feb as my next goal.

    My NY's promise is to keep this thread going!!



  • Yesterday 7.5km run and 4 hours in the garden
    Today Gym session and 1 hour in the garden



  • Gym session on Monday. Caught up with an old workmate who has been a serious gym junkie for years. His usual training partner was away so I spotted him on the decline benchpress... he got up to 195kg!! I had been giving him shit about whether he'd cracked 200kg and he thought he'd have a crack at it. Knew his limits tho and after a single rep at 195kg dropped back down to 130kg for some 8 rep sets...

    Happy with progress so far. Have increased all exercise weights since I started and up to 12 reps/3 sets now from the initial start of 10 reps/2 sets. A lot easier to get and stay motivated when you set manageble goals, esp when you are training on your own.



  • [quote name='Paekakboyz']Gym session on Monday. Caught up with an old workmate who has been a serious gym junkie for years. His usual training partner was away so I spotted him on the decline benchpress... he got up to 195kg!! I had been giving him shit about whether he'd cracked 200kg and he thought he'd have a crack at it. Knew his limits tho and after a single rep at 195kg dropped back down to 130kg for some 8 rep sets...

    Happy with progress so far. Have increased all exercise weights since I started and up to 12 reps/3 sets now from the initial start of 10 reps/2 sets. A lot easier to get and stay motivated when you set manageble goals, esp when you are training on your own.[/QUOTE]

    Never done a decline bench press, you can lift more that way can't ya ?
    In any case, super effort !



  • decline press rocks, you can do much more weight, those are impressive figures though, in anyones language!!



  • yeah I was reading up a bit about why people do flat, incline, decline bench press. Seems decline puts less pressure on your shoulders and you can def lift more weight!! might have to try it out... although there are only 2 decline setups at the gym compared to 5 flat setups so access could be more difficult.

    Bartman - this dude is a big unit bro! doesn't have an ego tho which is cool, also impressive that he was happy to stop within his limits rather than be a tough guy and blow a tube!!



  • [quote name='Paekakboyz']yeah I was reading up a bit about why people do flat, incline, decline bench press. Seems decline puts less pressure on your shoulders and you can def lift more weight!! might have to try it out... although there are only 2 decline setups at the gym compared to 5 flat setups so access could be more difficult.

    Bartman - this dude is a big unit bro! doesn't have an ego tho which is cool, also impressive that he was happy to stop within his limits rather than be a tough guy and blow a tube!![/QUOTE]

    I lift weights at the MN5 home gym but my mate works at Les Mills so I pop in every now and again. There are all sorts of people there Paekakboyz but you're right I've seen some serious units, the "I can rip a phone book in half" looking guys ! Your mate may well have been one of them.



  • yeah it can be quite a laugh sometimes. I can't stand those guys who wear those barely there singlets and bike shorts, ffs!! Or the guys that love to drop the heavy weights on the ground when they've finished a set.

    wish I had room for a home gym - esp a spot to hang up a boxing bag! I found boxing and weights to be an awesome combo - boxing keeps you more flexible and builds up really good endurance too. As Jake da muss says ya gotta keep up with your speed work!



  • 5km run last night. Didn't push too hard as my right knee has been a bit sore lately. Sore just below the knee cap which is a common complaint for runners (google is my friend! who needs a doc!). Hurts a wee bit during warmup but once I've stretched and started running it's sweet as... the ache afterwards is just that dull sort of pain. Nothing to keep you awake or even require painkillers but still a hassle. Iced the knee after the run last night and that seems to have helped. I'm making sure I have at least 3 days between each run so I don't make it worse.

    Actually getting back into weights at the gym has made spacing the runs out much easier - have enjoyed being more active so only running 2 or so times a week would have been stink.



  • [quote name='MN5']I lift weights at the MN5 home gym but my mate works at Les Mills so I pop in every now and again. There are all sorts of people there Paekakboyz but you're right I've seen some serious units, the "I can rip a phone book in half" looking guys ! Your mate may well have been one of them.[/QUOTE]

    Piss easy to rip a phone book in half. My mate can do it, reckons its all technique, just manipulating the book until you find the weak point.



  • [quote name='Red Beard']Piss easy to rip a phone book in half. My mate can do it, reckons its all technique, just manipulating the book until you find the weak point.[/QUOTE]

    I demand video proof !!!!!

    Englebert Humperdink may be better known for being one of the cheesiest men on earth but he can rip a pack of cards in half, I saw him do it on Clive James.



  • [quote name='MN5']I demand video proof !!!!!

    Englebert Humperdink may be better known for being one of the cheesiest men on earth but he can rip a pack of cards in half, I saw him do it on Clive James.[/QUOTE]

    My mate and his brothers learnt how to do it on old phone books while waiting for their old man who was sifting through trash every Saturday at the Kerepehi dump. They reckon they used to go to the dump with a half full trailer and leave with a full one.



  • 30min walk with the missus, was keen as to actually run but trying to give the sore knee time to recover. Weights tomorrow after work and maybe a run when I get home if the weather is nice (Ha!!)



  • So how was the run dude ? a glorious evening in the capital last night !



  • was hoping it'd be nice tonight for that run!! no bloody luck, crap has arrived just in time for the weekend :mad1:

    Really good gym session today tho.

    Bench has improved a lot. 70kg*12 for 3 sets and was just fading on the 10+ of the last set.
    Went up in the seated row as well but I jumped 10kg extra instead of 5kg for the first set so that was a dumb move! Made the second set feel easier when I went down 5kg tho

    Sounds like the rain will clear up sat arvo so I'm planning on a longish run tomorrow.



  • 8km run, knee had been feeling good after a few days of not running. Ran in beautiful sunshine in the early evening. Summer in wellington = taking whatever you can get! Gym tomorrow and amping to get there. I reckon you hit a similar sensation with weights as you do with cardio when you get fit, things just work better and your effort seems to go further.



  • gym session

    Good improvement allround. Really happy with how bench is going in particular. Starting to feel like a smooth lift. Seems with free weights you are working on all those stabilising muscles in addition to the focus muscle group, your bicep/pecs/lats whatevers. My strength in those muscles my has improved and so has my forml. Even when I'm fading the lift stays pretty stable.



  • bench - I am in a love hate relationship at the moment. I bench LAST in my chest session, and am failing at 90kgs after about 5 reps (my goal for last set is 6, so that not too bad!).

    so getting the killer burn, but lifting sod all!!



  • given your current weight 90kg isn't bad Bartman! esp as you are doing bench last! Benching without a spotter means I'm focusing more on high reps rather than really pushing to increase the weight. Keen to get back up to 100kg though but happy to take my time getting there.



  • [quote name='Paekakboyz']given your current weight 90kg isn't bad Bartman! esp as you are doing bench last! Benching without a spotter means I'm focusing more on high reps rather than really pushing to increase the weight. Keen to get back up to 100kg though but happy to take my time getting there.[/QUOTE]

    Personally as I bench without a spotter constantly I've become adept at rolling the bar off after failing on that "one last rep" every now and again....roll it down to your stomach, sit up and lift it off. Sweet.



  • Does that approach work if your stomach isn't flat!!? might end up in trouble if you're trying to roll it UP your puku!

    Having a spotter is great for safety but its also having them put that tiniest bit of support on the bar that helps you finish that last lift, plus pushing each other to improve.

    I like your work around tho bro, have you ever had a close call?



  • [quote name='Paekakboyz']Does that approach work if your stomach isn't flat!!? might end up in trouble if you're trying to roll it UP your puku!

    Having a spotter is great for safety but its also having them put that tiniest bit of support on the bar that helps you finish that last lift, plus pushing each other to improve.

    I like your work around tho bro, have you ever had a close call?[/QUOTE]

    Never with the benching and rolling it isn't a problem unless you're built like a latter day Marlon Brando.

    With squatting I had a really bad moment though, went down thinking I could get that last rep.......oh fuck. Completely stuck and panicking I had to tip the bar and the weights crashed EVERYWHERE and narrowly avoided smashing up some of the wifes nice cutlery in the garage ( if it had I wouldn't be posting today ). A very nasty moment indeed and one which means I now do hill climbing and deadlifts instead of squatting !



  • that def counts as a close call!! esp with the added wife danger!! Best to go for safety first or at least exercises that won't mangle you if you fail a rep.



  • have twice had to do 'the roll'!!

    But have failed many times, but the gym down here has a halfway rack up the arms, so that is your target if you are not going to get back to the top. Have used those tons of times - they are just below that halfway back up stick point!! So your 'explosive' push off usually gets you home on that one!



  • good weights session yesterday. Was at Freyburg pool/gym as we were staying in town for our wedding anniversary. Hotel had free passes so that was useful. Didn't have all the equipment I was after but got creative and managed to get through the workout. Was pretty cool working out and watching the swimmers. Headed back to the hotel afterwards for a swim as well. Nice way to warm down.

    Knee has still been giving me problems. Having a good break between runs has helped but I want to be running more and improving fitness rather than just maintaining current level.



  • there is a pool/gym in the mount too - bay wave, where you look out over the pools from the gym. Wheh I used to row heaps when I was doing big sessions I would go there so there would be shit to watch!!

    and sometimes some nice bodies out there, not that I would notice of course...



  • 8km run. Knee was feeling good and after a busy day at work I was keen as for a run. Figured I'd pick up some new shoes this week as my old ones are pretty manky, pretty sure that will help take some pressure of my knee. Want to get back to 3-4 runs a week rather than the 2 or so I've managed lately. Pretty happy overall with how weights and running have been going. Have been making small changes to my eating plan also and def feeling better for it.



  • Gym session this morning. Felt a bit odd as I usually hit the gym in the later afternoon or after work. Don't think I've ever done bench at 9.30am before! was up since about 8.30 and had a banana but suspect I was a bit low on energy. 1st set on bench I felt a bit underpowered but hit my stride for the 2nd/3rd sets. Rest of the workout was good - really noticing the improvement of my core strength at the moment. Lots of my exercises are set up so you brace through your core when lifting. Lat pulldown, Seated row etc - by the time I get to my ab workout I can really feel them.

    Down to 97kg at the moment but finding that I'm not fussed about my weight. My body shape is def changing and my love handles are a shadow of what they were a couple of months ago. Following Barts advice I know I need to work a bit harder on my eating plan to get the sort of definition I'd like but I'm also happy to make changes over time. I figure that way I'm far more likely to stick with them.

    Quite trippy to look back through my little workout notebook and see the improvement in weight and reps - I think keeping track of your progress really helps when training on your own! Looking forward to a run on sunday, if its shit weather I'll probably use our crosstrainer but I'd rather run.



  • 30min on crosstrainer. Set a good pace and did a bit of interval trainer once I'd warmed up. Flat out for a minute then back to normal pace for a minute, def got me blowing so it looks like a good strategy for maintaining cardio fitness while I can't run as much.

    Hoping knee feels ok so I can go for a run on monday night. Not sure if the weather will play ball tho!



  • apparently your body has a 6 month memory as to where it feels most comfortable, so will always try to get back to where it was. Whcih would be whjy when some one crash diets, and then goes off the diet - their weight goes straight back on. The body is still programmed to the first weight. A mind thing too I would say, as you yourself get used to being a certain weight, and it is normal - as for me now, I am 90-91 odd kg, and it feels normal, bordering on overweight. Because my body is now used to being this low weight, as opposed to three year ago when I was 105, or five years ago when I was 120...!

    it is a weird old thing trying to get your body and your mind to match!



  • hmm that sounds feasible, there was an article on stuff (I think) about people having a 'genetically scripted weight' or something similar. Basically your body knows the state it wants to be in when you are healthy. You can diet, exercise etc but your body will try to get back to that equilibrium point. Seems more relevant to those trying to get under that weight otherwise we wouldn't have an obesity epidemic!!

    I can't imagine the pain I'd have to go through to get sub 10% body fat for instance. I'm stocky and even when I've had ab's I've still clocked around 12-15% BF. Brings a new meaning to diminishing returns tho!

    I seem to have gotten past that point where you can really feel that extra weight. Used to feel the excess fat etc when I was running (ugh!) but now I'm stronger and have lost most of that covering of fat... move more freely and feel like I have more explosive power now. Means its easier to increase the intensity of training now as well.



  • always easier when you don't have that tummy or hip roll jogging up and down out of sync with the rest of your body!!



  • for sure!! moved down another notch on the belt the other day which was primo... still a bit of jelly round the belly to shift but a major improvement on a year ago!



  • Right, off to the gym after work today - I'm increasing bench weight tonight and thought I'd ask you lads about tactics for increasing bench strength.

    Given I'm doing 3 sets of 12 reps I have been taking a measured approach to increasing the weight. Started at 60kg and up to 70kg at the moment. I don't want to sacrifice reps just to jump up 5-10kg in weight but 2.5kg is the smallest increment you can fit on the bar!

    I was planning on going up to 75kg, figured 5kg increase isn't that much. I'll probably fade on reps 10-12 but expect to be able to complete them. Don't think that would be the case if I jumped to 80kg!

    So how quickly do (have) you guys increased your bench weight? keen to hear your approaches



  • [quote name='Paekakboyz']Right, off to the gym after work today - I'm increasing bench weight tonight and thought I'd ask you lads about tactics for increasing bench strength.

    Given I'm doing 3 sets of 12 reps I have been taking a measured approach to increasing the weight. Started at 60kg and up to 70kg at the moment. I don't want to sacrifice reps just to jump up 5-10kg in weight but 2.5kg is the smallest increment you can fit on the bar!

    I was planning on going up to 75kg, figured 5kg increase isn't that much. I'll probably fade on reps 10-12 but expect to be able to complete them. Don't think that would be the case if I jumped to 80kg!

    So how quickly do (have) you guys increased your bench weight? keen to hear your approaches[/QUOTE]

    Personally ( and this is through a great deal of trial and error ) I think that a jump of 5kg may be a bit much. Doesn't sound like a hell of a lot but you may struggle to do the required reps. Mind you if you're absolutely pissing through the ones you're doing now maybe it will be ok. Some online bench press calculators are pretty decent at predicting what you can do. Also give the 5 x5 approach a go ( cheers Red Beard ). That tends to give the body a bit of a shock. Maybe 5 x 85kg or so ?



  • had a primo workout. Nailed 3 sets at 75kg and was only really fading on the 11th-12th reps of the last two sets. Stoked! Upped the weight on lat pulldown as well and shoulder raises.

    Cheers MN5, looks like I must have hung around on 70kg longer than I needed! I checked out a couple of calculators... one worked out my max single rep should be 103kg!! don't know if I'd back myself to push that much just yet! The site said it didn't matter if you entered pounds of kgs as it worked off what you were lifting and the number of reps. Maybe I'll give it a crack next week.

    Keen as for a run tomorrow now - The cross trainer is ok but I like being outside and actually going somewhere when I do cardio!!



  • [quote name='Paekakboyz']had a primo workout. Nailed 3 sets at 75kg and was only really fading on the 11th-12th reps of the last two sets. Stoked! Upped the weight on lat pulldown as well and shoulder raises.

    Cheers MN5, looks like I must have hung around on 70kg longer than I needed! I checked out a couple of calculators... one worked out my max single rep should be 103kg!! don't know if I'd back myself to push that much just yet! The site said it didn't matter if you entered pounds of kgs as it worked off what you were lifting and the number of reps. Maybe I'll give it a crack next week.

    Keen as for a run tomorrow now - The cross trainer is ok but I like being outside and actually going somewhere when I do cardio!![/QUOTE]

    Goes to show what I ( don't ) know ! good shit dude fantastic stuff. How much are you resting between sets ? The rep calculators are based on one set I think so you could probably go all out and bust out 14-15 reps of 75kg which would make your 1 rep max more than the ton and with a bit of change. Of course make sure you have a spotter before you try as its not good arsing out in front of a whole bunch of Les Mills hotties !



  • rest period is roughly 60-90 sec between sets. Because I'm training on my own I watch the clock to make sure I don't take too long between sets. I actually think it's harder than when I had a training partner! we use to shoot the shit between sets, now its just all business!

    Yeah after laughing my arse off at those youtube muppets I don't want to get cocky and make a fool of myself... there were a couple of hotties in there today actually, nice change from the normal sausage feast!!



  • good workout today. Hardly anyone at the gym which made for a quick workout. Everyone at the 7's or people watching today!! Got some new running shoes yesterday so keen as to go for a run tomorrow. Looks like the good weather is going to hang around too!



  • flagged the run in favour of a crosstrainer session. 30min of interval training. My knee has been steadily improving and I'm trying to run just enough to keep fit/condition. Ran a pretty quick 5km the other day so fingers crossed it continues to work out.

    Checked out a site Davidav recommended in the hill climb thread - looked pretty cool and I like the trainers take on simplicity - Wellington seems perfectly suited to hill running so I think I'll add this into my cardio routine in the future.

    Gym tomorrow and all going to plan a long run on tuesday.


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