Pushing Tin - Paekakboyz Training Log



  • Man, having one of those days where you just feel stronk as fuck! No pain and no DOMs or anything. We are going to hit some overhead pressing and arms tonight, with a cheeky bit of pre-workout. Cannot wait!!

    Have been on a bit of a tear with my fasting as well - three days in a row of a minimum of hours. Really enjoying the gamification of it via the app - works well for me as a way to decide not to eat that snack once I'm on the fast.



  • Nearly a 2 and half hour workout on Friday. Got out of work early to do some mobility and rehab stuff ahead of a wide grip and military pressing combo. About 20min of rolling out and hitting my pecs with a ball - agony, but really opened things up.

    Only went up to 50kg on the military press and 40kg on wide grip pressing. Sets of 4-10 and nearly did an hours worth of that. Mixed it up with some slower sets and faster, higher volume stuff.

    Then my bro showed up and we hit the pre-workout and did arms for nearly and hour and a half. Shit loads of super sets and a triple set circuit of cables, barbells and dumbells. Pretty much everything was biceps and triceps - insane pump and holy shit I was gassed by the end.

    Arms were trembling last night and the DOMs haven't arrived properly as yet. Kind of worried for sunday/monday!! Back is feel super swole, I think I found a nice balance between weight and volume, plus I did make sure I took a 2min break between sets. That might have been the only thing that saved me!!



  • Short and sweet leg session tonight. Stupid work and deadlines killed my hopes for overhead squats. So it was back squats tonight, guess it's not all bad aye!

    Roll out etc and some good End Game debriefing 🙂

    Then some KB goblet squats and sitting in a deep squat to get moving. Two sets of 5 reps at 60kg and 80kg. Really working on firing the glutes to avoid throwing it all on the hammies etc.

    Working sets were 100kg for 6 of regular reps. Then 5 by 5 of 3 sec pause squats, with a 5 sec pause on the last rep of each set. Staying super tight and chasing that mint form. Got my hombre to check out my bar path and it was pretty much vertical and above my midfoot. Nice to get external feedback that things are tracking nicely.

    Got a slight tingle in the left hammie on my second set, but realised I was hitting the hole too hard (giggity!!) and slowed my downward movement, that did the trick. The hundy felt easy as but the pause adds a nice bit of challenge to stay tight and keep your chest upright in the bottom of the squat.

    Finished up with our standard one leg extensions and hammie curls. 3 sets of each back to back, 12 reps a leg. Mean as pump and nice to get some volume in there.

    Arms tomorrow - will look to get some overheads going next week, or some heavier back squats.



  • @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    Short and sweet leg session tonight. Stupid work and deadlines killed my hopes for overhead squats. So it was back squats tonight, guess it's not all bad aye!

    Roll out etc and some good End Game debriefing 🙂

    Then some KB goblet squats and sitting in a deep squat to get moving. Two sets of 5 reps at 60kg and 80kg. Really working on firing the glutes to avoid throwing it all on the hammies etc.

    Working sets were 100kg for 6 of regular reps. Then 5 by 5 of 3 sec pause squats, with a 5 sec pause on the last rep of each set. Staying super tight and chasing that mint form. Got my hombre to check out my bar path and it was pretty much vertical and above my midfoot. Nice to get external feedback that things are tracking nicely.

    Got a slight tingle in the left hammie on my second set, but realised I was hitting the hole too hard (giggity!!) and slowed my downward movement, that did the trick. The hundy felt easy as but the pause adds a nice bit of challenge to stay tight and keep your chest upright in the bottom of the squat.

    Finished up with our standard one leg extensions and hammie curls. 3 sets of each back to back, 12 reps a leg. Mean as pump and nice to get some volume in there.

    Arms tomorrow - will look to get some overheads going next week, or some heavier back squats.

    Tempting to hit that hole too hard, but you just have to relax and find a rhythm 😁.

    Great stuff. One leg extensions would be pretty brutal I'd imagine!



  • Agree!! It's ALL about that tempo lol. Oh, and staying toight ha ha

    Legs feel good today - may sneak in some overhead pressing with arms if there is time. Hip is feeling good. I think the slightly wider stance is working nicely, and spacing workouts with more rest time. Also trying not to sit for long periods as I reckon that wasn't doing me any favours.



  • Holy shit we went overboard on arms tonight. Preworkout and down to business.

    Light warm up of three sets of triceps push downs with curls. On cables.
    Then into a triple superset of heavier rope tricep push downs, overhead 20kg BB press to 90 degrees to keep arms loaded, then 21's on cable biceps curl. 4 rounds.

    Then it was overhead triceps extension with BB curls. 3 rounds. Then standing one armed cable curls, 3 sets. Then 2 sets of dips for 13 and 20 reps.

    Finished with BB curl drop set. Did the BB stack from 45kg down to 10kg. Max reps then hit the next weight down. 9 sets in total. Well over 100 reps combined, in less than 5min.

    Arms were blowing up, insane pump.

    Lol, expecting mental Doms but sooo worth it!



  • Big Monday on bench. Tried a new preworkout and it went well. Less stim but plenty of pump!
    Set shoulders and did y and t's.

    Warm up on bench with sets of 6 at 60, 60, 80 and 100kg. Working sets were 3 by 3 at 120kg. Then a single at 130kg. Did a double of our usual burner. 35 reps at 60, then another 28 to finish.

    Seated hammer incline press. 3 sets of 12 at 20, 25 and 30kg each arm
    Then 28 reps with 15kg on. Insane pump through delta. Triceps were still smoked from arms on Friday.



  • Legs, a smidge of back, and some arms last night.

    Usual warm up ahead of back squats. Have been pushed for time, or had brutal chest DOMs, to get any OHS in lately. Next week!!

    Was looking to build back up to a heavier load on squats. Warm up sets of 5 at 60kg, 60kg, 80kg, 100kg. Nice and steady, avoiding any bounce to make sure glutes are firing etc. Did another set of 3 at 120kg then 3 by 3 at 140kg. That felt pretty heavy but wasn't a grind, even the last rep of the third set moved pretty nicely. Would def have a clean 160-165kg single in me, but I won't be chasing a 1RM for a while yet.

    Finished squats with 5 pause squats at 100kg. 3 sec pause for the first 4 reps, then a 5 sec pause to finish.

    Moved to some hammer row to get a wee bit of back in. Worked up from 20kg each side to 40kg over 4 sets. 12 reps each. Then on to arms with cable curls 21's superset with cable overhead tricep extensions. 21 reps (obviously) for the curls, then 15 reps for the extensions.

    Then it was back to legs to finish up. Single leg extensions and standing hammie curls. 3 sets of 12 reps each leg. I am seeing some growth in my legs and clicked a bit that it's related to a mini weight plateau. Getting trimmer and dropping fat, but have been hovering around 104-105 in the last week and a half. Still chasing the hundy but ok with adding muscle as long as the bodyfat % keeps dropping 🙂



  • Awesome mate!



  • Chur JK, even hit my longest fast today. Just over 15 hours. Was gagging for some kai though.

    Man, have had a pretty shit week though. Left one of my gym bags behind last thursday and lost my lifting shoes and roll out peanut thingy. Have checked a couple of times at reception and nothing was found or has been handed in. Pretty shit that someone has likely nicked em. But ultimately only myself to blame. I moved while getting changed as another guy needed to get into a locker. Still filthy on myself aye!

    Bubs was sick this week and coped a dose, so my first hit out was tonight. Basically we just did bench - I was still low on energy but man I needed to lift some tin.

    Y and Ts, set shoulders then into bench. Two sets each at 60kg and 80kg. Then 4 working sets of 100 for 10, then 110 for 5. Finished with our standard 60kg burner - 26 reps and I was gassed as. Definitely lacking that edge and a bit of energy today. But feeling heaps better for getting along to the gym.

    Bubs is at the grandparents on Sat so looking forward to a decent sleep and maybe some fun times 🙂

    So I guess I'll be shoe shopping and picking up a new roll out toy.


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