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.



  • holy shit guys. I am a right dumb-ass. Found my bloody shoes and mobility gear bag. Under the deck next to our gas bottle. I mowed the lawns in the weekend and the mower is kept nearby. Cruised over and saw the bag and everything clicked into place. The missus had called me last Thursday on my way home to say the gas was running out. It was late and wet and I stopped off to get a new bottle. Replaced it in cellphone torch light and must have missed that I was carrying my shoes with me.

    Ha ha totally fine to fess up though as I've got my shoes and my mojo back!! Legs tonight to celebrate!!



  • Hahah brilliant!!



  • Good wee leg session. Pretty limited warm up in terms of stretching etc.
    Back squats were 5s at 60, 80 and 100kg. Then 2 sets of 5 at 120kg with a final set of 5 at 130kg. That felt plenty heavy tonight, but depth and form was good.
    3 rounds of the one leg extensions and hammy curls to finish up. That was enough after a week off!
    Remembered my bloody shoes too lol.
    Oh, and weighed in at 103.3 today. Really pleased with that. On a 25 day fasting streak and getting more 14+ hour fasts in. It is getting easier and I'm managing to finish eating earlier during the evening. Chee-hooo!!



  • Was cruising to test my bench 1RM tonight, but the weight decided things on the night!

    Warmed up on Y and T's rows. Then set shoulders with 20kg KB.
    Kept the rep range lower for warm ups. Still haven't really settled on the best way to work my way up in weight and balance the priming v fatigue.
    Sets of 5 at 60kg, 80kg and 100kg. Then 3 at 120kg, and singles at 130kg and 140kg. Worked damn hard on that 140kg and managed it without a spot. But it was a grinder for sure. That was the signal that 145+ wasn't happening tonight. Will note we didn't have any pre-workout which I reckon gives a good 5kg bump. Will note my current 1RM of 145kg was without any stim lol.
    Hit 120kg for 3 then right back down to 80kg for 20 reps. That was a nice change up from doing high volume sets at 60kg.

    Was well tapped out by that point, plus we always manage to be pushed for time on chest day... too much bants I reckon. Plus we were being careful to have at least a 1-2min break between our heavy singles.

    103.8kg today on the back of a nearly 15.5hr fast. Haven't really factored how the fasting is impacting strength or energy with training. I am trying to have a decent lunch on training days though - and lighter eating on non-training days.



  • 103kg flat today. Shits getting real boyz!!

    Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.

    Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around 🙂



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

    103kg flat today. Shits getting real boyz!!

    Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.

    Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around 🙂

    Don't go out on a windy day skinny boy 😉



  • @MN5 don't worry about me bro, still thicc as ha ha



  • Just aiming to be Trim-Thicc!!



  • Solid bench session tonight. Knackered after ms 2.5 spent all weekend a bit crook and pushing boundaries... and buttons!

    We got a bit more organised tonight, and hit some pre-workout to get a bit more tempo going. Certainly did the trick!!
    Y and Ts then set shoulders
    Bench warm up of sets of 8 at 60kg and 80kg. Then a set of 5 at 100kg and into 3 by 3, or actually 2 by 4 then a final set of 3. At 120kg, 125kg and 130kg. Then a burner set, but heavier than we normally go. 90kg for 20, with a light spot on 19 and a heavier spot on the last rep. Was well and truly done by then.

    Incline BB bench next. Set of 40kg for 12 to get the movement warmed up. Then 3 sets of 12-15 with 60kg. Nice wee change to our usual incline work on a machine.

    Next up was a superset of tricep cable overhead extensions and cable curls with the rope handle thingy. Sets of 15 reps each exercise - 3 times through. The pump was getting serious by this point!

    Finished up with ezibar curls and DB tricep extensions. 45kg on the curls (inc bar) and 24kg DB for the triceps. Sets of 12 on the triceps and the curls were 10, 10 then a spotted set of 18 to finish. Died on that last set of curls - my stumpy arms mean I have a pretty close grip set up on the ezibar.

    Toasted after all of that. But stoked with the work we got in as Monday often tends to be a brief workout.

    Knocking around 103 today as well. Which was good as we pretty much had a treat weekend lol. But I did watch my portions and stuck to my fast. Probably owed myself a couple of days of a surplus!!



  • oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.


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