Pushing Tin - Paekakboyz Training Log



  • Did an interesting chest workout the other day. Had 4 sets DB flies and then moved in the incline DB press - 3 sets of 10 with 10sec breaks between sets then straight in to 3 sets of 10 pressups with the same 10sec breaks. Rested for a minute then did it again, and again.

    Could farken feel it next day I tell ya!



  • @JK ooh that sounds mean! Push ups are just straight out gold. Like the combo with incline. Better than superset with flat bench I reckon



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

    @JK ooh that sounds mean! Push ups are just straight out gold. Like the combo with incline. Better than superset with flat bench I reckon

    Yeah mate I thought so too. I saw it online somewhere but was done with flat bench and thought would tweak it slightly



  • @JK creme de la creme of broscience right there bro! noice ha ha



  • First workout since I got back from Tool. A bit ruined from lack of sleep but fasting has been going well. Hit 102.3kg today and have managed several 14+hour fasts this week. Need to be drinking more water but coffee is keeping my eyes open lol.

    Wanted to do front squats but my right wrist is sore af from holding junior in his preferred burp position πŸ™‚ So after two light sets I switched to back squats. I did some banded squats with 60kg and bodyweight. Then hit some lat stretches pulling on a band to open up the lat.

    Then it was sets of 5 at 60kg, 80kg, 90kg. Then I did 5 by 3 at 105kg. With sets on the minute. That added enough spice to avoid pushing much heavier. Not sure if it's the bodyweight loss or tiredness... or both! that is impacting training. I probably trained too soon after kai today as well, so I broke my fast at 12.30 then was lifting at 2pm.

    Ah well, still got a workout done!



  • Short chest work out this afternoon. Flying solo again. Weighed in at 102.2 after a week of iffy sleep and slightly loose eating πŸ™‚ Had also had my first meal of the day about 1.5 hours before training so quite likely I was sitting at 101.something today.

    Man, felt the lack of sleep and lighter body weight today... oh, and the impact of sporadic training of late ha ha. Binch felt heavy as! Usual warm ups but I do tend to go faster through everything when I'm training on my own. Probably had 30sec rests between most sets, with a couple of longer breaks for a quick drink.

    Opened bench with 3 sets of 8 reps at 60kg. Then 6 at 80kg (which felt heavy eek), then 3 sets of 6-8 at 100kg. With one final set of 8 at 60kg.
    Three sets of 8-10 at 60kg for incline press.
    Standing KB press. Three sets of 6 reps each arm. 14kg, 14kg and 16kg KBs.
    Also did a couple of sets of widegrip strict pressing with just the bar. Not sure if it's related to holding kids all the time but my front shoulder/delts were sore throughout.

    Latest lifestyle change is cutting down on diet/sugar free soft drinks and not drastically increasing my coffee consumption. Aiming for 3 max a day with water in between.

    If I'm knocking about at 101-102 by the weekend that's an easy 10kg lost through fasting and slightly improved eating. Giddy up!



  • oops - several workouts - including at least a couple in the gym completed since the last update.

    Since we've been on lockdown I've done 4 vidcall workouts with family and my gym bros. More bodyweight and cardio with the family sessions but I've only got 6kg DBs. Although I have ghetto styled a full BBQ gas tank into a bicep curl weapon by using a dowel through the handle. It's about 28kg which is better than nothing, even though it's a two handed curl.

    Have done more core in the last two weeks than all of 2019. Still aiming to fast everyday but our home schedule has gone to shambles. Starting to unlock the Di vinci code of our 3 year old. Otherwise known as stick as close to childcare schedule as possible!

    Aiming to come out of all this leaner and lighter. We'll all lose a bit of muscle mass unless you've got decent weights at home. Lucky buggers!!



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

    Although I have ghetto styled a full BBQ gas tank into a bicep curl weapon by using a dowel through the handle.

    Need video of this 😁



  • ha ha I'll sort a pic next workout - it's my new explosive pre workout lol



  • Didn't call on the gas tank today. More of a legs workout. 5 supersets mixing up planks, press ups, squats, dips, lunges, curls with 6kg DBs. Escalated as we went through in terms of reps each round. Strict on the 30sec break between each set and 60sec between each round.

    Final round was 3x 30sec plank, 20 squats and 10 lunges each leg. Pain, a mad pump, but pain. When it's fine I've got a nice spot on the deck - only had to do one workout inside so far, that was a tad cramped.

    Have pretty much got the next three days sorted for workouts. Will do a full body workout tomorrow then do more arms, chest and shoulders on Thurs and Fri with my gym bro.

    Monday wasn't ratshit either, managed to get a fair bit done but I can see the allure of apathy ahead! at least in terms of work and pushing things along - I suspect the people element is going to be the hardest part. That's why exercise is a must, not to mention getting some sunshine!



  • Two more workouts in the last few days. Had a rest day after each one as the body was feeling all the volume!

    Yesterdays workout even had burpees. Ugh still feel a bit sick lol.



  • First day back at the gym lads! holy shit I was frothing, to the point I totally forgot to eat beforehand. Luckily I do train during my fast a wee bit. But probably not ideal for my first hoon post-lockdown.

    Did back squats, goblet squats, light overhead pressing, a couple of sets of overhead squats. Then bench press and incline press for the biddies. Threw in some superset cable curls and rope tricep pushdowns. Plus some isolated cable curls for the guns.

    Nothing really back specific aside from those overhead movements. Plus I dodged doing any core mahi. I was gassed already.

    Definitely going to hurt over the next few days. Back again on Mon or Tues I reckon. Will do mixed workouts till I feel ready to go back to split sessions.

    We back boys!!



  • back on the tin today. Similar to last week with a mix of everything. Was able to train with my bro so that was cool. Probably did as much yarning as training but all good fun.

    back squats to start - heaps of sets with the bar, then 60kg , 80kg and a couple at 90kg to finish up. No lifting shoes today which was a nice change. A good test of the ROM!! Felt way smoother than last week. But no rush to add heaps of weight.
    Set shoulders and did our usual bench press warm ups.
    Then a couple of sets with the bar and then 3-4 high rep sets at 60kg. Did a set at 80kg as well - tight across the front of my shoulders, so will need to do some stretching and a bit more overhead stuff to open things up.
    Incline bench started on 60kg. 3 sets in total.
    Then we finished with seated close grip row and BB curl supersets.

    Had preworkout which was probably overkill, but nothing like a nice stim to keep that tempo going πŸ™‚



  • Third session back. Had a workout with my mate earlier last week which was cool. Nowhere near as much soreness and the lifts are starting to feel half decent.

    Today I tried to take advantage of not doing much bench for ages and hitting overhead squats. Kept it super light and took my time. Did some light back squats to warm up for 2 sets of OHS with the bar. Then 3 sets of 5-8 reps at 40kg. Threw in some pause reps and the weight was light enough I could move around a bit to find a solid position. Holding it, especially under more weight, is another story!
    Finished up with 3 sets of 5 at 80kg. They moved fast and smooth compared to my warm up sets. OHS really gets things opened up and firing! similar to doing front squats before back squats. Much prefer that order than moving from back squats to fronts.

    Did a couple of sets of military press at 40kg. Then 2 sets of KB goblet squats - 32kg for 15. Finished up with standing one arm KB press. Did a set of 8 each arm with a 16kg KB. Good test of grip strength when they don't have chalk on offer!

    Hitting 98-99kg at the moment with more days at 98 than 99. So the downward trend continues. Diet has gotten a bit looser of late but still going well on portion size and fasting. I don't think I'll manage enough gym time to really add muscle at any speed - which is kind of good as I want to get to 93-95kg before I start to get a bit more focused on cutting fat only rather than overall bodyweight.

    Aside from limited gym time my biggest enemy is lack of sleep. But kids gonna kid lol.



  • have managed a couple more visits to the gym since the last update. Couple of times a week so far and hoping to get that to 3+ but that's a bit trickier.

    Body is feeling good - still on a deficit/fasting buzz and expecting the weight to plateau a bit as I regain some muscle and hopefully keep shedding weight. Getting into the 97s regularly now - next target is 95kg and I'll see how things go from there. Really noticing the difference in body composition but as per usual it'll be the belly and love handles that are last to go! fuckers lol/

    Really wanting to focus on mobility and ohs at the moment. Going to take it slowly getting back into heavy bench press as I know it ain't great for my shoulders etc. Even though it is a lift I really love.
    Warmed up today with all manner of stuff, then into light back squats to get everything firing - went up to sets of 80kg before swapping to overheads. OHS was double sets at each weight, this little trick works a charm as your second set at the same weight is always way better.

    All sets had a rep range of 6-8. Did the bar, 30kg, 40kg, 50kg then 3 sets of 5-6 at 60kg. That felt really solid and I added in some really slow reps and some pause reps. Was really pleased with how it felt, lockout was solid and no yips from my hip either!

    After that I moved back to some heavier back squats. 3 sets of 5 at 100kg to finish things off. Then some strict military pressing for a bit more upper body work.

    Aiming for a full body sesh on Friday.



  • ours open Monday. I now have to book a workout slot. Which doesn't work that well for me, but I'll give it a go.

    I reckon the sneaky fuckers will have made every single weight heavier at my gym as well. assholes.

    i am really looking forward to getting back and working purely on beach muscles



  • @mariner4life are you doing classes? or does the booking also work for free weights? Only restrictions at my gym is limiting the class numbers and bringing a towel. They are asking people to wipe down the gear they use (lol) and from what I've seen most folks are doing it.

    Oh yeah bro, fuckers have definitely made everything heavier!! dicks.

    Enjoy the pump brah!



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

    @mariner4life are you doing classes? or does the booking also work for free weights? Only restrictions at my gym is limiting the class numbers and bringing a towel. They are asking people to wipe down the gear they use (lol) and from what I've seen most folks are doing it.

    Oh yeah bro, fuckers have definitely made everything heavier!! dicks.

    Enjoy the pump brah!

    pffft hahaha classes... yeah, I'm in there doing a Pump class in my best Lorna Jane

    nah, i think it's because they can't have any more than 20 people in the gym, and it's the only way to limit numbers. If it was just free workout people, i would be fine, because when i go at lunch i don't reckon there is ever more than 10 there. But some days there is an oldies class, and that gets pretty fucking full, i reckon 15-20 easy.

    My hope is, because the people in the class are really fucking old, they are staying home...



  • @mariner4life let's not get tooo hasty!



  • but seriously, fuck cardio!



  • Rode the pre-workout lightning today. Hadn't had a lot to eat but had been drinking a lot of water. Holy shit the tingles came on early ha ha. Normally its a good 15-20min to kick in but this was like dropping something else. Anyways it led to a good workout!

    Made sure we did some extra prep for bench. Y and T's and shoulder setting. Plus two rounds with just the bar to get the press movement going. I think this was my second or third chest workout, and I remember the oof on that first session back when 60kg felt like 100kg!

    Tonight was way better. Actually found things improving as the weight went up. Hit a set at 90kg and things felt like they clicked - in a good way!!

    Bench stuff was sets of 8-10 with the bar 2x, then 60kg 2x, 80kg x1, 90kg x1, then two sets of 7 at 100kg.
    Incline press - three sets of 8-10 at 50kg, 60kg 2x.
    Seated closegrip row. 3 sets increasing weight up from around 55-60kg I think. Sets of 12.
    Bent over BB row. 6 sets of 12 with 50kg on the bar. We did 3 sets overhand and normal grip for the other 3. Alternated each set. Had to bring my grip in for the overhand, but might try a wider grip next time.

    Definitely worked the pre workout outta the system. Will time our run better next time!

    Minor lols to be had as my gym bro and I are nearly the same weight now. A reminder that he's 6'5" and I'm 5'9" and half on a good day. Think baller versus a prop ha ha. He's been looking to bulk up while I've been heading the other way. The last time we were this close was when he was around 112kg and I was a thicc 113kg!! like reaaaaal thicc - hit up my Onlyfans page πŸ˜‰

    Will wait a few more workouts before going much past 110kg. Get the reps back up then worry about going heavier.



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

    Rode the pre-workout lightning today. Hadn't had a lot to eat but had been drinking a lot of water. Holy shit the tingles came on early ha ha. Normally its a good 15-20min to kick in but this was like dropping something else. Anyways it led to a good workout!

    Made sure we did some extra prep for bench. Y and T's and shoulder setting. Plus two rounds with just the bar to get the press movement going. I think this was my second or third chest workout, and I remember the oof on that first session back when 60kg felt like 100kg!

    Tonight was way better. Actually found things improving as the weight went up. Hit a set at 90kg and things felt like they clicked - in a good way!!

    Bench stuff was sets of 8-10 with the bar 2x, then 60kg 2x, 80kg x1, 90kg x1, then two sets of 7 at 100kg.
    Incline press - three sets of 8-10 at 50kg, 60kg 2x.
    Seated closegrip row. 3 sets increasing weight up from around 55-60kg I think. Sets of 12.
    Bent over BB row. 6 sets of 12 with 50kg on the bar. We did 3 sets overhand and normal grip for the other 3. Alternated each set. Had to bring my grip in for the overhand, but might try a wider grip next time.

    Definitely worked the pre workout outta the system. Will time our run better next time!

    Minor lols to be had as my gym bro and I are nearly the same weight now. A reminder that he's 6'5" and I'm 5'9" and half on a good day. Think baller versus a prop ha ha. He's been looking to bulk up while I've been heading the other way. The last time we were this close was when he was around 112kg and I was a thicc 113kg!! like reaaaaal thicc - hit up my Onlyfans page πŸ˜‰

    Will wait a few more workouts before going much past 110kg. Get the reps back up then worry about going heavier.

    Having met you a few times I’d say more Scott Gibbs with a beard



  • @mariner4life @Paekakboyz

    It's lock down, so I'm more open on the interweb than usual, but I was in my absolute fitness prime just prior to my wedding. Ripped as I've ever been.

    The secret was living with my in-laws for the 4 months prior to the wedding to save money.

    I'd finish work, and to avoid going home would spend 2 hours at the gym every night. No free weights. Pump class followed by Step class.

    Fucking step class, Lol.

    I loved it, and shit it worked.

    But never again!



  • @MN5 ha ha I'll take that, and I was a winger till I hit my mid-20's and became a 90% prop. 10% wing hybrid. I also got fat around then but that's purely coincidence! Classic nickname for Gibbs aye, 'Car Crash'. Hopefully about his hard running and big hits and not his face!

    @voodoo it was 19-20 years of age for me. Training heaps and playing rugby (including actual trainings!) and only moderately held back by university antics. No real diet or eating plan but just a shitload of exercise and being a cheap student!!

    Have to admit I was a bit worried about dropping strength as I've cut weight. Not worried if I can't match my 100kg+ bodyweight PRs but hoping I'm still in that 90-95% range. Guess I'll be swapping to power:weight ratio ha ha - I hear that's the real test of strength πŸ™‚



  • @Paekakboyz power to weight, fuck me, I'd have to be in the lowest percentile for that, I have nothing!



  • @voodoo πŸ˜† but you have cardio bro! like the movie Zombie land says. Cardio, cardio, cardio!

    Unless you're a Christian Cullen mofo and have it all!



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

    @voodoo πŸ˜† but you have cardio bro! like the movie Zombie land says. Cardio, cardio, cardio!

    Unless you're a Christian Cullen mofo and have it all!

    Maybe a nomination for the push up challenge is in order Paeks ?



  • @MN5 ha ha that's a no from me dawg, hard enough to get to the gym with the young'uns let alone a 25 day challenge! I'd be no chance lol



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

    @MN5 ha ha that's a no from me dawg, hard enough to get to the gym with the young'uns let alone a 25 day challenge! I'd be no chance lol

    Story of my life, I’m only one from six so far in terms of others doing vids haha. @taniwharugby has been pretty inspiring though



  • @MN5 inspiring...haha

    Was on the fence about doing it, but thought why not...if it helps 1 person, great, if not, I have done 25 push ups each day (that I do most days anyway, just without recording myself)



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

    @MN5 inspiring...haha

    Was on the fence about doing it, but thought why not...if it helps 1 person, great, if not, I have done 25 push ups each day (that I do most days anyway, just without recording myself)

    Well some of the form on the β€˜push ups’ has been diabolical so you’re doing well in that regard



  • Another solid leg session done today. Weighed in at 97kg on the dot, so really pleased with that. Managed to train after a 15-16 hour fast today too. Starting to get used to lifting at the end of the fast, but its generally an hour or two later that I actually eat.

    Mobility and upper back stuff to start with. Then into light back squats to warm the legs up. Got up to a couple of sets at 60kg before moving to OHS. Sets of 6 and the usual double set at each weight. Bar 2x, 40kg 2x, 50kg 2x, then 3 (or 4? cannot remember lol) sets of 6 at 60kg. Threw in some pause reps and really slow reps to thrash the form.

    Then it was back to heavier back squats. One set of 6 at 80kg then 3 sets of 6 at 100kg. Last set was pause reps - a good 3sec count in the hole and I always try to make the last rep a 5sec + pause. As long as you aren't seeing stars you are good lol.

    Did some light overhead pressing then tried out a sots press with the bar. Shoulder mobility still isn't there for that just yet. Possibly could manage it with a wooden dowel but even the bar is too heavy.

    Finished up with 2 sets of KB goblet squats. 32kg and 15 reps each.

    I think I managed all that in just over an hour, including warm up. Don't want to lose those cardio gains from lockdown workouts ha ha (ahem).



  • Did some overhead and arms stuff on Friday and back in for OHS and some other squats today. Still rocking solo during the week - schedule isn't really suiting training with my bro at the moment which kinda sucks 😞

    But the gains are ticking over and the legs are starting to feel stronger. Getting into the groove form-wise which is the most important thing! Especially with overhead squats.

    Warmed up with a range of stuff to get my legs firing and open up the upper back and lats. Tight lats (thanks bench press) really mess with your overhead mobility and being able to get into a solid position. But I've picked up some nasty stretches that are helping out. lol getting to the point when you almost get cramp in your lats is like riding the lightning!

    Back squats to warm up - sets of 5 with the bar, 60kg and 80kg. The overheads were sets of 5 and I started with 40kg rather than the bar. Two sets at that weight then I moved to 60kg. Did 3 sets of 6 and left it at that. Still work to be done on overhead strength!

    Moved to heavier back squats as a finisher. One set of 5 at 80kg then I did 3 sets of 6 at 100kg. Just working on dat form, slow reps with some pause squats for the win (aka pain).

    2 sets of 15 KB goblet squats with a 32kg KB. Finished up with two sets of standing KB press. One handed with the KB balanced up on it's handle. This is great for shoulders and is a primo for grip to. Hard without chalk though! gotta crank the grip to 11.



  • Here is one for you to try tomorrow...

    https://www.facebook.com/7331091005/posts/10158218609886006/



  • @voodoo lol I don't quite have the Fabio hair but reckon I could give it a hoon!

    96.6kg today - hitting the 96s regularly which is cool. Have been a tad less fussy with kai and fasting over the last week as the kids have been sick and mahi is gnarly. But will be tightening things back up this week onward. Now targeting 93kg and will see how the ol love handles and belly are doing at that point.

    Stoked that I haven't lost too much strength given the weight loss and limited gym time lately. 1RMs are definitely down but should come right as I crank up the volume again.





  • Smashed it tonight. Wanted to try a few new warm ups and go a bit heavier on OHS. If you are on the gram I cannot recommend @squat_university any more highly. Dude is a weapon of amazing knowledge - especially for those of us with more km's on the clock and more maintenance required!

    OHS and some leg work was the goal. Did all my warm up sets (light back squats) barefoot, alongside the usual activation stuff like lunges and hip lifts (one -legged). For overheads I always like to squat beyond the target weight beforehand. Just to make sure the legs and everything are firing, and it's one less thing to think about with weight overhead!

    Back squat warms ups were sets of 5 with the bar x2, 60kg x2, then a set at 80kg. For OHS I did sets of 5 reps with the bar x2, 40kg x2, 60kg x2 then 3 sets of 4-5 at 70kg. On my last rep I did a long pause in the hole as that's a mean test of stability when you are fatigued. Very happy with today given I haven't been doing any strict or push press stuff at the moment.

    Moved back to back squats and did sets of 5 at 80kg, 90kg and 100kg x2. Not rushing anything heavier and making sure they are toight (like a tiger!) reps with good form. Got a bit of mirin from the guy that used the power rack after me - he was a fan of the squat depth ha ha - I'll take it!

    Moved to my usual legs finisher of KB goblet squats. 2 sets of 15 reps with a 32kg badboy. Then two rounds of one arm standing KB press - upside down KB to get that grip work in. Sets of 8 each arm with a 14kg KB - nothing heavy today.

    Hoping to connect with the bro on Friday but the ol family/work balance is a bit messed up at the moment.



  • OHS in the freezing cold today. Holy shit it took ages to get warm and shoulders were grumbling the whole time lol.

    Similar warm up, including light back squats and mobility stuff in bare feet. Really enjoying that wee change as I feel super solid when I switch to my lifting shoes, not to mention an easier ROM.

    Back squats with the bar x2, 60kg x2, 80kg x2. Then OHS - sets of 5-6 and two sets at each weight. 40kg, 60kg, then I did 3 by 3 at 70kg. That was an effort today - not so much the squats but staying engaged through my upper back and locking the bar. But time under the bar is the only way to improve so I sucked it up and did work. Love that feeling after you push through a sticking point like that.
    Swapped back to back squats and did a set of 6 at 80kg then 3 sets of 5 at 100kg. All about form and controlled bar path. All my usual suspect niggles are pretty quiet which is great.

    Did 2 sets of KB squats with a 32kg KB, then some standing KB pressing. Just to flush the legs and shoulders.



  • @Paekakboyz I reckon I understand about 3% of what you say, but it sounds like you are killing it



  • @voodoo ha ha

    OHS = Overhead squats

    a1666e0f-8f07-400c-a91d-b0852b0e7fbf-image.png

    KB one armed standing press - with the KB flipped so you get the grip and balance challenge.

    8e7d7ea8-f1d6-411b-9c65-3aa01da0ff7c-image.png

    So nothing too crazy πŸ™‚


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