Pushing Tin - Paekakboyz Training Log



  • 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™‚



  • But I'm obviously lifting more than these mofo's ha ha

    Jaysus, I've been hanging around with @MN5 for to long (virtually!)



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

    But I'm obviously lifting more than these mofo's ha ha

    Jaysus, I've been hanging around with @MN5 for to long (virtually!)

    You still ignored my request to do push ups though bro.

    Kettlebell curls are quite tough, you need to lower the weight you'd usually curl that's for sure.



  • @MN5 yeah I'll get around to some sort of post on that! My 15min of daily recreation time is going to higher priority shit lol



  • Chest, shoulders and arms tonight. It is absolutely freezing in Wellies and I don't think I ever actually got warmed up.

    Did a few rounds of Y and T rows and KB shoulder stuff to start off. A few sets of Military press with just the bar to try and get the shoulders warmed up.

    Bench press was two sets of 10 with the bar. Then 3 sets of 8-10 at 60kg. Sets of 5 at 80kg and 90kg. Then 3 rounds of 100kg for 6, 5 and 4 reps. Shit felt heavy af tonight!
    Incline bench next. First set was 10 at 50kg, then 8's at 60kg.
    Did some cable supersets for bis and tris. Then some isolation curls for the guns.
    Standing KB press to finish - 2 rounds of 6 each arm. 14kg and 16kg KBs.



  • Holy shit I was sore after that chest workout. Only starting feeling better on Monday!

    Legs today with some shoulders thrown in.
    Mobility and light squats in barefeet. Two sets with the bar with stretching in between sets. Then 5's at 60kg and 80kg. This time I did another set at 80kg when I had my lifting shoes on.
    OHS for sets of 5 at bar, 40kg x2, 60kg 2x then 3 sets of 5 at 70kg. If I'd upped the weight earlier I reckon 80kg was doable - so I'll aim for that next week. But I do need to find time for more strict and push pressing practice. Just to get that overhead confidence. Mini-goal is a 95kg OHS before the end of the year - with that being more than bodyweight πŸ˜‰

    Did 3 by 5 backsquats at 100kg. These are feeling super smooth and the strength is definitely coming back. Did two sets of KB presses with 14kg and 16kg KB. Then 2 sets of 15 KB goblet squats with a 32kg bad boy.



  • SHoulders, back and arms with a wee bit of legs.

    Overhead pressing - widegrip and behind the head. Strict presses for sets of 5 with bar x2, 40kgx2, 50kgx2, gave 60kg a crack but it didn't even move lol. Moved to push pressing, same rep range. 60kg for one, then 70kg x2, 75kg once, then 3 by 3-4 at 80kg. That felt plenty heavy enough πŸ™‚

    Military press next. 2 sets of 6 with 40kg, one at 50kg then 3 sets of 5 at 60kg.

    Moved to a single leg extension + hammy curls super set. 3 rounds in total. Nice pump after that, hopefully it takes the edge off my incoming leg DOMs. I did want to squat today but that probably wasn't viable lol.

    Tricep push downs superset with cable curls. 3 rounds of 12 reps each. Then isolation curls for biceps. 2 sets of 12.

    Standing KB press- two sets. One at 14kg and the other 16kg. Still going hard on grip for these - it definitely benefits overhead bar grip. Always nice to feel secure!

    Have nudged back up to 97-98kg - a week of a bit more indulgence but I'm also wondering how fast I'll be putting muscle back on after lockdown. But I'm back running my fasting + caloric deficit and drinking a lot more water. Sleep is still shitty but things are going pretty well overall.
    .



  • Excellent workout today. Hit 80kg on overheads and was well pleased with that.

    Barefoot warm ups - worked through sets of 5 with the bar x2, 60kg, 80kg and then 100kg. Then a single set with the bar once I had my shoes on. Working sets were 5 reps at 40kg x2, 60kg x1, 70kg x1, then 3 by 3 at 80kg. First two sets were good and I purposely added some pauses in the last set to make sure I was working hard. Sitting in the hole with weight moving overhead is fun!! Key is not taking the piss with anything over your 85% 1RM... or was that 75%? lol

    Shifted to back squats next. 3 sets of 5 with some paused reps thrown in. Then a set of strict widegrip pressing with the bar. Just to loosen up the upper back etc.

    Then standing KB press - 14kg and 16kg KBs. Two sets of 8 each arm. Then the standard KB goblet squats to finish. 2 sets of 15 with the 32kg KB. These are getting a lot easier but they still gas me.

    Right shoulder is so crunchy it should have a grindr account ffs. Doesn't seem to actually cause any issues, but it would be good to see what a pro makes of it. The broscience self diagnosis apparently has some limitations!



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

    Right shoulder is so crunchy it should have a grindr account ffs.

    No time like the present for a social experiment.


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