Pushing Tin - Paekakboyz Training Log
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ugh! had PT session on sat and had my ass handed to me - Bartman if this is the kind of brutality you put yourself through on a regular basis you are mad man, mad! However it was good (in a sick kind of way) to be pushed so hard. Pretty much all new exercises and patterns. Heaps of swiss ball and dumbbells with plenty of dips/chin ups etc bodyweight resistance training. Did a bit of legs and gluts. Sumu squats killed me - could barely walk out of the gym!<br />
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We have a holiday in Hawaii later in the year so I'm setting goals around that trip - not sure about a 6 pack but I'd love a 4 pack by then! -
phew, I somehow got lucky! legs are still pretty tight today but I can walk!
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Have been away but in the last week managed a light gym session and a run last night. Have 2 more sessions with PT until the new programme is sorted so I'm mixing and matching at the moment. Knee is still giving me hassles - I've changed my run so that I walk down any declines to reduce stress on it. Can't leave the running alone so I'm trying to manage it as best I can. Probably should go get an xray or something I guess.<br />
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Setting body goals around our trip to Hawaii in Nov this year - will be great motivation over the cold winter months! -
painful gym session yesterday. Mixing in the new exercises from the PT and it farking killed me. Was kind of proud of myself that I pushed as hard as I did when I was with the PT - you get a lot of satisfaction from knowing you've worked really hard even if the last rep/set or two hurt like a mofo!<br />
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sitting around 95kg at the moment but have had some big changes in bodyfat and body shape. Looking forward to finalising the new programme and getting stuck in. A good way to keep momentum going when it starts to get cold and dark! -
very true! have recovered enough to repeat the pain tomorrow! went for a run tonight - have started walking the major downhill sections now so I'm putting less pressure on my knee - its slowly improving but will just take time I guess. Was blowing a bit so def lost a bit of fitness but not too bad overall. Next session with PT is on sat morning so I won't have any choice but to lie down on the couch and watch sport for the rest of the weekend he he
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got to the gym on thursday and today. Didn't have the PT session as my mates from overseas have been over and friday night was pretty fluid!! sorted a new appt out with my trainer on friday so he wasn't put out and I didn't have to show hungover. While we got pretty ripped last night it was over pretty early so still got plenty of sleep and a kebab and powerade combo meant I felt sweet as today. <br />
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Had to go pick up the car in town this morning so I ended up going for a workout. Seeing improvement across the board, particularly in my form for the dumbbell/swiss ball exercises - really easy to get a bit ragged in your form once you start to fatigue but things are going well. <br />
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'Eating plan' is also going pretty well. Still drinking too many energy drinks (I'm not a hot drink fan but need caffeine still) but eating heaps more veges and salads etc and avoiding takeaways. Funny how when you are exercises regularly you seem to crave 'healthier' food. I could chop a McD's combo and I'd be hungry in 30mins but if I chose sushi or similar then I feel full....<br />
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Should see the PT on mon/tues evening so I'll be one step closer to the new workout. -
on 10am-6pm shifts this week so I went for a gym session before work today. Was up around 6.40ish had a couple of bananas and some water - got to the gym around 8ish and it was pretty tough going, not sure if I just wasn't used to doing weights in the morning or not having had enough food. Was down on bench and pull ups but most other exercises were ok. Forgot how much crap you have to drag around with ya tho, towel, work clothes, smellies etc - felt like a bloody pack rat.<br />
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on thursday I think I'll hit the gym during a long lunch break rather than before work... planing a run tomorrow. Have been getting out about once a week just to keep some level of fitness going - knee is improving but its a slow process. -
you have to get used to the early starts - after a year of it, the 5:15 starts, at gym by 6 are a piece of cake. Sometimes a banana before training if tranier lets me, otherwise it is a coffee with a teaspoon of honey to get the motor running. That is why the 45 minutes early start. I think your time goes twice as fast that early in the morning - boiling a jug, brewing the coffee, and drinking it should not take 45 minutes. but it does!!
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hmm I've never really taken to weights in the morning, far prefer cardio - particularly going for a run. Only on the late shift once a month so I doubt I'm in any danger of establishing a routine!!
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Had my second PT session this morning - not quite as rough as the first one but still full on. Sorted out the ab routine and added a few more exercises for back and legs. Looking foward to putting it together this week, and the pain that will follow!
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Bang. Awesome workout tonight - did new tricep, ab and back exercises today and man did it burn. Really enjoying the mix of bodyweight, swiss ball and cable exercises. Learnt a lot about training abs (or my current 2.5 pack). Advice I got was to start with lower, then side and finally upper abs... Bartman have you been told about training the different abs in particular order etc?<br />
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The new tricep one is primo as well. Using the cable machine with the rope grip you bring your hands down to pretty much touch your outside thighs (so the rope makes a triangle shape), then you rotate your wrists down and out. The actual motion sort of pulls the ends of the rope a bit behind you around hip level. The range of motion is only about 3-4cm max but by christ does it burn. You can feel it zinging right at the top of your tricep.<br />
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Last week we covered some leg exercises as well but my knees had been a bit sore lately. Instead of running it was some bad form when doing my sumo squats. Technique/bodyshape led me to kind of swing the bar out to clear my knees when putting the bar down and that put too much pressure just above my kneecaps. Talked with my PT about strengthening my legs so that I'll be able to run (hard) again. Also have a trip to Hawaii in Nov so plenty of motivation to get stuck in. -
off for a session at the gym after work tonight - amping to push a bit of tin!! Going to see if I can add another set to the ab workout, single set of each just about killed me last time!
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mint session tonight - increased sets on cable twist (abs) which was good, but painful! rest of the workout went well. After a set of slow bench (reeeeeeal slow, like a 10 count to bring it down) I tried a couple of 'normal' speed reps which were bloody easy. Had stuggled to figure out if I was improving as I've dropped from 85kg down to 60kg for the slow reps. Haven't had a crack at a higher weight but that might be on the cards!
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gym last night. Wondering if I need to aim at a certain number of reps for bench rather than going till fatigue... I move onto a series of swissball chest exercises straight after and last night I was shattered on the second set. Seeing improvement in wide grip pullups which is cool, those body weight based exercises are bloody hard (esp if you are still a decent weight! 95Kg) but extremely satisfying. I do two sets till failure then finish with 2 sets on the lat pulldown machine. Still carrying some excess blubber which won't be helping my power to weight but increasing cardio should assist with that problem. Pretty much have no day-to-day pain in my knee now so looking forward to starting running again. Going to take it really easy this time as I don't want the injury to flare up again.
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[quote name='Paekakboyz']mint session tonight - increased sets on cable twist (abs) which was good, but painful! rest of the workout went well. After a set of slow bench (reeeeeeal slow, like a 10 count to bring it down) I tried a couple of 'normal' speed reps which were bloody easy. Had stuggled to figure out if I was improving as [B]I've dropped from 85kg[/B] down to 60kg for the slow reps. Haven't had a crack at a higher weight but that might be on the cards![/QUOTE]<br />
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What a great improvement dude considering you started on 60 odd this year, good shit ! <br />
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Agree that slow reps are good to change things up a bit. 60kg may as well be a ton if you do it slow enough. -
Did swiss ball chest exercise before the bench tonight. Def finished stronger on the ball. Bench was horrid (Slooooooooow) but in a good way! figured that as I'm doing sets on the Bench till failure I might as well do it second. Will see me making progress faster I reckon.<br />
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Wide grip pull ups are slowly getting better, reps of 5 then 3.5 has been my best effort so far - then I move on to lat pull downs. Like this order as you can really feel your lats and shoulders from the pullups, it makes it easier to get in the right range of motion on the pulldowns. <br />
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Have been a bit slack on cardio lately and need to find a running placeholder. I was casting an eye in the direction of the rowing section of the fern... might have a crack at it this week. Thinking that a 2-3 cross trainer and rowing sessions a week will be sweet. Haven't begun my legs training at the gym yet. I got most of my exercises sorted with the PT last time but banged my knee so thats made me hold off. I'm hopeful that improving leg strength will support my knee better and get me back out running. -
decent crack on the crosstrainer tonight. Was a bit sore from weights on tuesday but the cardio session seemed to work out the kinks. Heading to the gym thurs with a workmate. He's just joined the same gym so he's keen to work out together. He's a big unit, ex number 8 and pretty strong right now I'd say! mighty tempting to go back to traditional bench and work up to a hundy. A nice burst of motivation leading into winter! I think I might be quite happy to jump on the crosstrainer rather than running when its cold, blowing and pissing down.
