Pushing Tin - Paekakboyz Training Log
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Excellent gym session tonight. Had a few days rest (6 or so) and noticed some gains tonight. Chopped most of what we were doing. Managed 7, then 5 wide grip pull ups so I was stoked! As a guy with a stocky build even when I've been strong my power:weight meant I've always found them hard. I want to be able to rip out two sets of 10 so thats a mid term goal of mine.<br />
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Stoked with my ab programme - I still need to tweak my eating plan a bit more to really get full advantage. Haven't felt that strong in the core ever! I'm sure there is an ab or two under my shrinking puku.<br />
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Still hovering around 95kg. My programme focuses on strength and toning rather than bulk so I reckon low 90's will be my target goal. In the interim its all about watching your body shape change. Man I wish I'd taken a couple of pics. -
got a bit of momentum up this week - another session tonight with my friend from work. He's definitely starting to improve his form/strength. He follows up with a cardio session as well while I bugger off home! but he is working his way down from 125 odd kg though! <br />
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Was a bit gutted that pullups weren't so good tonight. Only 5 and 4. Guess some of those tougher body weight exercises do need a bit of recovery time - only having a day off between workouts probably wasn't enough. Planning a run this weekend. Knee has been feeling really good - quite hopeful that all I had wrong was tendonitis rather than ligament damage or something, I think I might still be poked if that was the case!!!<br />
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Will start to work on legs next week. Have confidence now that I won't do any additional damage to my knee - in the long run it will actually help avoid new injuries etc. I just need to be a bit smarter with my running plan and recovery. -
yeah I still might actually. While it is shrinking there is still a little bit of love left on my belly and handles!! Off to the gym after work tonight - going to up the weight on the swiss ball exercises so expecting pain followed by satisfaction!!
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mint session tonight. Increase in weight went well - was dead by the time we got to bench but stoked with the effort overall. Also noticing a big increase in core strength, not that anything is actually showing tho!! Planning on starting the leg workout next week so another month or so and I'll give running another crack - ahhh almost the depths of winter, what a splendid time to start running again - genius!!
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gym sesh tonight. Am chopping out the tricep reps at the moment - always amazes me how much you improve in other exercises when your triceps are strong. A far bigger contributor than the measely bicep! Have started doing sets till failure for triceps rather than a target number. Just focus on good form and go till ya flake out.
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[quote name='BartMan']"I start counting when it starts hurting'...<br />
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A muscle-head quote![/QUOTE]<br />
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Gold! there is a guy at the gym who probably has that as his mantra - he's one of those fullas who trains nearly all upper body but has weedy legs. He's got massive guns and spongebob shoulders - and is a mad grunter and weight-thrower-downer. Never understood why people would avoid leg workouts... maybe if they had an injury or somthing I guess? -
[quote name='Paekakboyz']Gold! there is a guy at the gym who probably has that as his mantra - he's one of those fullas who trains nearly all upper body but has weedy legs. He's got massive guns and spongebob shoulders - and is a mad grunter and weight-thrower-downer. [B]Never understood why people would avoid leg workouts[/B]... maybe if they had an injury or somthing I guess?[/QUOTE]<br />
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Skinny jeans perhaps..... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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All sense of proportion seems to go out the window with some people. My gym has a few of those kinds.<br />
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Just on legs I was reading something yesterday about how difficult it is for fully blown meatheads to build their calves. Apparently they are one of the most dense muscle areas in the body, ie muscle mass per square inch. Isolation exercises just doesn't cut it (excuse the pun), but running/walking (up hills-incline)/cycling is the way to get gains there. Apparently it has to do with the types of muscle fibres -
[quote name='ACT Crusader']Skinny jeans perhaps..... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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All sense of proportion seems to go out the window with some people. My gym has a few of those kinds.<br />
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Just on legs I was reading something yesterday about how difficult it is for fully blown meatheads to build their calves. Apparently they are one of the most dense muscle areas in the body, ie muscle mass per square inch. Isolation exercises just doesn't cut it (excuse the pun), but running/walking (up hills-incline)/cycling is the way to get gains there. Apparently it has to do with the types of muscle fibres[/QUOTE]<br />
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hmmm that makes sense. Running has had the biggest impact on my calves by miles - hadn't really thought about how hard it is to add bulk to them. <br />
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Bartman what sort of exercises are you two doing to target calves? -
I am lucky with the calves, and I seldom exercise them. Think the 50,000 scrums and scrumm sessions over my rugby playing days may have had something to do with that. Ness though has been doing seated calf raises, drop sets of 40 x 3, but at the moment we are both doing a one off drop set at the end of leg workout, repping until we can no more.<br />
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Calves take a hell of a beating in every day wear and tear, so to make them grow you do have to hammer the bastards I would expect. I mean just jumping into the air and your calves are lifting whatever the ratio is, and you can do that all day - so they are strong anyways, so to fatigue them and make them grow, I s'pose it makes sense with the running and stair climbing. I also did a lot of stair work in rugby days too. -
I'm a stocky guy so I've never really done too much work on my calves - have done standing and seated Calf raises before and got stronger but don't recall if I added bulk. Running definitely increased size and power... but then again it had a keg or so to push around!! Actually ran about a km or so on my way from the gym to the car and my knee felt pretty good. Haven't been for a run for nearly a month so might sneak out for a light jog in the weekend.<br />
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However I've just booked my last PT session for sat morning. Biceps, shoulders and a refresher on legs will be the final exercises. Once I have that sorted I'll have two different sessions and I'll just rotate through 2-3 times week.<br />
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Was at the gym on my own tonight - my work mate was on a later shift. Pushed hard so I could get out asap and I paid! chest was brutal tonight - short rest period and going hard. -
hmm having a meh day today. Got my gears but I've also go my final session booked with the PT on sat. Probably will end up going to the gym tonight but not particularly enthused at the moment!<br />
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Ah well, no matter how reluctant you are beforehand you never regret doing exercise! -
day off here today - just my cardio when I walk home via the beach, so a sleep in this morning, was superb! but the day feels wrong, not having been to the gym and doing the normal routine!<br />
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You're right though, it does always feel much better after you have dragged yourself to the gym when you can't be arsed. I call those double workouts, as they are the hard ones, and you nealry lose them by not going, so they do twice as much good...!!! -
my attitude has improved somewhat today BM! was in a right 'couldn't be arsed' mood this morning. Still a little sore from tuesday workout but nothing too bad. Keen as to get my sat session done so I can move to split training. Only having a single workout can get a wee bit boring.
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visit to PT went well. Went over technique and added some variations to existing routine. Got new lower ab, shoulder and bicep exercises. They all work off this principle of three. You do the same exercise (action, range of motion etc) but in three different ways. 3 reps for each of these in a set; the 'normal' controlled lift/press/action, an explosive version aiming for power and speed, a really, really slow and controlled version where your muscles are just on fire!<br />
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I like it. It's like a series of mini-goals within each set and the variation is more likely to cover the sorts of motion/action your muscles do in real life anyway. However it hurts like a mofo. <br />
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Sorted out the leg exercises as well. Now I've got two split workouts - PT reckons you want to get to the stage where you can smash your whole body within 50-60min tops. Nearly every exercise uses multiple muscle groups so you are constantly working. If you ain't puffing you ain't working hard enough! -
Was ill on mon/tues and took it easy last night. Off to the gym tonight but got a slightly sore shoulder from my PT session on Sat. Hoping it won't cause too many issues but will have to wait and see. Will run through the new shoulders/legs workout on sat/sun before introducing my workmate to it. Need to sort out exactly what I want to do and the order etc. <br />
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Amping to start on legs and shoulder though!! Will just have to be content with the usual workout for tonight.<br />
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Last time I had a 5-6 day break from weights I had a really good workout, esp for wide grip pull ups etc. Hoping to see the same sort of improvement tonight. -
slightly shortened session tonight as we didn't get to the gym till after 6. No problems with the layoff - didn't set the world on fire with pull ups but was feeling strong on other exercises and dealt to the swiss ball ones which was good. Shoulder freed up a bit once I warmed up as well. Planning to run through the shoulder/leg workout in the weekend as prep for the following week. Then we'll settle into two sessions a week plus 2-3 cardio. That should be a good balance but not tie up heaps of time at the gym during the week.
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shoulder still giving me yips. On the mend but its frustrating. Will workout tomorrow but on light duties till the shoulder comes right. Will work in some of the leg exercises and avoid any that put too much stress on the shoulder.
