Pushing Tin - Paekakboyz Training Log
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Shoulders and back day. again! Hoping to sneak in tomorrow for some overheads but will have to see how things pan out.
We had a cracker session tonight. Nudged up to 48kg on the DB press - last set was tough but manageable. Stoked!
Waiters carries x3. Clean runs tonight. We even took the 28kg KB for a hoon in our right (dominant) hands. It has a narrower handle and the weight isn't solid, or totally full or whatever. But two of us made a clean run. Would have no chance on left-hand at the moment. One day though!
DB row and press. 40kg rows and 48kg press. 3 sets of 6 reps.
Standing KB press. Two handed first - sets of 6 with 14kg, 16kg and 18kg KBs. Then two sets of singles with 18kg and 20kg KBs.
Two rounds of the finisher next. 20kg DB but the first set was 6/5/4 and the second was 5/4/3. Killed my arms and shoulders.
Finished with 4 30sec planks and 2 1min planks.
That was our last workout ahead of Xmas. I'm going to try for some solo sessions and I haven't hit legs for a week. Unacceptable ha ha
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Managed a workout today - grandparents came by to ride shotgun on our little lassie and give mum a break.
Needed a workout something chronic. Back was still sore from sleeping at the hospital on a pull out bed, those things are definitely not built for the more generously proportioned!
Tried to keep things snappy today. Rolled out and stretched for about 30min. Mobility felt good and things weren't as tight as I feared. Did get some good clicks and clacks along my back though!
Started with waiters carries and Y and T rows to get my back and stabilisers firing. 3 sets through then into OHS warm up.
Did 2 sets of 5 with the bar then more sets of 5 at 30kg, 30kg, 40kg, 50kg, 50kg. Then I did 3*5 at 60kg. Felt really good but didn't want to go any heavier today.
Segued into back squats. Kept it light and did sets of 5 at 60kg, 80kg, 100kg, 100kg, 100kg. Things were feeling pretty tired by that point so I flagged KB goblet squats.
Will sleep well today!! Nice to get some runs on the board for 2017 - the challenge is to keep my workouts ticking over through Jan and Feb. Not technically due back in the office till March so that leaves heaps of family time which will be super cool.
Happy NY's my gym bro's! Lets set some goals for 2017 and smash it yo!!!
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Good to see you got a session in mate. It will be tough in the initial period, but just ride with it. I went to pie when my first kid was born, but came back stronger and tougher (I like to think)
.One thing's for sure, you'll appreciate those gym sessions more than ever now!
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grandparents coming in tomorrow so that'll be number two for the year!
I hear you RS, like to think I'm setting low expectations for training early in the year - I'd be happy with twice a week and will look more at what I can do at home. Will be as much a battle with tiredness as having 2 hours to get to the gym and workout!
Don't think I'll be going back to drinking anytime soon so that will help with figure management.
OHS target has ended up as a rollover goal - but getting down to an even hundy while maintaining strength is second on the list
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ha ha plans change. But managed workout number two today.
Minimal warm up but I did do three sets of Y and T rows with 4kg DB. Then two sets of waiters at 24kg. Grip strength and shoulders felt really good.
Strict wide grip press next. Strict pressing sets of 5 at bar, 40kg, 50kg, 60kg, 60kg. Then push press at 70kg, 80kg, 80kg, 80kg. Dropped to three reps on that last set. Did these in my lifting shoes as the end game is to be confident about a heavy OHS.
Moved to back squats - had been doing a bit of mobility work in between my pressing. Did sets of 5 at 60kg, 80kg, 80kg, 100kg, 100kg, 100kg.
Then I switched back to my flat shoes and did 3 sets of 15 KB goblet squats at 32kg. I want to keep throwing in squatting when I'm wearing flats, to keep improving mobility etc.
Finished with 3 one minute planks. A token offering to the core gods! Hoping to train this weekend but realistically it'll probably be early next week. Fingers crossed!
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Managed another workout today. We'd planned to add legs to our usual back/shoulders circuit. But not enough time, such is life!
2 sets of everything - Waiters carries with 24kg kBs - these were really good today.
DB row press next. Did 42kg for the row but went for 46kg on the press. Wanting to get up to fifties soon.
Standing double KB press. 2 sets of 8 reps at 14kg and 16kg. Then into singles for same sets/reps with 16kg and 18kg KBs.
One round of the finisher of 4/3/2 reps at 22kg DB. Nice burn to finish with.
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Killed my legs today. Ended up training at the same time as my mates but they were doing shoulders and back. Did join in on waiters to start. 3 sets with 24kg. finding them pretty solid with my right hand now. Will start to add in 28s soon.
OHS next. Warmed up and rolled out a bit. Probably could have done a bit more but OHS are great before bac or front squats. Sets of 5 at bar, 40kg, 40kg, 50kg, 60kg, 65kg. Then sets of 3 at 70kg, 75kg, 75kg. Felt pretty good but I'd want to hit 5*5 at 70kg before chasing 80kg plus for reps.
Moved to back squats. Nothing heavy though. Sets of 5 at 60kg, 80kg then three by 5 at 100 and Two by 5 at 110kg. Worked on form and my legs were burning on the last set.
Finished with some KB goblet squats. 32kg for 15 then 20 reps. Legs were jelly on the stairs afterwards! Really good workout and no doubt doc DOMs will come by tomorrow!
EDIT: ha ha using * caused some formatting issues. Can't claim to have hit numbers that high ha ha. But the goblets got me good though!
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A longer break than I'd like but wrangling a young'un is reasonably intense
all good fun though.Managed back squats, waiters carries and strict BB press, plus two sets of goblet squats to finish up. Only got up to 120kg on the back squats - it was feeling heavy today although the movement felt nice and solid. Waiters carries were easy as - so pleased that the current approach is keeping things somewhat maintained.
Still aiming for a workout every 5 days or so. Wish me luck!
Actually I should be doing body weight stuff at home - even on alternate days or something... maybe ha ha
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OHS and back squat session today. Only worked up to 60kg on the overheads as it took a while to get things firing. Was pleased with squat mobility though, doing enough to maintain it at the moment. Plus OHS as a warm up helps heaps.
Did one set of 24kg KB waiters to get my back activated. Then into sets of 5 OHS at bar, 40kg, 40kg, 50kg, 50kg, 55kg, 60kg, 60kg. Will keep chasing volume on this. Aiming to get back up to 5 by 5 at 70kg by end of march. Then start chasing the hundy again.
Back squats were light too - volume rather than weight. sets of 5 at 60kg, 80kg, 80kg, 100kg, 100kg. Then 2 sets of 20 goblet squats with a 32kg KB. Evil, these burnt my legs out nicely!
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Managed a sneaky Waitangi day workout. But man I was feeling it - maybe 4 hours sleep and two pieces of toast didn't cut it fuel wise! Especially as I didn't really eat much yesterday.
2 sets of Y and T rows with 3kg DBs
3 rounds of waiters carries. Left side needed a couple of resets but right side was locked in tight.
2 rounds of DB row/press. Only rocked the 40's today but they felt heaaavy.
3 sets of 60kg on BB bench. Sets of 12, 10 and 8. My triceps were burning and I was really feeling the fatigue by now.
5 sets of strict wide grip press (behind the head). Two warm up sets of 10*bar, working sets were 12 reps at 30kg. Wasn't going to go heavy so chased the volume.
Finished with 3 planks - around 1min each.But good to keep things ticking over until I'm back in the office in March and my training routine can tighten up a bit.
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Sounds like you need more stim mate
When I was lacking the sleep and missing gym time, usually just the chance to go to the gym as enough to get me there but often found once there I didn't have the focus or energy to make the most of the time I had unless has a good pwo to give me a kick in the ass!
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Good call bro, will remember to take some for my next hit out! Nothing like the pwo buzz to light the fire - and you are totally right that just getting the chance to go amps me up ha ha. I appreciate the freedom to chase the gainz!
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While the child sleeps dad works out! Short and sweet but managed to get some decent volume in.
Had a tight achilles for some reason today so didn't get to do squats as planned. Decided to hit shoulders and upper back - still getting runs on the board for my OHS.
Waiters to start. 3 sets with 24kg. Took a couple of sets to get my left side firing. But right side was solid though.
Did some rolling out and a bit of stretching next.
Then started on strict wide grip press. Warmed up with 2 sets of 10 with the bar. Then sets of 10 at 30kg, 40kg, 40kg. Sets of 5 at 50kg, 50kg, 60kg, 60kg. Finished with a final set of 10 at 40kg. Find these are a really good core workout too - you've gotta lock out your glutes and core.
Moved to military press - sets of 10 at 30kg, 30kg, 40kg, 40kg.
Finished with some KB cleans at 24kg. 2 sets of 8 each side.
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Had a really good OHS and leg workout this arvo. Had to head into work so took the opportunity for some lifting.
Had a good 20min to warm up and make sure I'm doing my mobility work. Didn't go too hard on loosening up chest and back as that's caused me issues in the past. Have figured out that most of the warm up needs to be under the bar. Added in some Y and T rows with 4kg DB's just to get upper back firing.
Sets of 5 OHS at bar, 30kg, 40kg, 50kg, 60kg. Then two more sets of 5 at 70kg. That felt really solid so I did another set of 70kg for 3 then a set of 80kg for 3. Was super stoked - it felt heavy but really solid and form was good. Even sat in the hole on the last rep without any problem.
Decided to call it there rather than chase anything heavier. But next time I'll look to move quicker through the warm up weights and do 55 at 70kg or maybe 33 at 70 and then a few sets at 80kg.
Back squats next - nothing heavy but more runs on the board. Sets of 5 at 60kg, 100kg, 120kg, 100kg. Finished up with 20 KB goblet squats at 32kg. Those fuckers really burn you out.
Back and shoulder felt really strong today - not bad on F-all sleep and only one meal. Took my pre but ended up having a strong coffee instead.
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Caught up with my gym bro for a workout today. Kept it pretty simple, waiters, wide grip overhead press, then a chin and pull up combo.
3 sets of waiters with 24kg. Smoked these today - grip strength and shoulder stability going really well.
Strict overhead press - still laying that base for OHS strength and stamina. Two warm up sets of 30kg for 5. Then working sets of 12 reps at 40, 40, 40 then a set of 45 for 15 to finish.
Chin and pull up combo next. We just alternated through chins and pull ups - 6 reps for each set. I used a band after the first set, waaay out of condition on these bad boys. We did 4 rounds.
Have a mean back and shoulder pump at the moment - learnt my lesson and used pre-workout today too. Made a big difference!
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Legs today. Still sore from the chins and pull ups (shame! ha ha) so I gave OHS a miss today. Packing a big skip at home too so plenty of activity going on. Did have some time to really warm up properly. Twice through all my stretches and plenty of rolling out.
Focused on back squats today. Worked up to sets at 140kg. Fark, I was doing ass to grass but these felt heavy today. Did get in quite a bit of volume though. Warmed up with 60kg for 6 then 80kg and 100kg for 5. Working sets went 100kg for 5, 120kg for 5 - 3 sets, then 140kg for doubles. Three sets all up.
Finished with two sets of 20 KB goblet squats with 32kg KB. Feel the burn. Legs are feeling good at the moment, I'm not fooled though! Bit more work shifting trash this evening. At least it's loosening up my back!
Weight sitting around 101-102kg. Getting a bit leaner but still have a bit of a puku. Reckon a good 2-3kg of weight loss is losing muscle, bet definitely getting a bit more definition. Should be a good base for when I can get back to 3-4 sessions a week.
