Pushing Tin - Paekakboyz Training Log
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Good workout tonight - squats were really good, really looking forward to improvement by mixing up my new squat workouts. Have got some rotator cuff and standing shoulder press alternatives for this session. Challenging! rotator exercises just burn, burn, burn lol.<br />
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Getting back to 3 workouts a week as well. Back to back sessions don't work very well but seems like i can get away with a day's break in between. Onward and upward!! -
Interested in those rotator cuff exercises mate. After todays workout I'm feeling it again - abit dead in the arms/shoulders. <br />
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Been reading [URL]http://www.bodybuilding.com/fun/dorian1.htm[/URL] and some other stuff on there re rotator cuff exercises but keen to hear what you are doing -
Kettle bell raises and swings for warm up. Then on to dead lifts and a core exercise supersets called a 'ripper'. You get into press up position above a heavy plastic/rubber log which has various hand holds in it. This one is a 20kg bugger. You reach across with one hand and 'rip' it away from you. Then you crab across still in press up position (core solid etc) and rip it back in the other direction. That counts as one rep. I really like it - as your core strength improves you can put more into the ripping motion and it's satisfying to send it flying as far as you can!<br />
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Couple of sets at 130kg then 3 single lifts of 160kg for the DLs<br />
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Moved on to another core exercise using cables then prepped for bench and seated row by doing short sets of push ups and body rows.<br />
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Managed full sets of 100kg on bench without a spotter today. Typically get a hand on the last set for safety but don't need any assistance. Safety first! definitely not keen on dropping it on my head. Finished up with seated row.<br />
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This workout is pretty short and sharp - not that many exercises so I try not to fluff about in between. -
Really good workout tonight. Got stuck into the new squat programme and felt confident enough to add a bit more weight. Can really see how adding deep squats and the kneeling squat will help me kick on with box squats which is where I can push the most weight. Nice burn in the shoulders from rotator cuff work and shoulder press. <br />
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Kind of a good/bad situation but the improved bulk and definition of upper (upper) body and lower body has left belly somewhat sticking out again! Would hate to look through the thread and see how many times I've threatened to up my cardio. Aside from playing sport, running has been the most enjoyable and easy to maintain cardio. Have just got to make time to ease into it until confidence in my knee returns. I know I'm far stronger in my legs than I've ever been, plus I know more about how I want to run. All good things but it's finding that motivation to actually get out and do it!! -
another session down. Had been doing some reading about improving lifting. Seems like speed = more power over the long run. Change of tack on the DL's. Started with 2 sets of 6@120, 2 lifts at 160, 2 @140, then as many as I could manage at 100. With the 120 and 100 sets I was going for speed (with form). Lighter weight mean less concern about grip and I could really concentrate on the motion. Felt pretty good, the proof will be in whether my max lift of 165ish improves. Have decided I will get straps even though this pretty much the only exercise I'll use them for.<br />
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Bench is coming along slowly, applying the same principle in adding in a quicker, lower weight set alongside heavier sets.<br />
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Dealt to my core exercises too - that is one thing that has certainly helped with squats and DL's, just feel so much stronger through abs and lower back. Makes for better form even when pushing at max lifts. -
That is good to hear. Your PBs have been increasing in leaps and bounds! I'm hopefuly these recent changes will help me push past my current pbs. It's a bit odd with squats as I haven't tried my 1 rep max, far easier to do with DL (esp without a spotter). Means I'm commited, at least at the moment, to 6 or so reps at the max weight. Better to move up in 5kg increments rather than going full noise! I could look at trying 1-2 reps but I have no idea how much I could increase the weight...might ask my PT about it. <br />
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I'm lined up for squats tonight so it'll be interesting to see if the variations I've added have had any impact. Only done them a couple of times but its crazy how quickly a change can result in improvement. Will be chanelling all that WC excitement into a mean workout tonight. I am jumping out of my skin for the WC to start - I think the gym will be an essential factor in helping me sleep!! -
I'm with ya there mate. So pumped right now I could fit in an extra workout.<br />
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Gonna crack in to work early as tomorrow as we have a big brekky on and then out to a client for a meeting followed by a spitroast on their premises. Then gonna hit the gym and have a meat/rwc fueled workout before the arvo/evenings festivities kick off. Cant wait! -
Fuelled with WC energy I smashed out a mean session tonight. Lol last couple of reps of each set were all about the last 2min of the final and getting over the line. I had a number of Rocky moments!! no drop kicks though... def a work-on!<br />
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Squats were really good. 1306, 1506, 1406 then 10020 - I was shaking at the end! in between each set was a bosu ball plank exercise. Rotator cuff, shoulder press, some swiss ball curls for hammies and then tricep/biceps super sets. Dips, pull downs and hammer curls.<br />
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Could barely carry my bag to the car. Which leads me to the only downer of the day. Some fuck knuckle decided to rip my AB flag off the car, probably the bloody hippies next to where I park. I was (still am) right pissed! Would have had too much built up lactic acid to take my revenge in any case!<br />
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Was thinking about a workout on Sat but we will be out now. Given the later kickoff/opening I think I'll nip in for some cardio etc just to get super psyched! can't wait! -
Bit of a ho hum workout today. Been a bit slack last few days which is weird as I was super pumped only a week or so ago. Have a strategy to get my mojo back though! ie not hammer as much booze this weekend and get a bit more sleep. Saturday is full up so the aim will be a long walk or a short run on sunday. I'm catching up with a mate next sat to train together. He is a big unit - benching nearly 200kg ffs! I'll give his programme a crack but at 50% weight lol!<br />
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The improved weather (other than the hail!) is making me think more about getting out in the sunshine. One day! -
Bah have been a slack bastard lately. Had a day off crook and motivation has been pretty low.<br />
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Have my gear with me today but I'm full up with meetings/presentations ie work guff. Going to drag my carcass to they gym. Have a Saturday workout planned with my mate so that should get me back on the straight and narrow! -
Made it! decent blow-out. Wasn't as bad as I was expecting. Feel a hell of a lot better afterwards too - totally gagging for some kai now though, def didn't eat enough today.
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Had a great gym session yesterday before watching my team the Dead Ants knock over a visiting US team. Then wins by the AB's, junior warriors and the warriors capped it off!! farking awesome!<br />
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Only did three exercises during the workout. 10 sets of 8 on the leg press. Surprised myself and worked up to 370 for my last 3 sets. Workout partner cranked up to 540!! he is a big hua lol. I was really happy that I didn't feel any undue pressure/pain on my knee, a really good sign that all the sqaut and DL work is paying off.<br />
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Next we hammered the hammies! standing and seated. Again I was pleased with the outcome. And I managed to navigate the stairs out of the gym as well! sometimes that can be iffy after a mean leg workout.<br />
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Will be catching up with my mate regularly on saturdays. Will be excellent for variety and also motivation. I think I'm getting my mojo back lads : ) -
Was on AB watch at the gym today. Had a few words with Thomo and saw Boric - they are both big units.<br />
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Happy with DL's today - have focused on finishing full sets of 6 and capping out around 120. Grip strength seems to be getting better. Set a crisp pace for the rest of the workout. Got a good sweat up! going to backup tomorrow either at the gym or a gentle run. The weather has been awesome and I'm on early finishes so perfect timing. -
I used to do it pretty regularly back at uni. Have been a bit shy on it with the iffy knee but if I can do squats and DL's I figured I'd be fine.<br />
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Training with my mate again on Sat. Off to the gym tonight so I may be a bit tender come Saturday... not that it'll get me any pity or mercy!!<br />
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Daylight savings and the recent sunshine has certainly got me more motivated. Not so much about 'body-beautiful' but just to be active and outside! -
Good workout tonight. Lower back was a bit tight after DL's last night but once I warmed up it was ok. Squats were good - had the Franks brothers and BBT working out nearby so that put a bit of extra fuel in the tank!! rest of the workout was pretty mint. Rest day tomorrow and another session sat morning.
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Mean chest and shoulder workout this morning. Working out with my mate - dumbbell press, flies, arnie shoulder press, shrugs and another one I can't recall the name of. As it was the first time through this set of exercises I didn't go to heavy. Still reckon I'll be tore tomorrow!!
