Pushing Tin - Paekakboyz Training Log
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lol I don't think I'll be gunning for any PBs tonight bro! Have several cubic metres of concrete waste to move over the weekend so I'll be working into it slowly!<br />
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But I am super keen to see how quickly I can get my edge back. I reckon 2 weeks of solid work and I'll be getting there. Maybe it's age (certainly not wisdom!) but I've got an idea of how to get back up to speed without damaging myself too badly! -
cross training day today! shifted 3m3 of broken up concrete from the back yard to a skip out front. Utterly shagged!! Hopefully the arms and back won't be knackered for the gym tomorrow. I wonder how much weight I shifted?? felt like a lot!
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Found a volume/weight calculator online. 1m3 = approx 2400kg! so that's about 3000kg shifted. No wonder I'm totalled lol
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First 'proper' session back tonight. DL's, Squats, bit of core, shoulders, bench, back and arms. Didn't go crazy on weight or anything. Just want to build that base back up. Got lost in la la land during bench, thought I was racking up 80kg and put on 100kg!! at first I couldn't believe how hard I was finding 80kg! then I worked it out lol.<br />
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Some cardio tomorrow and then gym on thurs and sat. Back on the horse!! -
Excellent workout today. Caught up with my mate and we hammered chest and shoulders. Dumbbell bench, flies, cable flies and shoulder press. I got up to 40kg dumbbells on the bench so I was pretty happy with that. <br />
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My hammies are still a bit tender but at least I can walk properly today! Two sessions lined up next week plus sat. Looking forward to getting stuck in, I've got some pb's I want to break so that gives me some goals for my training. -
Squats, core, hammies and a 2k row tonight. Went reasonably easy on squats - chest was still sore so even getting into position was a bitch lol. 140kg was ok but I want to work back up to 160-165 pretty quickly. I'd been cranking on squats before my break. For some reason they improved a lot faster than my bench or DLs.<br />
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With the row at least I can say I did some cardio! didn't even take 8min so I can't argue I don't have time to fit it in. -
Back workout today - pushed pretty hard with weight, will be feeling it tomorrow! Slowly getting back into the swing of things.
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Solid session tonight. DLs were pretty good. 1006, 1206, 1306 then 2 sets of 1402. Got a wee twinge in lower back, right above left butt cheek. Didn't slow me down too much but it was a bit uncomfortable about halfway through the lift motion. Made me really concentrate on good form!<br />
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Really happy with grip strength, no drama at all with today's lifts. Aiming to have a crack at 160-165 in a couple of weeks. I was right on the edge of shifting 170 before I lost momentum last year.<br />
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Bench was also much better, 3 sets at 100 done and dusted. Triceps, biceps, shoulders and some core finished it all up. -
Yeah DL's and Squats are definitely my favourites. Bench is good fun as well.
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Got through some good work tonight. Weighted step ups and hammie curls on swiss ball. Supersets of squats with a bridging exercise on a bosu ball. 6120, 140, 145 then 20100 to finish up. Still a ways off hitting my stride but felt a lot stronger squatting today. Bent over rows, standing shoulder press, rotator cuffs, reverse woodchops with 10, 15, 20kg - 6 reps each side. Then finished with a 2 speed sets on bench @60kg. Warmed down on the rower - 1000m at a leisurely pace to loosen up.
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decline bench session after work - sets of 6-8 at 80, 100, 105, then two sets of 2 reps at 110 and 120. Still a newbie on the decline but it was a good workout. Far less pressure through the shoulders. Pretty happy to hit 120! We have a DL saturday session planned. That's it. Just DL's lol. Not sure if I'll be able to walk out of the gym afterwards.<br />
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Squats, shoulders, core and arms tomorrow. Starting to get things moving again which is good. -
weighted steps, hammie curls on swiss ball. A solid squat session with a lovely 20*100 set at the end... wobbly pins!! Reverse woodchop, bent over rows, standing shoulder press - rotator cuff work. A couple of sets of curls and seated row to finish up. Looking forward to DL hell on saturday!
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Boom 170 in DL today. Stoked as that is a PB. Managed 165 last time (late last year). Very pleased. Stated on 100 and worked up in 10kg increments. Reps started out at 8's then 6's, 4's and down to 1 for essentially the 1RM. Primo
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I need to get a shitload more weights, as my workouts are not really designed to increase how much I am lifting (as I am maxed mostly with what I have) but will have to wait until I get back from the UK in July!<br />
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Putting up some good numbers though Paekak!! -
As I think I said to TR at one stage it is amazing how farkin expensive weights actually are to buy. I was lucky in that I inherited the bench I have from my mate who lived across the road and once I changed his shitty bar I was sussed. The most I can fit on the bar while deadlifting is 150kg ( including the weight of the bar ) but I get round this by adding bricks on the end in pak n save bags ( good for attempting big single lifts ).<br />
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One day I should really chuck a video up cos it does look absolutely ridiculous. -
yeah bro that would be gold - You do live in the hutt aye!! ha ha<br />
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Had been thinking about putting the gym off all day - one of those meh days you get. Did manage to drag my ass to the gym and had a really good workout. Squats are sneaking back up toward 160/165 - managed 1406, 1506, 1556 and my semi regular 10020 to finish up with. Brutal. Had made good progress on shoulders recently and thought I'd have a crack at 60 for standing barbell press. Boom - smoked it for two sets of 6. Did my last set at 65kg! that is big news in Paekak land ha ha - shoulders have tended to lag behind but the hard work is paying off. Reckon I could manage a set at 70 too. And that's supersetted with bent over flies too. Bench was ok - cranking 100*6 for 3 sets on flat bench. Shoulders/upper back was poked by that point though so good to just finish three full sets.<br />
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Saturdays bring the pain workout is going to be pull-ups. All kinds, for an hour! oh the joys ha ha
