Pushing Tin - Paekakboyz Training Log
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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 -
Lol, don't know where I got that impression ; )<br />
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45min of pull ups this morning. Wide grip and also some close grip using the seated row grip thingy over the pull up bar. Untold sets - started out managing 5-6 which soon fell back to 3-4. Once we were failing after 1-2 we went and continued on the weighted pull up machine (with the counter balance) - did another 5-6 sets! arms and back were super pumped afterwards. Gonna be very sore tomorrow. -
[quote name='Paekakboyz' timestamp='1335658225' post='283293']<br />
Lol, don't know where I got that impression ; )<br />
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45min of pull ups this morning. Wide grip and also some close grip using the seated row grip thingy over the pull up bar. Untold sets - started out managing 5-6 which soon fell back to 3-4. Once we were failing after 1-2 we went and continued on the weighted pull up machine (with the counter balance) - did another 5-6 sets! arms and back were super pumped afterwards. [b]Gonna be very sore tomorrow.[/b]<br />
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I'm glad after assuming I lived in the Hutt <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> to paraphrase Obi Wan Kenobi, "The Hutt is a wretched hive if scum and villainy" -
Solid shoulder workout tonight. two different seated press variations, shrugs, cables, and a run to warm up and a bit of cross-trainer to warm down. Back is still knackered after the pull up madness on sunday. Rest day tomorrow, might sneak in some cardio if the weather plays ball. Planning another PT session soon - to brush up on form and get a bit more advice about eating etc.
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Biceps got hammered tonight - lots of barbell work as heavy as we could manage. Reps at 50 and 40 to start with. Then we did drop sets - reps till failure through 35, 27.5, 12.5 - it's the last set of 12.5 that absolutely kills you. Finished up with cable curls.
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Chest and a bit of back for today's session. decline press 1008, 1106, 1203 - was stoked to knock out an extra rep at 120. Moved to dumbbell bench press. 406 for 3 sets. Last set was mucho shakey and I flaked on the 5th rep. Did some more wide grip pull ups, several sets of 2-3 reps. Back is still knackered after the big pull up workout last Sunday! Legs and shoulders lined up for Sunday. Seeing the PT next week so it'll be good to pick up some new stuff. Quite keen to start learning the clean and press and clean and jerk.
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Good session at the gym tonight. Worked back up to 160 on squat - managed a couple of reps, then back down to 150. Still a wee bit off the pace but improving. Standing shoulder press was primo - cracked a set of 670kg so I was well pleased with that. 665 and 6*60 to finish up. Bit of core work and finished on bench - shoulders were knackered but obviously I finished my set(s). Got the PT lined up for thursday night so that'll be good.
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Got dealt too by the PT tonight. Asked for a Kettle bell based workout and to start learning to clean and press. Result = smashed!! But it was awesome, just what I was after.<br />
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All done with a single KB to work on balance and co-ordination. Ran through a number of exercises to start with. Two sets of...<br />
KB deadlift/clean <br />
KB swings<br />
Step ups (tucked in your elbow, held against chest)<br />
KB front squat - tucked in your elbow, held against chest. Other arm held out. Bloody tough!<br />
KB snatch<br />
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Then he got me doing consecutive sets of the following. Two full cycles. 6 reps for each side for each set. It was prep for the three key movements for the clean and press.<br />
Swings - same as before<br />
Kettle bell front squat - again this was a killer.<br />
Kettle bell snatch. Need to swing, drive through the hips and snap your arm up to get the KB to 'fall' nicely against your wrist. It's a double timing exercise, tricky to begin and when I was getting knackered.<br />
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Then we did front squats - really need to improve my flexibility. To begin with my wrists were sore as hell. Then I realised you only need fingertips on the bar to hold it in place. Something to work on!<br />
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Finally we did clean and press. Started with cleans only then added the press motion. PT said you just continue to improve your technique on this - you can always get smoother, faster bar speed, more explosive. Which is cool as I like that aspect of working out, getting the form as clean as you can.<br />
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I was pretty good on the clean motion (pretty much a DL) but I tended to muscle up the weight into the press rather than having that really quick explosive motion (where you get under the bar). Plenty to work on!<br />
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Took just over an hour and I was farked! Great stuff though. I'm going to see him once a month for the rest of the year, really great value and it helps heaps with goal setting. -
You are both correct! got that 'nice' muscle soreness today... all over my body!! agh!<br />
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I can see myself developing a love/hate relationship with this workout already ha ha<br />
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Planning on a sat morning DL and back session... might see how I feel tomorrow morning though. There is always sunday! -
Second kettlebell session today - nasty. Was pretty stoked as I've got the swing and clean sorted now - just about getting rhythm and using hip drive to get the KB above shoulder height.
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Awesome.Gotta sort that KB swing myself this week as struggled last week.<br />
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Just out of interest, what weight KB were you using? I reckon mine was too heavy for me first up at 22kg. Was easy for the squats, OK for the press, 8s and rows but too much for me on the swing. Might be better this week -
32kg for swings and squats<br />
24kg for the swing and clean (where you end up standing with your arm straight up in the air)<br />
20kg for the super sets where I do swings, squats and swing and clean. <br />
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I like a heavier KB for the swing, so it pulls you around a bit.<br />
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lol but then again I'm 1-2kg's heavier than your good self JK! ahh and the rest!! -
Solid workout this evening.<br />
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Bit of kettlebell work then into DL's. Warmed up on 100s then worked through 10kg increases till I maxed out at 170. Then racked back to 140 for a final set. <br />
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Did some core work and then bench and arnie presses to finish up.<br />
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Saw a couple of guys, maybe 80kegs each, struggling away on dumbbell bench press. Shit, I don't have perfect form or anything but it was amusing. They had gone waaaaay too heavy and could barely get them up. Then they increased weight! ffs it was classic. The guy working out on the other side of them and me both twitched on that last set. Could have sworn one of the dumbbells was going to hit the guy in the head! the spotter was holding the dumbbells together so they might as well just done standard bench.<br />
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You lot seen any gym muppets lately? always like to hear the stories lol. Like watching fail vids on youtube!
