Pushing Tin - Paekakboyz Training Log
-
Excellent session with my PT tonight. Haven't walked out of the gym that smashed for a bit!<br />
<br />
Kettlebells supersets. 3 exercises done one handed then swap and do them again with the other hand. All 6 reps, swings, front squats and swing and press at 24kg. Three sets in total, brutal!<br />
<br />
Moved on to high pulls with barbell, moving into clean and press. Just working on speed and technique. 50-60kg and reps of 6 for the high pulls and 3s for the clean and press.<br />
<br />
Finished up with a dumbbell superset. 20kg dumbbell in one hand with your arm extended so you are pushing it toward the ceiling. Then you walk the length of the gym and back again - works through shoulders etc. Then 6 reps of one arm close grip bench while lying on the ground. Repeat for the other arm then a set of cable flies to finish. Do that 3 times and you've had a glimpse at the pain I was in today!! <br />
<br />
Just what I want from my PT - brutality! Had a yarn about my latest squat achievement, he was well impressed which was super cool. When you make those good lifts its nice to have someone around to celebrate with! the wife just says, that's nice dear! -
[quote name='Paekakboyz' timestamp='1341817469' post='296871']<br />
Excellent session with my PT tonight. Haven't walked out of the gym that smashed for a bit!<br />
<br />
Kettlebells supersets. 3 exercises done one handed then swap and do them again with the other hand. All 6 reps, swings, front squats and swing and press at 24kg. Three sets in total, brutal!<br />
<br />
Moved on to high pulls with barbell, moving into clean and press. Just working on speed and technique. 50-60kg and reps of 6 for the high pulls and 3s for the clean and press.<br />
<br />
Finished up with a dumbbell superset. 20kg dumbbell in one hand with your arm extended so you are pushing it toward the ceiling. Then you walk the length of the gym and back again - works through shoulders etc. Then 6 reps of one arm close grip bench while lying on the ground. Repeat for the other arm then a set of cable flies to finish. Do that 3 times and you've had a glimpse at the pain I was in today!!<br />
<br />
Just what I want from my PT - brutality! Had a yarn about my latest squat achievement, he was well impressed which was super cool. When you make those good lifts its nice to have someone around to celebrate with! [b]the wife just says, that's nice dear![/b]<br />
[/quote]<br />
<br />
Good work Paeks. 200kg, 300kg or whatever, it's just numbers to them aye pal ! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/mocking.gif' class='bbc_emoticon' alt=':mocking:' /> -
Quick visit tonight. Deadlifts and bench. Probably going to work on chest on sat, not as sore from my PT session as I thought I'd be. Sweet!
-
Good hit out tonight. Warmed up with box step ups and Swiss ball hammie curls. Then straight into box squats. 1008 warm up, 1406, 1606, 1406 then 10020 as fast as I could go with good form. Bench next, 1105, 1104 then 1006 to finish. Some bicep drop curls with barbells - a brutal way to get pumped! reps till failure on 25kg, then 17.5kg then 12.5kg. Arms are screaming by the end! Finished up with a few sets on seated row.
-
Had a sore knee over the last few days - probably overdid things with squats lately. My KB workout has quite a bit of squatting and front squats too.<br />
<br />
Hopefully it comes right quickly without needing medical attention. It doesn't hurt all the time, just through a couple of ranges of motion. Will take it easy on the legs until it feels better or I get it looked at.<br />
<br />
Got a chest/arms day sorted for sunday so I'm toying with taking tonight off... an invite to the pub for a couple of beers has nothing to do with it! -
Not good to read this. I've had leg strains, and I'd say give it a week with rest and ice and hope it clears up. Last thing you need is for it to become chronic. Actually, give it a month if need be-you've got a tough PT and the great thing about KB workouts is you can tailor them to avoid straining the knee. Good luck on a quick and full recovery.
-
Knee seems to be coming along nicely. Barely any pain now, going to wait another week or so then ease back into legs etc. <br />
<br />
Chest and tricep workout today. Flies on swiss ball, overhead tricep extension (lying down), seated flies (machine), close grip bench, tricep pull downs. Kackered. -
I've rebranded lol!<br />
<br />
I'd never figured out how to change the thread name. saw JK's change, had a tutu and worked it out : )<br />
<br />
Interesting to look at workouts I was doing back in 2010! Very different to the stuff I'm doing now. Pretty cool to look back now and then : ) -
Solid KB workout tonight, finished up with power cleans and front squats. Nonu was working out nearby, other than a few 'Sup bro's everyone left him to his thing. <br />
<br />
Love and hate this workout, It's brutal cardio! -
Warm up, box step ups and swiss ball hammy curls. Good squat session. 1056, 1456, 1656, 1456, 10520. Bar position felt iffy tonight. Not sure why, normally I can feel the difference between a high and low bar position. Kinda caught in no man's land tonight. But in saying that the actual lifting was smooth as. Full set at 160 is sweet as.<br />
<br />
Bench has moved up to 110kg for 4-6 reps so I pyramid train 1006, 1106, 1104-6. I just need a spotter on the last set. I've worked on keeping my Traps/Delts flexed before and during the lift. Gives you a much better base and protects the shoulders.<br />
<br />
I have definitely noticed an improvement in strength in the last wee while. The extra KB work is paying off. All those one handed exercises do help you get more stable/stronger. All good! -
Short sunday session today. Bench, leg press and hammie curls. Lots of sets for legs, just keeping adding weight until we maxed out. Walking will be a challenge tomorrow!
-
Killed myself with KBs tonight. Although in saying that I'm flinging the 20kg and 24kg KBs around like it ain't no thang! The one handed supersets - swings, front squats and swing and press are really going well. My stability in DL's and squats has improved a heap. <br />
<br />
It does show how unfit I am though - 2 rounds of supersets and I'm farked! Improving slowly but as always when I'm pushed for time cardio is the first thing to go!<br />
<br />
Overall training is pretty mint at the moment. Trying to work on 3 sessions during the week plus a weekend workout... work in progress lol -
The best place to buy them is No1Fitness<br />
<br />
[url="http://www.no1fitness.co.nz/crossfit-equipment/coloured-kettlebells.html"]http://www.no1fitness.co.nz/crossfit-equipment/coloured-kettlebells.html[/url]<br />
<br />
Waaaay cheaper than a couple of other places I found. 20, 24 and 32 was the set I was keen on. The shipping charge is pretty brutal aw! bit of a workout for the courier!!<br />
<br />
If you find anywhere cheaper let me know! -
DL's, overhead press and some arnie shoulder press tonight. Was a bit pushed for time so tried to power through. Managed a lift at 180kg on DLs but had the familiar twinge in the left cheek! farking frustrating, must be technique I reckon. It's on my weaker side (well I'm right handed) so I wonder if I lead slightly with one side. It goes away pretty fast and I only get it on DLs... kind of weird as a few other exercises have a similar range of motion through the hips.<br />
<br />
Overhead press was ok, busted out 3 sets at 60kg. Seated arnie shoulder press at 20kg and then 24kg. The weight feels light but that burn kicks in and the last few reps of the final set hurt! But I was a big boy and held back the tears though : )<br />
<br />
Saturday workout lined up. Didn't manage a third workout during the week, but if I can do Mon/Tues/thurs then a sat workout that should work ok. Trouble is my weekend sessions are usually heavy work so it takes a few days to get over the soreness. -
Surely adding some weights won't hurt the weight loss? increased muscle mass = more fat burning??<br />
<br />
Maybe give yourself one workout a week to shift some tin? You'd been improving your lifts too! -
Had pretty much the whole week off with a flu/virus. Just aches and utter fatigue. sucked the kumera aw!!<br />
<br />
However the awesome work by you guys got me off my arse today and out for a run! Aim was to just keep going - probably did 3km-ish. Didn't stop and actually went a bit quicker than I'd expected. Zero knee pain which is great, esp since I'm hovering around 103kg at the moment. Strength gains etc have been really good this year but cardio and getting to a better fat % haven't been very successful. <br />
<br />
Previously I'd given running away (prob 2 years ago now!) due to bad knee pain. Can't make any great claims off the back of one saturday jog but when I think about it my knees haven't hurt at all for ages.<br />
<br />
As Ice Cube would say "It's been a good day"! reckon a cheeky beer or two during the rugby is on the cards!
