Pushing Tin - Paekakboyz Training Log
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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 />
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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 />
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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 />
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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!
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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 />
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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 />
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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 />
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[url="http://www.no1fitness.co.nz/crossfit-equipment/coloured-kettlebells.html"]http://www.no1fitness.co.nz/crossfit-equipment/coloured-kettlebells.html[/url]<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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As Ice Cube would say "It's been a good day"! reckon a cheeky beer or two during the rugby is on the cards! -
sorted myself some new runners yesterday - lol it's like night and day with my old ones. Funny how you never notice how smashed your old pair of shoes are until you try on new ones.<br />
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Gym tonight and a short run tomorrow. Going to make sure I break the new shoes in properly. -
A good friend, a runner (I did the 4-5 hour mountain hike with him), has been telling me about forefoot landing (as opposed to heel landing). Shorter faster strides, weight a little forward, like a shuffle. And it goes along with much thinner soled shoes that match the shape of your foot closely. It could help with the knee and also cardio, by being able to do longer runs. Let me know if you wish to learn more about that. For me, hiking (or cross country skiing if not in such a hot country) is the bomb. I use Teva sandals to let my feet move naturally and protect my knees/ankles.<br />
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IMO it's a great day when you can complete a workout without any injury. Congrats on the improved knee. A few more workouts and you've earnt another beer on Saturday. -
Funnily enough I've been using the midfoot strike aka forefoot landing rather than a heel landing. I'd considered going to the vibram runners (the toe shoes!) but decided I'd best get a solid base of running before something that drastic. Well drastic compared to not running at all. The forefoot strike does feel a lot more natural - kind of like you are making better use of your momentum rather than slamming down on your heel. Will see how things go.<br />
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Squats, core, bench and arms tonight. Felt weak tonight, just wasn't feeling it. Didn't eat that much today but it's not like I was starving myself. Pretty sure legs had recovered from the weekend jog. More likely the illness last week is still having an effect. But it all counts, I'm sure I'll be firing on all cylinders soon enough! -
Yeah, everything I've read about it seems to point to it being a more natural running style. Or at least a lot better in terms of impact and strain on your legs etc. Once I've got a better base running fitness I'm keen to progress to those vibram toe shoes. I've noticed a huge improvement in my stability etc when squatting and DL-ing in barefeet rather than in runners. Amazing how much difference there is in not having that extra padding under your heel.<br />
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Weather is average today so my planned run has turned into a KB session... lots of fun!! -
Smashed out a good KB session tonight. Was a bit tired/sore from yesterday but went hard anyway. A run is on the cards tomorrow, normally I get gnarly sore hammies and glutes after the KB workout. Hopefully I'll be good to go.<br />
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Had a bit of a laugh though tonight. A guy was doing DL's and just slamming the weights down. I could see my PT working with someone nearby and he was fuming. Along with leaving weights on the bar throwing weights around like that is his pet peeve! The guy was getting a few looks but seemed oblivious to the attention. Muppet! -
Ahhhhh there are punks like that at my gym too. One of the guys even drops the weights behind him after doing overhead press.....fkn piston wristed gibbons!<br />
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Kettlebells eh...aint done them for ages. Always in for some punishment when kettlebells are involved! -
wtf? drops it after overhead press!!? What a douche! That can't be overly popular with the folks that run the gym
