Pushing Tin - Paekakboyz Training Log
-
Finished work for the year and snuck out at 2pm for a workout. Repeat of bench/back workout - good stuff.<br />
<br />
It is muggy as in Wellington at the moment - 20 odd degrees and low, low cloud - lots of poor buggers having flights cancelled. That just equals a sweat storm!!<br />
<br />
Dialling in the form and was happy with intensity today. Really smashing out the supersets. Bench was good but seated row (wide grip) kicked my ass.<br />
<br />
Thursday session and a final visit to the PT on Sat morning. Should see me sorted leading up to Xmas! -
maintenance workout again - prepping for that 8am session with PT on sat.<br />
<br />
Shoulders and upper back still a bit sore but in a good way - time to enjoy the sunshine and the odd cheeky beer! -
Early morning workout with PT today. Haven't been up that early on Sat for ages!<br />
<br />
Wall squats, front squats and then front squat and presses. Challenging in terms of flexibility and just learning the motions etc. Wrist flexibility needs work but happy with the rest of it. Using your momentum out of the squat throws the bar off your shoulders so that reduces pressure on your wrists - a really good indicator of whether your form is good!<br />
<br />
Weighted tricep dips then supersets of dumbbell tricep extensions (lying down) and hammer curls. Key with the curls is locking out through the glutes - totally stops you swinging with the curls even when you are getting tired.<br />
<br />
So that completes my new 4 day programme - got a nice mix of stuff to work on. Looking forward to making some solid gains in 2013! -
Back workout this morning.<br />
<br />
Dumbbell rows, close grip lat pull downs, bent over barbell rows, cable lat pulldowns. High weight and low-ish reps. Nice stretch out on a muggy wellington day! -
Oh yeah, 2013 boys!! Lets smash some tin!!<br />
<br />
Had an excellent holiday break. Didn't get along to the gym but plenty of work in the garden/outdoors. Consumed more beer Dec/Jan than the 11 months prior to that! Sun was shinning but it was a wet silly season! <br />
<br />
Back tonight for a blow out session. Will run through a couple of sets of the major exercises just to wake things up. Then it's all systems go! Have picked up a wrist injury over the holidays though, only really noticed it a week or so ago - no idea what I actually did to mess it up but I can work around it (can't apply pressure palm down) as it doesn't impact on grip or pushing if I keep my wrist straight.<br />
<br />
Getting old I guess! -
Didn't make it last night but hit the gym tonight for a blow out. Rolled out legs, glutes, lower back. 5 sets of squats - going pretty deep, not quite ass to the ground but well under parallel. 1006, 1206, 1406, 1006, 1008. Felt pretty sweet, wasn't really pushing for weight, just to get back in the routine.<br />
Bench next 606, 806, 1006, 1006, 6010. Wrist was ok but didn't want to push it too far.<br />
Finished with hammer curls - 17.510, 17.510, 15*10.<br />
<br />
Fingers crossed the body doesn't pack a sad with this surprise gym attack! I did have a beer with dinner so I didn't go into full system shock <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/drinks.gif' class='bbc_emoticon' alt=':drinks:' /> -
Hot, muggy and sweating. Solid session tonight. In and out in just over 40min so intensity was right up there.<br />
<br />
Y - T bent over rows - 4kg. Working stabilisers. 3 sets of 6 reps.<br />
Supersets - Bent over barbell row and cable flies. 60kg6 on barbell, Just over midpoint setting on cables for 12 reps. 3 times through<br />
Bench press supersets with wide grip seated row.<br />
Bench 606, 806, 1006, 1103, 1202. Seated row 856, 856, 856, 704<br />
Superset of bent over dumbbell row and one armed dumbbell press (lying down). All done with 40kg and sets of 6 each arm. The lying down press is brutal. You have to control the descent so you don't jar your elbow into the ground. The last set was a battle versus the wobbly arms! Nothing like trying to avoid smacking your melon to keep your form good! For the bent over row I'm propping one arm against a wall - keeping locked through the core. PT said he doesn't want to see any rotation through the torso - just the rowing motion.<br />
<br />
Good stuff -
yeah dips make a big difference. PT has me doing weighted dips at the moment. Wants me to get up to near body weight which is about 100kg! I've got up to 70kg before but only for 2-3 reps, and they weren't full range ones either!<br />
<br />
23 @ 75 is excellent work! -
I've seen a guy doing dips with 5 plates! ffs it was insane. Didn't get many reps in but kudos for actually being able to move with that much weight!
-
100kg is 5 plate innit ? You'r trainers gonna have you doing that <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' />
-
yep, nothing like dipping twice your bodyweight to get you working hard! gulp!
-
Wouldn't want to have the chain too short... catching your bits between two 20kg plates isn't the best way to start your day!!
-
I'm working my way toward it ha ha - I'm doing the dips workout tonight. Can't recall offhand what my PT had me starting on... nowhere near 100 kegs though!
