Pushing Tin - Paekakboyz Training Log
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Oh yeah, 2013 boys!! Lets smash some tin!!<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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!
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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:' />
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yep, nothing like dipping twice your bodyweight to get you working hard! gulp!
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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!!
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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!
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Rolled out hammies, glutes, and legs.<br />
Front squats - 640kg for 3 sets.<br />
Thrusters 640kg for 3 sets. Front squat form is getting much better. More flexible through wrists and getting the hang of thrusters too - using power from legs/hips to drive the bar off my shoulders, lets you get under the bar and switch grip. Looking forward to adding some weight on this one! <br />
Light set of squats 100*10 for three sets. Getting nice and deep now. Not quite ass to the ground but well below parallel.<br />
Weighted dips - 6 reps for 3 sets with 20kg dumbbell on the belt. Finished pretty sweet on those so I reckon I could manage 30kg. <br />
Superset of tricep kickbacks (while lying down) and hammer curls. 6 reps for each, 3 sets. 12.5kg on triceps and 17.5kg on the hammer curls.<br />
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Working hard on keeping the intensity up at the moment. Cranked this out in about 35min.
