Pushing Tin - Paekakboyz Training Log
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Totally agree Paeks, Two recent benching sessions ( for the first time in 3 or so months ) has me damn near my best again, obviously the assistance exercises work wonders, you know the old cliche of one step backwards two steps forwards and all of that. I've been doing high reps with dips but not adding weight, time I stepped it up and added a plate or two now......
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yeah bro it definitely works - PT is big on the role of the back in benching too. All about the bar position through the push and when each group of muscles gets activated. Stronger though the triceps and back means waaaay less stress on shoulders which is super important. He's a Nazi about pressing in an arc rather than straight up and down too. God forbid the bar doesn't touch your chest either! No pussy benching on his watch yo!<br />
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All about learning good form and building up from there. Funny when we are training and he points out the guys who stack on the weight and barely lower the bar at all! You don't want to be that guy!<br />
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Hmm with all the talk of supplements I'm kind of interested in those pre-workout thingys. Might hijack Kirwan's thread - seems there is a bit of discussion happening there about the different types etc. -
[quote name='Paekakboyz' timestamp='1359066350' post='339471']<br />
yeah bro it definitely works - PT is big on the role of the back in benching too. All about the bar position through the push and when each group of muscles gets activated. Stronger though the triceps and back means waaaay less stress on shoulders which is super important. He's a Nazi about pressing in an arc rather than straight up and down too. God forbid the bar doesn't touch your chest either! No pussy benching on his watch yo!<br />
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All about learning good form and building up from there. Funny when we are training and he points out the guys who stack on the weight and barely lower the bar at all! You don't want to be that guy!<br />
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Hmm with all the talk of supplements I'm kind of interested in those pre-workout thingys. Might hijack Kirwan's thread - seems there is a bit of discussion happening there about the different types etc.<br />
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Yeah despite not benching for ages I had less shoulder ache than usual which means I must have been doing something right cos that shit gets worse as you age, not better ! -
[quote name='JK' timestamp='1359069825' post='339477']<br />
hey Paekak I'd happily spoon out a sample of a couple I have and post em to ya if ya want.<br />
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Chur, that would be choice mate. I'm trying to drop weight so I don't really need creatine etc (at least as I understand it working) but a pre-workout super charge sounds fun! I'll pm you my addy... I promise this is the first time anyone has posted me white powder!!<br />
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I do wonder about that van with the tinted windows parked down the street though! -
[quote name='MN5' timestamp='1359070132' post='339478']<br />
Yeah despite not benching for ages I had less shoulder ache than usual which means I must have been doing something right cos that shit gets worse as you age, not better !<br />
[/quote]<br />
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I know a lot of pressure gets put on your shoulders when your elbows go below your body at the bottom or your press. If that is happening you need to adjust your grip width so your elbows don't go as low. Seems to be a consistent message from trainers (inc the Youtube crowd). Also when you take the bar off the rack treat it like a pull down (more upperback/traps) rather than putting all the pressure on your shoulders. That was a good tip that has worked for me. Esp when lifting heavier weights. -
How much creatine ya got MN5?<br />
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Taking creatine wont make ya fat or bloat you up big time. It will make ya retain a bit more water so muscles etc may look a bit fuller but that will drop away once ya finish it.<br />
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Paekak - Alot of pre-workouts contain a very small dose of creatine in them as well but not really enough to make a difference. More so to just assist further if already supplementing. And btw, none of this powers white! -
guess it depends on what else you are eating? That's probably Bart's area moreso than mine. I just seafood and eat it! But my eating habits are much better now I'm back from holiday etc - like you I am keen on the fatbusting while retaining strength and bulk.
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[quote name='JK' timestamp='1359073414' post='339483']<br />
How much creatine ya got MN5?<br />
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Taking creatine wont make ya fat or bloat you up big time. It will make ya retain a bit more water so muscles etc may look a bit fuller but that will drop away once ya finish it.<br />
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Paekak - Alot of pre-workouts contain a very small dose of creatine in them as well but not really enough to make a difference. More so to just assist further if already supplementing. And btw, none of this powers white!<br />
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Boo!! and I bet you'll tell me I don't snort it either! what a jib!!! -
as long as you don't have to shelve it!!!
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I have been taking creatine for about 8 weeks, and to be perfectly honest, have noticed sweet FA change in anything. JK's power eating book has got a good chapter on it dispelling all the myths about water retention and so on. Have a read through that chapter JK. After reading that I decided to try it out, and yeah, well, dunno!! CAN't hurt anyway!
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I find the water retention does happen a little bit but the effects are minimum if you avoid the unnecessary loading faze. I only take it when I do heavy weights sessions and avoid it entirely on my down weeks. I usually do 4 weeks on and 2-3 weeks off. <br />
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It's the same as most supplements, it's only when you stop using it that you notice how well it works -
when I was in my early 20's and a real gym bunny along with all the other sports I Played, I couldnt put on any weight, I tried every supplement (legal) under the sun, but 82kg I stayed!<br />
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Little did I know I just needed to jump on a plane and go live in the UK!! 20kg in 6 months! WTF!! -
Lager and curry aye!!<br />
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Gym session this morning. Dumbbell rows. 406, 506, 506, 504 each arm. Lucky I took my straps - grip started to go on reps 4+ in the last couple of sets.<br />
Hammer pull downs (machine) 706, 706, 606, 606. Dropped the weight a bit to get a full range of movement. Really like how these one stretch out your lats.<br />
Deadlifts, warmed up on 60kg then sets of 4 at 100, 120, 140, and a couple of reps at 160.<br />
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Afternoon workout was shovelling topsoil for a planter box (4.5m long) off a trailer, luckily we didn't have too far to wheel barrow it. Topped up with bags of compost so that made the final stage easier. Fark she was hot though. Sweating like a you know what!!<br />
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Got some more garden/outdoor stuff to do tomorrow so it'll be a pretty active weekend. -
Dont like Indian food at all funnily enough...but in part too much beer other part becoming a man <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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No gym visit today but a fair whack of activity. Two trailer loads to the tip and to make it 'fun' I added cardio by running to get more stuff to load into the trailer. Then a visit to the folks where Dad and I did some 'delicate' trimming of a tree... with a chainsaw. Took off some decent branches and then it was straight into the pool. Amazing weather down in wellies at the moment. Hot and still = beautiful!
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Another hot day in workout land.<br />
Box step-ups - 6 reps each leg with 16kg KBs in each hand. 3 sets done as super sets with hamstring curls on swissball (14 reps)<br />
Box squats - getting deeper now, well below parallel but heavier weight is the focus on these bad boys. 1406, 1606, 1406. Got a bit of sunburn on the back/neck on sat and sun. Fark the bar hurt like a bastard today! I was tough and didn't cry though.<br />
Standing press. 606, 606, 606, Just the bar - reps from in front to behind the head until failure. <br />
Reverse woodchops. 6 reps each side and 3 sets in total at 10kg, 15kg and 20kg.<br />
BBBT round the worlds. 2 sets of 20 reps with 20kg plate = kicked my ass. Shoulders and core were burning. Really keeps you honest, if you don't get a good extension you are liable to smack your melon with the plate!<br />
Ditched seated row as some chumps were doing a bloody marathon session<br />
Drop set of barbell bicep curls. Two sets. 30kg12, 20kg16, 12.5kg*20 then 12, 10, 17 at the same weights. Arms were on fire - great way to get a mean pump.<br />
Finished with a couple of planks - funnily enough it was my legs that let me down, core seemed ok. twice through for a minute each. -
Y and T rows. 3 sets of 6 at 4kg<br />
Bent over row (60kg) supersets with cable flies (setting 12? no idea about weight) 6 reps of each, 3 sets.<br />
Bench 60kg6, 80kg6, 100kg6 supersets with widegrip seated row 100kg6, 90kg6, 90kg6. Finished up with a set till failure on 65kg for rows. Also did 110kg2 and 120kg1 so I was pretty happy with that. Bench is waay more challenging with the row added in.<br />
Bent over dumbbell row supersets with one arm dumbbell press (lying on the ground). 40*6 for each arm for 3 sets. Utterly killed me, but I avoided smacking myself with a dumbbell on the final set!<br />
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Chest and back in the same day gives you a mean pump - feel about half again as broad! Hulk mode ha ha
