Pushing Tin - Paekakboyz Training Log
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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 -
Maintenance day today.<br />
A good 15min rolling out legs and lower back. Painful as sin but it's making a huge difference in flexibility and how deep I can squat.<br />
[size=4]Wall squats after that. 3 sets of 6 with a good 2-3secs pause at the bottom. Making progress but I think it's my hip flexors that aren't letting me stay upright from my hips up. But it's still progress![/size]<br />
Overhead press (squatting). First attempt with the bar rather than wooden dowel - fark it's tough, lots of technique to have the bar in the right position and still perform a good squat. A long way to go on this one!<br />
[size=4]One leg [/size]Romanian[size=4] deadlifts next. Using the wooden dowel, running it down the leg and extending the other leg back behind me. Got to do it real slow. 3 sets of 6 for each leg.[/size]<br />
One arm waiters carry with 12kg KB - a set each side (walking about 15m) then a set of Y-T rows with 4kg dumbbells.<br />
Forgot my shoes so I was working out in jandals today! skipped the farmers walk at the end. Didn't fancy carrying a 50-60kg dumbbell around with em on! -
Nothing yet mate - but if my mailman is looking super buff next time I see him I'll be suspicious!! reckon it'll arrive tomorrow... or they are running ID and background checks on us lol! I saw Bartman post on FB about Rage getting him amping, keen to try it out now!
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You should upgrade from the foam roller to a hard medicine ball - it really gets in!! talked to a guy today who uses a golf ball for his glutes, I was like wtf!! that would hurt like a mofo (and you'd have to be careful not to slip and lose it!)
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what is this rolling you speak of?
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[quote name='taniwharugby' timestamp='1359534509' post='340496']<br />
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what is this rolling you speak of?<br />
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Idea is that you can stretch for muscles but stretching ligaments is trickier. People use foam rollers (or medicine balls) to roll out their ligaments. A lot of runners do it for their IT bands to help avoid runners knee as well. <br />
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PT has me using a medicine ball as he says I need something harder than a foam roller for 'dense leg/glute muscle' - Hmm is he calling me a big arsed mofo?!! lol. I've tried the roller and I just squish it, medicine ball works a treat though. It's made a big difference to flexibility - I'll even roll out a bit more during a squat session. Would definitely recommend checking it out. -
I have a solid rubber 10k medicine ball, so will give it a crack, good thing to do while sitting in front of the tele, especially as I do have minor niggles with my lower back from time to time
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That should be perfect. If it hurts you know you are doing it right!!
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KaPow!! took a dose of Jacked and whoa!! We did triceps today and I was smashing the reps out.<br />
Close grip bench 60kg8, 80kg, 8, 100kg8, 100kg8<br />
Cable pull downs sets of 12, 12, 10 on the second heaviest setting and another set of 8 on the heaviest setting. Really noticed the difference on this exercise.<br />
Weighted dips (with 20kg DB). 10, 10, 8, 8 then a set of 12 with no weight. Reckon I could have done more but we were a bit pressed for time.<br />
Barbell skull crushers to finish. 25kg10, 35kg10, 35kg10<br />
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Got a mad pump and felt fully dialled in during the workout. I hear Rage is better so I'm planning on using that for my squat session on Monday. I think I'm going to pick up some for my two heavier workouts. -
Awesome bro. I've found jack3d to give a pretty good pump too but not that much stim.<br />
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Wish I had some hyperFX to pass on to you. I use it for legs days and its another level altogether.<br />
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The funny thing with these preworkout products is that everyone seems to respond differently and therefore have their personal favourites. Just takes a bit of trial and error.<br /> -
Yeah I'm keen to see how each one works out. What's the deal with pump versus stim?? how amped up it gets you versus how much more you can lift?<br />
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My training partner was sold too! he noticed the effect and is going to give Rage a go. I think he's used them before and had success. -
Stim is more on the focus and energy side. Gives you the go go to keep intensity up and lift like no tomorrow<br />
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Pump products cause massive increases in blood flow which means bigger muscle pumps and supposedly increases in strength and muscle growth as well as faster recovery from training.<br />
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Most pre workouts will deliver a bit of both which is a nice combo but can get standalone stuff too
