Pushing Tin - Paekakboyz Training Log
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Rolled out for warm up - gym was farking packed tonight, all the Institute of sport guys were doing a group session. About 7 Japanese dudes and an older Japanese guy training them. I wondered if they are on a training and rugby exchange... should just bowl up and ask. Nice guys, and some of the stuff the trainer has them doing is pretty classic. Setting up gear to mimic rucks and stuff.<br />
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Box squats - getting militant on these. Straight to the box with no extra plates. That takes me a bit below parallel which is what I'm trying to improve. Had to dial back the weight while I'm working on going lower. 1006, 1406, 1606, 1606, 1406, 10010.<br />
Military press - 60kg6, 70kg5, 60kg6<br />
Reverse woodchops - 20kg6 reps each side * 3 sets<br />
BBBT round the worlds - 20kg plate, 20 reps * 2 sets<br />
Wide grip seated row - 100kg4, 904, 904, 806<br />
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Good pump afterwards. Had been feeling super strong through my core (contrary to appearances!!) after the front squat workout the other day. Dang, front squats are the best core workout ever. -
Short squats and tricep workout today<br />
Rolled out <br />
Front squats - 40kg standing to warm up wrists/arms and back. Then 405, 605, 705, 705, 605, 405. Still had some juice in the tank so moved to back squats. 10010, 1406, 1406, 1006 that got the burn going!<br />
Weighted dips - 26kg6, 32kg6, 40kg6, 32kg6, 26kg*6, bodyweight * 10 -
Chest and back - also saw some of the English cricket dirt-trackers working out... actually hogging all the squat racks - I snaffled a bar off them for bent over rows before I'd figured out who they were.. staunch aw!!<br />
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Double scooped today on my pre-workout powder... all the cool kids are doing it!!<br />
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Y-T bent over rows with 4kgs - 3 sets of 6 reps<br />
Superset of bent over rows @65kg and cable flies. 6 reps rows - torso locked out and powering the bar up to smack you in the chest, 12 reps on the cable - 3 sets<br />
2 lots of stretching for bench<br />
Bench and seated row supersets.<br />
Bench was 80kg6, 100kg6, 100kg6 and row was 100kg5, 100kg4, 90kg6 - really getting the hang of the new bench position, feels a lot more solid and I don't flare my elbows at the bottom of the lift either.<br />
Superset of one arm bent over dumbbell rows and one arm close grip press - both 40kg and 6 reps each side. 3 sets all up.<br />
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Really noticed having more juice on the last two supersets. Bench and row were solid and I smashed out the 40kg row and press. Hardly any movement through the torso for my rowing today - barbell and dumbbell. I was stoked about that. Core strength is really improving. I love having core work integrated with weights - lots of locking out for rows, squats etc all helps. -
Solid workout tonight.<br />
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Rolled out then into box squats - really happy with how these are going, still working the weights up now that I'm going deeper.<br />
1006, 1406, 1606, 1406, 10020 - still have a slight hip flexor/groin twinge from front squats so I didn't go heavier than 160 today. <br />
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Front squat stance - to stretch out hands/wrists and triceps. 40kg and 3 sets of about 20sec. Snuck in a couple sets at 40kg at the end. 26 reps.<br />
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Military press - 606, 606, 606, 4010 - I've dropped the weight a bit to work on good form<br />
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BBBT round the worlds, 2 sets of 20 at 20kg<br />
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Close grip bench 606, 806, 1006<br />
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Seated row 1006, 1006, 906, 90*6 -
[quote name='Paekakboyz' timestamp='1363239217' post='351797']<br />
[b]Solid workout tonight.[/b]<br />
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Rolled out then into box squats - really happy with how these are going, still working the weights up now that I'm going deeper.<br />
1006, 1406, 1606, 1406, 10020 - still have a slight hip flexor/groin twinge from front squats so I didn't go heavier than 160 today.<br />
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Front squat stance - to stretch out hands/wrists and triceps. 40kg and 3 sets of about 20sec. Snuck in a couple sets at 40kg at the end. 26 reps.<br />
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Military press - 606, 606, 606, 4010 - I've dropped the weight a bit to work on good form<br />
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BBBT round the worlds, 2 sets of 20 at 20kg<br />
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Close grip bench 606, 806, 1006<br />
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Seated row 1006, 1006, 906, 90*6<br />
[/quote]<br />
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Must have been inspiration from seeing me brudda ! -
Saturday workout<br />
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Seated chest/shoulder machine - 40kg8, 60kg6, 70kg6<br />
Standing shoulder press machine - 40kg8, 60kg8, 60kg8<br />
Bent over row with barbell - 70kg8, 80kg8, 80kg8<br />
Kneeling cable bicep curls - 175kg8, 17.5kg8, 21.5kg8<br />
Did a couple of sets of dips on the rings - they have them setup in a training room. Managed a few shaky reps! maybe 3-4 each set. Trick was to keep your hands pushing into your sides/hips. Otherwise you just get wobbly. A new weekend work-on!! -
Rolled out<br />
Front squats - 3 sets with bar to loosen up. 3 sets @ 40kg holds.Then 60kg4, 704, 804, 902, 604. Reckon 100kg would be sweet for a couple of reps. PT was working with another guy nearby and gave me the thumbs up on form = stoked!<br />
Weighted dips - 40kg6, 40kg6, 36kg6, 20kg10, bodyweight20 seeing clear improvement on these puppies, good stuff.<br />
Superset of tricep extensions and hammer curls. 12kg6 for triceps/18kg6 for hammer curls. 3 sets.<br />
Renegade rows with 18kg KBs. 3 sets of 10 reps. Was nailed at the end of these.<br />
Plank - 2*1min holds.<br />
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We've got a new PT at the gym too... Henry Fa'afili!! By all accounts so far he's good value. Still buff as a mofo! -
Went yesterday. Back and triceps.<br />
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Seated row 6 sets<br />
Bent over rows 6 sets<br />
Lat pulldowns 6 sets<br />
Dips on rings (in crossfit type area). 3 sets of 2-4 reps each. Stupidly hard! esp when you are over 100kg!<br />
Kneeling tricep pushdowns 6 sets<br />
BBBT round the worlds 1 set @ 16 reps<br />
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Feeling it today! -
Had a few days off ill, then we've been doing some reno at home so that's kept me busy.<br />
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Snuck into the gym last night for a quick squat session. No pre-workout magic potion today.<br />
Rolled out and did a lot of work on stretching hip flexors - learnt a new stretch that is really working well.<br />
1008 warm-up without box then 1006 with box just to get things firing. The box height means I go about 3-4cm below parallel so that is right on target<br />
Box squats 1406, 1606, 1704, 1606, 1406, 1006<br />
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Can feel it in the legs today! really pleased that I'm building the weight back up now I'm squatting deeper. I've done 140 without a box so I could squat deeper and that felt ok, I still get that little dip/tuck at the bottom though. Still a long way to go before I've got the 'ass to the ground' form sorted, at least when lifting anything over 120ish.<br />
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Chest and back tonight. Rawww get some!! -
Chest/back workout. No pre-workout juice this week. Forgot it yesterday so figured I'd have a week off.<br />
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Dang it was muggy as a mofo today. Sweated like nobodies business.<br />
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[color=#282828][font=helvetica, arial, sans-serif]Y-T bent over rows with 4kgs - 3 sets of 6 reps[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Bent over rows - 60kg6, 706, 706 - rocked these out today. Barely any movement through torso and good bar speed.[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Cable flies - 3 sets of 10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Forgot to stretch for bench...whoops[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Bench and bent over dumbbell rows (too hard to try and superset bench with seated row, gym is pretty busy atm).[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Bench 80kg6, 100kg6, 100kg6[/font][/color]<br />
[font="helvetica, arial, sans-serif"][color="#282828"]Dumbbell rows 26kg*6, 3 sets[/color][/font][color=#282828][font=helvetica, arial, sans-serif][size=4] [/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Superset of one arm bent over dumbbell rows and one arm close grip press - both 40kg and 6 reps each side. 3 sets all up. Felt like a spew on the last set, these kick my ass.[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4] [/size][/font][/color] -
Leg session today. Brutal.<br />
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Leg press - 200kg10, 2408, 2808, 3208, 3606, 4006, 4006<br />
Standing hammy curls, one leg at a time - sets of 10, 10, 8, 8, 8, 6, then two dropsets of 8. No idea about the weight settings on these... 3/4s of the weight stack maybe? Machines always confuse me lol. <br />
Lying down hammy curls - 4 sets of 8, again working with about 3/4 of the stack.<br />
Sitting calf raises - 30kg12, 50kg12, 60kg12, 65kg*12<br />
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Totally snotted by the end of the workout. Forgot my home phone number when I needed to call the missus - ha ha my mate took it as a compliment toward a mean workout! Could have gone heavier on the leg press, back//front squats are definitely doing there job!<br />
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Looking like a chest and tricep day tomorrow too - do work son!! do work!! -
Sunday fun = Floor press bench. Joy!!<br />
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Second part of the weekend workout - legs and chest. Stuck to the one exercise for a mix of volume and cracking a 1RM. Bringing the bar down so your elbows touch the ground smoothly is tough, especially when the weight goes on. By the 3rd/4th sets we'd both got the hang of it - Slow downward, pause, boom! Made for a mean workout.<br />
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60kg8 warm up, [size=4]1006, [/size][size=4]1106[/size][size=4], 1203[/size][size=4], 1301[/size][size=4], 1401, 1202, 1104, 1006, 6010[/size]<br />
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My mate worked up in 10kg's to a rep at 170. But I've seen him hit 2 reps of 200 on decline press. A reasonably strong dude!<br />
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Then home for 2.5hrs of demo - ripping out hardie board and gib in a storage room that is becoming a pantry... eventually -
Yeow! 100kg2 on front squats today. That's with a bit of a groin strain too. Stoked.<br />
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Rolled out - bit of a wait for the squat racks today.<br />
40kg20sec count in front squat stance. 3 sets, just to get things firing and stretch out arms/hands<br />
60kg6, [size=4]60kg6, [/size][size=4]80kg4, [/size][size=4]90kg4, [/size][size=4]100kg2, [/size][size=4]100kg2, [/size][size=4]60kg6 - I've worked out my stance now and getting high elbows is heaps easier. I'm much more flexible now, and if the bar is pressing against your throat you know it's in the right place! Also a lot more upright at the bottom of the squat - that makes a massive difference.[/size]<br />
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[size=4]Weighted dips 20kg6, 32kg6, 40kg6, 40kg4, 32kg4, 20kg4, bodyweight6 [/size]<br />
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[size=4]Renegade rows 2 sets of 10 with 18kg KB[/size]<br />
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[size=4]I was stoked with the front squats, went back and checked and 70kg was my max before today... somehow I forgot that and pushed up to 100! chur[/size][size=4] [/size] -
[quote name='JK' timestamp='1365495690' post='358267']<br />
Well done mate. Mean front squats.<br />
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And dips with 40kg is beast too bro! Respect<br />
[/quote] R E S P C E T.....aw fuck it you know how to spell it mutha fucka.......but yeah huge effort pal, that shit ain't easy....... -
ugh, man I am feeling it today. Legs and hip flexors are nailed, def walking funny lol.<br />
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Chest and back tonight - time to up the weight and imagine CT Fletcher yelling at me! awesome -
[quote name='Paekakboyz' timestamp='1365548825' post='358350']<br />
ugh, man I am feeling it today. Legs and hip flexors are nailed, def walking funny lol.<br />
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Chest and back tonight - time to up the weight and imagine CT Fletcher yelling at me! awesome<br />
[/quote]CT Fletcher ate 7 cheeseburgers and 4 big macs a day for about 20 odd years. True story. -
Chest/back tonight.<br />
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Y and T raises @4kg 3 sets of 6<br />
Bent over barbell rows. 656, 756, 806, 656<br />
Cable flies @ 10 setting. 3 sets of 12<br />
Bench press super-sets with bent over dumbbell rows. 28kg dumbbells6 after each bench set. Bench was 80g6, 1006, 1005. <br />
Braced, bent over dumbbell row super-set with close grip dumbbell press - while lying on the floor. 42kg for the rows and 40kg for the press. 3 sets of 6 each arm. -
[color=#282828][font=helvetica, arial, sans-serif]Leg press - 200kg8, 2406, 2806, 3206, 3606, 4006, 4406 [/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Standing hammy curls, one leg at a time - 3 sets of 6. Treated these like negatives and went really slow on the release. [/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Lying down hammy curls - 4 sets of 6[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Sitting calf raises - 40kg10, 60kg8, 60kg8[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif][size=4]Looks like we'll be doing a chest session tomorrow - should be fun![/size][/font][/color] -
Chest day today.<br />
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Flat Dumbbell press and cable cross overs.<br />
Dumbbells - 408, 466, 506, 466, 466, 406, 40*6. Epic pump afterwards, was happy to work up to 50kg. They've got new weights/dumbbells and the grip is a lot fatter on these news ones. Takes a bit of getting used too but the weight ain't changed!<br />
Cable flies @17.5kg, 4 sets of 8.<br />
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So short and sharp - still feeling legs from yesterday. Now I'm off to gut the rest of a room and take a load of gib and crap to the tip.
