Pushing Tin - Paekakboyz Training Log
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[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. -
Went to LATvia today, knocked out a back workout that CT would be proud of!! I had multiple sets where I was finishing up light headed. Definitely lifting right near the edge today, good fun! But stoked that the work I've been doing with my PT to focus on back is paying off. Love how work in one area has pay-offs in others, I find the science of it all really interesting.<br />
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Seated cable row - mixed sets of one arm and both arms. Sets till failure at 66kg, 76kg, 86kg, 101kg, Became a real core workout as you fatigued, especially on the one arm rows. Cables really give you the chance to stretch out through that range of motion. <br />
Lat pull down machine - big yellow framed beast. Grip just outside shoulder width. Sets of 8-10 with 60kg each side, then 70kg, and then 80kg. Finished with a set at 60kg till failure. Used straps on 70kg+ sets[size=4] [/size]<br />
[size=4]Lat Pull downs with close-grip handle. 80kg10, 90kg8, 101kg5, 90kg8, 80kg8, 66kg10. Strapped up after the first set on these puppies, forearms were super pumped at this stage.[/size]<br />
[size=4]Seated row machine, you sit braced and pull the arm/handle toward you. Choice of wide/close grip too. We did mid-grip (palms down) with 60kg each side10, 70kg8, 80kg8, 80kg4, 60kg*6. [/size] -
Decided to work triceps and a bit of chest today. Both of us were pretty nailed from the back workout on Sat. <br />
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Seated flies on machine to warm up. 3 sets of 10<br />
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Overhead pullover for chest/triceps. Dumbbells 26kg8, 30kg6, 40kg4 (spotted on last 2), 30kg6, 26kg6. Mate cranked up to a 60kg dumbbell, mental.<br />
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[size=4]Cable flies. 15kg10, 17.5kg10, 17.5kg6 - Back fatigue really dealt to me on the flies, form got a bit ugly near the end of each set but that's how it goes. Hopefully it's loosened up the back though, so I can actually move tomorrow.[/size]<br />
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Ezi-curl bar [size=4]skullcrushers @ 50kg - pretty mean to hang a 20kg plate at either end of the bar. Sets of 7, 6, 4. Spotted on the last rep of each set. I was trying to channel my inner CT Fletcher and lift dat shit! These smashed me bro, light headed after each set lol.[/size]<br />
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[size=4]Tricep pushdowns - Full rack for 10, 8, then added a 5kg plate and did 6, 4. Finished with reps till failure, on setting 12/14, triceps were gone-burger by the end. [/size]<br />
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[size=4]Got a bit of a twinge around the front of my hip, so taking it easy with squats. I feel it at the bottom of the squat and as I start to fire back up. Hopefully it comes right soon, keen to crack on with my squats.[/size] -
8km walk yesterday with the missus - she's getting into her walking so it was a good bit of cardio. Hips/abductors are still a bit iffy at the moment. Off to the gym later to do some stretching and bodyweight squats - only really twinges right at the bottom of the squat. And it's worse on front squats where I'm getting really low but trying to keep torso upright. Hopefully it's just a flexibility issue rather than a genuine tear etc.<br />
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Got a bit sat/sun training session planned. Man I was feeling my back and triceps all week. We munted ourselves last weekend, Awesome!! <br />
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Down to 102-103kg now - so slowly working on dropping some fat. Strength has been improving and it's pretty cool seeing more muscle definition - a great motivator! -
Evil chest session today,<br />
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Floor bench - working as high as we could. Given the gym was super quiet we used a squat rack. Floor press is just plain nasty, when your elbows touch the ground you can't activate your back at all. Means a bit activation through your chest and arms. Worked through:<br />
608<br />
806<br />
1006 (spotted last rep)<br />
1203 From this set on I was getting spotted on most reps. <br />
1402<br />
1501<br />
Failed on 160 - managed a negative though! (mate got up to 1802, farking mental)<br />
1302<br />
1004<br />
808<br />
60*17<br />
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Finished off with a set of 6 barbell skullcrushers @60kg. Arms were too shot for anything else. -
[quote name='Paekakboyz' timestamp='1367033518' post='362197']<br />
Evil chest session today,<br />
<br />
Floor bench - working as high as we could. Given the gym was super quiet we used a squat rack. Floor press is just plain nasty, when your elbows touch the ground you can't activate your back at all. Means a bit activation through your chest and arms. Worked through:<br />
608<br />
806<br />
1006 (spotted last rep)<br />
1203 From this set on I was getting spotted on most reps.<br />
1402<br />
1501<br />
Failed on 160 - managed a negative though! (mate got up to 1802, farking mental)<br />
1302<br />
1004<br />
808<br />
60*17<br />
<br />
Finished off with a set of 6 barbell skullcrushers @60kg. Arms were too shot for anything else.<br />
[/quote]Huge numbers there Paeks, awesome ! so a person can do more weight than usual on floor bench then ? -
Yeah, you can definitely do more with this version of bench. But it's kind of tricky as you have to stay in control until your elbows touch the floor. Last thing you want is to lose control and smack your elbows, I know that shit hurts! You start with a negative, then a short pause as your elbows touch, then power it up. We went from weight to a few volume sets at the end. That's the bit that makes you cry ha ha
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Ah yeah, makes sense when I picture it and not doing the full range of motion ( ie bar not touching the chest ) would help get the poundage up. As I've been saying in my thread I'm personally not touching the bench for months and focusing on push ups of all variations with a view of coming back to a PB on the manliest of manly exercises. Won't be trying that shizzle you were doing without a spotter though !!!!
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"Sweat is fat crying" - [size=4]ha ha heard that today for the first time. Cracks me up.[/size]<br />
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Yeah, having a spotter makes a big difference. Makes you push yourself and it's cool to switch to negatives on the heavier sets.<br />
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Sounds like you are getting your volume workout via the push ups. Maybe mix it up with sets of 4-6 reps @70-80% of your 1RM? Go for bar speed on the push and get explosive on those suckers. Break it up with sets of push ups till failure - remember to tell the boys that Dad sometimes needs to lay on the ground next to the weights bench... in the foetal position lol -
[quote name='Paekakboyz' timestamp='1367268857' post='362714']<br />
"Sweat is fat crying" - [size=4]ha ha heard that today for the first time. Cracks me up.[/size]<br />
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Yeah, having a spotter makes a big difference. Makes you push yourself and it's cool to switch to negatives on the heavier sets.<br />
<br />
Sounds like you are getting your volume workout via the push ups. Maybe mix it up with sets of 4-6 reps @70-80% of your 1RM? Go for bar speed on the push and get explosive on those suckers. Break it up with sets of push ups till failure - remember to tell the boys that Dad sometimes needs to lay on the ground next to the weights bench... in the foetal position lol<br />
[/quote]Well they do like jumping on my back for a bit of added resistance if I look like I'm coasting too much. -
Mean chest session today. Couple of PB's so I was stoked.<br />
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Bench - warmed up at 60 and increased weight 10kg per set.<br />
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608, 706, 806, 906, 1004, 1104, 1202, 1302, 1401, 1501 - had a spot on 130kg+ but only a light one to get out of the hole. The 130 went up real easy, was only expecting to get a single rep on that bad boy. Well pleased to hit 150!<br />
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Moved to dumbbell bench next<br />
44kg6, 50kg4, 504, 446 - the 50kg dumbbell has been a target for a while. Next target is 60kg - hopefully that will come with a heavier lift on standard bench too. -
Off to Akld tonight, tickets to see Tool tomorrow (oh yeah!)<br />
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Snuck in for a quick leg workout though. Rather than squatting barefoot I wore flats today. I've read that having a bit of extra height in the heel can make a big difference with hip inflexibility - that along with taking a week off squats and doing stretches seems to be working. Didn't get that pain at the bottom of the squat which was good. <br />
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Mixed up back and front squats to keep things ticking over.<br />
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Back squats <br />
1008, 1206, 1404, 1008 - not quite ass to the ground but getting close!<br />
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Front squats<br />
606, 804, 1003, 606 - no pain = stoked! Could get nice and low too, even when keeping torso upright it felt all good.<br />
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Bent over barbell row<br />
606, 706, 606<br />
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Military press<br />
606, 606, 606<br />
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Saw my PT as I was leaving. He confirmed what I was thinking, that as I get more flexible and squat deeper, I'll continue to hit 'sticking points'. Just something to work on! -
[quote name='Paekakboyz' timestamp='1367642241' post='363574']<br />
Mean chest session today. Couple of PB's so I was stoked.<br />
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Bench - warmed up at 60 and increased weight 10kg per set.<br />
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608, 706, 806, 906, 1004, 1104, 1202, 1302, 1401, 1501 - had a spot on 130kg+ but only a light one to get out of the hole. The 130 went up real easy, was only expecting to get a single rep on that bad boy. Well pleased to hit 150!<br />
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Moved to dumbbell bench next<br />
44kg6, 50kg4, 504, 446 - the 50kg dumbbell has been a target for a while. Next target is 60kg - hopefully that will come with a heavier lift on standard bench too.<br />
[/quote]<br />
A bench of one fiddy !!! sensational pal, well impressed with that. You do realize that you're beating any number of "Super" players with that effort ? -
ha ha yeah that's pretty cool - but I'd likely outweigh those guys by a bit... I'd start running if they were talking about skin-folds and BF%%<br />
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Mate wanted to crank DLs today - hadn't had a crack at them for a while. We did a few lighter volume sessions earlier in the year but that was about it.<br />
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Started on 60kg and worked our way up in 10kg increments until we hit 120kg then it was 20kg increases. [size=4]606, 706, 804, 904, 1004, 1203, 1402, 1602, 1802, 2001, 2001. [/size][size=4]We both had a crack at 210 but no dice.[/size]<br />
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Was totally stoked to crack 200kg. Definitely inspired by JK's recent efforts!! especially as I outweigh him by 20kg or so. My mate was well impressed with JK dealing to 200kg at 80kg bodyweight. <br />
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Seated row - sets of 12 at 80kg, 90kg and 100kg. <br />
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Seated pull downs - on one of those big yellow machines so not a standard lat pulldown. 60kg each side8, 70kg6, 80kg4 (not full range of motion).<br />
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So a really good day at the gym. We only had a single scoop of SuperPump - next weekend it'll be a double ha ha
