Pushing Tin - Paekakboyz Training Log
-
Decided to work triceps and a bit of chest today. Both of us were pretty nailed from the back workout on Sat. <br />
<br />
Seated flies on machine to warm up. 3 sets of 10<br />
<br />
Overhead pullover for chest/triceps. Dumbbells 26kg8, 30kg6, 40kg4 (spotted on last 2), 30kg6, 26kg6. Mate cranked up to a 60kg dumbbell, mental.<br />
<br />
[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 />
<br />
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 />
<br />
[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 />
<br />
[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 />
<br />
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 />
<br />
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 />
<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. -
[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
-
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 !!!!
-
"Sweat is fat crying" - [size=4]ha ha heard that today for the first time. Cracks me up.[/size]<br />
<br />
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 -
[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 />
<br />
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 />
<br />
Bench - warmed up at 60 and increased weight 10kg per set.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
Mixed up back and front squats to keep things ticking over.<br />
<br />
Back squats <br />
1008, 1206, 1404, 1008 - not quite ass to the ground but getting close!<br />
<br />
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 />
<br />
Bent over barbell row<br />
606, 706, 606<br />
<br />
Military press<br />
606, 606, 606<br />
<br />
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 />
<br />
Bench - warmed up at 60 and increased weight 10kg per set.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
Seated row - sets of 12 at 80kg, 90kg and 100kg. <br />
<br />
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 />
<br />
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 -
Chur bro, still feeling it today ha ha. Definitely need to get some more volume under the belt before knocking on that door again. Was a bit crook sun/mon and nearly skipped the gym tonight. Luckily I had my buddy Mr Super Pump ready to go. 2 scoops just before 4pm and the decision was out of my hands ha ha. Thou must lift!! Amen CT Fletcher, amen!<br />
<br />
Back/chest workout today:<br />- Y and T rows @ 4kg, 3 sets of 6<br />
<br /> - Bent over BB row, 656, 756, 75*6. Had a bit of movement through the torso on the last set but not too bad. I like the exercises where the action is pretty clear cut. It's easy to tell if you are moving out of your brace position on this one.<br />
<br /> - Cable flies, setting 11 for 12, 10, 10 reps<br />
<br /> - Bench supersets with bent over DB rows. DBs were 28kg and did 606, 1006, 1006, 1006<br />
<br /> - (all 1 handed) Bent over DB row supersets with close grip press (lying on ground). 44kg DB for the rows and 38kg for the press. Three sets of 6 reps each arm. These always smash me, I'd gotten up to 44kg for both but the press was too tough. Not a great look to drop a DB on your head!!<br />
<br />
Not too shabby, need to work on that last exercise. Might mix it up and do it before bench sometime - it'd be waaay easier.
- Y and T rows @ 4kg, 3 sets of 6<br />
-
Good session with the PT tonight.<br />
<br />
Did a bit of work on front and back squats. Just checking form now I'm getting a bit lower. Got a new wrist/forearm warm-up exercise size=4 [/size][size=4]to help with keeping elbows up for the front squat. A bit more stretching has helped out my hips/groin so that's all good.[/size]<br />
<br />
[size=4]Front squats - all sets of 5 reps @[/size][size=4]50kg, 60kg, 70kg, 80kg, 90kg[/size]<br />
[size=4]Back squats - sets of 6 reps @90kg, 100kg, 100kg - pretty easy, just making sure form is correct. [/size]<br />
<br />
[size=4]Bent over BB row superset with chin-ups.[/size]<br />
[size=4]60kg8 and 6 chins[/size]<br />
[size=4]70kg8 and 6 chins - last one assisted[/size]<br />
[size=4]70kg*8 and 6 chins - last 3 assisted[/size]<br />
<br />
[size=4]Overhead squats with wooden dowel [/size]<br />
[size=4]3 sets of 6. Felt unco on these. Having the bar overhead messed with my squat form. Got it ironed out near the end but had to switch to a hook grip. Otherwise my hands were slipping on the bar and it was getting out of position.[/size]<br />
<br />
[size=4]Finished with a nasty super-set. Overhead squats with the bar and KB holds - you stand and hold two KBs, in kind of a prayer stance. With your fingers interlocking and the KBs resting on your arms. It really works your upper/middle back - that's what gets activated when your elbows drop on front squats.[/size]<br />
<br />
[size=4]OH squats 3 sets of 6[/size]<br />
[size=4]28kg KBs 3 sets of 30sec holds (fark that was mean)[/size]<br />
<br />
[size=4]Sweated like a you know what - great workout. PT is expecting me to work on OH squats and flexibility. So that gives me some work-ons. All good.[/size] -
Chest and some form work tonight<br />
Flat Bench - 608, 1006, 1006, 1102, 1201, 1301, 1401, 1006<br />
DB Bench - 406, 406, 406<br />
Bent over DB row superset with close grip press - 406 each arm, really struggled with the press action, knackered from the extra DB benching<br />
Overhead squat. Used wooden dowel to stretch out shoulders. Then working on overhead squat form, trying to get the bar in the right place. 3 sets of 6. Followed up with the bar for 4, 3, 3. Pretty rough, a whole new type of lift. Squatting with something over your head is tough!<br />
Standing KB holds in the prayer stance. 3 sets of 30sec with 32kg KBs... painful<br />
Renegade rows with 18kg KBs. 3 sets of 12. -
Legs, legs, legs<br />
<br />
Leg press - started at 200kg and went up 40kg each set<br />
20010, 2408, 2806, 3204, 3604, 4003, 4403, 4803, 5201 - had a glute twinge from the third set onward. Didn't hurt when I was pushing, only when I relaxed... kind of weird. Did a bit of stretching to try and loosen it up.<br />
Standing Hammy curl - fast up and slooooow down.<br />
406 each side, 456, 506<br />
Calf raises <br />
30kg10, 50kg10, 70kg*6 - then we used a different machine for another 3 sets at max. I have to say I'm not a fan of any calf machine aside from the standing clave raises thingy. The rest seem kind of gimmicky.<br />
<br />
Legs feel smashed now, going to have my pimp strut on tomorrow -
Arms session today. 2 scooped up and ready to roll.<br />
Barbell drop sets 50kg, 40kg, 30kg. Reps till failure then move the next. 3 sets - nasty<br />
Standing cable curls 3 sets till failure<br />
Ezi-bar curls 30kg8, 40kg6, 40kg6<br />
Close grip bench 80kg8, 100kg6, 100kg6 -
Man my arms were smashed until yesterday - could barely straighten my left arm, thought I might have done a Bart for a little bit!<br />
<br />
Squats, military press, some core work and finished with seated row<br />
Did a good 15min of stretching and rolling out. Getting a nice deep squat now, hip flexibility is improving and it isn't sore anymore.<br />
<br />
Squats - 1008, 1206, 1306, 1404, 1503, 1206, 1008. The set at 150 was good but I'll have to be careful going heavier, it feel a lot heavier at the bottom of the squat compared to box squats!<br />
Military press - 606, 704, 606, 406<br />
BBBT round the worlds. 20kg plate - 2 sets of 20 reps<br />
Seated row - 80kg8, 105kg6, 1054, 906, 806<br />
<br />
It's been slow going on the squats with the hip problem. Fingers crossed I've got it under control - keeping up my stretching and not going for hero lifts should see me right. -
Chest workout today.<br />
DB bench 4010, 508, 508, 506, 4010, 2812<br />
DB flies 288, 288, 288, 286<br />
Seated fly machine 3 sets of 10 at 3/4 setting<br />
Cable flies (kneeling) 1510, 17.58, 17.5*6 <br />
<br />
We are planning a legs/squat session on Monday. Was stoked to get up to 50kg DB's for bench and handle multiple sets. Progress!!
