Pushing Tin - Paekakboyz Training Log
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Legs, legs, legs<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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!! -
Rocking squat session today. My weekend training buddy is ready to step back into back/front squat land. He's a farking tank so once we do some form/flexibility work I'll be chasing him! We were both feeling the chest workout from Sat - sore titties!! lol<br />
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6010, 808, 1008, 1206, 1306, 1406, 1504, 1603, 100*10 - Was pretty pleased to get up to 160, makes a big difference to have a spotter! Especially when going for deep squats, you just don't know if you can push out of the hole till you are at the bottom of the squat. Looking forward to seeing the weight climb again on these bad boys.<br />
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Standing and lying hammy curls. 3 sets of each. Just to stretch out a bit. Nice way to salute the Queen! -
Front squats today. I wasn't feeling sore after yesterdays back squats so all go. [size=4]Rolled out and went through hip and wrist stretches[/size]<br />
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40kg for 3 static sets, just standing while loaded up <br />
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[size=4]Then into actual squats..[/size]40kg8, 606, 706, 806, 906, 1004, and one rugged squat at 110 - started to fold a bit and could feel the bar pressure on my wrist. Finished my set (naturally!) but didn't go any higher. Gives me a better idea of weight range I should be playing in though. Once I'm ok for multiple sets at 100kg I'll start going heavier.<br />
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No hip flex issue whatsoever, totally stoked about this. Especially as I was going heavy-ish today and had done back squats yesterday. All good yo! -
Mate was crook today so I did another squat session.<br />
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Rolled out, stretched etc<br />
Front squat warm-ups - stretching on the bar (wrists) and 30sec holds @60kg<br />
Front squats 606, 706, 806, 904, 804, 606 <br />
Back squats 1006, 1106, 1206, 1304, 1006<br />
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Finished up with some DB bench 408, 466, 464, 40*6 -
Short and sharp today<br />
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Y and Ts @5kg, 3 sets of 6<br />
Bent over BB row 656, 756, 756, 656, 65-6<br />
Cable flies, 3 sets of 10<br />
Arch stretch for flat bench 3 sets of 20sec or so hold<br />
BB Bench 606, 806, 1006, 1004, 60*6 -
Big stretch session. Lots of work on hips with medicine ball and foam roller<br />
Static front squats - 3 sets of 20sec holds @60kg<br />
Front squats - 606, 706, 806, 904, 1002, 1002, 606<br />
Back squats - 1006, 1106, 1204, 1204<br />
Overhead press - 606, 654, 654, 60*5<br />
Overhead squat stretching with wood bar - rotating the shoulders etc<br />
Overhead squats with wood bar - 6, 6, 6, 6, 6 - trying to rotate the shoulders forward, like flaring your lats - that locks you out according to the PT and keeps the bar behind your head. Form is still rough as but improving. I can actually squat without the bar wobbling all over the show. Still not good enough for the bar though, adding weight makes it awkward all over again. Something to keep working on. -
Somehow ended up doing legs again today with a bit of back thrown in.<br />
Stretched out<br />
Back squats to start - trying to see which type of squat is best to start with if I'm doubling up.<br />
1006, 1206, 1306, 1403. 1303, 1206, 1006 - pretty happy with these, really getting good depth now. Last rep on 140 was tough but manageable.<br />
Front squats<br />
606, 606, 706, 803, 604 - form was pretty sweet on these bad boys. Didn't crank too much weight so I could focus on form and power.<br />
Dumbbell superset - one arm bent over rows (braced) and close grip press. 2 sets of 40kg6 row/40kg6 close press. I had no problems with these today, heavy but I could finish out my sets (naturally!).<br />
2*1min planks to finish.<br />
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Chest and more back stuff tomorrow. Then a big legs session on sat. Can't wait!<br />
And latest weigh-in is just on 101kg, have shed about 3kg in the last 2-3 weeks. Doing my best to keep up the better eating... now if only I could sneak in some cardio! -
Managed a workout last night before the storm hit in wellies (and by crikey has it hit!)<br />
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BB Bench 606, 806, 1006, 1005, 1102, 1202, 1202, 1004<br />
DB Bench 464, 406, 406, 406<br />
Standing KB hold - to strengthen upper back for improve front squats. 232kg KBs - held for 30 sec. Brutal.<br />
Renegade rows with 18kg KB. 2 sets of 16<br />
21min plank -
Tricep/Bicep day.<br />
Closegrip bench - 608, 808, 1006, 1102, 1004, 806, 6012<br />
Ezibar skull crushers - 506, 556, 506<br />
Cable pushdowns - 50kg6, 60kg6, 50kg8<br />
Ezibar curls - 40kg8, 45kg8, 45kg8, 40kg8, 40kg6<br />
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Legs tomorrow -
Back squats/Front squats/Leg press/Hammy curls and stiff leg deadlifts.<br />
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Back squats 1006, 1206, 1404, 1206<br />
Front squats 606, 606, 606, 606<br />
Leg press 2808, 3208, 3606, 4006<br />
Hammy curls - 3 sets of 8, 8, 8<br />
Stiff leg deadlifts with 18kg DBs - 3 sets of 10 -
Cheers bro - weight has been trending downward too which is cool. Right on 101kg now and looking to sneak below 100 for the first time in a while. Strength is still improving so hopefully that means it's fat coming off!!<br />
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Night off today after the sat/sun sessions. Feeling really good at the moment though, heaps more definition showing on legs/arms/shoulders. If I can put aside the beers for a while I think the belly will trim down too!<br />
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No more beersies for me!! well.... maybe just a couple! -
Back from a conference so it was good to have a hit out this morning. Legs, legs, legs!!<br />
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Back squats<br />
1006, 1206, 1306, 1404, 1006<br />
Front squats<br />
606, 706, 806, 906, 1004<br />
Leg press<br />
Worked up from 400 to 540. I gave the set at 540 a miss as I was getting tight hip flexors. Dropped it back to 200 and did some volume sets at the end.<br />
Stiff leg deads - for hammies. 3 sets of 8 at 60kg<br />
Hammie curls (machine) 3 sets of 8 negative for each leg. Went light-ish on the weight to get a really good burn!<br />
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We have a chest/arms session planned for tomorrow. Keen as! -
Chest day with some shoulders thrown in.<br />
DB flies - 20kg8, 32kg8, 42kg6, 42kg4 - I was stoked with that. First time over 40kg on flies, good shit!<br />
Flat bench, as in lying down (in the squat rack... shhhh!) so your elbows hitting the ground is the end of the downward motion. Normally you can load up over your usual BB bench weight. But the files had smashed me so I switched to volume<br />
1007, 1104, 1006, 1004, 1003 - last two sets I did negatives. Could barely move the bar on the last rep.<br />
Finished with a few sets of BB shrugs<br />
1008, 1206, 1204<br />
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Weight still hovering on 100kg, I've been eating better (quality and serving size) and it's working out ok. Got a lot of work travel in July so I just need to keep things ticking over. -
Good roll out session<br />
Front squats<br />
606, 706, 806, 904, 1003, 606<br />
Military press<br />
606, 703, 606, 604<br />
Bent over BB row<br />
606, 706, 706, 606 - getting real good bar speed on the 60kg sets, but the 70kg ones still cause my stance to rock a bit.<br />
Round the worlds with 20kg plate. 2 sets of 20 rotations. That's my cardio ha ha -
Back from work down south, seemed to have picked up a bit of a cough/sore throat. Hoping I'll shake it asap. But decided I still wanted to work-out today.<br />
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Chest day. Just two exercises - decline bench and DB press.<br />
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Decline bench<br />
1008, 1205, 1303, 1402, 1501 (negative), 1402, 1204, 1008 - on the last 150/140 I was getting spotted so I could do negatives. Was pretty happy with the two sets of 100 for 8. My mate worked up to failure at 170. Now that is some heavy ass shit!<br />
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DB bench <br />
840kg, 640kg, 640kg, 440kg<br />
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Felt a good pump off that - we decided not to do flies as we haven't hit the decline for a while.
