Pushing Tin - Paekakboyz Training Log
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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. -
Gutted, have been crook all week. Hacking cough and gunk in the lungs. Taking ages to shake and it's getting in the way of my gym work!! Noooooo
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Alive!! thank fark for that. Finished up a week of travel for work just as I was feeling better, so that delayed getting back into things. It was primo to get back to the gym, and it is a beaut of a day in Wellies too. Nothing like a bit of sunshine to fire you up.<br />
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Just hit floor-press today. Recently watch a video on these by one of Yo Elliot's mates. Some good stuff if you are interested in trying out floor-press.<br />
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Aimed to work up to maxes and then do negatives on the way back down (in weight).<br />
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606, 806, 1006, 1202+2 negatives, 1301+2 neg, 1402 neg, 1201+2 neg, 1003+3 neg, 804+ 2 neg, 608<br />
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Was destroyed at the end of that. Finished about 2 hours ago and my triceps are still burning lol. Tomorrow I'm doing legs, so it'll be fronts squats, stiff leg deads, hammy curls, seated leg press etc. Can't wait!! -
Good leg hit-out. Rolled out and did some stretches<br />
Front squats<br />
606, 706, 804, 804, 604 - done really slowly.<br />
Overhead press<br />
606, 606, 603<br />
Leg press<br />
26012, 12, 12, 12<br />
Standing hammy curls<br />
328, 8, 8<br />
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Back and maybe some arms tomorrow night. Trying to get into the gym ever night this week. -
Feeling the last two sessions today! sore legs, pecs and triceps lol<br />
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Nothing to do but hit the gym again!<br />
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Y and T raises @ 4kg. 3 sets of 6<br />
Bent over rows @65kg. 4 sets of 6<br />
One arm DB rows @40kg. 3 sets of 6 each arm. Didn't superset these with DB floor press. Safety first kids! <br />
KB renegade rows @16kg. 3 sets of 16<br />
Round the worlds @20kg plate. 2 sets of 20 reps<br />
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Hoping that legs loosen up so I can hit back squats tomorrow. Might see how shoulders are feeling, otherwise it'll be core and cardio (shudder!) <br />
[size=4] [/size] -
I know what you mean JK - amazing how much you miss it when you are forced into a break. You will destroy that gym bro!!<br />
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Well and truly sore today! Have been saved by my cousin who is heading back to Perth - family dinner tonight so I'll have a rest! Then it'll be chest/arms tomorrow and a big leg/squat session on sat. -
<p>Good leg session this morning.</p>
<p> </p>
<p>Back squats</p>
<p>1008, 1206, 1406, 1206</p>
<p> </p>
<p>Front squats</p>
<p>606, 806, <span style="font-size:14px;">904, 602 had a slight twinge in one knee on the set at 90. Knees weren't tracking quite right - nothing serious but a sign not to go any heavier.</span></p>
<p> </p>
<p>Leg press</p>
<p>3608, 4606, 5006, 3006</p>
<p> </p>
<p>Hammy curls - one leg at a time</p>
<p>8 sets each leg, worked up from 30 on the stack to 45.</p>
<p> </p>
<p>Stiff legged deads</p>
<p>608, 608, 60*8</p> -
<p>Can 'feel' the knee a bit today but all good. Just a niggle I reckon.</p>
<p> </p>
<p>Smashed the back today - three exercises. Went for max weight then did drop sets to pretty much kill ourselves. </p>
<p> </p>
<p>Close grip pulldowns </p>
<p>956, 1014, 956, 908, 908. Mate I train with was rocking the full stack (105) plus plates! funny as</p>
<p> </p>
<p>Seated pulldowns - on a big yellow machine, lets you work the arms independently, a wider grip and palms facing forward. Lets you lock out your knees so you can go for gold.</p>
<p>608, 706, 806, then max reps through 80, 70, 60, 40 - by that last set the back was on fire, nothing left in the tank. Working each arm on it's own (but at the same time) really forces you to keep balanced, to stop you from favouring your stronger side etc</p>
<p> </p>
<p>Bent-over barbell rows - I think it's called a T bar? hinged at one end. Used a close grip attachment - we weren't sure how this one would go after a mean legs session yesterday. Turned out ok, but a good idea to leave it till the end when we were warmed up.</p>
<p>608, 706, 70*6,then max reps through 80, 70, 60, 40</p>
<p> </p>
<p>We were stoked with today's work. Especially after yesterday. Was also pretty stoked to weigh-in under 100kg today! 99.7 but hey, I will take that!! downward trend in weight is continuing so that is all good.</p> -
<p>Back and arms were still sore today, so gave the legs a light workout.</p>
<p> </p>
<p>Took my time rolling out and stretching. Painful but I felt heaps better afterwards. </p>
<p> </p>
<p>Front squats</p>
<p>408, 606, 706, 805, 904, 1003</p>
<p>Back squats</p>
<p>1006, 1006</p>
<p>BB Bench - real slow down and fast up.</p>
<p>608, 608, 606, 606</p>
<p>Plank</p>
<p>1min 30 sec and then another minute.</p>
<p> </p>
<p>Planning on a chest workout tomorrow. I have a hot date with some dumbbells! </p> -
<p>Chest, bit of arms and core.</p>
<p> </p>
<p>DB bench</p>
<p>426, 504, 5<span style="font-size:14px;">05 (last 3 reps were spotted), 425, 365, 326</span></p>
<p> </p>
<p>DB flies </p>
<p>266, 266, 266</p>
<p> </p>
<p>BB bench</p>
<p>603 reps till failure - managed about 10-12 reps each. Focused on speed but was pretty tapped out</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>2 sets of 20 with 20kg plate</p>
<p> </p>
<p>Renegade rows with Kettle Bells</p>
<p>3 sets 18kg KB's. 16 reps each set. Man, my back was still drilled. Lats were burning</p>
<p> </p>
<p>Kneeling cable bicep curls</p>
<p>12, 12, 12 @ 15kg setting either side. </p>
<p> </p>
<p>Finished up again with 2 sets of planks. 1min for each</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="382982" data-time="1375776574">
<div>
<p>Back and arms were still sore today, so gave the legs a light workout.</p>
<p> </p>
<p>Took my time rolling out and stretching. Painful but I felt heaps better afterwards. </p>
<p> </p>
<p>Front squats</p>
<p>408, 606, 706, 805, 904, 1003</p>
<p>Back squats</p>
<p>1006, 1006</p>
<p>BB Bench - real slow down and fast up.</p>
<p>608, 608, 606, 606</p>
<p>Plank</p>
<p><strong>1min 30 sec and then another minute.</strong></p>
<p> </p>
<p>Planning on a chest workout tomorrow. I have a hot date with some dumbbells! </p>
</div>
</blockquote>
<p> SIX minutes ma fucker !!!!!! ( still can't see any abs though, stink )</p> -
<p>6min, wtf!! That is epic bro.</p>
<p> </p>
<p>My only (weak!) defence is that I tack it on at the end of the workout. One day I'll have a crack at it fresh - wonder how much difference that would make...</p> -
<p>Right, I'm going to try this fresh tonight and see how I go.</p>
<p> </p>
<p>Ha ha I don't think the secret to visible abs is planking! On a slightly related note my PT commented I was looking a bit trimmer - so that was cool. I gave him some shit about working harder so my next session is likely to involve payback!! </p>
