Pushing Tin - Paekakboyz Training Log
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<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">
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<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>
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</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> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="383087" data-time="1375860526"><br><div>
<p> SIX minutes ma fucker !!!!!! ( still can't see any abs though, stink )</p>
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</blockquote>
<p>Maybe it's those mean as fry ups bud!! But Bacon cannot be denied!</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="383142" data-time="1375910715">
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<p>So is it only like the three of us left doing this? You guys are hitting the gym hard, and I'm doing my road work with a bit of other stuff mixed in.</p>
<p> </p>
<p>Have to admit I nearly quit over winter but this is ridiculous!</p>
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</blockquote>
<p>Yeah seems the influx of new fullas has dropped off. I'm sure Kea, Mooshld, CHubby, Bartman and others are still trucking on. But life sure does get in the way of our online activities!!</p>
<p> </p>
<p>Having a training thread on the fern has got me through many patches of 'can't be fucked' or "I'm too busy to train". I take heaps of motivation from all you guys that (somehow!!) have children and still make time for exercise. It's great if you are training on your own too - ideas and general mad training tips = good times!</p> -
<p>Yeah I have to admit there was an audience and I did do it completely fresh !</p>
<p> </p>
<p>NTA, I'm still working out quite a bit just not really noting it on here, I have a "journal" at home which I scribble on and write notes. Not as much fern time as I used to get.......</p> -
<p>Back in for some legs and cardio.</p>
<p> </p>
<p>We are probably going to do a big leg session on sat so it was a 'gentle' box squat focus tonight.</p>
<p>Rolled out and spent a good 15min stretching out hips etc.</p>
<p> </p>
<p>Box squats, using a pretty low box so I'm still getting well under parallel.</p>
<p>10010, 10010, 1206, 1306, 1406, 1504, 1604, 1703, 1406, 1008</p>
<p> </p>
<p>Then I ditched the box and went for deeper (but lighter) squats. </p>
<p>1006, 1106, 1206, 1006. Finished with two sets at 60kg, sloooooow down, good pause at the bottom, then power back up. </p>
<p> </p>
<p>From there I was trying to suss out what I wanted to do. Back, chest and arms were sore/tired so that kind of left me not option but cardio! cranked out 25min on the treadmill. Chose one of the hill interval options. So that got the pulse cranking.</p>
<p> </p>
<p>Aiming for sat/sun workouts. Training has been going well lately, which is cool after most of July was a write off with illness and work.</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="383142" data-time="1375910715"><p>So is it only like the three of us left doing this? You guys are hitting the gym hard, and I'm doing my road work with a bit of other stuff mixed in.<br><br>
Have to admit I nearly quit over winter but this is ridiculous!</p></blockquote>
<br>
I'm still training.. Just can't be bothered posting up my workouts.. Lol..<br><br>
Injured knee means upper body 4 times a week.. Lol -
<p>Who needs leg day bro!! SBW up top and Chicken Little down low</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="383280" data-time="1375995915">
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<p>Who needs leg day bro!! SBW up top and Chicken Little down low</p>
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<p>Just like Dom "Broscience" Mazetti who thanks to you is now my new hero Paeks !</p> -
<p>Talk about a legs weekend!! Don't think I will be able to walk tomorrow</p>
<p> </p>
<p>Sat was super busy at the gym, they had a club day or something on. Plus Messam, Nonu and Crockett were training. Messam looked like he was doing light stuff/rehab with the trainer (Gill???). Nonu and Crockett were training in the squat rack next to us. They were pretty chatty. Had a yarn to Nonu about how well Wellington did in that AB game. He was talking about them (ABs) really wanting to work on set piece and stuff. Sounds like they are amping to smash Aussie. Good to hear!!</p>
<p> </p>
<p>Rolled out and stretched.</p>
<p>Box squats - 1006, 1026, 1406, 1504, 1602, 1206</p>
<p>front squats - 606, 705, 805, 606 nice and slooooow on that last set. Good pause at the bottom too.</p>
<p>leg press - Reps till failure, working up from 400 in lots of 40. I jumped off that runaway train around 520 - dropped back down and did 260 for volume.</p>
<p>Everything was taking ages and we were tapped out so decided to finish up legs on Sun.</p>
<p> </p>
<p>There was hardly anyone in the gym this morning, primo! </p>
<p> </p>
<p>Rolled out and stretched</p>
<p>Stiff leg deadlifts - 656, 1056, 1056, 1252, 653</p>
<p>One leg standing hammy curls - 458, 558, 558</p>
<p>Seated hammy curls - didn't see the weight setting lol, this was one of the better hammy machines I've used. Good isolation and no pressure through the knee or ankle. 3 sets</p>
<p>Seated calf raises - 60kg12, 7012, 8012, 6020</p>
<p>Leg press calf extensions - 200kg*12, 12, 12</p>
<p> </p>
<p>We'd planned on doing arms too but that was never going to happen! A very careful walk down the stairs and back to the car ha ha. Feeling better now - wicked pump in the legs, tomorrow will be fun though.</p> -
<p>Short and sharp back session tonight. Maybe 35 or so minutes... was definitely puffing between sets!</p>
<p> </p>
<p>Superset 1</p>
<p>Y and T bent over rows - 5kg. 3 sets of 6</p>
<p>+</p>
<p>Bent over bb row - 60kg. 3 sets of 6</p>
<p> </p>
<p>Super set 2</p>
<p>Bent over one armed DB rows - 42kg. 3 sets of 6</p>
<p>+</p>
<p>One armed close grip DB press (lying down) - 40kg. 3 sets of 6</p>
<p> </p>
<p>Close grip lat pull downs</p>
<p>708, 886, 924, 884, 666</p>
<p> </p>
<p>Close grip bent over T-bar rows</p>
<p>606, 60*6, then a drop set of max reps at 60/50/40. </p>
<p> </p>
<p>Still under the keg as well, trending downwards so that is cool.</p> -
<p>Legs, shoulders and arms today</p>
<p> </p>
<p>Rolled out, stretched etc. Hip flexors are getting looser now, but still can't be totally upright when I'm at the bottom of a front squat.</p>
<p> </p>
<p>Front squats</p>
<p>60kg 2 sets of 60sec static hold</p>
<p>606, 606, 706, 804, 902, 803, 706, 606, then 603 real slow and a good 3-4sec pause at the bottom.</p>
<p> </p>
<p>Standing BB shoulder press</p>
<p>606, 606, 603. Have been neglecting shoulder specific training a bit lately. Especially my standing press. Had nudged up to 70-75 for a few reps so I'd like to get back to that.</p>
<p> </p>
<p>BB Bicep curls - drop set</p>
<p>40kg/30kg/22.5kg - managed 10/12/12 then 8/10/8. Biceps were on fire</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>20kg plate -2 sets of 20. Not fun after doing arms and shoulders!</p>
<p> </p>
<p>Chest and triceps tomorrow. Then a rest on Friday before a legs session on Sat. Didn't give my legs enough rest last week so aiming to improve on that this week.</p>
