Pushing Tin - Paekakboyz Training Log

JK

Gotta have an audience.
 
We use to do planks alot as last thing at end of abs class. Havent done for ages.

MN5

Yeah pretty sure if I tacked it onto something else my times would come down rather considerably. I think it does help posture and what have you though so I try and bust one or two out every day.

Paekakboyz

Back in for some legs and cardio.
 
We are probably going to do a big leg session on sat so it was a 'gentle' box squat focus tonight.
Rolled out and spent a good 15min stretching out hips etc.
 
Box squats, using a pretty low box so I'm still getting well under parallel.
10010, 10010, 1206, 1306, 1406, 1504, 1604, 1703, 1406, 1008
 
Then I ditched the box and went for deeper (but lighter) squats. 
1006, 1106, 1206, 1006. Finished with two sets at 60kg, sloooooow down, good pause at the bottom, then power back up. 
 
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.
 
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.

JK

You are going great guns mate

mimic

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="383142" data-time="1375910715">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. 
Have to admit I nearly quit over winter but this is ridiculous!</blockquote>
 
I'm still training.. Just can't be bothered posting up my workouts.. Lol.. 
Injured knee means upper body 4 times a week.. Lol

Paekakboyz

Who needs leg day bro!! SBW up top and Chicken Little down low

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="383280" data-time="1375995915">
<div>
Who needs leg day bro!! SBW up top and Chicken Little down low
</div>
</blockquote>
Just like Dom "Broscience" Mazetti who thanks to you is now my new hero Paeks !

Paekakboyz

Talk about a legs weekend!! Don't think I will be able to walk tomorrow
 
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!!
 
Rolled out and stretched.
Box squats - 1006, 1026, 1406, 1504, 1602, 1206
front squats - 606, 705, 805, 606 nice and slooooow on that last set. Good pause at the bottom too.
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.
Everything was taking ages and we were tapped out so decided to finish up legs on Sun.
 
There was hardly anyone in the gym this morning, primo! 
 
Rolled out and stretched
Stiff leg deadlifts - 656, 1056, 1056, 1252, 653
One leg standing hammy curls - 458, 558, 558
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
Seated calf raises - 60kg12, 7012, 8012, 6020
Leg press calf extensions - 200kg*12, 12, 12
 
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.

Paekakboyz

Short and sharp back session tonight. Maybe 35 or so minutes... was definitely puffing between sets!
 
Superset 1
Y and T bent over rows - 5kg. 3 sets of 6
+
Bent over bb row - 60kg. 3 sets of 6
 
Super set 2
Bent over one armed DB rows - 42kg. 3 sets of 6
+
One armed close grip DB press (lying down) - 40kg. 3 sets of 6
 
Close grip lat pull downs
708, 886, 924, 884, 666
 
Close grip bent over T-bar rows
606, 60*6, then a drop set of max reps at 60/50/40. 
 
Still under the keg as well, trending downwards so that is cool.

Paekakboyz

Legs, shoulders and arms today
 
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.
 
Front squats
60kg 2 sets of 60sec static hold
606, 606, 706, 804, 902, 803, 706, 606, then 603 real slow and a good 3-4sec pause at the bottom.
 
Standing BB shoulder press
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.
 
BB Bicep curls - drop set
40kg/30kg/22.5kg - managed 10/12/12 then 8/10/8. Biceps were on fire
 
BBBT round the worlds
20kg plate -2 sets of 20. Not fun after doing arms and shoulders!
 
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.

JK

You're going great guns mate.

Paekakboyz

Cheers mate!! Always cool to check the fern and get a gee-up from the lads. I am always impressed by how you manage regular gym sessions with family and work. You've just got to make time for it aye, makes such a difference to quality of life.
 
Somewhat tempted to get a body fat measurement at the moment. My goal is to get to a level of fitness/strength/bodyfat% that I can maintain long term. So a gradual decrease in weight aka fat is the way to go.

JK

Well didnt make it in this morning due to the kids so will be a 4pm session which is actually pretty cool as I like doing legs with plenty of fuel on board. Plus the other Jade (PT) will be there. Bonus

NTA

Yeah I find it difficult to do early weights due to a lack of juice in the tank. Going to do a Shift Weight this afternoon when I get 20 minutes to myself.
 
Keep up the good work.

Paekakboyz

Not sure how I'll manage that once kids are on the radar - maybe I'll be a lunchtime gym monkey.
 
Chest and triceps today. Legs feel good so saturday should be fun.
 
BB Bench press
- 608, 608, 1006, 1006, 806, 608
DB Bench press
- 405, 406, 326, 326 - normally focus on either BB or DB bench, mixed it up today. Will swap it around next time to see how that works out. 
DB flies 
- 2012, 2010, 208
Unweighted dips
- 8, 8, 8
Close grip bench
- 608, 606, 406, 40*6
Tricep pushdowns (no idea what the weight is on this - goes up to 14)
- Setting 14 for 14, 12, 10
- Dropped it to 10 for 10, 10, 8

Paekakboyz

Light legs workout today - gave yesterday a miss after the quake. They got sign-off to open yesterday so all good on that front.
 
Stretched and rolled out
Back squats
608, 606, 806, 1006, 1206, 1006
 
Front squats
606, 706, 60*6
 
Leg press
3 sets at 280 - 12, 12, 8
 
Seated hamstring curl
3 Sets - 12, 12, 12
 
Will need to plan my week out. Got a PT session on Thursday so I want to have some gas in the tank. Nothing specific to focus on at this stage.

Paekakboyz

Crap. Lurgy is back - had a crazy sore throat yesterday and was hacking up gunk through the night. At work but definitely not 100%. Reckon I went a bit hard with work and training trying to make up time for the last bout of illness. Sucks ass!! So I have decided to listen to my body and canned my PT session for Thursday. Wonder how much earthquake stress played a part?? Still pretty jumpy to be honest.
 
So the plan for this week is rest and no detonate lol. Don't want to add to my woes by testing positive like Jesse!!

JK

Take it easy mate.

Paekakboyz

Cheers bro - it's a pain but also a sign to get a bit more rest. Have been a tad guilty of trying to do too much recently. 
 
Might have to drop down to a single workout in the weekend! Don't know how I'm going to break that to my mate ha ha

NTA

There is a fucking awful lurgy going around over here at the moment. I've had it. Three days flat on my arse. Wife said "should have got your flu shot like I did!" And I said it wasn't flu related. Then she copped it a few days later. NTA 1, Mrs TA 0!!!! ------------------------------------------- I hate autocorrect ...

The Silver Fern

Pushing Tin - Paekakboyz Training Log