Pushing Tin - Paekakboyz Training Log
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="386984" data-time="1377482263">
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<p>ha ha, if I ever see you out with the wife I'm going to pretend we met at a massage bar! that's not weird at all aye!! Waaaay better than meeting online!</p>
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<p>Thanks Kea. Back at work today but still a big congested. Definitely on the mend so I'm amping to get back to the gym. Planning a light session for wed/thurs and then hopefully a Sat session too. But will be making sure I'm 100% before I put the foot down!</p>
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<p> Well need to get the joints feeling better after our working out sessions somehow aye bro :mocking:</p> -
<p>Back to the gym today. Had taken a full week off after getting over the flu/cold. Today we focused on technique for back and front squats. So nothing too heavy.</p>
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<p>Rolled out and stretched hips etc. Getting easier to drop into a deeper squat. Hip flexors are a ongoing focus but there is improvement happening.</p>
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<p>Back squats</p>
<p>Bar8, 608, 808, 1006, 1006 - paying a lot of attention to knees, hips and sitting back onto the heels. My mate is still getting a bit of lift in his heels, probably more about flexibility than poor form. Good to have stuff to work on though!</p>
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<p>Front squats</p>
<p>Bar6, 406, 606, 806, 804 with a 3 sec pause at the bottom of the squat, 60*6. Really pleased with the fronts today. Knee had felt a bit odd a couple of weeks ago - just a twinge but I get a bit paranoid about my knees from time to time. Funny how that stuff can play on your mind when it's actually not a big deal... hmmm actually that sounds the reverse to Man-thinking!! we just add weight till it actually breaks ha ha!</p>
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<p>Seated hammy curls</p>
<p>3 sets of 12 at 3/4 of the stack. Played around with the settings to make sure I wasn't loading through the knee. Wondered if this machine was the cause of that twinge - they can be really good to isolate but you need to get the settings etc sorted.</p>
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<p>A good workout, taxing but not trying to go for hero mode! I'll save that for next weekend!!</p> -
<p>Managed to get out of work just after 3.30 today. So I had heaps of space to hog dumbbells for my chest workout.</p>
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<p>Warmed up on bench - 60kg8, 608</p>
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<p>Moved to dumbbell bench</p>
<p>20kg8, 40kg6, 50kg4 (spot on last rep), 50kg4 (spot on last two reps), 40kg5. 40kg4, 20kg till failure. Pretty happy with that after nearly two weeks off.</p>
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<p>Flies next</p>
<p>20kg8, 28kg8, 28kg6, 28kg5 - going a bit lighter to really get a mean stretch.</p>
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<p>Lying overhead stretch/lift with a dumbbell - the motion that really opens up your chest and the front of your lats. Should really find out what it is called.</p>
<p>20kg8, 288, 28*8 - again I was really trying to stretch out through the chest</p>
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<p>Headed upstairs and rolled out the legs/glutes for 10min. Bit of hip stretching</p>
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<p>BBBT round the worlds. 2 sets of 20 with 20kg plate</p>
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<p>Barbell Bicep curls - drop sets at 40kg, 30kg and 20kg. 10/10/12 for the first round. 7/8/10 for the second.</p>
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<p>Meeting up with my mate on Wed night for either a back or shoulders workout. </p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="388369" data-time="1378103624"><p>
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Lying overhead stretch/lift with a dumbbell - the motion that really opens up your chest and the front of your lats. Should really find out what it is called.<br><br><br></p></blockquote>
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Think it sounds like a dumbbell pullover? Might do some tomorrow as its my chest day.<br><br>
Awesome DB press too mate. 50kg is beast! -
<p>That's the bastard! A really good exercise.</p>
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<p>Cheers bro, they make for a great change from barbell bench. Will be well pleased when I can knock out a couple of sets without a spot. All powered by Detonate though!! </p> -
<p>Ouch! Feeling it today. I think we are doing shoulders so that should be interesting.</p>
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<p>Just heard that Detonate is off the market until it's checked out... Nooooo!!!</p> -
<p>Had a bit of a meh workout last night. We'd meant to hit shoulders but the gym was packed and I was still having some gnarly DOMs. We mixed up some seated barbell shoulder press, kneeling shoulder press in a smith machine, and supersets of military press with push press. Was pleased to see my standing shoulder press paying off, got a good snap on my push press which was cool.</p>
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<p>Being careful with my knee at the moment - it's being a bit of a nana, just getting the odd twinge or ache. In saying that I'll be doing some stretching and rolling out tonight so I can work on overhead squat form. No weight, just a wooden dowel.</p>
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<p>We are planing an hour of power on sat. 100 pull-ups. Should be fun!</p> -
<p>Yeah, we still got a bit done but intensity was definitely low.</p>
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<p>100 squats Ha ha I bet that was fun! I've done 100kg1010 before - I hurt for days lol. Don't think I'll repeat it in a hurry.</p>
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<p>Will be doing wide grip and using straps at some stage. I'm really interested to see how many sets I can manage of more than one rep. I'm normally ok for 5-6 reps for 2-3 sets then I hit the wall and drop right down to 2-3 reps per set... then its singles! Might see if one of those giant rubber bands is lying around. They seem to work really well.</p> -
<p>Hanging around 97-98 at the moment Kea - down from 107 or so. Weight is slowly coming down through better eating and portion 'awareness'. Not overly worried about a full 6-pack but I do want to get rid of the love handles. Good thing is that the drop in weight hasn't impacted on strength - I know that can be a tricky thing to balance. Reckon low 90's would be the best balance. Really want to hit a point I can maintain long-term rather for just a summer or so.</p>
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<p>My knee is a bloody dick! it never really gets bad enough to warrant treatment (scans etc) but gives me enough trouble to slow my training down. Pretty sure that sitting for most of the day isn't helping - going to hassle work about a standing desk. Any of you guys have one of those? would be interested in your opinion on them.</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="388550" data-time="1378243935">
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<p>Just heard that Detonate is off the market until it's checked out... Nooooo!!!</p>
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<p><a data-ipb='nomediaparse' href='http://www.nutritiondeal.co.nz/detonate.html'>http://www.nutritiondeal.co.nz/detonate.html</a> only $55<br>
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<p>Shot bro!! Just ordered a couple of bottles!!</p>
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<p>Had a sports massage today. Asked to have my legs worked over and my right knee. Seems my right kneecap is more mobile than the left. Some variations in tightness and flexibility but nothing too major. Reckon I just tweaked something and sitting at work etc just made it a bit worse. Picked up a few tips for my rolling out technique too - go real slooooooow! I can attest that an elbow to the top of your quad is a a tad painful. </p>
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<p>Pull up day tomorrow... can't wait!!</p> -
<p>Boom! 101 wide-grip pull ups today. Didn't use straps and we knocked out more sets than you could shake a stick at. I think we finished up inside of 40min too - didn't give ourselves much of a break in between.</p>
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<p>7 reps to start, then into 5s, and finished with 3s once we got into the 90 rep range. Lots of spotting too - but that became a workout in its own right! </p>
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<p>Finished up with a max effort on the T-bar just to get some bent-over rows in. Had two 20s and four 10's loaded. So it was max reps at 80, 70, 60, 40, then 20kg + the bar. Both of us were farked at the end. But it was a nice explosive finish after the pull up volumes.</p>
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<p>Not looking forward to how my back will feel tomorrow. Weighed in just over 97kg so pretty happy with that. Today's sporting madness (league, rugby etc) means I will be on the beers!!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="389024" data-time="1378515225">
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<p>Boom! 101 wide-grip pull ups today. Didn't use straps and we knocked out more sets than you could shake a stick at. I think we finished up inside of 40min too - didn't give ourselves much of a break in between.</p>
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<p>7 reps to start, then into 5s, and finished with 3s once we got into the 90 rep range. Lots of spotting too - but that became a workout in its own right! </p>
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<p>Finished up with a max effort on the T-bar just to get some bent-over rows in. Had two 20s and four 10's loaded. So it was max reps at 80, 70, 60, 40, then 20kg + the bar. Both of us were farked at the end. But it was a nice explosive finish after the pull up volumes.</p>
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<p>Not looking forward to how my back will feel tomorrow. Weighed in just over 97kg so pretty happy with that. Today's sporting madness (league, rugby etc) means I will be on the beers!!</p>
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<p>Dude you'd better hope the wife can pull the sheets off you tomorrow cos you won't be able to ! brutal effort, well done !</p> -
<p>Great work on the 101! You deserve some beers. :good1:</p>
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<p>Since I'm going to give this a go next week I just want to check details: how wide - shoulder width? Overhand? Full stretch hang between each pull up? Were you doing them quick with body movement or slow with still body?</p>
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<p><span style="font-size:10px;"><em>Spotting? um......</em></span></p> -
<p>I can move... today. Not looking forward to tomorrow though!</p>
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<p>Kea - just outside of shoulder width, overhand grip, and full extension before starting a rep. No swinging or kipping etc. Would not have made it without spotting from my mate though. Would have been able to drop down to 1-3 reps rather than the sets of 5 we were going for. We pretty much alternated without taking too much of a break - so that took it's toll, not much time to recover! definitely some ugly reps in there, but on the whole not too bad.</p>
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<p>And beers were had! now I have a hangover and a sore back ha ha. Perfect excuse to mooch today rather than do chores ha ha</p>
