Pushing Tin - Paekakboyz Training Log

Paekakboyz

Smashed chest today, them went and mowed the lawns. That counts as cardio aye!!?
 
DB bench
368, 368, 426, 504, 505 spotted, 506 spotted, 426, 425, 365. Found I could knock out a few sets but the last couple of reps were brutal on the way back down from 50kg. The reps that take aaaaaaages to get up. 
 
Overhead pullover
368, 368, 366. Gives you such a mean stretch. Reckon it's useful for front squats too. Stretches out your lats, shoulders and triceps.
 
DB flies
326, 326, 32*6. Really try and keep my elbows bent to avoid turning it into a press. 
 
Cable flies
Two sets of 14 at setting 9/16. Just to hit that spot in the middle of your chest. The burny bit!!
 
Good days work.

Paekakboyz

Got smashed by my PT tonight. Said I wanted a mad leg workout which was a mistake. A big mistake!
 
Started with a three exercise superset. 3 sets of
20body weight squats, deep
15m of lunges
Reverse bearcrawl back to start 
 
Thighs were burning after that start. Didn't get any better either!
 
KB swings and back squats superset. Deep squats too, low as I could go.
24kg KB14 and 60kg BB squat12, 
24kg KB14 and 80kg BB squats12 
24kg KB14 and 80kg BB squats12
 
Madness continued with Front squat box step ups and Front squat supersets
6box step ups each leg and 12front squats @40kg
6box step ups each leg and 12front squats @40kg
4box step ups each leg and 8*front squats @40kg
 
That smoked me out. Had to split the last set of front squats into 6 and 2. Smacked my throat with the bar and gagged. Had managed a pretty clean set up until then.
 
Finished with 90 second of KB thrusters @12kg AMRAP. Goal was to just keep going rather than a set number of reps. If you rest you have to rack the KBs on your chest. Stopped twice, with 20sec to go and then with 5 sec. Did squeeze in an final rep after the clock stopped though!
 
Could barely walk down the stairs afterwards. It was a ginger walk back to the car too!! small steps grasshopper ha ha

Paekakboyz

Chest day
 
Incline BB bench - this is a weird one, not that intuitive as to where the bar should come down. Took a full set to get things sorted
608, 706, 806, 903, 902, 705
 
Decline BB bench - quite enjoy the decline bench now, never used it till I started training with my mate. Hits a different spot and doesn't tax your shoulders as bad as incline bench does.
608, 1006, 1104, 1203, 1301, 1401, 1203, 1006, 80*12
 
Came home and spent 4hrs digging out tree stumps on the boundary of our section. Neighbour is helping out to clear a section for a new fence. Should tidy things up nicely.
 
Well knackered now!

JK

Have never ever decline benched..... Must look in to it

Paekakboyz

it's a good compliment to flat bench mate. I like how it doesn't really stress your shoulders so you can load up a bit of weight. Seems the trend is to be able to equal if not lift more than your standard flat bench. 
 
It can take a few sets, and actually putting a bit of weight on, to find that sweet spot. Same experience as starting out on incline bench - it wasn't till I had a decent amount of weight loaded that I worked out the motion. Too light and you swing the bar all over the show! 
 
Legs are still whacked after that PT session. Dang that was evil! But I'm already planning to repeat it :knuppel: Mother always despaired at my lack of common sense ha ha. Really interested to see if I can push myself as hard as the PT did.
 
Fine weather has continued (wind aside) so it's back into the garden today. Will work out the frustration of the Lions falling at the last hurdle... again!

Paekakboyz

yuck - have had a tummy bug for the last 4 days. Has really sucked, I called it one direction cause it was shit... and luckily enough only from one direction!!
 
Feeling a bit better now, dropped nearly 5kg!! but that'll mainly be water rather than fat!
 
 
Have a gym visit planned for sunday but will play it by ear. Back at work today and saturday will be a lazy day I reckon.
 
The trials and tribulations of life aye. Firing on all cylinders one day and firing out yo ass the next! Joy

Paekakboyz

Got back to the gym tonight. Felt heaps better afterwards, but have definitely lost that edge for the moment.
 
Bent over row and Y/T rows superset - 3 sets of
Row 65kg6
Y/T rows 5kg6 
 
DB bent over row and floor press superset - sets of
Row 40kg6 reps each arm
Floor press 40kg6 reps each arm
 
Seated row
856, 856, 65*8

JK

Glad ya made it back to health mate. 
Coming down with a bloody sore throat at the mo. feeling sharp as! Ughhhh

Paekakboyz

gutted bro, the germs are everywhere!! little bastards!
 
Rest up mate, the silly season is about to kick off! 
 
Wed is squat day. Oh yeah baby

Paekakboyz

Used my Superpump pre-workout for the first time in age. Whoa!! on the juice ha ha
 
Rolled out and stretched. 
 
Box squats
606, 1006, 1206, 1406, 1504, 1604, 1404.
 
Removed the box and moved to atg squats. 
1206, 1006, 1006
 
Front squats - didn't really stretch out hands/arms but flexibility is good enough now to get away with that. But it's still much better to stretch, just makes settling into the rack position much smoother.
606, 706, 804, 903, 1001, 1001, 804, 604, 604
 
BBBT round the worlds - smashed these, somehow I have improved my cardio! 
20kg20, 20kg*20
 
Renegade rows
18kg KB's 2 sets of 6 reps each arm. Could feel my legs trembling on the last set.
 
Was really pleased with today's workout. Definitely still short of a gallop after illness but bouncing back fast.

Paekakboyz

Mean chest session with a bit of core and stretching.
 
BB bench press
Bar20, 60kg12, 80kg6, 100kg6, 1101, 1201, then I got a spot for 1302, 1402, 1202, then finished up with 1005, 6012
 
Thought I'd do some DB press just to tap out. Only managed 5 reps at 36kg, all done!
 
Overhead press 
28kg6, 34kg5, 28kg6
 
DB flies 
26kg6, 26kg6
 
Cable flies
2 sets of 12 - half the stack.
 
Rolled out and stretched for 15min or so. Used a foam roller to have a crack at my back. Just a bit of soreness there after back/front squat day.
 
Finished with 2 sets of BBBT round the worlds with a 20 plate.
 
Sweated like a demon, it is starting to get warm in the gym now. Will have to upgrade from gym towel to beach towel! Don't like to be an grubby mofo :i_am_so_happy:

Paekakboyz

Front squats and some core today.
 
Rolled out and stretched. Did quite a bit of work on hands, fingers and triceps. 
 
Fronts
608, 806, 906, 1005, 1103, was feeling pretty good so had a (successful) crack at 120. Stoked at the new PB - even if it was pretty ugly ha ha. Was tempted to have a second crack but decided against it. Worked back down from that point. 1102, 1006, 806, 608, then a set of 4 squats @60 (3 count down) with a 3 count at the bottom to finish.
 
Did two sets of back squats just to keep the hand in. 1006, 100*6.
 
BBBT round the worlds 
3 sets of 20 rotations with 20kg plate. Pretty stoked with the improvement on these. My cardio/endurance is definitely coming along. Barely puffing until the last couple of reps in the first set and managed a third set for the first time ever today.
 
Renegade rows
18kg KBs - 2 sets of 14 reps (7 each arm)
 
Plank
1min 40sec
1min 20sec

Paekakboyz

Quick chest workout.
 
Decline
1006, 1203, 1402 (negatives), 1203, 1007
 
Flat bench
1006, 1006, 1006
 
Seated press machine
40kg each side, two sets of 6

Paekakboyz

Dead lifts today.
658, 1056, 1253, 1452, 1652, 1851, 1851, 1651, 1452, 1253, 100*4
 
Finished with 2 sets of wide grip chins. Real strict form, full hang and no swinging in between reps. 7 reps then 6 reps. Was really happy with that improvement. Normally I'd be fading after 3-4.
 
Spent the rest of the day working on a fence with the neighbour. Digging, shifting posts and bags of cement. Nothing like a 800mm hole to stretch the lats!!
 
Just had a beer and it tasted goooood!

JK

Hate digging those post holes eh. Hard work alright. Rather do deadlifts

Paekakboyz

ha ha it was sunny last night so went home and dug two more holes. Neighbour had been a good bastard and dug the other one already. So we'll be whacking up the railings and getting ready to finish it up this weekend. I was pretty much doing stiff leg deads when leveraging the dirt out of the hole. What a gym tragic aye!!
 
Legs workout tonight - will favour back squats as I'm working the weight back up at the moment. Trickier now that I'm doing more atg squats - would prefer to have a spotter for the heavier lifts. With a box squat it's much easier to bail if needed.

Paekakboyz

Chest day.
 
BB bench to warm up
6010, 6010
 
DB bench
368, 406, 506 (spotted), 505 (spotted), 404, 365
 
DB pullovers
286, 286
 
DB flies
266, 266, 26*6
 
Cable flies
9/15 setting. 2 sets of 12
 
BBBT round the worlds
20 reps on the 20 plate. Evil. Upper body was smashed by then.
 
It's getting hot now, sweating like a demon.

Paekakboyz

Ended up doing a box squat session today.
 
Stretched and rolled out.
 
Warm up sets with no box
608, 1006
 
With box
1006, 1206, 1406, 1603, 1402, 1206
 
Without box - atg squats
1006, 1206, 1402, 1004
 
Partway through that last exercise I got caught in back-to-back conversations with two gym mates. So I was super fresh for the 140*2- but more worried that I'd cooled down! Looks like I'll be doing back tomorrow then a break until a workout on Sunday. Will squeeze in some work on the fence if everything goes to plan.

Paekakboyz

Work, building and gym this weekend! delayed software release yesterday meant we got the last three posts in for the fence. Fark, it was hot and mixing concrete is a great workout ha ha.
 
We did chest this morning. Set up a flat bench in the squat rack so your starting position is with the bar right on your chest. Aim is to work on that sticking point and improve bar speed.
 
Warmed up with a couple of sets @60kg. Then...
1006, 1106 (last 2 spotted), 1204 (last 3 spotted), 1104, 1006, 808, 808. The last rep of every set was a negative too - real slow, and really painful!
 
Incline bench
608, 608, 6011 once I get my groove going I'm sweet with these, but always feel a bit gumby on the first few reps.
 
Seated arnie shoulder press
20kg8, 26kg6, 26kg*6
 
Had a mean pump afterwards. Really like this variation to chest day - doesn't tap out your shoulders and hopefully will improve normal bench press results.

Paekakboyz

Finally got around to picking up a pair of weight training shoes. Got them from shoe clinic as they had a section of 'crossfit' type shoes. No bells/whistles aside from some good arch support - but a low heel and it's solid so no compression. Rocking a leg workout tonight so that will be a good test.

The Silver Fern

Pushing Tin - Paekakboyz Training Log