Pushing Tin - Paekakboyz Training Log
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<p>Decline bench and Dumbbell flies/press superset</p>
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<p>Decline</p>
<p>6010, 806, 1006, 1203, 1401 (spotted on the 130/140 lifts), 1401, 1301, 1202, 1006</p>
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<p>Dumbbell flies and bench press</p>
<p>26kg8 flies and 6 press</p>
<p>30kg8 flies and 6 press</p>
<p>30kg8 flies and 4 press</p>
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<p>Took the pain away from my back - should be ok for legs tomorrow... but we've got a half day of demo to finish up. Plus Xmas shopping. Give me strength!</p> -
<p>Ouch, got in for an arms session today. Short and sharp - mean pump and it managed to take the edge of the soreness in my chest, and shoulders, and back, and legs!!</p>
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<p>Barbell curls - drop set</p>
<p>40kg, 30kg, 20kg. Got 10/10/15 then 5/10/11 on the second</p>
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<p>Seated ezibar curls</p>
<p>40kg *6, 6, 4</p>
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<p>Cable curls</p>
<p>@15kg - two sets till failure</p>
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<p>Lighter day of demo today and some tidying up. We are going to smash legs tomorrow which will make four straight days of gym before Xmas. It don't get much better than that!</p>
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<p>ouch</p> -
<p>Final workout before Xmas. Box squats</p>
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<p>Had the low box today - so we were breaking the parallel. Keeping up the work on form and getting nice and low.</p>
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<p>60kg8, 1006, 1206, 1406, 1604, 1801 then a failed rep. Sat on the box and had nothing left to get back up. Mate spotted me a bit and up she went. Didn't keep the tension on when I hit the box, so there was no firing happening for the lift. But pleased to have managed 180kg below parallel. Might try that without the box, but with a spotter, in the new year. I'd like to hit 200kg before I start working on squatting even lower.</p>
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<p>Finished with 2 sets of bodyweight dips. 2 sets of 20 - boom, power/weight is really coming along now. In the past a set of 12 dips (btw these are strict form, Kea would be proud!) would have been my max... fresh, let alone on day 4 of a fuck myself up programme ha ha.</p>
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<p>Have a primo Xmas you lot - stuff your faces and we can lament our fat guts next year ha ha</p> -
<p>First post-xmas workout (demo aside). Lots of stretching and then front squats.</p>
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<p>Man my set-up has gotten a bit messy. Flexible enough to move around a bit - I think I've found the sweet spot though, hands just touching upper chest and elbows coming in and up. That seems to be the best platform and it stops me trying to pin the bar with fingers. When you fail at heavier weights you don't want to try and hold it with your fingers!! </p>
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<p>606, 606, 706, 804, 902, 1002, 606, 404</p>
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<p>New lifting shoes make the fronts a bit harder. Not as much height in the heel so I'm limited in how upright I can stay by my hip flexors. Can get well past parallel but ATG squats will need much improved hip flexibility. All good stuff to work on though, was glad I hadn't lost too much finger/hand flexibility.</p> -
<p>Deadlifts today.</p>
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<p>Rolled out and stretched. </p>
<p>656, 1006, 1204, 1402, 1601, 180 fail, 1601, 1601, 1403, 1403, 1206, 120*6</p>
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<p>Dropping some ceilings today, that will nearly be the end of the demo work. So more time for the gym!</p> -
<p>Chest workout today</p>
<p>Dumbbell bench</p>
<p>426, 506, 506, 426 got the last couple of reps on the 50s spotted</p>
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<p>Dumbbell Pullovers</p>
<p>366, 405, 40*5</p>
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<p>Cable flies</p>
<p>Setting 11/15 for sets of 12. 3 sets in total</p>
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<p>Barbell shrugs</p>
<p>3 sets till failure at 60kg, 80kg and 100kg. Nice way to finish up.</p>
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<p>Booked in for dinner in town tonight with mates. Will be driving so going easy on the beersies! Another ceiling to drop today - skip gets picked up on Friday so I need to be all done by then!!</p> -
<p>First week back at work done and dusted, Ugh, summer time blues ha ha</p>
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<p>Have been pretty busy with building going on at home. A bit more demo and shifting cabinets and stuff. My usual training partner is away so I dragged myself in for a legs session today.</p>
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<p>Funnily enough the box squats felt really tough but the fronts were really good - total opposite of how things were tracking last year.</p>
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<p>Warmed up and did a lot of stretching. Hip flexors have been really tight lately. Getting a standing desk soon at work, that'll reduce the amount of time I spend sitting which should help.</p>
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<p>Back squats</p>
<p>606, 1006, 1206, 1304, 1404, 1502, then 1004 without the box, getting a bit deeper</p>
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<p>Front squats</p>
<p>606, 706, 804, 904, 1002 - these felt good. I think I've finally worked out the best hand/arm position to keep the bar locked. It's sitting across the top of my chest rather than being held by my fingers.</p>
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<p>Finished up with 2 sets of BBBT round the worlds with 20kg plate. 2 sets of 20. Barely puffed after finishing, somehow cardio fitness is improving.... without doing cardio. GOld!!</p> -
<p>Good to mix things up - apparently starting the day standing fires your metabolism up more than sitting. Pistol squat time!! ha ha</p>
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<p>Left hammy has felt a bit iffy since the last workout. Did a lot of stretching today when I was waiting for my mate. Learnt a new variation on a hip flexor stretch, that seemed to help a bit. </p>
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<p>We hit chest tonight with dumbbells.</p>
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<p>DB press</p>
<p>40kg6, 50kg6, 50kg6, 40kg10 - got a spot on the last couple of reps on the 50s sets. But really pleased with how DB bench is coming along, owned that last set of 10. Noice!</p>
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<p>DB flies</p>
<p>34kg6, 40kg6, 40kg6 - smashed these tonight (did I mention I had a double scoop ha ha!!). I think I've always been a bit gun-shy on the flies. My mate is good influence in terms of upping the weight so that helps - although from time to time it does get a bit silly! That's when you end up with 7 day DOMs!</p>
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<p>Finished with DB pullovers</p>
<p>40kg6, 40kg6, 40kg6 - another increase in weight. I've got my position sussed for this now, always used to feel like I was going to tip over for some reason!</p>
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<p>Catching up on Thursday for a workout then we are doing an hour of deads or 100 wide grip pull-ups on Saturday. An hour of power! (or pain followed by heaps more pain!). </p> -
<p>we've done it before and it took about 35-40min I think. I max out at around 7-8 strict form wide grip pull ups. That's with a pause at the bottom before starting the next rep. But I drop down to sets of 3 pretty quick! </p>
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<p>My grip strength has got to the point where I don't need straps - didn't mangle my hands last time so I should be sweet without gloves :good1: I've never really been a fan of them, I find it hinders my grip and I don't mind beating up my hands.</p>
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<p>Rest day today, then a session tomorrow and on sat. Nice to be getting back into regular training.</p> -
<p>Hammy seemed to have come right so front squat session tonight. I got in early and did a good 30min stretching and rolling out. That new hip stretch is working a treat. Seems to have gone a long way to sorting out keeping my upper body vertical at the bottom of the squat. Did a heap of hand and arm stretching too so I was well warmed up when my mate arrived.</p>
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<p>606, 806, 904, 1004, 1103, 1003, 806, 706, 60*6. Getting really nice and deep too, chur!! </p>
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<p>Deads or pull ups on sat, depending on how our legs are feeling!</p> -
<p>Back day today. Decided to give deads a miss as both our legs are still pretty smashed.</p>
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<p>Today was all about heavy weight low reps. Aiming for 4-6 max.</p>
<p>Close grip lat pull downs.</p>
<p>906, 906, 964</p>
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<p>Bent over DB rows. Used straps on these</p>
<p>504, 504, 504</p>
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<p>Seated lat pull downs (using machine). Each arm works independently, gives you quite a good stretch through the lats.</p>
<p>606, 605, 60*5</p>
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<p>Finished with T-bar drop set rows.</p>
<p>Started with 70kg on the bar - one 20kg plate and five 10kg plates. Max reps at 70, then 60, then 50 etc. Normally finish with 30 left or down to the 20 plate. Pain!</p>
<p>Managed at least 4 reps at each weight in both sets. Repped out a bit more volume once it dropped down to 40. </p>
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<p>Good fun</p> -
<p>After a lazy week got back to the gym for a deadlift session.</p>
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<p>Managed to tweak the left glute again so that kinda pissed me off. I'd stretched etc but was having a bit of a meh day! Failed on 190kg and managed two reps at 180kg so it wasn't the end of the world.</p>
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<p>1006, 1204, 1404, 1602, 1702, 1802, 190nada, 1801, 1601, 1404, 100*4</p>
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<p>Heading in for squats tonight. We've got the next stage of reno's happening so I've got a date with a hammer and a whole bunch of nails. Clear em out so the guys can start the interior linings etc.</p>
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<p>Going on a mini-detox too. Cutting out alcohol till the end of Feb. Put on a couple of kg through Xmas and I'd also been drinking more leading up to the holidays. Really want to see how that works out on dropping fat, especially around the puku! Wish me luck.... hard not to have a beer with cricket on!</p> -
<p>I only ever get it during Deads, I know what causes it but it's been tough to shake. It's about how the muscles fire and my deadlift action. I'm somehow activating the front of my left hip and that's connected through to the glute. Yo Elliot has a great video on it... A decent warm-up helps but as the weight gets heavier it comes back. It's just painful enough to distract me during the lift and make me a bit gun shy. Something to talk to my PT about. Might need a deadlift session to see what I'm doing wrong.</p>
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<p>Legs day. </p>
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<p>Back squats and some front squats today. Was really happy with todays workout - some good lifts.</p>
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<p>Back squats. </p>
<p>70kg6, 1006, 1206, 1406</p>
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<p>Moved to box squats. Started with a thin plate on the box, maybe 2cm extra on the box. That's pretty much just under parallel. Once everything is firing I removed the plate to get that little bit deeper.</p>
<p>1604, 1702, 1702, 1602, 1404 did the last three sets without the plate.</p>
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<p>Then I finished with a deeper set of squats - no box</p>
<p>1402, 1004</p>
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<p>Front squats</p>
<p>606, 804, 904, 1002, 1101</p>
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<p>Finished with 2 sets of BBBT round the worlds 20 reps @ 20kg plate. Noticing a big difference on these now. Barely puffing after the first set and only a bit after the second.</p>
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<p>Can already feel the legs getting sore. DOMS are gonna be a bastard ha ha</p>
