Pushing Tin - Paekakboyz Training Log
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<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> -
<p>Chest got a working over today. </p>
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<p>BB flat bench</p>
<p>606, 806, 1006, 1006, 1005, 1102, 1201. No spotter today so held off on anything heavier.</p>
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<p>I'm starting to get my volume going a bit more at 100kg+ but bench is something you really need a spotter for imo. Esp if you want to get into the heavier stuff. I'm aiming for 3 really clean, fast sets of 6 reps at 100kg. Not far off but definitely slow down on the last rep of each set and it's still a struggle to get 6 reps on the last set. Hmmm might need to look at the break I take between sets too. Seems you tend to train a a faster tempo when you're flying solo.</p>
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<p>DB bench next</p>
<p>405 (failed on 6th rep), 306, 306. Did a single set of flies @20kg - 12 reps.</p>
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<p>One set of BBBT's with 20 plate - was feeling this after all the chest/shoulder work. Ouch!</p>
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<p>Finished with three 1min planks.</p>
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<p>3 days into my no-booze Jan/Feb. Although I just realised I'm going to lunch at a bar tomorrow... oops! Promise I'll be good ha ha</p> -
<p>Leg session today - even tried the hack squat machine for the first time. Pretty cool, but painful after back and front squats!!</p>
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<p>Box squats to start - using the low box without a plate right from the get-go. Managed 1701 at that depth on Monday so I'm definitely getting more confident about taking heavier weight that low. Next step is doing the same weight/depth <em>without </em>the box!!</p>
<p>606, 806, 1006, 1206, 1404, 1602, 1602, 1406</p>
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<p>Front squats</p>
<p>606, 704, 804, 903, 1002</p>
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<p>Hack squats</p>
<p>Did three sets of 6 at 40kg, 80kg and 120kg. Plus the weight of the sled thingy? Apparently it's great for building the tear drop quad muscle just above your knee. Could get into a super deep squat on it - calves touching ass etc. Will see how the legs feel tomorrow after trying it.</p>
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<p>Still got a bit of DOMS from chest on Thursday. So I'll do back on Monday I reckon.</p> -
<p>Back session tonight</p>
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<p>Bent over row supersets with Y and T rows</p>
<p>60kg6 - 3 sets</p>
<p>5kg DBs6 - 3 sets. Got the right ol burn with these bad boys. </p>
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<p>DB one arm row and flat press superset</p>
<p>40kg6 each arm - braced against the wall</p>
<p>40kg6 ditto - lying flat on the ground with elbow in close. </p>
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<p>Finished with a single set of BBBT round the worlds. Pre-workout wasn't sitting quite right today, my eating was messed up with meetings etc so probably didn't do myself any favours! </p> -
<p>It was the superpump max - it was more about what I'd eaten that day and when. Sucks when work gets in the way of training... I mean, really!!! 1st world problems ha ha.</p>
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<p>Normally I only take pre-workout in the weekend, and that's usually on an empty stomach. It pretty much guarantees a pre-workout alpine motion (if ya know what I mean) but after that I'm fine.</p> -
<p>Chest session today. In between watching the BCs try to lose this match - bloody Jesse and Doug causing a ruckus!</p>
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<p>Started with flat bench in the squat rack. So you start with the bar on your chest - going for an explosive lift etc. Gets you right through the shoulders but not in a painful way.</p>
<p>606, 1006, 1004, 1104, 1103, 8012</p>
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<p>Overhead pullovers</p>
<p>306, 406, 40*6</p>
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<p>Machine flies</p>
<p>2 sets of 12 at 160/200 guess that must be in pounds!?? </p>
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<p>Tried a new pre-workout/diet pill thingy before our session today. "Grenade" a similar product to Detonate. Seemed to work well - not as intense as Detonate though, ha ha that's why it was banned! If you get a buzz it's probably got naughty ingredients!</p> -
Ewww what flav grenade? Got given some samples when it first came out a couple of years back and had some flavour that resembled a toxic combo of Choc berry but wasn't suppose to be. Didn't get much out of the 2 serve sample tho.<br><br>
New detonate is out btw, but don't believe the hype; it's rubbish.<br><br>
Closest thing to detz now days in ANS Diabolo. It's a thermogenic that works very well. Used a tub thru December and it really helped shake my stubborn belly fat. -
<p>Got to train alongside some of the Indian cricketers today! pretty cool. Had a quick yarn to Kohli, Khan and Dhawan. Did the ol eyebrows 'sup' with Sharma too. They were really nice and friendly, had a wee laugh about how close the match was. They didn't seem bummed out but are keen to win in Wellington. Most people had no idea who they were, easiest gig their two security guys have probably ever had!!</p>
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<p>Rolled out and front squats plus a couple of planks for core.</p>
<p>606, 706, 806, 904, 1004, 1102, 1201 new PB! stoked with the 120 lift. Started to fold over a bit, also found the heavier weight choked me out a bit more than usual. From there I worked down through 1004, 60*10</p>
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<p>Finished with a 2min plank and 1min plank.</p> -
<p>ha ha heaps of core and dynamic stuff. Dhawan was pretty buff though and Kohli was working hard, gotta stay fit for those super hot Indian actresses!!</p>
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<p>Khan was doing light front squats super-setted with core stuff. Ishant was doing core on swiss balls, he's a tall bugger but skinny as aw!</p> -
<p>Mixed workout today. Chest plus some back and core. Trying to keep some gas in the tank for a big saturday session.</p>
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<p>BB bench</p>
<p>6010, 806, 1006, 1006, 1006, 806, 6012 - definitely feeling the endurance coming back now. Last rep of the hundy sets is challenging but manageable. Love that last set till failure - rep it out son!!</p>
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<p>Had a bit of a fail in thinking I could do my DB row/floor press super-set after bench. I was tapped out through the back so I did a two sets of the one-arm rows and a single set of floor press. Normally make 6 reps but barely did 4! safety first seemed the prudent approach!</p>
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<p>BBBT round the worlds</p>
<p>20kg20 reps for each set. </p>
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<p>Did some stretching - working on dem hips. Then two 1min planks.</p> -
<p><span style="font-size:14px;">Rolled out and stretched.</span></p>
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<p><span style="font-size:14px;">Bit of an average workout tonight. Was looking to do a solid box squat session and some core but I didn't get to really work the weight up. I got a standing desk early last week so I haven't been sitting as much. Doing a bit more standing than sitting but it's still tapping out my legs. I felt better once I worked out that was the reason for the iffy session.</span></p>
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<p>Box squats</p>
<p>1006, 1206, 1406,</p>
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<p>Deeper squats (no box)</p>
<p>1406, 1204, 1006.</p>
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<p>Front squats</p>
<p>606, 706, 606</p>
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<p>Finished with 21min planks</p>
