Pushing Tin - Paekakboyz Training Log

Paekakboyz

Chest session today. In between watching the BCs try to lose this match - bloody Jesse and Doug causing a ruckus!
 
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.
606, 1006, 1004, 1104, 1103, 8012
 
Overhead pullovers
306, 406, 40*6
 
Machine flies
2 sets of 12 at 160/200 guess that must be in pounds!?? 
 
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!

JK

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. 
New detonate is out btw, but don't believe the hype; it's rubbish. 
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.

Paekakboyz

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!!
 
Rolled out and front squats plus a couple of planks for core.
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
 
Finished with a 2min plank and 1min plank.

JK

What exercises were the Indian cricketers up to mate?. Smashing out big deads? Massive squaaaats? Or maybe cable throws?

Paekakboyz

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!!
 
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!

Paekakboyz

Mixed workout today. Chest plus some back and core. Trying to keep some gas in the tank for a big saturday session.
 
BB bench
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!!
 
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!
 
BBBT round the worlds
20kg20 reps for each set. 
 
Did some stretching - working on dem hips. Then two 1min planks.

Paekakboyz

Rolled out and stretched.
 
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.
 
Box squats
1006, 1206, 1406,
 
Deeper squats (no box)
1406, 1204, 1006.
 
Front squats
606, 706, 606
 
Finished with 21min planks

Paekakboyz

Had a good chest workout tonigh. Great way to shake off yesterday's efforts. Legs are a bit sore today but heading towards that mad pump you get a few days later.
 
Stretched out pecs and through the shoulders and lats. Watched Yo Elliot talk about it a bit - importance of loosening up your chest to help with posture etc. 
 
DB bench
406, 506, 506, 4010
 
DB flies
306, 306
 
DB overhead pullover
406, 404
 
Cable flies
2 sets of 12 @9/16
 
KB renegade rows
2 sets of 12 with 18kg KBs 
 
Was sweating like crazy, it's humid down here in wellies, yuck.

Paekakboyz

Rolled and stretched. Got to the gym a bit earlier today so took about 20min to get properly warmed up.
 
Front squats
606, 706, 806, 904, 1002, 1101, 1002, 804, 606
 
Military press
406, 506, 604
 
BBBT round the worlds - smoked these today, puffing a bit but kept my breath.
2*20@20 plate
 
Bent over T-bar row
Loaded with a 20 and three 10s. Max reps then pause and strip a 10 then continue till you only have the 20 left.
10@50, 10@40, 9@30,11@20
 
Renegade rows
3 sets of 12 @18kg KBs.
 
Really good workout. Glad I've been doing a bit more hand and tricep stretching lately. Makes the front squat form much better.

Paekakboyz

Chest with some core and arms today.
 
BB flat bench
606, 806, 1006, 1103, 1201 and a half - had to rack the bar on the halfway pegs. 1102, 1005, 806, 6012. 
 
DB flies
306, 306, 266
 
BBBT round the world
1 set of 20 @20 plate
 
Renegade rows
3*12@18kg KBs
 
BB bicep curls - drop set
30kg/20kg/15kg for 10/10/12 = buuuurnnnnn!!!
 
Real good pump tonight, stoked with how my bench is coming back. Going to go a bit heavier on the flies next time too. Gains!!

Paekakboyz

Deadlifts and some front squats today.
 
Deads
656, 1056, 1256, 1454, 1452, 1256, 1056, 1056
 
Front squats
656, 656, 65*6
 
Got the usual twinge with the deads but I rolled it out some more and that helped heaps. Need to sort out a session with my PT to try and work out the problem with my form. It's no drama at lower weights even with some volume. But 140 and above and I start to feel it.

Paekakboyz

Chest and core today
 
DB bench
408, 506 (no spot), 506 (spotted last 3 reps), 408
 
DB flies
306, 306, 30*6
 
BBBT round the worlds
2 sets of 20@20kg
 
Renegade rows
3 sets of 12 with 18kg KBs
 
Cable flies to finish off
3 sets of 12 @ setting 9/16
 
Feeling really good at the moment - work has been pretty crazy so that's providing plenty of fuel for the 'ol workouts. Had Feb off the booze so that helped trim off a bit of fat. Definitely heading in the right direction.

Paekakboyz

Front squat city!
 
Stretched and rolled out
 
Front squats
606, 706, 806, 906, 1004, 1103, 1201, 1004, 806, 606, 606 
 
Big improvement in reps at 90-110 which is cool. Was pretty tapped out for the 120 though. The difference between 120 and 100 feels huge - but I've been doing a lot (for me!) of core work. That along with improvements in back strength/flexibility is really helping. You can be super strong in your legs but if you can't hold the weight through your core and upper back you are stuffed. Still working on driving the elbows up and flexibility. Also focusing on driving out through my heels to avoid my knees turning in.
 
Renegade rows
123 sets @18kg KBs
 
BBBT's
2 sets of 20@20kg
 
BB bicep curl drop set
Had 35.5kg, 27.5kg, 17.5kg barbells
 
Set of 10/10/10 and another of 6//6/10
 
Primo workout. That good feeling continues - a bit more work on my flat bench (BB) and I'll be having a crack at some PBs soon.

JK

That's some beast front squats right there mate, mad respect!

Paekakboyz

Chur bro! They've been coming along real well lately. In another couple of weeks I'll drop the number of sets/reps and see how heavy I can go.
 
130/135 would be the target I reckon. It's doable... just! It'll be up to my core/back to hold it - definitely want to avoid breaking any fingers trying to hold that weight in place!

Paekakboyz

Had a notion of cracking the old 1010@100kg for Deadlifts. Stupidly (given I only went from 60kg to 100kg) left on the plastic 2.5kg rounds that make adding/removing the 20s easier. So I was actually attempting 105, fail ha ha
 
No straps and no chalk either. That counts as super raw then! Rolled out and stretched.
 
Warm up at 65kg8 then it was go-time...
 
105kg for 10, 10, 10, 8, 7, 5, 4, 5, 5, 5, 5 
 
After that set of 7 my grip was going. Couldn't stop the bar from moving - during the last rep of those 5's I was just hanging on. Chalk would have let me keep the reps higher for longer. Doubt I'd have managed 10*10 though, my lower back was knackered. Did a bit of work on a foam roller and some stretching afterwards.
 
It was a ginger walk back to the car! But good fun though. my mate will be so proud, he loves crazy shit like this ha ha

JK

No chalk or straps.....how are those office hands mate??

Paekakboyz

roughed up one callus and a few are coming back a bit. Luckily I do enough rough and tumble shit to avoid 100% pansy hand status!! 
 
Chalk helps me out heaps but I don't really use straps much. At the moment I my lift gives out before my grip does. Unless it's lots of chins etc - then straps are a must!
 
Hopeful of being able to walk tomorrow... in the meantime, c'mon Warriors!

Paekakboyz

Held up pretty well after the deadlift session on sunday.
 
Chest and some core work today.
 
BB flat bench
60kg8 to warm up
Then 55@100kg - went pretty well. Quite liked the repetitions at that weight.
Finished with 60kg12
 
DB flies
630kg, 630kg, 530kg
 
DB pullover
630kg, 630kg, 530kg
 
Cable flies
2 sets of 12 at setting 9. The last few reps of each set just burn through ya chest. Working really hard on the pinch.
 
BBBT round the worlds
220@20kg. Got puffed into my second set but it was much better than I usually manage after my chest workout.
 
Renegade rows
212@18kg KB. These were hard. Shoulders and upper back knackered. Lower back a bit tight and my hammies were humming! Don't want to get too fatigued on this one, slip off the KB handles and you might eat metal or floor!
 
Finished with a 90sec or so plank.
 
Thinking I'll give the 1010*100kg DLs another go this weekend. But with chalk and my mate - that'll increase my break between sets and (hopefully) let me manage the 10 reps sets.

Paekakboyz

Good leg session today. Rolled out and stretched.
 
Warmed up for deep back squats and had a wee twinge in my right knee. Kind of weird as it's been sweet as for ages, and hadn't bumped it or anything. I put it down to old age and a bit more warming up saw me right.
 
Getting well below parallel now, not quite full ass to ground but 
60kg8, 805, 1005, 1005, 1205, 1205, 1005, 6010
 
Then I did a few sets of front squats
606, 606, 60*6
 
Was pretty tapped out after that. Definitely feeling the last few workouts. Rest day tomorrow I reckon!

The Silver Fern

Pushing Tin - Paekakboyz Training Log