Pushing Tin - Paekakboyz Training Log
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Nearly two hours of arms today. All supersets and drop sets. Ridiculous pump and we even broke things up in the middle with some Y and Ts, KB press and upper back stretching. Totally died on our last exercise. 21s on ezibar, 3 sets of pure agony lol.
The ABs were in the gym again. Was quite surprised to see a lot of starters doing stuff. Would have thought they'd be taking things easier!!
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wtf did we do 2 hours of arms on sat. Still have a pump and the DOMs are insane lol. I can straighten my arms today but oooooh lordy it produces a gnarly bicep stretch.
Apparently we are doing chest tonight - will be interested to see how that goes. Will have to wait till we've warmed up to see what madness we'll chase. I know that a workout will take the edge off my arms. But not sure how much weight I want to trust ol Thunder and Lightning with... esp above my head lol
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Some light accessory work then bench tonight. Arms were a wee bit better but still painful to bend lol.
Y and T's three sets of 10 reps. Set shoulders with KB's. Did an extra round.
Flat bench. Lots of warm up to see how things would work out. Great thing about wide-grip is it's F-all arm, and full on biddie strength!! Did't have any soreness through the range of movement, probably got the worst 'twinge' when gripping the bar hard.
Warm ups were sets of 10 at 60kg, 60kg, 80kg, 80kg. Then 10's at 100kg and 110kg. Final set was 110kg for 9. A bit surprised at how much we had in the tank. But chest and arms are fully cooked now!!
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You've been smashing it recently mate. That hernia thing seems a distant memory!
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Cheers RS, yeah the injury feels like a distant memory now - phew!! need to tighten up the kai intake and the booze as well. Both of those slipped quite a bit when I was seeking comfort when I was injured. Once you invite those bastards in they don't go away till you turf em!! the improving weather is helping me make vague plans for a cut ha ha
My arms are still fried today. Glad it's rest day!!
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Back and shoulders tonight.
Y and T's to warm up. 2 sets of 10 with 3kg DB.
Standing KB press/waiters carry. 20kg KB 30sec each side. Three sets.
Wide-grip strict press. 2 sets of 5 at 30kg, 40kg, 50kg. Then push pressing in sets of 3 at 70kg, 80kg, 85kg, 85kg. Making sure I took a good couple of seconds with the weight locked overhead each rep. Prepping ahead of adding overhead squats back into the mix.
Standing KB press. Three sets of 8 each side with a 16kg KB.
Finished with bent over BB row. Sets of 12 at 40kg, 50kg, 55kg. Then a drop set starting at 57.5kg. 5 sets in total, managing 7 to 12 reps. That mix of volume and not wanting to swing at all gets you!!Felt super strong this morning - arms had settled and that training effect was really kicking in. Very cool when things are going well overall
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Legs last night. Solo session as no PT and my bro is still nursing a bung knee.
Had a nice old warm up and roll out. Then into the dreaded band warm ups. Far out these are hard - esp as you have to have tension on as soon as you set up. I have a pretty narrow stance too so this means I have to go a lot wider. 2 sets of pause squats with no weight, 2 sets with just the bar. Then a final 2 sets with 60kg. With a 3 sec pause for each rep. The pain and burning is real!!
Funny thing after those warm ups is I feel hyper mobile. Almost to the point of making it hard to stay tight during the following reps. Just part of getting use it I guess. Did mean I was taking it a bit easier on the weight. Especially training on my own where I am shite at pacing myself!
Sets of 5 at 80kg, 100kg and 120kg. Then sets of 3 at 130kg, 140kg. A single at 150kg which felt plenty heavy - then dropping back to 130kg for 5 (two sets), then finished with a set of 5 pause squats at 100kg, a good 3-4 sec count at the bottom.
Felt super taped out after that. My bootie is certainly feeling it today too!!
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@mn5 said in Pushing Tin - Paekakboyz Training Log:
Dude I've looked up and down this thread, where are your deadlifts ?
fuck the deadlifts. Did you send nudes?
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ha ha deadlift smedlifts. Haven't had those on rotation for years. Nudes on the other hand...
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Dude I've looked up and down this thread, where are your video clips of you climbing ropes?
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@taniwharugby wrong platform bro!! Try crackbook or insta
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taniwharugby said:
Dude I've looked up and down this thread, where are your video clips of you climbing ropes?
That's only for serious athletes. Not people who enjoy running.
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Chest day, with a few other things thrown in. Legs and glutes hurt through till Sunday from my Thursday workout. Now that is some doms!
Chest tonight. Y and T rows to start. Then set shoulders with 20kg KB. Bench warm up was two sets of 10 at 60kg then one of 10 at 80kg.
For chest we were aiming for volume, using some new bro science we've picked up. Pick a weight that you can do 10+ reps at - go to failure then your starting set is 3 reps fewer.
My working weight was 100kg. The failure (success!!) set was 15 reps so I started on 12 reps. Then 10, 9, 9 and 8 to finish. We hadn't quite worked out how the fatigue element would go. It was definitely hard work.
Did three sets of standing KB presses to finish. 8 reps each arm with 16kg KBs. Really enjoy it after bench - gets your core going and the different pressing angle seems to loosen my shoulders up. Finishes off the pump nicely too!!
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Fuck quick reply! twice I've typed an update then hit reply and got taken to the full screen. Doh.
Good workout last night. Overhead stuff and accessories. Had been feeling tired this week and have now woken up with a headcold, yay! No PT tonight for legs - will rest up and smash it next week.
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Bit crook over the weekend but on the whole I've been feeling good body-wise. Getting on board with Sober October with my gym bro. No booze and will be making an effort around fizzy and kai.
Mate has managed to do himself an injury so he took it easy tonight. Meant a shorter session so I took the opportunity to go a little heavy on bench. Did our regular Y and T's - used 4kg DBs today and oath those things get you.
Bench was warm ups of 10 reps at 60kg, 60kg, 80kg. Then 9 at 100kg, 3 at 110kg, then singles at 120kg, 130kg and 140kg. Was a bit hesitant about the jump from 130kg to 140kg but it was easier than expected. Next time things are feeling good I reckon I'll be giving 145-150 a nudge. Keen to hit that 150 mark
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Stink news for my gym bro. he's picked up a soft tissue injury on his hip - not 100% if it's down to heavy lifting or if it's an over-time problem. He's super gutted which sucks. Esp as I know exactly what he's dealing with after my hernia/not hernia issues!!
So I'll be training solo for the next few weeks. But am hooking up workout dates with our circle of friends at the gym. Such a gainz slut haha
Tonight I'm doing legs with one of our bros. Back squats and more of that lovely band work for hip mobility.
Last night was all about pressing. Did my Y and T's then into strict press for wide grip - up to 65kg and a cheeky single at 70kg. Then push pressing from 80kg up to 95kg. Really working on getting focused for these - not the sort of movement you can half-arse, especially when you're bail out plan is to drop the bastard.
Moved to military press - got up to 70kg for sets of 5. Trying to find that sweet spot with weight/volume so I can keep those numbers moving. Ultimately this will transfer into clean and jerk but the ol olympic lifting isn't going to advance much until bubs is a wee bit older.
Mentioned earlier that I'm doing sober October with my mate. Trying out the 12/12 fasting approach as well. So whenever your last meal is in the pm you wait 12 hours to eat the following am. You can have water and some say coffee (black) is ok. But the general rule is not wanting to get your body having to digest or process anything before that 12 hour mark.
Keen to see how that translates to dropping some weight. Have snuck back up to 108-109 and ideally I want to be around the hundy or even high 90's. That would be pretty big for me, don't think I've dropped into double digits since my uni days. Plus it's quite cool to think about what a cut will look like as I'm def stronger/more swole than my younger iterations. lol dat old man strength aye! just need to lose the fat hiding it!!
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Lads did work last night. 10 by 10 on bench where your rest period is the other guy doing his sets. ie sweet fuck all rest!! ha ha I actually got a bit more rest as they guy I was training with was red-lining at rep 8, taking a short pause then knocking out the last two reps in each set.
We did a bit of warm up, set shoulders and had a set at 60kg to get things moving.
First 5 sets were at 80kg, last 5 sets were at 70kg. On reflection I think I could have done 75kg for the last 5, and maybe stuck with 80kg till the 6th or 7th set. But on these volume workouts I like to make sure I hit good reps. Had a wee bit left in the tank at the end and did 25 at 60kg, with another 5 reps after a pause break to finish me off. Was def getting some conditioning done! Biddies are on fire today.
Finished up with KB presses. 2-3 sets, lol can't actually remember, the sign of a good workout!
Will be training back/shoulders solo on Wed, then legs with PT on thursday.
Sober Oct has been going pretty well. Laying off the booze is easy as, although it'll get harder as we see more sunshine. First half of last week I was a bit loose on the 12/12 eating, but since Thursday I've been sticking to it.
Haven't had a V for 6 days which is really bloody good for me - just making an effort to swap it out for more black coffee. Cold turkey never works as I get the caffeine withdrawals hardout.Have also avoided any kind of pasty, which hasn't been so easy. I am a slut for pastries like @MN5 is for his craft beers!!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Lads did work last night. 10 by 10 on bench where your rest period is the other guy doing his sets. ie sweet fuck all rest!! ha ha I actually got a bit more rest as they guy I was training with was red-lining at rep 8, taking a short pause then knocking out the last two reps in each set.
We did a bit of warm up, set shoulders and had a set at 60kg to get things moving.
First 5 sets were at 80kg, last 5 sets were at 70kg. On reflection I think I could have done 75kg for the last 5, and maybe stuck with 80kg till the 6th or 7th set. But on these volume workouts I like to make sure I hit good reps. Had a wee bit left in the tank at the end and did 25 at 60kg, with another 5 reps after a pause break to finish me off. Was def getting some conditioning done! Biddies are on fire today.
Finished up with KB presses. 2-3 sets, lol can't actually remember, the sign of a good workout!
Will be training back/shoulders solo on Wed, then legs with PT on thursday.
Sober Oct has been going pretty well. Laying off the booze is easy as, although it'll get harder as we see more sunshine. First half of last week I was a bit loose on the 12/12 eating, but since Thursday I've been sticking to it.
Haven't had a V for 6 days which is really bloody good for me - just making an effort to swap it out for more black coffee. Cold turkey never works as I get the caffeine withdrawals hardout.Have also avoided any kind of pasty, which hasn't been so easy. I am a slut for pastries like @MN5 is for his craft beers!!
I could go the rest of my life and never have a pastrie. But a beer? Fuuuuuuuuuuucccccckkkkkk no
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@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
