Pushing Tin - Paekakboyz Training Log
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Good hit out with my bro tonight. Bit of chest, shoulders and arms... and pre-workout!!
Usual bench warm up of Y and Ts plus shoulder setting. Then into DB bench. Set of 10 at 30kg then 8 at 36kg and two sets of 6 at 40kg. That felt really good - no shoulder niggles so happy days. Seated DB shoulder press next up. Sets of 12 with 20kg and 24kg DBs.
Seated row machine - did mixed grip super sets. 5 reps each hand with close and then wide grip. Three sets in total at 30kg, 40kg and 50kg each side.
Cable bicep curls with the rope handle superset with tricep pushdowns with the close grip V handle. Three sets of 12 - ended up with a nice heavy set to finish.
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Missed a workout update. Legs - solid effort and did 3 by 3 at 130kg for my heavy set. Kind of blew that away today which was awesome.
Back around 96kg today. I had snuck up a couple of KGs last week after smashing carbs and snacks. It was the wife's birthday so there was cake as well. Slightly better eating and a week of fasting deal to that excess though. Life is fucking hectic at the moment so while cutting further would be good I'm not beating my self up about it
Did usual band and barefoot warm ups. The final set at a hundy was moving really nicely. Once I had the shoes on it was another set of 5 at 100kg. Then I did 2 sets of 120kg for 5. Then 2 sets of 130kg for 3. That felt good so I did a single at 140kg - holy shit it felt light weight lads! celebrated with another single at 150kg which also moved really well.
I was super surprised as last week the 120-130kg range felt like plenty. But I've always had this weird thing where that weight range feels heavier for some reason. Maybe the adrenaline kicks in for 140kg plus? not sure. But whatever the reason I was amping after those lifts. Dropped back to 100kg for two more sets of 5.
Single leg extensions and hammu curls next. 3 supersets of 12 reps each leg. Minimal break so this got a mean pump going.
Finished with two sets fo KB goblet squats. Still had gas in the tank to maintain a good clip.Finally (touch wood and fuck you 2020) feels like I'm getting enough consistency to see an upward trend in weight/condition. Very pleased!
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Solo mission again - my mate has done himself a mischief and nailed his leg.
All round upper body today. Back, shoulders, chest, arms. Mean pump!!Band work, Y and Ts, and set shoulders. Then into strict wide grip pressing. Sets of 10 at bar x2, 30kg x2, 50kg for 5 for 2 more sets.
DB bench press. Sets of 10 at 30kg and 36kg. Then three sets of 8 at 40kg.
Seated close grip row next. 3 sets of 12 increasing weight each set.
Seated shoulder DB press. Set of 12 at 16kg then 10 more at 20kg and a final set of 8 at 20kg.
Cable biceps and triceps next. Three super sets. Rope attachment on the curls and the V grip for triceps.
Isolated cable bicep curls next. Nothing heavy but lots of sloooow reps. 2 sets of 12.
Standing KB press (waiters carry) next. Two sets of 8 each arm with 14kg KB. No way anything heavier was going to fly after that. -
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Did usual band and barefoot warm ups. The final set at a hundy was moving really nicely. Once I had the shoes on it was another set of 5 at 100kg. Then I did 2 sets of 120kg for 5. Then 2 sets of 130kg for 3. That felt good so I did a single at 140kg - holy shit it felt light weight lads! celebrated with another single at 150kg which also moved really well.
I was super surprised as last week the 120-130kg range felt like plenty. But I've always had this weird thing where that weight range feels heavier for some reason. Maybe the adrenaline kicks in for 140kg plus? not sure. But whatever the reason I was amping after those lifts. Dropped back to 100kg for two more sets of 5.
Yeah, I get that kick at about 65kgs...
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@voodoo said in Pushing Tin - Paekakboyz Training Log:
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Did usual band and barefoot warm ups. The final set at a hundy was moving really nicely. Once I had the shoes on it was another set of 5 at 100kg. Then I did 2 sets of 120kg for 5. Then 2 sets of 130kg for 3. That felt good so I did a single at 140kg - holy shit it felt light weight lads! celebrated with another single at 150kg which also moved really well.
I was super surprised as last week the 120-130kg range felt like plenty. But I've always had this weird thing where that weight range feels heavier for some reason. Maybe the adrenaline kicks in for 140kg plus? not sure. But whatever the reason I was amping after those lifts. Dropped back to 100kg for two more sets of 5.
Yeah, I get that kick at about 65kgs...
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dang, that workout got me good! sore today, but not as sore as Trump
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
dang, that workout got me good! sore today, but not as sore as Trump
Dude. Keep that shit on the "Trump echo chamber" forum!
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Legs again. Decided on 3 by 5 at 120kg. That was a good challenge.
Usual warm up and band work. Managed to yoink the super heavy duty band so I got some mean tension going on. Worked a treat on my hips. 5's with the bar and then 60kg, 80kg and 100kg. Starting to see a lot of improvement in my mobility on the barefoot squats which is nice.
Did 5's at 100kg and 110kg before the three sets of 5 at 120kg. Had one rough rep that felt a bit odd on my right leg. Nothing sore just a bit off. But no pain or anything so who knows. Finished strongly with some nice controlled reps in the last set.
3 rounds of leg extension/hammy curls. Have upped the weight on both in the last couple of workouts, could probably push harder with my hammys
Threw in seated DB shoulder press. Two sets of 12 with 20kg DBs for a sweet shoulder pump.
KB goblet squats to finish up. 2 sets of 15 at 32kg.96kg today. Have been tightening up my eating again and really enjoying the fasting type approach.
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Missed a workout or two but was also down with a cold last week. Covid free and on the rebound now.
Caught up with my homie for a hit out. He's rehabing his knee so we started out with 20min on the bike. Not going to lie, I didn't hate it lol.
Y and Ts and set shoulders with KBs. Then flat bench. Kept it light and did 2 sets of 60kg for 12. Then another set of 25 at 60kg.
Seated row next. 3 sets of 12.
Sitting DB shoulder press. Sets of 12 at 26kg and 28kg. Then 5 reps at 36kg.
Bicep curl - rope attachment and V handle for tricep push downs.96kg which is cool, starting to get the handle on judging things by fit of my clothes and stuff, rather that purely looking at the numbers.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Missed a workout or two but was also down with a cold last week. Covid free and on the rebound now.
Caught up with my homie for a hit out. He's rehabing his knee so we started out with 20min on the bike. Not going to lie, I didn't hate it lol.
Y and Ts and set shoulders with KBs. Then flat bench. Kept it light and did 2 sets of 60kg for 12. Then another set of 25 at 60kg.
Seated row next. 3 sets of 12.
Sitting DB shoulder press. Sets of 12 at 26kg and 28kg. Then 5 reps at 36kg.
Bicep curl - rope attachment and V handle for tricep push downs.96kg which is cool, starting to get the handle on judging things by fit of my clothes and stuff, rather that purely looking at the numbers.
Word to that Brutha, I’m convinced my belt is a bit tighter after Beervana over the weekend. I’m so paranoid I turned down a free ticket to beers at the basin this weekend ( that plus I’m on Dad duty and have a couple more work piss ups in the next few weeks )
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@MN5 and holy shit the beers can bloat you something chronic - esp when you've been dry for a while!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 and holy shit the beers can bloat you something chronic - esp when you've been dry for a while!
A few too many Crafties is a great treat every now and again though
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Legs. Gym was super busy tonight, bit late starting on the first day of summer. Not that you'd have any idea about that in Wellies over the last few days.
Still starting with band work on my hips and ankles with barefoot squats. Sets of 5 at 60kg, 80kg and 100kg. Then 5 by 5 at 100kg. Moderate pace and trying to make each rep mint. Working on staying as vertical as possible.
Single leg extensions. Did three rounds back to back as the kneeling hammy curl machine was taken. Then three sets on the hammy curl machine.
Seated DB shoulder press. 20kg for 12, 26kg for 8, 30kg for 6. Quite liking these, haven't really done too much shoulder work - aside from OHS squat stuff.
Two sets of 15 KB goblet squats at 32kg. These continue to be mean finish to legs with the added blast on your core, upper back and arms.Mid 95s today. We were away on holiday and chasing the kids must have counted for something! At least enough to offset the beers I enjoyed. Aiming to cut another 2kg by Xmas and longer term goal is 90kg. Ha ha that's fucking svelte for an ex-prop
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Legs. Gym was super busy tonight, bit late starting on the first day of summer. Not that you'd have any idea about that in Wellies over the last few days.
Still starting with band work on my hips and ankles with barefoot squats. Sets of 5 at 60kg, 80kg and 100kg. Then 5 by 5 at 100kg. Moderate pace and trying to make each rep mint. Working on staying as vertical as possible.
Single leg extensions. Did three rounds back to back as the kneeling hammy curl machine was taken. Then three sets on the hammy curl machine.
Seated DB shoulder press. 20kg for 12, 26kg for 8, 30kg for 6. Quite liking these, haven't really done too much shoulder work - aside from OHS squat stuff.
Two sets of 15 KB goblet squats at 32kg. These continue to be mean finish to legs with the added blast on your core, upper back and arms.Mid 95s today. We were away on holiday and chasing the kids must have counted for something! At least enough to offset the beers I enjoyed. Aiming to cut another 2kg by Xmas and longer term goal is 90kg. Ha ha that's fucking svelte for an ex-prop
Probably an age thing but I’m much more about fitness and being lean and mean rather than bulk these days. Back in the day I freaked out if my weight fell below 80. Still want to be strong but it’s not all about the GAINZ anymore. Probably has a lot to do with not playing rugby as well.
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@Rancid-Schnitzel I hear ya bro. I'm still keen on retaining bulk but really enjoying life under 100kg lol. It's funny how you actually see more muscle as you cut, which somewhat offsets the overall drop in raw strength. So I'm trying to think about power/weight as my new benchmark rather than chasing the numbers I was doing at 110kg (or above, ahem).
As long as my BMI is still morbidly obese I reckon I'll be ok
Chest, arms and some shoulders tonight after work. Pretty much training solo at the moment as work and life in general is pretty hectic. Hoping to get some solid sessions in with my gym bro before Xmas though.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@Rancid-Schnitzel I hear ya bro. I'm still keen on retaining bulk but really enjoying life under 100kg lol. It's funny how you actually see more muscle as you cut, which somewhat offsets the overall drop in raw strength. So I'm trying to think about power/weight as my new benchmark rather than chasing the numbers I was doing at 110kg (or above, ahem).
As long as my BMI is still morbidly obese I reckon I'll be ok
Chest, arms and some shoulders tonight after work. Pretty much training solo at the moment as work and life in general is pretty hectic. Hoping to get some solid sessions in with my gym bro before Xmas though.
Ha ha. Pay that BMI comment
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chest, arms, back medley tonight. Solid session and I'm feeling it now!
Did Y and T's, band work and KB shoulder setting for my chest and shoulders. Bit of dynamic stretching also (think of Napoleon Dynamite running... or dancing!) to get things loose. Seems to be helping.
A little bit of wide grip pressing then on to DB bench.Set of 12 at 26kg, then 10 at 34kg. Then 3 sets of 6 with 40kg. That well, only a wee bit of shoulder niggle but good form = no pain!
Seated close grip row. Sets of 12, 12, 10. Adding weight each set up to 55-60kg or so.
Superset of cable rope bicep curls and V handle tricep pushdowns. Went heavy on the triceps and reasonable on the biceps - really enjoy the rope handle for curls, good ROM and you can add a bit of a cheat curl at the top. Triceps were all good - can still feel the pump!Did two sets of one arm bicep curls. Kind of isolation style. Sets of 12 so only had 3-4kg on the cable stack.
Military press. Two sets each with the bar, 30kg and 40kg. Felt really good after all that earlier mahi. Still fucking around with grip width though, my natural set up is pretty narrow and I don't think that is optimal.
Finished with two sets of KB press. 14kg so nothing crazy. Set of 8 first up then 6 to finish.94-95kg today. Happy lad.
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@MN5 i look way more jacked now than when I was super thicc
