Pushing Tin - Paekakboyz Training Log
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Still alive. Just!
Legs again. Going to do some stuff at home for upper body, and have spotted some decent kettlebells. Holy shit they are expensive though.
Warm ups barefoot. 5's at bar, 60kg, 80kg, 100kg.
Shoes on for another 100kg for 5. Then 120kg for 3. That felt easy so I settled on 3 by 3 at 130kg. That went well and was a decent challenge, especially that last rep.
Superset leg extensions and hammy curls. 3 rounds of 12 reps each leg, each exercise.
KB goblet squats. Two sets of 15 with a 32. First set with high elbows and an atg squat, second set with elbows down which is still well beyond parallel, but not quite ass touching calves.I was tempted to do some arms but not enough time. I do have some crappy DBs at home so I just need to get in the habit of cranking out some reps.
Do some chins
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@MN5 good idea! Love the benefits but always feel like I'm starting over with chins.
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Managed a leg session tonight and have a an epic arms workout tomorrow with my bro. Cannot wait. Can't remember the last time I got to train on consecutive days!
Bloody need it though as mahi is beyond insane. Family life is primo and we are enjoying the kids, but holy fuck we are knackered. One foot in front of the other and remembering to cut each other a bit of slack.
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The stars aligned! back to back sessions. Smashed some pre-workout and got on the tin.
Pretty much did 3-4 sets of these, with most being high rep around 10+.
Bench press - two sets at 60kg and
Super set cable Tricep overhead extensions and rope handle push downs.
Seated shoulder DB press. Got up to 30kg for 6 with a decent amount of volume at 22kg and 26kg.
Cable isolation bicep curl with standard cable curls.
Overhead press - behind the head, wide grip styles.A skull crusher variation next up. Ezi bar and laying on a flat bench. Do the usual close grip skull crusher movement but down to your nose, rather than past your head. Then from there you extend as far past your head as you can manage. That just opens up your lats and slams the triceps. Then reverse the motion. At the end of the set we did a close grip press to failure.
Seated DB curls to close things out. Just to purge the last of the preworkout lol. A 10min sauna afterwards to finish up.
Arms are pretty tired today, reckon tomorrow is going to be fun
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Legs tonight, cruising on about 5 hours of Zzz and another fucking hectic day at mahi. Nothing like some heavy squats to blow that stress away
Back squats up to a double and a single at 140kg. Talked to a gym bro today who was trying out a new leg routine he picked up from a PT. He wanted to change things up and we started talking about our program/workouts. This fucking madman just comes straight in and starts on his working weight. No warm up sets or anything, raw dogging it lol.
I'm at the other end where I do 4 sets of 5 from the bar to 100kg as my warm up, with band work or some kind of mobility stuff in between. Then up to another 5 by 5 for my working sets. He reckons its a sign he's not pushing himself enough, which makes sense if he can handle that weight from the get-go. He thought I was cray cray with all my warm up guff too. Fair play I reckon.
Usual accessories. KB goblet squats kicked my ass - so good for a core, arm and upper back burn. Sitting around 95-96kg but I can tell I put on fat when I got loose with my eating for a bit. Certainly didn't add much muscle. Slowly getting closer to being able to train twice a week. That would be really good.
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Alive! Kinda!
Work and life have been mental. I'm in the midst of the most stressful period of my working life, throw in a young family and training gets tough. Almost impossible for a bit it seemed. It was largely work causing the issue but I'd be so knackered if I wasn't doing extra mahi I'd just want to go home and crash... well, as much as the rug rats would allow. So none!!
Did manage a couple of workouts through March but today was my first hit out in nearly 3 weeks. It had to be legs. But I took the sensible route and only did 3 working sets at a hundy. Legs felt good, but I could feel that this would be plenty lol.
Seated leg extensions superset with kneeling hammy curl. Both single leg sets. 12 reps each leg, each machine. 3 rounds.
KB goblet squats. Actually considered skipping these but felt I owed it to myself after a lighter back squat workload today. 2 sets of 15 with the usual 32kg KB. On the second set I could feel the burn in my core - these can really cook you if you hit that volume sweet (pain) spot.
Legs were wobbly coming down the stairs - but feel much better for the session.
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Alive! Kinda!
Work and life have been mental. I'm in the midst of the most stressful period of my working life, throw in a young family and training gets tough. Almost impossible for a bit it seemed. It was largely work causing the issue but I'd be so knackered if I wasn't doing extra mahi I'd just want to go home and crash... well, as much as the rug rats would allow. So none!!
Did manage a couple of workouts through March but today was my first hit out in nearly 3 weeks. It had to be legs. But I took the sensible route and only did 3 working sets at a hundy. Legs felt good, but I could feel that this would be plenty lol.
Seated leg extensions superset with kneeling hammy curl. Both single leg sets. 12 reps each leg, each machine. 3 rounds.
KB goblet squats. Actually considered skipping these but felt I owed it to myself after a lighter back squat workload today. 2 sets of 15 with the usual 32kg KB. On the second set I could feel the burn in my core - these can really cook you if you hit that volume sweet (pain) spot.
Legs were wobbly coming down the stairs - but feel much better for the session.
It’s a difficult time when the kids are still so small and breakable. Add work and obviously you barely have time to take a dump. But just enjoy and make the most of that innocent age. It’s goes so fast. Before you know it they’ll be arsehole teenagers and you’ll be spending too much time at the gym!
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@rancid-schnitzel lol as evidenced by the massive delay in seeing your post!! nearly 3 weeks since my last workout. Work has been hard, and the kids have had a few bugs, so the tldr is less sleep and more stress.
But I got some mahi done today and in the next week or so I'm going to have free access to gym through work. Sounds pretty decent, apparently it has a squat rack - so if that is true then I'm sorted. The plan would be 1-2 workouts there a week, and another session at les mills with my gym bro. Longer-term I'd be working out with my friend more frequently and doing 3 workouts during the week and something in the weekend.
Today's effort was all about getting there lol. I did buy a heavy band though so I hammered my hips and ankles during my squat warm up. Usual barefoot antics then shoes on and into working sets. Aside from it feeling a bit heavy I was pretty happy with form and stuff. Three sets of 5 at 100kg for the heavy stuff - I could feel early onset DOMS by the end of the second set lol.
Two rounds of single leg extensions and standing hammy curls. Did these back to back and was gassed by the end. Jumped over to some cable tricep push downs with rope handle bicep curls. Two sets of 10 reps each. Decently heavy for triceps and a mid-range weight for the curls.
Seated close-grip row next. Two sets of 12 at 55kg. These felt really good - I guess my back was still pretty fresh
Did two rounds of 14kg KB standing press with a waiters carry style grip.Finished with KB goblet squats. The usual 32kg KB felt like twice that today. Two sets of 10.
Called it there as I was knackered. Will sleep well tonight and I am looking forward to a big feed. Came in at 95.3kg today so happy with how that is going. Although I know I'm a bit fatter than thicc-er at the moment. So as I get more training done it'll be interesting to see if my weight goes back up or if I can keep the fat loss going while adding some muscle.
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ugh - life aye!
Finally managed an easy workout with my bro today. Down at the Lambton Quay Les Mills rather than our usual. Mixed session but skipped legs aside from a 10min warm up on the bike.
Bench press - up to 80kg
Seated close-grip rows - 4 sets
Strict press behind the head - 4 sets
Lat pull downs - 3 sets
Seated DB shoulder press
Overhead cable tricep extensions. 3 sets and went decently heavy on these.Was shopping around 96kg and pretty happy with that. Especially maintain mid 90s with nearly a month off the bloody gym. Gonna be sore tomorrow but holy shit it was good to lift some weights!
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@paekakboyz I've got a semi-fixed calf and some balance issues in that muscle-KB goblet squats look just the ticket, thanks.
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@nostrildamus good for weighted lunges too - especially as the weight hangs lower than when you are using DBs. So I find it a bit easier to balance through the lunge.
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@paekakboyz I do weighted lunges with a sandbag held above my head for one length of our gym, then I walk back, keeping the bag above my head...glutes are so sore!
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@taniwharugby that is brutal, holding stuff overhead while doing anything is hard as fuck ha ha. Brutal on shoulders, back, arms, core - and then there's the legs!
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@paekakboyz yeah they are!
Another good finishing exercise I do, is a farmers carry, but instead of just carrying, you 'shrug' and hold it, for the whole carry, and then double down with some shrugs with a lighter weight, 5 sets of that at the end gets those shoulders burning!!
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Still alive, if being a walking zombie counts!?
Did score myself some kettlebells in the weekend though. A 14kg and a 24kg KB. I want to get a 32kg one for harder squats etc but extra reps with the 24kg one will do the trick. A 16kg one is also on the shopping list as that is a good weight for lots of presses and shoulder stuff.
lol, they have now sat in the house for 3 days without being used... but it's been farking cold and the kids have been sick... tomorrow! I promise I'll workout tomorrow
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Still alive, if being a walking zombie counts!?
Did score myself some kettlebells in the weekend though. A 14kg and a 24kg KB. I want to get a 32kg one for harder squats etc but extra reps with the 24kg one will do the trick. A 16kg one is also on the shopping list as that is a good weight for lots of presses and shoulder stuff.
lol, they have now sat in the house for 3 days without being used... but it's been farking cold and the kids have been sick... tomorrow! I promise I'll workout tomorrow
Don’t get lazy with the grip on those, swinging kettlebells slip out of the hands once you start to get fatigued if you’re not too careful.
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@paekakboyz I hear ya bro, thats why I had to join the gym (obviously kids at different points in life helps too) cos I struggled to find the time at home to do stuff...
Get home, kids crying, cook dinner, whatever, no time (more motivation to make time) for workout, then weekends you do lawns, gardening, kid stuff or whatever else, again, working out last thing on list.
You'll just have to go running, I hear @MN5 loves a good long run!
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@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
@paekakboyz I hear ya bro, thats why I had to join the gym (obviously kids at different points in life helps too) cos I struggled to find the time at home to do stuff...
Get home, kids crying, cook dinner, whatever, no time (more motivation to make time) for workout, then weekends you do lawns, gardening, kid stuff or whatever else, again, working out last thing on list.
You'll just have to go running, I hear @MN5 loves a good long run!
Yep, I put some Ed Sheeran on my playlist and off I go. Fucken love it.
