Pushing Tin - Paekakboyz Training Log

Paekakboyz

Hip is on the mend, should be sweet for some squats this weekend or next week... hopefully!
 
Chest, arms and core tonight. Bit of pre-workout fired things up - needed it with the cold snap that hit wellies today.
 
2 sets of waiters carries with 20kg KB. Really noticing improved grip strength - unless the KB gets into a really bad position I can keep that bad boy under control.
 
Bench and push up supersets next. Wussed out and only did 5 push ups each set, but did them decline style.
 
Warmed up on 60kg for 10. Then working sets of 1005, rest were 1105 and that went pretty well. Push ups were mint. It's working really well for my shoulders - no soreness at all from bench. Aside from the DOMs of course!
 
Next we did some skull crushers with 30kg DB 2 sets of 6 then a set of 12 to finish.
 
Finished up with 6*30sec planks with 30 rest in between. Core strength is coming along nicely - no shakes or wobbles at all till the last set and even that wasn't a bother. 
 
Weight is down to an even 105kg most mornings. That's down from 113kg around Jan. Booze ban still in effect, no dramas on that front - we do have tickets for ABs v Wales at the cake tin. But if I'm popping my booze cherry in June I doubt it'll be with shitty watery stadium 'beer'!!

MN5

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Hip is on the mend, should be sweet for some squats this weekend or next week... hopefully!
 
Chest, arms and core tonight. Bit of pre-workout fired things up - needed it with the cold snap that hit wellies today.
 
2 sets of waiters carries with 20kg KB. Really noticing improved grip strength - unless the KB gets into a really bad position I can keep that bad boy under control.
 
Bench and push up supersets next. Wussed out and only did 5 push ups each set, but did them decline style.
 
Warmed up on 60kg for 10. Then working sets of 1005, rest were 1105 and that went pretty well. Push ups were mint. It's working really well for my shoulders - no soreness at all from bench. Aside from the DOMs of course!
 
Next we did some skull crushers with 30kg DB 2 sets of 6 then a set of 12 to finish.
 
Finished up with 6*30sec planks with 30 rest in between. Core strength is coming along nicely - no shakes or wobbles at all till the last set and even that wasn't a bother. 
 
Weight is down to an even 105kg most mornings. That's down from 113kg around Jan. Booze ban still in effect, no dramas on that front - we do have tickets for ABs v Wales at the cake tin. But if I'm popping my booze cherry in June I doubt it'll be with shitty watery stadium 'beer'!!
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Really ? wouldn't have thought you'd have hit that but I haven't seen you face to face in awhile.

Paekakboyz

Yeah bro, full on beefcake. Got into some bad habits last year with kai and booze - always enjoyed a beer while cooking and another eating dinner. But that snuck up to 3-4 some evenings, then most evenings. It was only when I took the recycling out (missus drinks very little) that I started to see how much I was drinking. If you've got to make two trips you might need to ease off ha ha
 
It's taken nearly 3 months for the body to get used to zero alcohol and the weight is starting to drop faster. Means I'm finally getting more out of my muscle mass in terms of metabolism - which is cool as I can see progress now whereas when I was drinking I was getting stronger but the weight was going up or staying static at best.

MN5

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Yeah bro, full on beefcake. Got into some bad habits last year with kai and booze - always enjoyed a beer while cooking and another eating dinner. But that snuck up to 3-4 some evenings, then most evenings. It was only when I took the recycling out (missus drinks very little) that I started to see how much I was drinking. If you've got to make two trips you might need to ease off ha ha
 
It's taken nearly 3 months for the body to get used to zero alcohol and the weight is starting to drop faster. Means I'm finally getting more out of my muscle mass in terms of metabolism - which is cool as I can see progress now whereas when I was drinking I was getting stronger but the weight was going up or staying static at best.
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Yeah gotta watch the boozing, I'll never ever go cold turkey, enjoy it too much but it is definitely my only real vice so I watch it like a hawk most of the time. I rarely eat desert, sweets etc, I do enjoy doritos and chippies in general though......

Paekakboyz

Brutal shoulder session with PT tonight. Hip is getting better so I'll probably do some light leg stuff on sat.
 
Today we did 4 super set exercises
 
Lying rotator cuff with 4kg DB sets of 15. Matched with standing one arm KB press, with the KB upside down. Sets of 6 each arm with 14kg KB. Got to keep your glutes and core locked out, otherwise you get a sway and lose control of the KB.
 
Second one was standing shoulder BB press. Learning the rack position to it sits down on your clavicles and your arms are resting on your lats. Gives you a solid platform to work with. Again you gotta keep the core and glutes locked. That was combo'd up with chin ups - band assisted. Sets of 6 for each. Had 40kg on the bar so it was about getting the movement sorted.
 
Next was 1.5kg plates and doing a bent arm row - keeping your upper back super tight. First set was a bit iffy but got the hang of it from there on. That was partnered with cable reverse rows - targeting the upper back and shoulders again. Mean burn by this stage.
 
Finished with reps of DB press into a walk with them held overhead. Started with 4 reps, then walk 15m, then 3 reps, 15m walk and 2 reps to finish. 14kg DBs. Way harder to keep DB's overhead compared to the barbell - after that I did 6 pull ups with the band again. We did 3 sets of this.
 
Shoulders felt monster after all this - was well knackered too! PT is a bloody wizard, no matter what is busted with yo ass he's got a plan. Picked up a few new exercises to inflict on my training bros now too! Share the love, spread the pain/gain!

Paekakboyz

Repeat of last nights workout - but we mixed up the order a bit. Shoulders were pretty sweet today so backing up was all good. 
 
Good fun taking training mate to a dark place, his problem shoulder was all good so that was choice. Especially as I'm keen to add this stuff to regular programme.
 
We added KB waiters carries beforehand too so that added some pain to the menu.

Paekakboyz

Hulk smash. Well not really but rode the victory buzz of the Canes win, plus 2 scoops of C4 into today's workout.
 
Mate and I were getting back into squats today - he's slowly coming right from nearly 4 months off squats with a hip complaint. My hip soreness had dropped away and it was only hurting if I was pushing it with stretches. So we aimed to hit good depth without going for ATG.
 
Rolled out and did some stretching. Started with back squats - really light and a bit more stretching in between the warm up sets.
 
Did 3 sets of 40kg for 12 reps, 2 sets of 60kg for 8 to finish warm up.
 
Wrking sets were 8 reps at 70kg and 80kg. 6 at 100kg and 110kg. Then 4 at 120kg and 140kg to finish. 
 
After that we did 2 sets of KB goblet squats. 20kg for 12. Nice way to burn out the legs and hammer glutes. Everything was pinging after this. Hips felt tired but no soreness and I could drop into a ATG squat without discomfort. We even through in a set of overhead squats with just the bar. Shoulders were a bit tight but no problem. Chur!
 
Finished up with alternating sets of pull ups (overhead press spacing for hands) and chins. 6 reps each set. I did better on the chins but managed the pull ups with a light spot rather than use the rubber band. Good to stretch the back out after two days of shoulder/back work. 
 
Stoked with how my hip went. I'll roll out a bit today and take it easy next week. Might wait till sat for any more squatting but secretly hoping I might be ok for some light stuff on wed. Will see how that goes.
 
Had another buzz the other day when trying on some old clothes, the fit nice and easy so that's further evidence things are going well.

Paekakboyz

anyone got legs I can borrow? I have broken mine! second day DOMs are almost making me cry ha ha
 
Hoping a decent chest/shoulders/core workout warms things up later - but I suspect there will still be pain in my future!

Paekakboyz

Limped to the gym today - legs were still rooted. But they feel heaps better now!
 
Chest day.
2 sets of waiters carries with 20kg KB
4shoulder setting hold - with 20kg KB. 60 sec each side, twice through.
 
Thought we'd add a bit of volume today and did 5 by 8 with 5 push ups in between.
 
Two warm up sets at 60kg then into the working sets. 90kg8 throughout and only struggled with my last few push ups. Loving the combo and that extra bit of conditioning. Triceps are always smashed by the end.
 
Next up was one arm standing KB press. With it upside down, like waiters carries you have to grip the shit out of the handle. The standing aspect means you have to lock out your core and glutes - otherwise you sway/tilt and that can make you loose the KB. Only 14kg for these badboys but that's still a challenge. 3 sets of 6 each arm.
 
Finished with 4 sets alternating between pull ups and chins. 6 reps each set. Used band on last wide grip pull up set. Managed a clean 6 chins for the first set - with a full hang and pause each set.
 
Rest day tomorrow and hopefully back into some overheads on Wednesday with my PT.

JK

Sounds like you should have hired a zimmer mate! 
Legs tomorrow for me and a bit worried after last week. Surely it can't be as bad! 
Amazed to hear people are still using c4 down in Wellington mate. That's pretty dam old school!

Paekakboyz

ha ha not far wrong bro!
 
I'd had a good 3 weeks off from squatting. We ended up doing a lot of volume and the C4 probably got us going a bit heavier that first planned!
 
Picked up the C4 the other week, seemed to have a lot in stock - from a new place that's opened next door to the gym. It's the one preworkout that suits all of us. Not like super dump or the grenade powder stuff.

JK

Wow superdump, now that's even more old school. I remember trying grenade once about 3 years ago. one word....horrific!!

Paekakboyz

But holy shit that Grenade powder was powerful, or at least my reaction to it was. Full on beast mode ha ha. The pill version didn't seem to have the same kick. And yeah it was nasty tasting - real nasty!

MN5

Anyone still use the curse ? looked like the cover of an Iron Maiden album if I remember correctly.

JK

Another old school one with dated ingredients. People probably still use it though but it was never overly good.

MN5

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Another old school one with dated ingredients. People probably still use it though but it was never overly good.
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I found that ripped freak did nothing but the curse was pretty good, depends on an individuals make up/metabolism etc

JK

Yep every person is different and tend to respond to pre workouts in different ways. What works for some doesnt always appear to work for others.

Paekakboyz

and you can have quite explosive differences!!
 
Was off ill yesterday but feeling ok today - will do a leg session with PT tonigh, hip has been behaving itself so glad that has pretty much come right. It's just tough holding back on the weight so I give it a chance to fully heal. So no pre-workout tonight ha ha

Paekakboyz

Hip was feeling good tonight. And after a good 40min warm up I was loose as - shoulders are coming along really well. Getting my shoulder/chest routine nicely settled now. Now things are pretty mobile I can keep chipping away with less work. Recent back exercises all help too which is another plus.
 
I was keen to get back into overheads and squats tonight. PT was game and got me sorted. 
 
First up was snatch grip strict press for 5 reps into 5 reps overhead squat. With no readjustment, just straight into the squats. Last few months we'd been doing the push press variation. But PT wants me to build a good strict press from the get-go. Long term that'll let me put up (and hold!) heavier weights. It's all in the glutes too - if you don't lock out she's all over rover.
 
Stayed light tonight with sets of 30kg, 35kg, 40kg, 45kg, 45kg. Overheads felt really good, and the presses were reasonably easy. Wrist/lower arm soreness is improving too - once my wrists warm up the pain definitely dials back. Grip width is pretty settled now too. Nice to have some of the major elements locked in now.
Next was 5*5 back squats. Depth and speed were the focus. Light weight with sets of 60kg, 70kg, 80kg, 90kg, 95kg. Smashed these tonight. No hip soreness hitting ass to grass and the speed was there too.
 
So pretty mint all round. So good to have legs back on the menu - we'll have to bring deads back into the mix soon too. So many exercises, so little time!!

Paekakboyz

Shoulder session tonight. Three of us training and introducing our newbie to a bunch of new stuff.
 
Waiters carries - 3 sets with 20kg KB. Smashing these with stronger right hand, left side is coming along nicely too. Won't be too far from nudging up to 24's. Yeow!
 
Next was strict snatch press - backing up from last night. Kind of sucked as we had a 10min wait for a power rack... not good when your pre-workout is firing!! 2 warm up sets at 30kg then into working sets. 4 reps each at 30kg, 35kg, 40kg, 40kg, then a final set of 3 at 60kg. Just to see if I could move that mofo. First 2 reps were all good. Last one was sloooooow but up she went. 
 
Next was KB close grip press - with the KB upside down, keeping elbow nicely tucked in etc. 3 sets of 6 reps each side with 14kg KB.
 
Finished with DB overhead press - 4 reps into a 15m walk with them held overhead. Then 3 reps and 15m back to finish with 2 reps. Did three sets - shoulders were screaming by the finish. Our young Padawan did well, even though his arms/shoulders were blowing out at the end.
 
Good workout, reckon our new mate is starting to get the bug - he's making some real progress now which is cool. Squats on sat, legs felt really good today so hopefully that hip issue is a thing of the past.

The Silver Fern

Pushing Tin - Paekakboyz Training Log