Pushing Tin - Paekakboyz Training Log
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Another day another crack habit pre-workout substance! This one was pretty mean, came on real quick and I was super focused - probably the best stim so far. Energy/pump was right up there too.<br />
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Weighted step ups - 16kg KB's. 3 sets of 10.<br />
Box squats 1006, 1406, 1606, 1606, 14010, 1006 then I shifted the box and got loooow for 2 sets of 10010. Feel so much more solid and comfortable getting lower now. Not a worry about my knee/s or balance etc. In a couple of weeks I want to suss out my 1RM for a deep squat.<br />
Military press - 606, 606, 506, 506, 406, Bar10 - I've dropped weight down on this to avoid arching my back. Talking to a mate and my PT if you are arching it's more chest activation than shoulders. Either way I was pumped after this - after the back work yesterday I was spreading my wings lol!<br />
Reverse woodchop - 20kg plate 3 sets of 6 each side. Normally I work up to 20kg on this but today I was all business yo<br />
BBBT round the worlds 20kg for 20 reps (10 each way, alternated) for 2 sets. <br />
Seated row - 1006, 1004, 906, 906, 5010 second set at 100 was a bit iffy, really trying to get the bar (doing this wide grip aka a lat pull down grip) right up to the chest on this. Still can't manage two full sets at 100kg with mint form. That is the goal!<br />
Barbell bicep curl drop set. 30kg, 20kg, 12.5kg. Sets of 12/16/20 then 10/14/20. Arms were cranking!<br />
Finished with 2*1min plank. Actually getting a bit better about doing these. They are awesome but it's so easy to skip extra core work. That's why so much of my core work is weights/cable based. Just don't like crunches!!<br />
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Seeing the PT tomorrow - going to run through the front squat workout - tweak some form and basically get a hiding! awesome sauce. -
Doh, can't recall... I've got the baggy at work so I'll update tomorrow!
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N.O Xplode was the one I had yesterday. No crazy dreams or sleepwalking which was good!! Feeling really good today, keen as mustard for my PT session.<br />
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Rock and roll boys!! -
Mean session with the PT tonight. Had another sample of a pre-workout (can't recall the name) and it was really good. I was really happy with how I went tonight given yesterday was a heavy squat and core session.<br />
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Front squats and bench workout.<br />
3 sets of warm up front squats - count of 3 down, hold at the bottom for count of 2 then power up. Did those with just the bar. Then it was 2 more sets at 40kg. Next focus was taking a deep breath and holding it one the way down and back up - really locks you out through the torso and stops that little swivel you can get in your lower back. Reps of 6 for 40kg, 60kg, 70kg. Next it was a superset of box step ups (with the bar in front squat position) with front squats. 6 step ups with each leg then a set of 6 squats. Repeated for 3 sets.<br />
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Bench warm up was back arches - to stretch through upper back, triceps and get used to the bench position my PT wants. Driving through your feet, glutes and hips locked and all your weight on your traps. 4 sets of those for 20, 20, 15, 15 seconds. Brutal trying to hold that position!<br />
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Bench was mixed with sets of bent over dumbbell rows (17.5kg) - mainly to make it easy to get that super set going. Tough to score a bench and the seated row machine when the gym is busy. Each set started with a set of 6 dumbbell rows then bench - [size=4] 6 reps with a 3 count down, 2 count with the bar on my chest and power it back up [/size][size=4]at 60kg, 70kg, 80kg, 100kg, and 105kg for a single rep at the end. Munted[/size]<br />
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[size=4]Going to catch up with PT again in 2 weeks. We'll focus on another couple of exercises and just smash it out. Good shite [/size]<br />
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[size=4]Cricket tomorrow so a few beers will be consumed![/size] -
Stuff I had last night was SP Max... maybe Super Pump Max?? Either way it was good. I'm going to go 'clean' next week and see how that goes. I'll def pick up one of these products though as they certainly work. Just not keen on developing a reliance on the stuff!
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Chest and back day.<br />
Y-T bent over rows. 4kg6, 3 sets.<br />
3 sets of supersets - bent over barbell row variation and cable flies. 72.5kg6 and whatever setting number 10 is on the cables.<br />
Bench stretch <br />
3 sets of supersets - bent over dumbbell rows and bench press. 617.5kg dumbbells and sets of 660, 680, 6100, 4100<br />
3 sets of supersets - bent over one armed row and one armed close grip press while lying down. 40kg6 for each arm. Last set of the close grip press were super tough. <br />
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Didn't take any pre-workout substances today - reckon I could feel the difference. I've use one type or another over my last 4-5 sessions - They certainly make a difference! I've ordered some but will follow what a few of the guys on here are doing, just take it for the heavier days... or days when I've got zero motivation. Promise! -
Workout sponsored by Super Pump Max - yessir!<br />
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Rolled out for about 10min<br />
Front squats. 3 sets with the bar only to warm up wrists and stretch arms, gotta keep those elbows up. 3 count down and a pause at the bottom. 6 reps each set. 40kg6, 60kg6, 70kg6, 60kg6, 40kg6. Getting nice a deep - fingers end up slipping a bit but keeping elbows up and head back meant I could stay upright.<br />
Thrusters - 2 sets of 6 reps at 40kg. Wrists were a bit sore so I didn't go too hard on this. Did a few more F/S sets than intended so I lost a bit of pop to get the bar off my shoulders.<br />
Weighted dips. 620kg, 626kg, 630kg, 626kg, 620kg, 10*bodyweight. Reckon the Super Pump really helps with these.<br />
Supersets of hammer curls and lying down tricep extensions. 18kg for the curls and 12kg for the triceps. 3 sets of 6 reps.<br />
Still had gas in the tank so finished with 2 sets of BBBT round the worlds @ 20kg. -
Solid mate. Man I miss weighted dips. Haven't done any for ages.<br />
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Was actually thinking about the exercises I have missed the most on my current program and you've done two of them today in dips and front squats. The other one is the almighty pull-up. Looking forward to reintroducing them all very soon. -
Yeah they are both good fun. I really like the technical stuff which is why front squats appeal. Plus they are helping improve my flexibility which I've neglected for ages. I've been reading up on them and they are excellent for core strength too.<br />
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I always like doing standard dips after weighted dips - you feel light as a feather!! hanging dumbbells on the chain rather than plates is the weigh (ahem) to go. Much easier to put on/take off compared to plates. -
Sat morning session. Detonate and a scoop of SP Max to get the day underway.<br />
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Tricep focus today.<br />
Close grip bench - 608, 1008, 1008, 1006<br />
Weighted dips with 20kg and 30kg dumbbell. 820kg, 830kg, 630kg, 820kg, 10*bodyweight<br />
Tricep extensions, lying down. 3 sets of 6 reps @ 12kg.<br />
Did a bit of rolling out afterwards. Trying to teach my mate the tricks but it wasn't really his bag lol. He isn't as into squats as his knees are a bit iffy. He's a DL monster so I reckon there would still be positives - improved flexibility can't hurt! well it does if you are using a bloody medicine ball to achieve it!<br />
Off to the garden to deal to some overgrown trees now. Mint day so want to make the most of it before sports start! Go the Canes -
squat city tonight. rolled out then got stuck in.<br />
warmed up 1006, moved to box squats next. i started out with a plate on the box - just to get the legs firing as i worked to get lower.<br />
1406, 1606, then i got rid of the plate. 1606, 1803, 1902, 2002, 1801, 1604, then i got rid of the box and did 1406, 1006 getting nice and low.<br />
I was super stoked to hit 200 again!!<br />
Its still a box squat though, certainly not ass to the ground which is the longer term goal. Felt pretty solid too, prob could have snuck up to 210.<br />
military press, 606, 656, 656, 604<br />
seated row 1003, 1002, 904, 50*7 - military press knackers me on these, but i do a lot of other row type work so all good.<br />
Very pleased to be pushing near my limit again -
Session with the PT tonight. Front squats and back.<br />
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Rolled out for a good 15-20min before the session, so I was ready to go.<br />
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Superset of front squat variation (standing with the bar set up - elbows up form) and bodyweight front squats - 3 count down, 2 count at the bottom then back up again. 640kg then 6 of the bodyweight squats - 3 sets.<br />
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Next superset was a combo of front squats and KB squats. Brutal! Had to set the handle of the KB right in your throat, right were the bar presses against. 40kg6 and 20kg KB6 - 3 sets.<br />
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[size=4]Next we added some more weight on the front squats. For heavier weights the PT wants you to take a deep breath before starting the squat. It locks out your torso and works a treat. 60kg5, 60kg5, 70kg5, 70kg*5 - last rep in each set was a bit shabby but on the whole my form is coming along. I've improved heaps on my tricep/wrist/hand flexibility. I warm up and don't get any pain during or afterwards. Plus that means I can get my elbows higher which is half the battle in staying upright.[/size]<br />
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[size=4]PT was very pleased with depth of squat and improvement, so in typical PT fashion he rewarded me with pain.[/size]<br />
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[size=4]Superset of bent over barbell row and reverse grip chin up - shoulder width grip, start from full hang and you have to get your chin above the bar. Sets of 6 rows then 4 chin ups. 60kg, 50kg, 50kg for the rows. Struggled with 60kg after the chins, normally I can stay locked out with good form on 60kg. But not today! chins kick my ass. Full stop.[/size]<br />
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[size=4]Finished with a set of renegade rows with KB's. A cool new core and back exercise! 8 reps - 3 sets = ruined!![/size]<br />
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[size=4]Really happy with progress in strength and form, puku could do with some leaning down but there is always next summer to target!! [/size][size=4] [/size] -
Cracking workout tonight. Got stuck in and was really tough on time between sets, 30-60 seconds, max.<br />
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Y and T bent over rows with 4kg dumbbells. 3 sets of 6.<br />
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Superset 1<br />
Bent over barbell rows - shoulders in front of the bar, locked out through torso and hips. Close-ish grip (essentially same as bench press) and power it into your chest. Aside from the weight you've got to fight to stay locked in. 65kg6, 6, 6<br />
Cable flies on setting/level 11 (really should find out what weight equivalent that is...), elbows up and arms bent so you don't cheat and press it instead. 3 sets alternating with the rows.<br />
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Next was the bench stretch - Like the start of a gymnast walkover - lying on the ground, back arched with head off the ground. Hands right by your head with fingers facing toward your feet. Opens you right up through the hips, lats, shoulders, and especially the triceps. 215sec hold.<br />
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Superset 2<br />
Bench press (in identical setup to the bench stretch). All weight loaded from your feet, through the hips and driving down on your upper back. Not on your traps but a bit lower - then the bar comes in right below your nipples - and you've got a dead straight line to press in. I'm getting used to this setup now - felt really odd and hard to balance to begin with. Sets of 60kg6, 80kg6, 100kg6, 100kg6.<br />
Mixed in with bent over dumbbell rows. Range of motion is exactly like seated row. 3 sets of 20kg. Elbows nice and high, body locked out so you don't swing.<br />
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Superset 3<br />
One arm bent over row (braced against wall with one arm out). 40kg6, 6, 6 each arm<br />
Lying down close grip press. 40kg6, 6, 6<br />
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That last set of each kills me, but today I managed to complete full sets so I was stoked with that. Especially as this workout really deals to your back. -
Rolled out for warm up - gym was farking packed tonight, all the Institute of sport guys were doing a group session. About 7 Japanese dudes and an older Japanese guy training them. I wondered if they are on a training and rugby exchange... should just bowl up and ask. Nice guys, and some of the stuff the trainer has them doing is pretty classic. Setting up gear to mimic rucks and stuff.<br />
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Box squats - getting militant on these. Straight to the box with no extra plates. That takes me a bit below parallel which is what I'm trying to improve. Had to dial back the weight while I'm working on going lower. 1006, 1406, 1606, 1606, 1406, 10010.<br />
Military press - 60kg6, 70kg5, 60kg6<br />
Reverse woodchops - 20kg6 reps each side * 3 sets<br />
BBBT round the worlds - 20kg plate, 20 reps * 2 sets<br />
Wide grip seated row - 100kg4, 904, 904, 806<br />
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Good pump afterwards. Had been feeling super strong through my core (contrary to appearances!!) after the front squat workout the other day. Dang, front squats are the best core workout ever. -
Short squats and tricep workout today<br />
Rolled out <br />
Front squats - 40kg standing to warm up wrists/arms and back. Then 405, 605, 705, 705, 605, 405. Still had some juice in the tank so moved to back squats. 10010, 1406, 1406, 1006 that got the burn going!<br />
Weighted dips - 26kg6, 32kg6, 40kg6, 32kg6, 26kg*6, bodyweight * 10 -
Chest and back - also saw some of the English cricket dirt-trackers working out... actually hogging all the squat racks - I snaffled a bar off them for bent over rows before I'd figured out who they were.. staunch aw!!<br />
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Double scooped today on my pre-workout powder... all the cool kids are doing it!!<br />
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Y-T bent over rows with 4kgs - 3 sets of 6 reps<br />
Superset of bent over rows @65kg and cable flies. 6 reps rows - torso locked out and powering the bar up to smack you in the chest, 12 reps on the cable - 3 sets<br />
2 lots of stretching for bench<br />
Bench and seated row supersets.<br />
Bench was 80kg6, 100kg6, 100kg6 and row was 100kg5, 100kg4, 90kg6 - really getting the hang of the new bench position, feels a lot more solid and I don't flare my elbows at the bottom of the lift either.<br />
Superset of one arm bent over dumbbell rows and one arm close grip press - both 40kg and 6 reps each side. 3 sets all up.<br />
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Really noticed having more juice on the last two supersets. Bench and row were solid and I smashed out the 40kg row and press. Hardly any movement through the torso for my rowing today - barbell and dumbbell. I was stoked about that. Core strength is really improving. I love having core work integrated with weights - lots of locking out for rows, squats etc all helps. -
Solid workout tonight.<br />
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Rolled out then into box squats - really happy with how these are going, still working the weights up now that I'm going deeper.<br />
1006, 1406, 1606, 1406, 10020 - still have a slight hip flexor/groin twinge from front squats so I didn't go heavier than 160 today. <br />
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Front squat stance - to stretch out hands/wrists and triceps. 40kg and 3 sets of about 20sec. Snuck in a couple sets at 40kg at the end. 26 reps.<br />
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Military press - 606, 606, 606, 4010 - I've dropped the weight a bit to work on good form<br />
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BBBT round the worlds, 2 sets of 20 at 20kg<br />
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Close grip bench 606, 806, 1006<br />
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Seated row 1006, 1006, 906, 90*6 -
[quote name='Paekakboyz' timestamp='1363239217' post='351797']<br />
[b]Solid workout tonight.[/b]<br />
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Rolled out then into box squats - really happy with how these are going, still working the weights up now that I'm going deeper.<br />
1006, 1406, 1606, 1406, 10020 - still have a slight hip flexor/groin twinge from front squats so I didn't go heavier than 160 today.<br />
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Front squat stance - to stretch out hands/wrists and triceps. 40kg and 3 sets of about 20sec. Snuck in a couple sets at 40kg at the end. 26 reps.<br />
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Military press - 606, 606, 606, 4010 - I've dropped the weight a bit to work on good form<br />
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BBBT round the worlds, 2 sets of 20 at 20kg<br />
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Close grip bench 606, 806, 1006<br />
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Seated row 1006, 1006, 906, 90*6<br />
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Must have been inspiration from seeing me brudda !
