Pushing Tin - Paekakboyz Training Log
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Saturday workout<br />
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Seated chest/shoulder machine - 40kg8, 60kg6, 70kg6<br />
Standing shoulder press machine - 40kg8, 60kg8, 60kg8<br />
Bent over row with barbell - 70kg8, 80kg8, 80kg8<br />
Kneeling cable bicep curls - 175kg8, 17.5kg8, 21.5kg8<br />
Did a couple of sets of dips on the rings - they have them setup in a training room. Managed a few shaky reps! maybe 3-4 each set. Trick was to keep your hands pushing into your sides/hips. Otherwise you just get wobbly. A new weekend work-on!! -
Rolled out<br />
Front squats - 3 sets with bar to loosen up. 3 sets @ 40kg holds.Then 60kg4, 704, 804, 902, 604. Reckon 100kg would be sweet for a couple of reps. PT was working with another guy nearby and gave me the thumbs up on form = stoked!<br />
Weighted dips - 40kg6, 40kg6, 36kg6, 20kg10, bodyweight20 seeing clear improvement on these puppies, good stuff.<br />
Superset of tricep extensions and hammer curls. 12kg6 for triceps/18kg6 for hammer curls. 3 sets.<br />
Renegade rows with 18kg KBs. 3 sets of 10 reps. Was nailed at the end of these.<br />
Plank - 2*1min holds.<br />
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We've got a new PT at the gym too... Henry Fa'afili!! By all accounts so far he's good value. Still buff as a mofo! -
Went yesterday. Back and triceps.<br />
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Seated row 6 sets<br />
Bent over rows 6 sets<br />
Lat pulldowns 6 sets<br />
Dips on rings (in crossfit type area). 3 sets of 2-4 reps each. Stupidly hard! esp when you are over 100kg!<br />
Kneeling tricep pushdowns 6 sets<br />
BBBT round the worlds 1 set @ 16 reps<br />
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Feeling it today! -
Had a few days off ill, then we've been doing some reno at home so that's kept me busy.<br />
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Snuck into the gym last night for a quick squat session. No pre-workout magic potion today.<br />
Rolled out and did a lot of work on stretching hip flexors - learnt a new stretch that is really working well.<br />
1008 warm-up without box then 1006 with box just to get things firing. The box height means I go about 3-4cm below parallel so that is right on target<br />
Box squats 1406, 1606, 1704, 1606, 1406, 1006<br />
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Can feel it in the legs today! really pleased that I'm building the weight back up now I'm squatting deeper. I've done 140 without a box so I could squat deeper and that felt ok, I still get that little dip/tuck at the bottom though. Still a long way to go before I've got the 'ass to the ground' form sorted, at least when lifting anything over 120ish.<br />
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Chest and back tonight. Rawww get some!! -
Chest/back workout. No pre-workout juice this week. Forgot it yesterday so figured I'd have a week off.<br />
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Dang it was muggy as a mofo today. Sweated like nobodies business.<br />
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[color=#282828][font=helvetica, arial, sans-serif]Y-T bent over rows with 4kgs - 3 sets of 6 reps[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Bent over rows - 60kg6, 706, 706 - rocked these out today. Barely any movement through torso and good bar speed.[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Cable flies - 3 sets of 10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Forgot to stretch for bench...whoops[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Bench and bent over dumbbell rows (too hard to try and superset bench with seated row, gym is pretty busy atm).[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Bench 80kg6, 100kg6, 100kg6[/font][/color]<br />
[font="helvetica, arial, sans-serif"][color="#282828"]Dumbbell rows 26kg*6, 3 sets[/color][/font][color=#282828][font=helvetica, arial, sans-serif][size=4] [/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]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. Felt like a spew on the last set, these kick my ass.[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4] [/size][/font][/color] -
Leg session today. Brutal.<br />
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Leg press - 200kg10, 2408, 2808, 3208, 3606, 4006, 4006<br />
Standing hammy curls, one leg at a time - sets of 10, 10, 8, 8, 8, 6, then two dropsets of 8. No idea about the weight settings on these... 3/4s of the weight stack maybe? Machines always confuse me lol. <br />
Lying down hammy curls - 4 sets of 8, again working with about 3/4 of the stack.<br />
Sitting calf raises - 30kg12, 50kg12, 60kg12, 65kg*12<br />
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Totally snotted by the end of the workout. Forgot my home phone number when I needed to call the missus - ha ha my mate took it as a compliment toward a mean workout! Could have gone heavier on the leg press, back//front squats are definitely doing there job!<br />
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Looking like a chest and tricep day tomorrow too - do work son!! do work!! -
Sunday fun = Floor press bench. Joy!!<br />
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Second part of the weekend workout - legs and chest. Stuck to the one exercise for a mix of volume and cracking a 1RM. Bringing the bar down so your elbows touch the ground smoothly is tough, especially when the weight goes on. By the 3rd/4th sets we'd both got the hang of it - Slow downward, pause, boom! Made for a mean workout.<br />
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60kg8 warm up, [size=4]1006, [/size][size=4]1106[/size][size=4], 1203[/size][size=4], 1301[/size][size=4], 1401, 1202, 1104, 1006, 6010[/size]<br />
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My mate worked up in 10kg's to a rep at 170. But I've seen him hit 2 reps of 200 on decline press. A reasonably strong dude!<br />
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Then home for 2.5hrs of demo - ripping out hardie board and gib in a storage room that is becoming a pantry... eventually -
Yeow! 100kg2 on front squats today. That's with a bit of a groin strain too. Stoked.<br />
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Rolled out - bit of a wait for the squat racks today.<br />
40kg20sec count in front squat stance. 3 sets, just to get things firing and stretch out arms/hands<br />
60kg6, [size=4]60kg6, [/size][size=4]80kg4, [/size][size=4]90kg4, [/size][size=4]100kg2, [/size][size=4]100kg2, [/size][size=4]60kg6 - I've worked out my stance now and getting high elbows is heaps easier. I'm much more flexible now, and if the bar is pressing against your throat you know it's in the right place! Also a lot more upright at the bottom of the squat - that makes a massive difference.[/size]<br />
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[size=4]Weighted dips 20kg6, 32kg6, 40kg6, 40kg4, 32kg4, 20kg4, bodyweight6 [/size]<br />
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[size=4]Renegade rows 2 sets of 10 with 18kg KB[/size]<br />
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[size=4]I was stoked with the front squats, went back and checked and 70kg was my max before today... somehow I forgot that and pushed up to 100! chur[/size][size=4] [/size] -
[quote name='JK' timestamp='1365495690' post='358267']<br />
Well done mate. Mean front squats.<br />
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And dips with 40kg is beast too bro! Respect<br />
[/quote] R E S P C E T.....aw fuck it you know how to spell it mutha fucka.......but yeah huge effort pal, that shit ain't easy....... -
ugh, man I am feeling it today. Legs and hip flexors are nailed, def walking funny lol.<br />
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Chest and back tonight - time to up the weight and imagine CT Fletcher yelling at me! awesome -
[quote name='Paekakboyz' timestamp='1365548825' post='358350']<br />
ugh, man I am feeling it today. Legs and hip flexors are nailed, def walking funny lol.<br />
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Chest and back tonight - time to up the weight and imagine CT Fletcher yelling at me! awesome<br />
[/quote]CT Fletcher ate 7 cheeseburgers and 4 big macs a day for about 20 odd years. True story. -
Chest/back tonight.<br />
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Y and T raises @4kg 3 sets of 6<br />
Bent over barbell rows. 656, 756, 806, 656<br />
Cable flies @ 10 setting. 3 sets of 12<br />
Bench press super-sets with bent over dumbbell rows. 28kg dumbbells6 after each bench set. Bench was 80g6, 1006, 1005. <br />
Braced, bent over dumbbell row super-set with close grip dumbbell press - while lying on the floor. 42kg for the rows and 40kg for the press. 3 sets of 6 each arm. -
[color=#282828][font=helvetica, arial, sans-serif]Leg press - 200kg8, 2406, 2806, 3206, 3606, 4006, 4406 [/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Standing hammy curls, one leg at a time - 3 sets of 6. Treated these like negatives and went really slow on the release. [/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Lying down hammy curls - 4 sets of 6[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Sitting calf raises - 40kg10, 60kg8, 60kg8[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif][size=4]Looks like we'll be doing a chest session tomorrow - should be fun![/size][/font][/color] -
Chest day today.<br />
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Flat Dumbbell press and cable cross overs.<br />
Dumbbells - 408, 466, 506, 466, 466, 406, 40*6. Epic pump afterwards, was happy to work up to 50kg. They've got new weights/dumbbells and the grip is a lot fatter on these news ones. Takes a bit of getting used too but the weight ain't changed!<br />
Cable flies @17.5kg, 4 sets of 8.<br />
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So short and sharp - still feeling legs from yesterday. Now I'm off to gut the rest of a room and take a load of gib and crap to the tip. -
Went to LATvia today, knocked out a back workout that CT would be proud of!! I had multiple sets where I was finishing up light headed. Definitely lifting right near the edge today, good fun! But stoked that the work I've been doing with my PT to focus on back is paying off. Love how work in one area has pay-offs in others, I find the science of it all really interesting.<br />
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Seated cable row - mixed sets of one arm and both arms. Sets till failure at 66kg, 76kg, 86kg, 101kg, Became a real core workout as you fatigued, especially on the one arm rows. Cables really give you the chance to stretch out through that range of motion. <br />
Lat pull down machine - big yellow framed beast. Grip just outside shoulder width. Sets of 8-10 with 60kg each side, then 70kg, and then 80kg. Finished with a set at 60kg till failure. Used straps on 70kg+ sets[size=4] [/size]<br />
[size=4]Lat Pull downs with close-grip handle. 80kg10, 90kg8, 101kg5, 90kg8, 80kg8, 66kg10. Strapped up after the first set on these puppies, forearms were super pumped at this stage.[/size]<br />
[size=4]Seated row machine, you sit braced and pull the arm/handle toward you. Choice of wide/close grip too. We did mid-grip (palms down) with 60kg each side10, 70kg8, 80kg8, 80kg4, 60kg*6. [/size] -
Decided to work triceps and a bit of chest today. Both of us were pretty nailed from the back workout on Sat. <br />
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Seated flies on machine to warm up. 3 sets of 10<br />
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Overhead pullover for chest/triceps. Dumbbells 26kg8, 30kg6, 40kg4 (spotted on last 2), 30kg6, 26kg6. Mate cranked up to a 60kg dumbbell, mental.<br />
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[size=4]Cable flies. 15kg10, 17.5kg10, 17.5kg6 - Back fatigue really dealt to me on the flies, form got a bit ugly near the end of each set but that's how it goes. Hopefully it's loosened up the back though, so I can actually move tomorrow.[/size]<br />
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Ezi-curl bar [size=4]skullcrushers @ 50kg - pretty mean to hang a 20kg plate at either end of the bar. Sets of 7, 6, 4. Spotted on the last rep of each set. I was trying to channel my inner CT Fletcher and lift dat shit! These smashed me bro, light headed after each set lol.[/size]<br />
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[size=4]Tricep pushdowns - Full rack for 10, 8, then added a 5kg plate and did 6, 4. Finished with reps till failure, on setting 12/14, triceps were gone-burger by the end. [/size]<br />
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[size=4]Got a bit of a twinge around the front of my hip, so taking it easy with squats. I feel it at the bottom of the squat and as I start to fire back up. Hopefully it comes right soon, keen to crack on with my squats.[/size] -
8km walk yesterday with the missus - she's getting into her walking so it was a good bit of cardio. Hips/abductors are still a bit iffy at the moment. Off to the gym later to do some stretching and bodyweight squats - only really twinges right at the bottom of the squat. And it's worse on front squats where I'm getting really low but trying to keep torso upright. Hopefully it's just a flexibility issue rather than a genuine tear etc.<br />
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Got a bit sat/sun training session planned. Man I was feeling my back and triceps all week. We munted ourselves last weekend, Awesome!! <br />
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Down to 102-103kg now - so slowly working on dropping some fat. Strength has been improving and it's pretty cool seeing more muscle definition - a great motivator! -
Evil chest session today,<br />
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Floor bench - working as high as we could. Given the gym was super quiet we used a squat rack. Floor press is just plain nasty, when your elbows touch the ground you can't activate your back at all. Means a bit activation through your chest and arms. Worked through:<br />
608<br />
806<br />
1006 (spotted last rep)<br />
1203 From this set on I was getting spotted on most reps. <br />
1402<br />
1501<br />
Failed on 160 - managed a negative though! (mate got up to 1802, farking mental)<br />
1302<br />
1004<br />
808<br />
60*17<br />
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Finished off with a set of 6 barbell skullcrushers @60kg. Arms were too shot for anything else. -
[quote name='Paekakboyz' timestamp='1367033518' post='362197']<br />
Evil chest session today,<br />
<br />
Floor bench - working as high as we could. Given the gym was super quiet we used a squat rack. Floor press is just plain nasty, when your elbows touch the ground you can't activate your back at all. Means a bit activation through your chest and arms. Worked through:<br />
608<br />
806<br />
1006 (spotted last rep)<br />
1203 From this set on I was getting spotted on most reps.<br />
1402<br />
1501<br />
Failed on 160 - managed a negative though! (mate got up to 1802, farking mental)<br />
1302<br />
1004<br />
808<br />
60*17<br />
<br />
Finished off with a set of 6 barbell skullcrushers @60kg. Arms were too shot for anything else.<br />
[/quote]Huge numbers there Paeks, awesome ! so a person can do more weight than usual on floor bench then ?
