Pushing Tin - Paekakboyz Training Log
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Big stretch session. Lots of work on hips with medicine ball and foam roller<br />
Static front squats - 3 sets of 20sec holds @60kg<br />
Front squats - 606, 706, 806, 904, 1002, 1002, 606<br />
Back squats - 1006, 1106, 1204, 1204<br />
Overhead press - 606, 654, 654, 60*5<br />
Overhead squat stretching with wood bar - rotating the shoulders etc<br />
Overhead squats with wood bar - 6, 6, 6, 6, 6 - trying to rotate the shoulders forward, like flaring your lats - that locks you out according to the PT and keeps the bar behind your head. Form is still rough as but improving. I can actually squat without the bar wobbling all over the show. Still not good enough for the bar though, adding weight makes it awkward all over again. Something to keep working on. -
Somehow ended up doing legs again today with a bit of back thrown in.<br />
Stretched out<br />
Back squats to start - trying to see which type of squat is best to start with if I'm doubling up.<br />
1006, 1206, 1306, 1403. 1303, 1206, 1006 - pretty happy with these, really getting good depth now. Last rep on 140 was tough but manageable.<br />
Front squats<br />
606, 606, 706, 803, 604 - form was pretty sweet on these bad boys. Didn't crank too much weight so I could focus on form and power.<br />
Dumbbell superset - one arm bent over rows (braced) and close grip press. 2 sets of 40kg6 row/40kg6 close press. I had no problems with these today, heavy but I could finish out my sets (naturally!).<br />
2*1min planks to finish.<br />
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Chest and more back stuff tomorrow. Then a big legs session on sat. Can't wait!<br />
And latest weigh-in is just on 101kg, have shed about 3kg in the last 2-3 weeks. Doing my best to keep up the better eating... now if only I could sneak in some cardio! -
Managed a workout last night before the storm hit in wellies (and by crikey has it hit!)<br />
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BB Bench 606, 806, 1006, 1005, 1102, 1202, 1202, 1004<br />
DB Bench 464, 406, 406, 406<br />
Standing KB hold - to strengthen upper back for improve front squats. 232kg KBs - held for 30 sec. Brutal.<br />
Renegade rows with 18kg KB. 2 sets of 16<br />
21min plank -
Tricep/Bicep day.<br />
Closegrip bench - 608, 808, 1006, 1102, 1004, 806, 6012<br />
Ezibar skull crushers - 506, 556, 506<br />
Cable pushdowns - 50kg6, 60kg6, 50kg8<br />
Ezibar curls - 40kg8, 45kg8, 45kg8, 40kg8, 40kg6<br />
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Legs tomorrow -
Back squats/Front squats/Leg press/Hammy curls and stiff leg deadlifts.<br />
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Back squats 1006, 1206, 1404, 1206<br />
Front squats 606, 606, 606, 606<br />
Leg press 2808, 3208, 3606, 4006<br />
Hammy curls - 3 sets of 8, 8, 8<br />
Stiff leg deadlifts with 18kg DBs - 3 sets of 10 -
Cheers bro - weight has been trending downward too which is cool. Right on 101kg now and looking to sneak below 100 for the first time in a while. Strength is still improving so hopefully that means it's fat coming off!!<br />
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Night off today after the sat/sun sessions. Feeling really good at the moment though, heaps more definition showing on legs/arms/shoulders. If I can put aside the beers for a while I think the belly will trim down too!<br />
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No more beersies for me!! well.... maybe just a couple! -
Back from a conference so it was good to have a hit out this morning. Legs, legs, legs!!<br />
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Back squats<br />
1006, 1206, 1306, 1404, 1006<br />
Front squats<br />
606, 706, 806, 906, 1004<br />
Leg press<br />
Worked up from 400 to 540. I gave the set at 540 a miss as I was getting tight hip flexors. Dropped it back to 200 and did some volume sets at the end.<br />
Stiff leg deads - for hammies. 3 sets of 8 at 60kg<br />
Hammie curls (machine) 3 sets of 8 negative for each leg. Went light-ish on the weight to get a really good burn!<br />
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We have a chest/arms session planned for tomorrow. Keen as! -
Chest day with some shoulders thrown in.<br />
DB flies - 20kg8, 32kg8, 42kg6, 42kg4 - I was stoked with that. First time over 40kg on flies, good shit!<br />
Flat bench, as in lying down (in the squat rack... shhhh!) so your elbows hitting the ground is the end of the downward motion. Normally you can load up over your usual BB bench weight. But the files had smashed me so I switched to volume<br />
1007, 1104, 1006, 1004, 1003 - last two sets I did negatives. Could barely move the bar on the last rep.<br />
Finished with a few sets of BB shrugs<br />
1008, 1206, 1204<br />
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Weight still hovering on 100kg, I've been eating better (quality and serving size) and it's working out ok. Got a lot of work travel in July so I just need to keep things ticking over. -
Good roll out session<br />
Front squats<br />
606, 706, 806, 904, 1003, 606<br />
Military press<br />
606, 703, 606, 604<br />
Bent over BB row<br />
606, 706, 706, 606 - getting real good bar speed on the 60kg sets, but the 70kg ones still cause my stance to rock a bit.<br />
Round the worlds with 20kg plate. 2 sets of 20 rotations. That's my cardio ha ha -
Back from work down south, seemed to have picked up a bit of a cough/sore throat. Hoping I'll shake it asap. But decided I still wanted to work-out today.<br />
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Chest day. Just two exercises - decline bench and DB press.<br />
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Decline bench<br />
1008, 1205, 1303, 1402, 1501 (negative), 1402, 1204, 1008 - on the last 150/140 I was getting spotted so I could do negatives. Was pretty happy with the two sets of 100 for 8. My mate worked up to failure at 170. Now that is some heavy ass shit!<br />
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DB bench <br />
840kg, 640kg, 640kg, 440kg<br />
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Felt a good pump off that - we decided not to do flies as we haven't hit the decline for a while. -
Gutted, have been crook all week. Hacking cough and gunk in the lungs. Taking ages to shake and it's getting in the way of my gym work!! Noooooo
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Alive!! thank fark for that. Finished up a week of travel for work just as I was feeling better, so that delayed getting back into things. It was primo to get back to the gym, and it is a beaut of a day in Wellies too. Nothing like a bit of sunshine to fire you up.<br />
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Just hit floor-press today. Recently watch a video on these by one of Yo Elliot's mates. Some good stuff if you are interested in trying out floor-press.<br />
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Aimed to work up to maxes and then do negatives on the way back down (in weight).<br />
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606, 806, 1006, 1202+2 negatives, 1301+2 neg, 1402 neg, 1201+2 neg, 1003+3 neg, 804+ 2 neg, 608<br />
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Was destroyed at the end of that. Finished about 2 hours ago and my triceps are still burning lol. Tomorrow I'm doing legs, so it'll be fronts squats, stiff leg deads, hammy curls, seated leg press etc. Can't wait!! -
Good leg hit-out. Rolled out and did some stretches<br />
Front squats<br />
606, 706, 804, 804, 604 - done really slowly.<br />
Overhead press<br />
606, 606, 603<br />
Leg press<br />
26012, 12, 12, 12<br />
Standing hammy curls<br />
328, 8, 8<br />
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Back and maybe some arms tomorrow night. Trying to get into the gym ever night this week. -
Feeling the last two sessions today! sore legs, pecs and triceps lol<br />
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Nothing to do but hit the gym again!<br />
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Y and T raises @ 4kg. 3 sets of 6<br />
Bent over rows @65kg. 4 sets of 6<br />
One arm DB rows @40kg. 3 sets of 6 each arm. Didn't superset these with DB floor press. Safety first kids! <br />
KB renegade rows @16kg. 3 sets of 16<br />
Round the worlds @20kg plate. 2 sets of 20 reps<br />
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Hoping that legs loosen up so I can hit back squats tomorrow. Might see how shoulders are feeling, otherwise it'll be core and cardio (shudder!) <br />
[size=4] [/size] -
I know what you mean JK - amazing how much you miss it when you are forced into a break. You will destroy that gym bro!!<br />
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Well and truly sore today! Have been saved by my cousin who is heading back to Perth - family dinner tonight so I'll have a rest! Then it'll be chest/arms tomorrow and a big leg/squat session on sat. -
<p>Good leg session this morning.</p>
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<p>Back squats</p>
<p>1008, 1206, 1406, 1206</p>
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<p>Front squats</p>
<p>606, 806, <span style="font-size:14px;">904, 602 had a slight twinge in one knee on the set at 90. Knees weren't tracking quite right - nothing serious but a sign not to go any heavier.</span></p>
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<p>Leg press</p>
<p>3608, 4606, 5006, 3006</p>
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<p>Hammy curls - one leg at a time</p>
<p>8 sets each leg, worked up from 30 on the stack to 45.</p>
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<p>Stiff legged deads</p>
<p>608, 608, 60*8</p>
