Pushing Tin - Paekakboyz Training Log
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Had pretty much the whole week off with a flu/virus. Just aches and utter fatigue. sucked the kumera aw!!<br />
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However the awesome work by you guys got me off my arse today and out for a run! Aim was to just keep going - probably did 3km-ish. Didn't stop and actually went a bit quicker than I'd expected. Zero knee pain which is great, esp since I'm hovering around 103kg at the moment. Strength gains etc have been really good this year but cardio and getting to a better fat % haven't been very successful. <br />
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Previously I'd given running away (prob 2 years ago now!) due to bad knee pain. Can't make any great claims off the back of one saturday jog but when I think about it my knees haven't hurt at all for ages.<br />
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As Ice Cube would say "It's been a good day"! reckon a cheeky beer or two during the rugby is on the cards! -
sorted myself some new runners yesterday - lol it's like night and day with my old ones. Funny how you never notice how smashed your old pair of shoes are until you try on new ones.<br />
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Gym tonight and a short run tomorrow. Going to make sure I break the new shoes in properly. -
A good friend, a runner (I did the 4-5 hour mountain hike with him), has been telling me about forefoot landing (as opposed to heel landing). Shorter faster strides, weight a little forward, like a shuffle. And it goes along with much thinner soled shoes that match the shape of your foot closely. It could help with the knee and also cardio, by being able to do longer runs. Let me know if you wish to learn more about that. For me, hiking (or cross country skiing if not in such a hot country) is the bomb. I use Teva sandals to let my feet move naturally and protect my knees/ankles.<br />
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IMO it's a great day when you can complete a workout without any injury. Congrats on the improved knee. A few more workouts and you've earnt another beer on Saturday. -
Funnily enough I've been using the midfoot strike aka forefoot landing rather than a heel landing. I'd considered going to the vibram runners (the toe shoes!) but decided I'd best get a solid base of running before something that drastic. Well drastic compared to not running at all. The forefoot strike does feel a lot more natural - kind of like you are making better use of your momentum rather than slamming down on your heel. Will see how things go.<br />
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Squats, core, bench and arms tonight. Felt weak tonight, just wasn't feeling it. Didn't eat that much today but it's not like I was starving myself. Pretty sure legs had recovered from the weekend jog. More likely the illness last week is still having an effect. But it all counts, I'm sure I'll be firing on all cylinders soon enough! -
Yeah, everything I've read about it seems to point to it being a more natural running style. Or at least a lot better in terms of impact and strain on your legs etc. Once I've got a better base running fitness I'm keen to progress to those vibram toe shoes. I've noticed a huge improvement in my stability etc when squatting and DL-ing in barefeet rather than in runners. Amazing how much difference there is in not having that extra padding under your heel.<br />
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Weather is average today so my planned run has turned into a KB session... lots of fun!! -
Smashed out a good KB session tonight. Was a bit tired/sore from yesterday but went hard anyway. A run is on the cards tomorrow, normally I get gnarly sore hammies and glutes after the KB workout. Hopefully I'll be good to go.<br />
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Had a bit of a laugh though tonight. A guy was doing DL's and just slamming the weights down. I could see my PT working with someone nearby and he was fuming. Along with leaving weights on the bar throwing weights around like that is his pet peeve! The guy was getting a few looks but seemed oblivious to the attention. Muppet! -
Ahhhhh there are punks like that at my gym too. One of the guys even drops the weights behind him after doing overhead press.....fkn piston wristed gibbons!<br />
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Kettlebells eh...aint done them for ages. Always in for some punishment when kettlebells are involved! -
wtf? drops it after overhead press!!? What a douche! That can't be overly popular with the folks that run the gym
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Agh my arms are farked today. They were sore before yesterdays KB workout but utterly smashed today. I can barely straighten my arms! I did barbell drop sets on Tuesday - 25kg, 17.5kg, 12.5kg. As many reps as possible then moving straight to the lower weight. Was doing 20-15 reps for each and only 2 sets all up. It's the 12.5kg's that really get in - arms are burning by that point and fully pumped.<br />
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Mental note - don't do those again ha ha.<br />
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Off for a run tonight - my mate has (man) flu so probably no weights in the weekend. I'll aim for another run on sat/sun. -
Good run tonight. Still breaking in the news shoes so I can feel some blisters coming along. Quite pleased that it wasn't too tough on the lungs. The pace was ok, not super fast but certainly quicker than I'd expected to manage this early on. The midfoot strike is feeling ok. Every now and again I feel myself going back to the heel strike. Just practice I guess. I kind of get the sense that once I'm going quicker the new style will be easier. I have noticed that there is more burn on my inner thigh above the knee (that teardrop thigh muscle right above the knee). I did do front squats last night so maybe that has something to do with it!
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Solid hit out tonight, still of the pace after the dose of flu the other week. Squats didn't feel like I was lifting bloody mountains (like last time!). Worked back up to 160 so that was pleasing. Bench is missing it's edge too - failing the last few reps on 100kg whereas I'd been managing 110kg a month ago or so. Good thing is it seems to come back reasonably quick. Funny how once you've got to a certain point you push a lot harder to get back there. Seated row was good and I threw in some cable curls as well. Inspired by RB I finished up with 3 sets of static holds aka the plank.<br />
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Saw Ma'a again today. Guess he doesn't like to head up to Exodus (lol the irony) gym where the canes/lions train. <br />
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Nice now that it's getting lighter, makes it easier to go for a run after work. Blister has gone so I'll be pushing a bit harder tomorrow - looking forward to it! <br />
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Have also signed up to biggest loser at work - we've got a bunch of us that are keen to trim down a bit. Some for sport (one girl does circus stuff) and others for vanity (beaches and bikini's!). I'm less worried about weight but def keen to get down around 15%ish body fat. Should be pretty cut if I can manage that!! Anyways it's cool to have that added motivation from mates at work. -
Good run tonight. Quicker pace that the other day - a blast for the lungs. I think the new shoes might be half a size too big. With new socks I think they initially felt ok but after a couple of runs they've stretched a bit. Luckily the shop gives a 30 day return policy!! should be sweet with the smaller size, but it's slightly annoying as I'll have to break in a fresh pair!
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Slightly sore knee today - just a faintest twinge. I wasn't as worried last night about a midfoot strike so the heel strike must have put a bit more pressure on the knee. But it was sweet as doing some light squats so probably more muscle soreness I reckon.<br />
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Chest was sore so it was a shoulders, DL, biceps, triceps night.<br />
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Standing press - 40kg6, 606, 606, 704.<br />
110kg DL's 3 sets of 10. Didn't get any pain in the usual place (left cheek!) so that was good. Concentrated on speed and pushing through with the hips. Good to get a bit of volume done too - my hands were in danger of getting sissy and smooth!<br />
Next was a core exercise I saw BBT ripping out in a AB video. Round the world with a 20kg plate. 6 circuits in each direction so each set is 12 reps/circuits. Three sets of those. You take it above and kind of behind your head so you get a really good twist through the midsection.<br />
Close grip bench for triceps - 60kg10, 808, 806<br />
Barbell dropsets for biceps. Went a bit lighter this time as my arms were noodles for a few days last time. 22.5kgfail, 17.5fail, 12.5 fail - twice through.<br />
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A run and a gym session on the cards for the weekend. Eating is going really well so I'm pretty stoked with how training etc is going. -
Shot bro!! Support/advice from ferners is a great motivator!<br />
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Plus you learn all these new training techniques, like getting a virus or being punched in the nuts by your kids! Now that is extreme training ha ha -
Kettle bell session tonight, followed up with high pulls aka cleans, front squats and clean and press. KB's kicked my ass - great cardio workout as well as brutal on the muscles. It's a good measure in terms of how many sets I can manage back to back. The supersets in the middle just kill me at the moment. <br />
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Front squat technique is coming along nicely, learning to rock back nice and deep without tilting forward. Flexibility of forearms/hands is still a work in progress. I can get the bar nicely tucked across the front of my shoulders but it's still a strain on my fingers/wrists. Won't be progressing to significant weights until I've got that sorted.<br />
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Have the weekly weigh-in for my biggest loser comp at work. I had lost 1% bodyweight last time around. Reckon I've dropped another 1kg or so. It's not my main focus (bodyfat reduction is the goal) but a great motivator!
