Pushing Tin - Paekakboyz Training Log
-
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="383280" data-time="1375995915">
<div>
<p>Who needs leg day bro!! SBW up top and Chicken Little down low</p>
</div>
</blockquote>
<p>Just like Dom "Broscience" Mazetti who thanks to you is now my new hero Paeks !</p> -
<p>Talk about a legs weekend!! Don't think I will be able to walk tomorrow</p>
<p> </p>
<p>Sat was super busy at the gym, they had a club day or something on. Plus Messam, Nonu and Crockett were training. Messam looked like he was doing light stuff/rehab with the trainer (Gill???). Nonu and Crockett were training in the squat rack next to us. They were pretty chatty. Had a yarn to Nonu about how well Wellington did in that AB game. He was talking about them (ABs) really wanting to work on set piece and stuff. Sounds like they are amping to smash Aussie. Good to hear!!</p>
<p> </p>
<p>Rolled out and stretched.</p>
<p>Box squats - 1006, 1026, 1406, 1504, 1602, 1206</p>
<p>front squats - 606, 705, 805, 606 nice and slooooow on that last set. Good pause at the bottom too.</p>
<p>leg press - Reps till failure, working up from 400 in lots of 40. I jumped off that runaway train around 520 - dropped back down and did 260 for volume.</p>
<p>Everything was taking ages and we were tapped out so decided to finish up legs on Sun.</p>
<p> </p>
<p>There was hardly anyone in the gym this morning, primo! </p>
<p> </p>
<p>Rolled out and stretched</p>
<p>Stiff leg deadlifts - 656, 1056, 1056, 1252, 653</p>
<p>One leg standing hammy curls - 458, 558, 558</p>
<p>Seated hammy curls - didn't see the weight setting lol, this was one of the better hammy machines I've used. Good isolation and no pressure through the knee or ankle. 3 sets</p>
<p>Seated calf raises - 60kg12, 7012, 8012, 6020</p>
<p>Leg press calf extensions - 200kg*12, 12, 12</p>
<p> </p>
<p>We'd planned on doing arms too but that was never going to happen! A very careful walk down the stairs and back to the car ha ha. Feeling better now - wicked pump in the legs, tomorrow will be fun though.</p> -
<p>Short and sharp back session tonight. Maybe 35 or so minutes... was definitely puffing between sets!</p>
<p> </p>
<p>Superset 1</p>
<p>Y and T bent over rows - 5kg. 3 sets of 6</p>
<p>+</p>
<p>Bent over bb row - 60kg. 3 sets of 6</p>
<p> </p>
<p>Super set 2</p>
<p>Bent over one armed DB rows - 42kg. 3 sets of 6</p>
<p>+</p>
<p>One armed close grip DB press (lying down) - 40kg. 3 sets of 6</p>
<p> </p>
<p>Close grip lat pull downs</p>
<p>708, 886, 924, 884, 666</p>
<p> </p>
<p>Close grip bent over T-bar rows</p>
<p>606, 60*6, then a drop set of max reps at 60/50/40. </p>
<p> </p>
<p>Still under the keg as well, trending downwards so that is cool.</p> -
<p>Legs, shoulders and arms today</p>
<p> </p>
<p>Rolled out, stretched etc. Hip flexors are getting looser now, but still can't be totally upright when I'm at the bottom of a front squat.</p>
<p> </p>
<p>Front squats</p>
<p>60kg 2 sets of 60sec static hold</p>
<p>606, 606, 706, 804, 902, 803, 706, 606, then 603 real slow and a good 3-4sec pause at the bottom.</p>
<p> </p>
<p>Standing BB shoulder press</p>
<p>606, 606, 603. Have been neglecting shoulder specific training a bit lately. Especially my standing press. Had nudged up to 70-75 for a few reps so I'd like to get back to that.</p>
<p> </p>
<p>BB Bicep curls - drop set</p>
<p>40kg/30kg/22.5kg - managed 10/12/12 then 8/10/8. Biceps were on fire</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>20kg plate -2 sets of 20. Not fun after doing arms and shoulders!</p>
<p> </p>
<p>Chest and triceps tomorrow. Then a rest on Friday before a legs session on Sat. Didn't give my legs enough rest last week so aiming to improve on that this week.</p> -
<p>Cheers mate!! Always cool to check the fern and get a gee-up from the lads. I am always impressed by how you manage regular gym sessions with family and work. You've just got to make time for it aye, makes such a difference to quality of life.</p>
<p> </p>
<p>Somewhat tempted to get a body fat measurement at the moment. My goal is to get to a level of fitness/strength/bodyfat% that I can maintain long term. So a gradual decrease in weight aka fat is the way to go.</p> -
<p>Not sure how I'll manage that once kids are on the radar - maybe I'll be a lunchtime gym monkey.</p>
<p> </p>
<p>Chest and triceps today. Legs feel good so saturday should be fun.</p>
<p> </p>
<p>BB Bench press</p>
<p>- 608, 608, 1006, 1006, 806, 608</p>
<p><span style="font-size:14px;">DB Bench press</span></p>
<p>- 405, 406, 326, 326 - normally focus on either BB or DB bench, mixed it up today. Will swap it around next time to see how that works out. </p>
<p><span style="font-size:14px;">DB flies </span></p>
<p>- 2012, 2010, 208</p>
<p><span style="font-size:14px;">Unweighted dips</span></p>
<p>- 8, 8, 8</p>
<p><span style="font-size:14px;">Close grip bench</span></p>
<p>- 608, 606, 406, 40*6</p>
<p>Tricep pushdowns (no idea what the weight is on this - goes up to 14)</p>
<p>- Setting 14 for 14, 12, 10</p>
<p>- Dropped it to 10 for 10, 10, 8</p>
<p> </p>
<p><span style="font-size:14px;"> </span></p> -
<p>Light legs workout today - gave yesterday a miss after the quake. They got sign-off to open yesterday so all good on that front.</p>
<p> </p>
<p>Stretched and rolled out</p>
<p>Back squats</p>
<p>608, 606, 806, 1006, 1206, 1006</p>
<p> </p>
<p>Front squats</p>
<p>606, 706, 60*6</p>
<p> </p>
<p>Leg press</p>
<p>3 sets at 280 - 12, 12, 8</p>
<p> </p>
<p>Seated hamstring curl</p>
<p>3 Sets - 12, 12, 12</p>
<p> </p>
<p>Will need to plan my week out. Got a PT session on Thursday so I want to have some gas in the tank. Nothing specific to focus on at this stage.</p> -
<p>Crap. Lurgy is back - had a crazy sore throat yesterday and was hacking up gunk through the night. At work but definitely not 100%. Reckon I went a bit hard with work and training trying to make up time for the last bout of illness. Sucks ass!! So I have decided to listen to my body and canned my PT session for Thursday. Wonder how much earthquake stress played a part?? Still pretty jumpy to be honest.</p>
<p> </p>
<p>So the plan for this week is rest and no detonate lol. Don't want to add to my woes by testing positive like Jesse!!</p> -
<p>Cheers bro - it's a pain but also a sign to get a bit more rest. Have been a tad guilty of trying to do too much recently. </p>
<p> </p>
<p>Might have to drop down to a single workout in the weekend! Don't know how I'm going to break that to my mate ha ha</p> -
There is a fucking awful lurgy going around over here at the moment. I've had it. Three days flat on my arse.<br /><br /> Wife said "should have got your flu shot like I did!" And I said it wasn't flu related.<br /><br /> Then she copped it a few days later.<br /><br />NTA 1, Mrs TA 0!!!!<br /><br />-------------------------------------------<br />I hate autocorrect ...<br /><br />
-
<p>Drove past you leaving Les Mills on Taranaki st a couple of weeks back dude and you were looking fighting fit. Had to have the inevitable awkward conversation we all have with our wives/partners and inform her that you were a guy I "know from the internet" :whistle:</p>
-
<p>ha ha, if I ever see you out with the wife I'm going to pretend we met at a massage bar! that's not weird at all aye!! Waaaay better than meeting online!</p>
<p> </p>
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="386856" data-time="1377437782">
<div>
<p>I could click like after almost every of your workouts. Pretty serious weights. Is your cold better yet?</p>
</div>
</blockquote>
<p>Thanks Kea. Back at work today but still a big congested. Definitely on the mend so I'm amping to get back to the gym. Planning a light session for wed/thurs and then hopefully a Sat session too. But will be making sure I'm 100% before I put the foot down!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="386984" data-time="1377482263">
<div>
<p>ha ha, if I ever see you out with the wife I'm going to pretend we met at a massage bar! that's not weird at all aye!! Waaaay better than meeting online!</p>
<p> </p>
<p>Thanks Kea. Back at work today but still a big congested. Definitely on the mend so I'm amping to get back to the gym. Planning a light session for wed/thurs and then hopefully a Sat session too. But will be making sure I'm 100% before I put the foot down!</p>
</div>
</blockquote>
<p> Well need to get the joints feeling better after our working out sessions somehow aye bro :mocking:</p> -
<p>Back to the gym today. Had taken a full week off after getting over the flu/cold. Today we focused on technique for back and front squats. So nothing too heavy.</p>
<p> </p>
<p>Rolled out and stretched hips etc. Getting easier to drop into a deeper squat. Hip flexors are a ongoing focus but there is improvement happening.</p>
<p> </p>
<p>Back squats</p>
<p>Bar8, 608, 808, 1006, 1006 - paying a lot of attention to knees, hips and sitting back onto the heels. My mate is still getting a bit of lift in his heels, probably more about flexibility than poor form. Good to have stuff to work on though!</p>
<p> </p>
<p>Front squats</p>
<p>Bar6, 406, 606, 806, 804 with a 3 sec pause at the bottom of the squat, 60*6. Really pleased with the fronts today. Knee had felt a bit odd a couple of weeks ago - just a twinge but I get a bit paranoid about my knees from time to time. Funny how that stuff can play on your mind when it's actually not a big deal... hmmm actually that sounds the reverse to Man-thinking!! we just add weight till it actually breaks ha ha!</p>
<p> </p>
<p>Seated hammy curls</p>
<p>3 sets of 12 at 3/4 of the stack. Played around with the settings to make sure I wasn't loading through the knee. Wondered if this machine was the cause of that twinge - they can be really good to isolate but you need to get the settings etc sorted.</p>
<p> </p>
<p>A good workout, taxing but not trying to go for hero mode! I'll save that for next weekend!!</p> -
<p>Managed to get out of work just after 3.30 today. So I had heaps of space to hog dumbbells for my chest workout.</p>
<p> </p>
<p>Warmed up on bench - 60kg8, 608</p>
<p> </p>
<p>Moved to dumbbell bench</p>
<p>20kg8, 40kg6, 50kg4 (spot on last rep), 50kg4 (spot on last two reps), 40kg5. 40kg4, 20kg till failure. Pretty happy with that after nearly two weeks off.</p>
<p> </p>
<p>Flies next</p>
<p>20kg8, 28kg8, 28kg6, 28kg5 - going a bit lighter to really get a mean stretch.</p>
<p> </p>
<p>Lying overhead stretch/lift with a dumbbell - the motion that really opens up your chest and the front of your lats. Should really find out what it is called.</p>
<p>20kg8, 288, 28*8 - again I was really trying to stretch out through the chest</p>
<p> </p>
<p>Headed upstairs and rolled out the legs/glutes for 10min. Bit of hip stretching</p>
<p> </p>
<p>BBBT round the worlds. 2 sets of 20 with 20kg plate</p>
<p> </p>
<p>Barbell Bicep curls - drop sets at 40kg, 30kg and 20kg. 10/10/12 for the first round. 7/8/10 for the second.</p>
<p> </p>
<p>Meeting up with my mate on Wed night for either a back or shoulders workout. </p>
