Pushing Tin - Paekakboyz Training Log
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LOL first time ever I've had the 'this topic looks old' message on this thread. Over the last 6 months I would have been to the gym 3-4 times, including today! Alive and surviving but not exactly thriving. Especially on the exercise side of things.
We two-scooped C4 and trained for two hours. Hour of legs then the rest - was mean as to get that pump again. Arnie isn't wrong ha ha.
I will be ruined next week but it was worth it. My training bro is about to become a new dad, so we'll have to see how his life changes. -
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
LOL first time ever I've had the 'this topic looks old' message on this thread. Over the last 6 months I would have been to the gym 3-4 times, including today! Alive and surviving but not exactly thriving. Especially on the exercise side of things.
We two-scooped C4 and trained for two hours. Hour of legs then the rest - was mean as to get that pump again. Arnie isn't wrong ha ha.
I will be ruined next week but it was worth it. My training bro is about to become a new dad, so we'll have to see how his life changes.Still better than a lot of ferners.
Don’t beat yourself up.
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Only a two month break this time lol. Might have done a couple of half-ass Kettlebell works since, but largely just family and mahi.
My gym bro has a 5-week old and has started back at work. Caught up for a workout tonight and it was most excellent. As much for the bants as for the tin!! We were responsible and didn't go too hard. Left legs for next time as that is the road to ruin lol. Did some shoulder press, bench press, seated rows, overhead press, and triceps to finish.
Got a good pump, found out I wasn't quite as fat as I had been fearing (sub hundy... just!) and aside from being a bit down on strength everything felt good. Frothing for a leg session but thinking I might do that solo so I can zone out and take my time.
Going to make myself do some kettlebell stuff tomorrow - just got to brute force things for a bit till I have a routine going.
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Making a habit of letting this drift then rebooting!
First half of the year has been pretty shit with work stress and general challenges of home life and young kids. No time to train and a fair bit of woe is me stuff. I got a gnarly flu at the start of August and took the opportunity during that 2.5 week recovery to reduce some bad habits and refocus. A wee bit more communication and attention with the missus has also put me in a much better headspace.
Things have been really good since then, lifestyle is much better overall and I'm fitting in a bit more training. It's not where I want it, but it is a start. Once I get over the brutal fucking DOMs you get after such a layoff.
I've got my short-medium training goals mapped out - and the benefit of being sick was dropping a few kegs! I've lost muscle mass and replaced that with fat - but I know how that all works so getting strong again etc isn't scary... if you asked me to get fit I'd be shitting bricks!
One silver lining about dropping some muscle and the break was a much easier front rack stance for front squats! Had a real wtf moment until I worked out (boom tish) that less bulk means more room and flexibilty. Fucking lol.
I plan to hitting weekly updates to get back into the swing of things. Giddy up lads!
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Twice in two weeks. Giddy up! Shhh don't tell the wife lol
Trained solo so I had a bit of time to work on mobility and stuff. Did a fair bit of band work and some other arcane shit. Super stoked that I can hit a deep squat. After the last workout my right knee was a bit sore but that's unsurprising given it had been ages since I'd squatted. No rush to add weight or anything like that.
Barefoot squats with the bar and then a couple of sets at 60kg. Then lifting shoes on for 3 x 5 at 60kg. Kept the focus on form and depth and it felt smooth as. Did two sets of front squats at 60kg afterwards then three sets of overhead squats. Two sets with the bar and then a final set with 40kg. Those felt surprisingly good, no problem with overhead position but I did feel a bit gassed after all that.
Finished up with leg extensions, single leg variation. Then seated DB shoulder press.
97.3kg which has been the average since mid-August. Eating has been pretty clean so now it's about cutting some fat and adding some muscle. 95kg by Xmas and feeling trimmer and strong is the goal.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Twice in two weeks. Giddy up! Shhh don't tell the wife lol
Trained solo so I had a bit of time to work on mobility and stuff. Did a fair bit of band work and some other arcane shit. Super stoked that I can hit a deep squat. After the last workout my right knee was a bit sore but that's unsurprising given it had been ages since I'd squatted. No rush to add weight or anything like that.
Barefoot squats with the bar and then a couple of sets at 60kg. Then lifting shoes on for 3 x 5 at 60kg. Kept the focus on form and depth and it felt smooth as. Did two sets of front squats at 60kg afterwards then three sets of overhead squats. Two sets with the bar and then a final set with 40kg. Those felt surprisingly good, no problem with overhead position but I did feel a bit gassed after all that.
Finished up with leg extensions, single leg variation. Then seated DB shoulder press.
97.3kg which has been the average since mid-August. Eating has been pretty clean so now it's about cutting some fat and adding some muscle. 95kg by Xmas and feeling trimmer and strong is the goal.
Good stuff Bro
Interesting that I've been noting that there is something of a movement from certain medical professionals to lift weights for mental health, wellness etc. I think before the focus would have been an exercise per se or some form of cardio, but lifting is becoming more popular. -
@Rancid-Schnitzel said in Pushing Tin - Paekakboyz Training Log:
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Twice in two weeks. Giddy up! Shhh don't tell the wife lol
Trained solo so I had a bit of time to work on mobility and stuff. Did a fair bit of band work and some other arcane shit. Super stoked that I can hit a deep squat. After the last workout my right knee was a bit sore but that's unsurprising given it had been ages since I'd squatted. No rush to add weight or anything like that.
Barefoot squats with the bar and then a couple of sets at 60kg. Then lifting shoes on for 3 x 5 at 60kg. Kept the focus on form and depth and it felt smooth as. Did two sets of front squats at 60kg afterwards then three sets of overhead squats. Two sets with the bar and then a final set with 40kg. Those felt surprisingly good, no problem with overhead position but I did feel a bit gassed after all that.
Finished up with leg extensions, single leg variation. Then seated DB shoulder press.
97.3kg which has been the average since mid-August. Eating has been pretty clean so now it's about cutting some fat and adding some muscle. 95kg by Xmas and feeling trimmer and strong is the goal.
Good stuff Bro
Interesting that I've been noting that there is something of a movement from certain medical professionals to lift weights for mental health, wellness etc. I think before the focus would have been an exercise per se or some form of cardio, but lifting is becoming more popular.Couldn’t agree more with this. It feels awesome to do better in a weights session than last time ( ie lift more or do more reps ). Conversely I feel furious if I don’t or, worse, manage LESS than last time ( sometimes down to lack of rest, bad eating, too much boozing, stressing or whatever )
As we’re all in or around our mid 40s it’ll be interesting to see how things track. There’s enough Youtube or TikTok vids of really old blokes doing pretty amazing shit so they inspire me to keep going !
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Legs again. Have had shitty sleep this week and coped a headache this afternoon. But I popped some pills and got stuck in. Although I wimped out and didn't take any pre-workout today
Warmed up and did some mobility stuff. We started with front squat. Five sets starting with the bar then 40kg, then 3 at 60kg. Back squats next up. Straight to 60kg for two sets then two more at 70kg. Taking it really slow but already noticing things are feeling good. No knee niggles or anything, even my left hamstring was behaving.
We did OHS to finish up. A set with bar then two more sets at 40kg. Those felt pretty solid. Definitely going to feel my legs over the next couple of days.
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Chest and back tonight. Kept it pretty light on bench and man I am feeling it now. Did a bunch of back and chest work plus some arms and a bit of overhead pressing. Tried out a new seated row attachment and a different one for wide grip lat pulldowns. After a quick google it turns out they are made by Komodo. Pretty cool and quite a different set up to the traditional barbell.
The lower ones were the seated row attachment. You can flip it over and almost do a bicep curl type row, or the more usual grip set up.
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Yay, avoided the 'you dead bro' message on the thread.
Sept till now has been tough. Usual grind of home and mahi, but lots of good times as well. Unfortunately the good times don't include the gym. But I did have a hit out today with my mate.
Still under three figures but it's tight lol.
We did a heaps of arms, shoulders and back. I did some barefoot squats while my mate did more arms (dicky knee). The squats felt good and if they are solid barefoot then they'll feel amazing with my lifting shoes on. But I do want to get back to my hips and ankles mobility stuff.
Good times.
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Have managed a couple of workouts in the last two weeks. Beyond that we got fitbits (part of mum's 70th present) so there is some solid competition going on for steps. Mum has retired so she is kicking our arses. The sleep data has been a bit horrifying, I'd rather go la la la than see my terrible sleep habits.
Opened with some front squats then into overhead squats. Super light, only up to 40kg but I did three sets of 6 and threw in some pause squats when the rep was feeling solid. Back squats to follow, nothing like a back squat after those other variations. Went up to 80kg and holy shit that weight has never felt so heavy. But things felt really good and slow progress is the best progress imo.
Interested to see how sore I am tomorrow. The overhead stuff lit up my upper back and shoulders, no doubt that will fry me!
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Tomorrow will hurt.
And the next day will be worse.
Good to see you back into it though!
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Managed to sneak in a workout today. Legs with some arms thrown in. Three weeks in a row (lol once a week) but already the weights and movements are feeling good.
Stuck with my front squat, overhead squat, back squat medley. Fronts are great for starting with and you get your core fired up. I want to focus on them once my backsquat is getting decent again. I am finding the big break I had was kind of good for mobility. I'm not as thicc so stuff like front rack is easier, and I need upper back work as much as ever.
Fronts up to 60kg - did put on my lifting shoes till my working sets. Also did some band work to warm up my upper back and front rack positioning.
OHS up to 50kg
Back squats up to 80kg
Standing military press 3 by 6 at 40kg
Super set single leg seated extensions with single leg hammy curls. Two rounds of 10 reps each leg.
Super set rope bicep curls and overhead tricep extensions. Two sets of 10-12.
Single set of 32kg Kettle bell squats. 15 reps.My legs were tired but no way as cooked as the last couple of weeks. Steady as she goes lol.
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@Paekakboyz mate, is your life so busy that you are only finding time for 1 x exercise session per week?
That is not cool man
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@voodoo yeah bro, it has been rough. Some of it definitely self inflicted, but the pinch of family and work is real. I do drop off and pick up then its a mix of working from home and getting into the office in the city. Don't tell work that I only come in so I can get to the gym! It's that feeling of constantly playing catch up with work as family stuff just eats into your day. I get my shit done, but it cooks me then I don't hit the weights or do something active.
But I've managed 3 (or is it 4
) weeks in a row. So that's something!Still largely focused on legs and overhead stuff.
Warmed up and started with barefoot front squats. One set with the bar then 40kg for two sets. Then I put my shoes on and did 3 sets of 5 at 60kg.OHS next. Sets of 6 with the bar, 40kg, and 50kg. Still getting into the swing of these. That overhead position lights up your upper back and hits your wrists and elbows. Spicy!
I did 2 sets of 12 reps of behind the head press at 30kg. Getting a bit of volume in for my upper back .
Back squats started with a set of 5 at 60kg. Then I did 3 sets of 5-6 with 80kg. Had a really minor twinge in my left knee in the second set. But the third set was mint form and pain free. Probably got a bit lazy on a few reps and loosened up.
3 rapid sets of single leg extensions. 12 each leg at 33kg or 33 on the machine. This actually felt like cardio.
Did curls and overhead tricep extensions with the rope attachment. 2 sets of 12 of each. Nothing super heavy, just getting in that volume. Need a bit of a run up before I do the full stack for tricep extensions
Finished up with 2 sets of 15 KB goblet squats at 32kg. These finished me off. Did the first set fast and had to take a breather. Legs held up fine though. Just terrible conditioning!
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@Paekakboyz Like I said, that ain’t cool man! You need to either change your job or your family - I know what I’d choose, but you might like your kids more than me…
Jokes aside, that doesn’t sound that sustainable for long dude. Appreciate we have to suck it up for periods of our lives, and having young kids is hard. But finding time for yourself to do something as small as getting an hour at the gym 2-3 times a week shouldn’t be a negotiable. I hope it gets easier for you !
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@voodoo said in Pushing Tin - Paekakboyz Training Log:
@Paekakboyz Like I said, that ain’t cool man! You need to either change your job or your family - I know what I’d choose, but you might like your kids more than me…
Jokes aside, that doesn’t sound that sustainable for long dude. Appreciate we have to suck it up for periods of our lives, and having young kids is hard. But finding time for yourself to do something as small as getting an hour at the gym 2-3 times a week shouldn’t be a negotiable. I hope it gets easier for you !
That is a tough one.
It depends which ferner and which kid
