Pushing Tin - Paekakboyz Training Log
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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
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Did some exercise today and am still alive. Have made my peace with moving on from work so I'm talking to some contacts and friends and keeping an eye out for any particularly interesting jobs. Bit of a bugger that contracting for the govt is a bit spicy at the moment
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@Paekakboyz if you are looking for a big change, my company has some vacancies in Wellington
