Pushing Tin - Paekakboyz Training Log
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have twice had to do 'the roll'!!<br />
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But have failed many times, but the gym down here has a halfway rack up the arms, so that is your target if you are not going to get back to the top. Have used those tons of times - they are just below that halfway back up stick point!! So your 'explosive' push off usually gets you home on that one! -
good weights session yesterday. Was at Freyburg pool/gym as we were staying in town for our wedding anniversary. Hotel had free passes so that was useful. Didn't have all the equipment I was after but got creative and managed to get through the workout. Was pretty cool working out and watching the swimmers. Headed back to the hotel afterwards for a swim as well. Nice way to warm down.<br />
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Knee has still been giving me problems. Having a good break between runs has helped but I want to be running more and improving fitness rather than just maintaining current level. -
there is a pool/gym in the mount too - bay wave, where you look out over the pools from the gym. Wheh I used to row heaps when I was doing big sessions I would go there so there would be shit to watch!!<br />
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and sometimes some nice bodies out there, not that I would notice of course... -
8km run. Knee was feeling good and after a busy day at work I was keen as for a run. Figured I'd pick up some new shoes this week as my old ones are pretty manky, pretty sure that will help take some pressure of my knee. Want to get back to 3-4 runs a week rather than the 2 or so I've managed lately. Pretty happy overall with how weights and running have been going. Have been making small changes to my eating plan also and def feeling better for it.
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Gym session this morning. Felt a bit odd as I usually hit the gym in the later afternoon or after work. Don't think I've ever done bench at 9.30am before! was up since about 8.30 and had a banana but suspect I was a bit low on energy. 1st set on bench I felt a bit underpowered but hit my stride for the 2nd/3rd sets. Rest of the workout was good - really noticing the improvement of my core strength at the moment. Lots of my exercises are set up so you brace through your core when lifting. Lat pulldown, Seated row etc - by the time I get to my ab workout I can really feel them.<br />
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Down to 97kg at the moment but finding that I'm not fussed about my weight. My body shape is def changing and my love handles are a shadow of what they were a couple of months ago. Following Barts advice I know I need to work a bit harder on my eating plan to get the sort of definition I'd like but I'm also happy to make changes over time. I figure that way I'm far more likely to stick with them.<br />
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Quite trippy to look back through my little workout notebook and see the improvement in weight and reps - I think keeping track of your progress really helps when training on your own! Looking forward to a run on sunday, if its shit weather I'll probably use our crosstrainer but I'd rather run. -
30min on crosstrainer. Set a good pace and did a bit of interval trainer once I'd warmed up. Flat out for a minute then back to normal pace for a minute, def got me blowing so it looks like a good strategy for maintaining cardio fitness while I can't run as much. <br />
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Hoping knee feels ok so I can go for a run on monday night. Not sure if the weather will play ball tho! -
apparently your body has a 6 month memory as to where it feels most comfortable, so will always try to get back to where it was. Whcih would be whjy when some one crash diets, and then goes off the diet - their weight goes straight back on. The body is still programmed to the first weight. A mind thing too I would say, as you yourself get used to being a certain weight, and it is normal - as for me now, I am 90-91 odd kg, and it feels normal, bordering on overweight. Because my body is now used to being this low weight, as opposed to three year ago when I was 105, or five years ago when I was 120...!<br />
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it is a weird old thing trying to get your body and your mind to match! -
hmm that sounds feasible, there was an article on stuff (I think) about people having a 'genetically scripted weight' or something similar. Basically your body knows the state it wants to be in when you are healthy. You can diet, exercise etc but your body will try to get back to that equilibrium point. Seems more relevant to those trying to get under that weight otherwise we wouldn't have an obesity epidemic!!<br />
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I can't imagine the pain I'd have to go through to get sub 10% body fat for instance. I'm stocky and even when I've had ab's I've still clocked around 12-15% BF. Brings a new meaning to diminishing returns tho!<br />
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I seem to have gotten past that point where you can really feel that extra weight. Used to feel the excess fat etc when I was running (ugh!) but now I'm stronger and have lost most of that covering of fat... move more freely and feel like I have more explosive power now. Means its easier to increase the intensity of training now as well. -
for sure!! moved down another notch on the belt the other day which was primo... still a bit of jelly round the belly to shift but a major improvement on a year ago!
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Right, off to the gym after work today - I'm increasing bench weight tonight and thought I'd ask you lads about tactics for increasing bench strength.<br />
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Given I'm doing 3 sets of 12 reps I have been taking a measured approach to increasing the weight. Started at 60kg and up to 70kg at the moment. I don't want to sacrifice reps just to jump up 5-10kg in weight but 2.5kg is the smallest increment you can fit on the bar!<br />
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I was planning on going up to 75kg, figured 5kg increase isn't that much. I'll probably fade on reps 10-12 but expect to be able to complete them. Don't think that would be the case if I jumped to 80kg!<br />
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So how quickly do (have) you guys increased your bench weight? keen to hear your approaches -
[quote name='Paekakboyz']Right, off to the gym after work today - I'm increasing bench weight tonight and thought I'd ask you lads about tactics for increasing bench strength.<br />
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Given I'm doing 3 sets of 12 reps I have been taking a measured approach to increasing the weight. Started at 60kg and up to 70kg at the moment. I don't want to sacrifice reps just to jump up 5-10kg in weight but 2.5kg is the smallest increment you can fit on the bar!<br />
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I was planning on going up to 75kg, figured 5kg increase isn't that much. I'll probably fade on reps 10-12 but expect to be able to complete them. Don't think that would be the case if I jumped to 80kg!<br />
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So how quickly do (have) you guys increased your bench weight? keen to hear your approaches[/QUOTE]<br />
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Personally ( and this is through a great deal of trial and error ) I think that a jump of 5kg may be a bit much. Doesn't sound like a hell of a lot but you may struggle to do the required reps. Mind you if you're absolutely pissing through the ones you're doing now maybe it will be ok. Some online bench press calculators are pretty decent at predicting what you can do. Also give the 5 x5 approach a go ( cheers Red Beard ). That tends to give the body a bit of a shock. Maybe 5 x 85kg or so ? -
had a primo workout. Nailed 3 sets at 75kg and was only really fading on the 11th-12th reps of the last two sets. Stoked! Upped the weight on lat pulldown as well and shoulder raises. <br />
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Cheers MN5, looks like I must have hung around on 70kg longer than I needed! I checked out a couple of calculators... one worked out my max single rep should be 103kg!! don't know if I'd back myself to push that much just yet! The site said it didn't matter if you entered pounds of kgs as it worked off what you were lifting and the number of reps. Maybe I'll give it a crack next week.<br />
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Keen as for a run tomorrow now - The cross trainer is ok but I like being outside and actually going somewhere when I do cardio!! -
[quote name='Paekakboyz']had a primo workout. Nailed 3 sets at 75kg and was only really fading on the 11th-12th reps of the last two sets. Stoked! Upped the weight on lat pulldown as well and shoulder raises. <br />
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Cheers MN5, looks like I must have hung around on 70kg longer than I needed! I checked out a couple of calculators... one worked out my max single rep should be 103kg!! don't know if I'd back myself to push that much just yet! The site said it didn't matter if you entered pounds of kgs as it worked off what you were lifting and the number of reps. Maybe I'll give it a crack next week.<br />
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Keen as for a run tomorrow now - The cross trainer is ok but I like being outside and actually going somewhere when I do cardio!![/QUOTE]<br />
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Goes to show what I ( don't ) know ! good shit dude fantastic stuff. How much are you resting between sets ? The rep calculators are based on one set I think so you could probably go all out and bust out 14-15 reps of 75kg which would make your 1 rep max more than the ton and with a bit of change. Of course make sure you have a spotter before you try as its not good arsing out in front of a whole bunch of Les Mills hotties ! -
rest period is roughly 60-90 sec between sets. Because I'm training on my own I watch the clock to make sure I don't take too long between sets. I actually think it's harder than when I had a training partner! we use to shoot the shit between sets, now its just all business! <br />
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Yeah after laughing my arse off at those youtube muppets I don't want to get cocky and make a fool of myself... there were a couple of hotties in there today actually, nice change from the normal sausage feast!! -
good workout today. Hardly anyone at the gym which made for a quick workout. Everyone at the 7's or people watching today!! Got some new running shoes yesterday so keen as to go for a run tomorrow. Looks like the good weather is going to hang around too!
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flagged the run in favour of a crosstrainer session. 30min of interval training. My knee has been steadily improving and I'm trying to run just enough to keep fit/condition. Ran a pretty quick 5km the other day so fingers crossed it continues to work out.<br />
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Checked out a site Davidav recommended in the hill climb thread - looked pretty cool and I like the trainers take on simplicity - Wellington seems perfectly suited to hill running so I think I'll add this into my cardio routine in the future.<br />
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Gym tomorrow and all going to plan a long run on tuesday. -
Ended up skipping gym to watch the cricket - so will push some tin tomorrow. 5km run when I got home tho, took it pretty easy and only a minute or so off a decent pace. Knee didn't give me any grief but I can still feel it, will be stoked when its back to 100% looking forward to adding more running back into my programme. Had forgotten how much 'fun' it is to break in new shoes! achey feet!! the cushioning def feels heaps better though - should be mint once they loosen up.
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Good gym session. Bench is going well, still fade around rep 9 on the last set but I add a 4th set of 4 reps to finish off. Once I'm cranking out 12*3 @ 75kg no worries I'll start to look at increasing the weight further. Might try 80kg for the first set then back down to 75kg for the last two. <br />
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Have been pushing myself to do abs at the end of each workout. I've got 3 exercises I do but I tend to skip them every 2nd or 3rd workout which isn't good. Crazy really as the work I have done on core strength has really improved my running.<br />
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Crosstrainer tomorrow, gym or run on thursday and some reward beers and bbq on friday - bonza! -
30min on crosstrainer. Had a mad day at work so def had some stress to work off, bit of a grumpy shit today actually so I took it out on the machine! Have worked out 5min blocks of semi-interval training: <br />
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1min at 10km/hr+<br />
1min flat out - keeping it over 12km/hr and as high as 13km/hr<br />
1min at 11km/hr +<br />
1min reversed at 10km/hr<br />
1min back to 10km/hr<br />
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Time passes waaay faster as I count it off in blocks and if I'm feeling good I just alternate between 10km and 12km+ lactic acid really builds up and I'm blowing pretty hard at the end of those faster periods. Not messing with the resistance settings just yet. <br />
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Weights tomorrow then a rest day on friday - ah beers, bbq and rugby - add in some sunshine and I will be a happy camper!