Pushing Tin - Paekakboyz Training Log
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<blockquote class="ipsBlockquote" data-author="dK" data-cid="468939" data-time="1421838456">
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<p>Love the Turkish Get ups, have done them with 20kg KB, regular weight is 16kg, but even a mm out of balance and down she comes. I use a HR monitor during my workouts and I will regularly hit 90-95% of max HR doing them. brutal.</p>
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<p>Had to 100 of those at 16kg for one workout. Felt like I'd been run over by a truck.</p> -
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<p>Back that truck up!!</p>
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<p>100? as in 10*10 = 100?? That is evil. Pure evil.</p>
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<p>Had some soreness after that workout but nothing major. Mean buzz for the next few days too! Knee is feeling better too. Really looking forward to next session. </p> -
<p>ugh, that is nasty... but it would be super satisfying to finish.</p>
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<p>Next session is tomorrow night, have been away in between so not much training. I've been making some better choices with my kai and drinking heaps of water. Although with this sort of heat you have too!</p> -
<p>It was 25-26 degrees by 9am in Wellington today. Brutal. Super hot in the gym and I was ruined about 2/3rds of the way through. Upgraded to a 10kg and then a 12kg KB for the turkish get-ups. PT sorted a form issue, when I was bringing my knee around I was trying to get lined up like a lunge. Once we figured out the correct position things got heaps easier. Still shaking my head at doing a hundy at 16kg. Kirwan, do you remember how long that took?</p>
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<p>Turkish getups then bodyweight rows, push up variations, lunges and bodyweight squats. Pull ups and ring close grip type press ups too. Finished with GHDs, a shorter session but my PT could tell I was smashed, verging on too hot for me! Head spins etc.</p>
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<p>A bit gutted I didn't manage a better effort today but it's all about improving on the last workout. </p> -
<p>Much better session today. Short and sharp... and a wee bit heavy!</p>
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<p>DB flat bench</p>
<p>20kg10, 26kg10 to warm up.</p>
<p>30kg8, 40kg8, 40kg8, 30kg6</p>
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<p>DB flies</p>
<p>22kg8, 30kg6, 30kg8, 30kg9 - didn't get in the groove till later in the set.</p>
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<p>Was pretty stoked even though we only hit two exercises. 40kg was heavy on the press but I reckon I'd manage 1-2 ugly reps round 50kg. I'll still be working on my shoulder and making sure I don't go full muppet in the pursuit of heavier lifts. The flies were good too - will be interesting to see how the DOMS are tomorrow.</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="469731" data-time="1422432803">
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<p>It was 25-26 degrees by 9am in Wellington today. Brutal. Super hot in the gym and I was ruined about 2/3rds of the way through. Upgraded to a 10kg and then a 12kg KB for the turkish get-ups. PT sorted a form issue, when I was bringing my knee around I was trying to get lined up like a lunge. Once we figured out the correct position things got heaps easier. Still shaking my head at doing a hundy at 16kg. Kirwan, do you remember how long that took?</p>
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<p>Turkish getups then bodyweight rows, push up variations, lunges and bodyweight squats. Pull ups and ring close grip type press ups too. Finished with GHDs, a shorter session but my PT could tell I was smashed, verging on too hot for me! Head spins etc.</p>
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<p>A bit gutted I didn't manage a better effort today but it's all about improving on the last workout. </p>
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<p>Ahh, the curse of old age memory. It was 100 at 12kg and took 25:51min. Still sucked.</p> -
<p>ugh that's like 15-16 seconds a rep! That is a cracking pace. I'm sure it hurt like a bastard at 12kg in any case!</p>
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<p> Have scrubbed up ok after the chest session yesterday. Right shoulder was a wee bit tender but more likely DOMS than anything else.</p> -
<p>I got mixed up with a workout with Toes to bar and Turkish-Get-Ups, that was at 16kg but was only three rounds and nowhere near that many reps.</p>
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<p>Speaking of crazy, I got to play with Atlas Stones (42kg) the other day. 50 reps during the workout to get them to the shoulder, and then wall climbs straight after (so upside down). The closest I've come to puking in a long time. Fun playing with the strongman stuff.</p> -
<p>Cool!! Have you ever checked out Elliot Hulse on youtube? He started out with strongman training videos before he got into broader training approaches. Bit of a youtube success story. But he loves the atlas stones and he has guys and girls of all sizes having a crack at them. </p>
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<p>Nothing like picking heavy stuff up aye!!! MN5 would endorse that message!</p> -
<p>Much better session with PT today. Not quite as hot but I was just as smashed afterwards. Legs and arms.</p>
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<p>Rolled out and stretched for a good 30min before the session. A lot of work on my back and legs.</p>
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<p>Legs was a bunch of 2-3 exercise supersets.</p>
<p>Swiss ball hammie curls</p>
<p>Bodyweight lunges</p>
<p>Bodyweight squats</p>
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<p>Went through sets of 15 reps, 20 reps, and then 25 reps.</p>
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<p>Moved on to KB squats with pistol squats using a bench. 12kg KB's tucked up so that sat just over my delts - right over the heels rather than in a front squat rack.</p>
<p>Then pistol squats - throwing the arms out to keep balance. Managed to keep balance pretty well, and dicky knee was pretty good!</p>
<p>15 squats then 8 pistol squats each leg</p>
<p>20 squats then 12 pistols</p>
<p>25 squats then 16 pistols</p>
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<p>Feel the burn!! man I had some mean lactic acid. Quads were pumped.</p>
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<p>Finished up with some biceps and triceps.</p>
<p>Diamond push ups - 2 sets of 12 reps</p>
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<p>Tricep push downs superset with BB curls</p>
<p>7/12 setting for triceps and went through 22kg, 26kg and 30kg BB for the curls.</p>
<p>12 reps on triceps and 8 reps for biceps - 3 sets.</p>
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<p>Walked pretty gingerly down the stairs on the way out. Feeling good now though! </p> -
<p>No gym session but finished off the garden box we'd been building for the mother in law. Shifted a cubic metre of compost/top soil mix and another cubic metre of mulch. Upgraded my wheelbarrow last year, new one can handle a bit of weight. Heavier loads but fewer overall. A bit of weeding and spreading that mulch to go.Then the weeds can fark right off for a while!</p>
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<p>Mean session with PT on Friday night. Legs and arms. Nasty!</p>
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<p>Warm up was two sets of lunges and bodyweight squats. </p>
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<p>Hip thrusts and hammy curls for core exercises on the swiss ball - super setted those with a woodchop variations on the cables. 3 sets of increasing reps.</p>
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<p>Then a swiss ball extension (leaning on it with your forearms and tilting forward a bit - burns the core... mine at least! That was superset with BB box squat. Just a touch on the box rather than a pause. 3 sets with the weight going 60kg, 80kg, 100kg. Clearing the knees and opening up the hips. Feeling goof.</p>
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<p>Then it was an evil forward and reverse bear crawl with 5 tricep push ups every 10 hand movements. That was 2 sets of push ups each way. I was nailed on the forward part and struggled hard on the reverse. Your weight is loaded through your arms and my triceps were smashed. Just to make it fun that was super set with barbell curls. 35kg8 then 45kg8.</p>
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<p>Pure evil. Loved it!</p>
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<p>Had a session this morning. DB bench and flies.</p>
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<p>DB Bench </p>
<p>308, 408, 408, 408</p>
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<p>DB Flies</p>
<p>268, 308, 308, 308</p>
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<p>Shoulders felt good. Will have a nudge at 44 or 46 next time. Might try and work up to 10-12 reps at 40kg before that though. Not in any rush to get back to 50s, would much prefer avoiding further injuries.</p> -
<p>5th PT session. Things are going well. Got the round the bays walk in wellies on sunday. So I got legs out of the way today. Wanted to do front squats and deads but my lower back tightened up so we replaced deads.</p>
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<p>Spent about 40min warming up and rolling out/stretching. Had a 5.40pm session so plenty of time to focus on that stuff beforehand.</p>
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<p>Official warm up was three sets of 15m of lunges with arm extension overhead and 25 bodyweight squats.</p>
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<p>Then it was hip raises and hammy curls on a swiss ball.</p>
<p>12 hip raises then 20 curls - 3 sets.</p>
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<p>Front squats</p>
<p>40kg5, 60kg5, 655, 704, 753, 802, 85*1. They felt good, spreading my knees is really helping with my form. Still tracking over my feet but it opens your hips and no bother from my knee at all. Chur!!</p>
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<p>Finished with three sets of backwards bear crawls and jack-knifes on a swiss ball. 15m bear crawl and 20 jack-knifes. Totally relaxed my lower back, it'd been on the verge of cramping partway through the session. Waaaay too long sitting today. My PT is a fucken magician... and an evil bastard but you gotta respect that!! </p> -
<p>Good chest session today - only a couple of exercises but we keep the pace cracking along. Continuing the work with dumbbells rather than barbell lifting. Mate did the ol sneaky double scoop. Fizzing!</p>
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<p>DB flat bench.</p>
<p>Warm up 30kg8, 30kg8. Working sets 40kg8, 40kg8, 46kg6</p>
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<p>DB flies</p>
<p>Warm up 20kg12. Working sets 30kg8, 30kg8, 30kg8</p>
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<p>Close grip BB press</p>
<p>70kg12, 80kg8, 80kg8</p> -
<p>Kaboom! Great session with my PT today. Legs and core.</p>
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<p>Had a good 15min walk and 25min of stretching and rolling out before we started. Felt in the zone tonight and was super pleased with how the knee felt.</p>
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<p>Started with 10m of lunges, forward bear crawl, reverse bear crawl, then 15 body weight squats. 3 sets.</p>
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<p>Weighted planks to start then a set of back squats.</p>
<p>10kg plate for 30sec, 50kg6. Was getting nice and low, knee felt sweet as.</p>
<p>15kg for 30sec, 60kg6</p>
<p>20kg for 30sec, 70kg6</p>
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<p>Weighted side planks and front squats</p>
<p>5kg plate for 20sec each side, 65kg5</p>
<p>10kg for 20sec, 75kg5</p>
<p>15kg for 20sec, 85kg5</p>
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<p>Felt primo at the end of the workout, really amping. Good times continued when my PT said I was a good promo for his business with my squat form. He reckoned my form improved with weight, something my Saturday training partner and I both have in common. Warm up sets just don't seem to cut it. But once the weight gets reasonable things seem to click into place. It's like needed that extra bit of resistance to get everything firing.</p>
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<p>Only 4 more sessions to go. Definitely going to extend it but will see how things go $$ wise. Hopefully I can snag a good deal.</p> -
<p>Had an up and down week - still not hitting the gym enough but still managing some decent workouts when I do make it. Missed my PT session with family guff but no dramas.</p>
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<p>Was planning some squats and stretching but saw a mate and he was on the deadlift buz. How can a man refuse!!</p>
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<p>Token warm up but it's been so farking warm in wellies that I was't hitting it too cold.</p>
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<p>65kg warm up - couple of sets.</p>
<p>Working sets were;</p>
<p>1056, 1256, 1456, 1656, 1752, 1752, 1851, 1456, 105*6</p>
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<p>We finished with T-Bar rows.</p>
<p>50kg warm up</p>
<p>Then an evil little variation I've picked up from somewhere. Add a 20 plate and then as many 10's as you can handle for a 2-3 max reps. The ideas is to crank out the reps and then start stripping the 10s one at a time as you fatigue. So it's a cardio and speed training combo. By the time you get down to the last 20 you are blowing and shaking! good stuff. We did two sets of those.</p>
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<p>Was stoked that I didn't get my usual tweak in the left cheek on the deads. All the strength and stretching work has been paying off - even if it's only been 1-2 a week. Probably could have given 200 a nudge but good to know I'm not far off. Will have a look back through the thread to see when we last did deads. Felt like ages. Was really stoked that my grip strength was sweet as - no dramas at all, even with a bit of volume as it got heavier.</p>
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<p>Training on sunday and next week I'm going hard. I want to make 2 solo sessions, 1 PT session then my weekend workout with my mate. </p>