Fatbusting: DK fatlog
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Fluctuating between 93-94kg<br />
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Today<br />
4 x 500m Interval rows with 1 min rest = 1.44.2, 1.44.2, 1.49.1, 1.52.0<br />
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Bosu ball work out<br />
Squat balance on bosu ball then catch and throw 5kg medicine ball x20<br />
Side throws on bosu ball x20 each side<br />
2 supersets<br />
20 x v-ups balancing on bosu ball (Don't know the names of exercises)<br />
20x each side - While in press up position on bosu ball bring leg to elbow while balancing.<br />
20x each side - While in press up position on bosu ball drop down on to elbows and then back up.<br />
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Shuttle runs with 5kg ball then 5 press ups with one arm on the ball x 20<br />
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40 x dumb bell punches starting at 1kg until unable to complete the sets without stopping. Managed to get to 4kg -
Thursday workout. I had a good discussion with my PT and my fitness and weight loss have been great. Now I want to build my strength. My challenge is I have bad shoulders from dislocating them and my left is especially weak.<br />
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Today was chest and shoulders<br />
Split Set x3<br />
Dumb bell chest press x 10<br />
Narrow dumb bell chest press x 10<br />
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Ladder Set x3<br />
Cable - Shoulder Pull x 10<br />
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Split Set x 3<br />
Cable front raise (palms up) x10<br />
Cable front raise (palms down) x10<br />
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Split Set x 3<br />
Seated Fly (eccentric) x 5<br />
Seated Fly (concentric) x 10<br />
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Then finish on abs - 3 x 20 Captains Chair -
Back session today....<br />
W/up 500m row<br />
Lower Back<br />
3 x Hyperextensions with weight x 10<br />
Middle Back<br />
3 x Seated cable rows x10<br />
3 x Bent over row x10<br />
Lats<br />
3 x Lat pull downs x10<br />
3 x Assisted Pull ups x10<br />
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Abs - V ups & Captains Chair -
The journey continues. Been working again for a month, so scheduling becomes more of an issue. Getting in a least 2 sessions a week, need to up that to three. Mind you my total commute per day is almost 4 hours.<br />
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Weight ranges from 92.5kg to 94.kg, feeling stronger and feeling good.<br />
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If you want a bit of a ;laugh, I did some modelling for a friend<br />
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[url]http://www.krachtportret.nl/projects/patrickphillips/index.htm[/url] -
I have been working on Tabata series with my PT. I have reduced the PT sessions to only 1 per week, so I really want to burn myself out during these sessions. For those not familiar with the Tabata workout, it is completing as many reps as possible in 20 seconds with a 10 second break, and repeat this 8 times for each exercise and that is one set.<br />
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Today's session was a killer.<br />- Bench Press - low weight (20kg + bar)<br />
- Bench Squats - body weight, squat until butt hits bench<br />
- Assisted Chin Ups - low weight, set @ 86kg, so only lifting about 8kg<br />
- Captains Chair - knees up to chest, no swinging<br />
- Cycle Sprints - setting at 10, maximum speed and hold for as long as you can (within the 20s period)<br />
- Long-arm crunches - on a bosu ball<br />
- Press Ups to finish<br />
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So we covered pretty much all major body parts and I certainly am feeling it now. Was able to beat my total reps for all exercises except the Captains chair because he wouldn't let me cheat!
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Same ol' same ol' with the gym, with the PT mixing it up a bit for variety and to keep my motivation up. I have been travelling a lot the last few weeks so haven't been a frequent gym goer and it has been 2 weeks since my last PT session. I have developed a 'Hotel Room' workout, based on Tabata and using the Tabata timer app. Basically it is 4 exercises repeated 4 times and only takes 10 minutes.<br />
- Press Ups - focus on good form and deep presses, as quickly as possible<br />
- Squats - as above<br />
- Crunches - good form<br />
- Burpees<br />
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Once completed the 10 minutes then I do a wall sit (2 mins) and finish with the plank (2 mins). So after a 15 minute workout you feel pretty knackered.<br />
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I have also started playing basketball after 10 years. Having played a lot of basketball in my past it didn't take much time to get back into it BUT here are a few home truths from a almost 44 year old b-ball player - I cannot jump anymore, I cannot shoot anymore, and the day after I couldn't walk anymore <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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[QUOTE]I have also started playing basketball after 10 years. Having played a lot of basketball in my past it didn't take much time to get back into it BUT here are a few home truths from a almost 44 year old b-ball player - I cannot jump anymore, I cannot shoot anymore, and [I][B]the day after I couldn't walk anymore [/B][/I]<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />[/QUOTE]<br />
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Ain't that the truth! Once a week, twilight netball 30 minutes. Kills you, but still it's all out to win while on the court - the competitive streak is always there, just the means to execute are fading away... Although i can still bully the youngsters by being 'clumsy'... -
Basketball again this weekend. Didn't finish the 2hrs as I had feet issues due to the crappy boots I bought. Need to replace. Was schooled by the woman I was marking, she was quick, shot off both hands and found out after she played 4 years of College ball back in the US, so didn't feel too bad.<br />
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Tabata session today with PT. Managed to beat all my reps/times so feeling in a bit of pain at the moment. -
First cricket training last night, feeling the benefits of the fatbusting. Bowling felt good, nice rhythm, bowling well within myself. Batting was better seemed to be seeing it like a basketball. ONly problem is I went to the physio in the morning to talk about the pain in my shoulder that I have had for the last 7 years (probably should have gone earlier). I have a hyper mobility issue in my right shoulder where the collar bone, shoulder bone connect. This means that I can't do any overhead pressing or lifting my arm (when in front of me) above horizontal. Bowling was fine, but the batting did cause me pain. He suggested 2 choices, give up sport (not an option) or manage the pain on a day to day basis, which I have been doing for the last 7 years.
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My PT must have been reading the forum, as he has just purchased a set of Kettle Bells. We were using the 16kg, 20kg & 24kg weights.<br />
Warm up<br />
Loosening the muscles I was going to use.<br />- Deep squats x20 - no weights slow and easy rhythm<br />
- Jump squats x 20<br />
- Facing the wall squats x20 - stand 10cm away from the wall, this is to stop you leaning too far forward<br />
- One arm shoulder shrugs x10 L & R - Using the smith machine lying underneath with one arm on a bar, fulcrum on your heels, then shrug up with the shoulder<br />
- 16Kg KB one arm swings, controlled swing starting with low swings working to high swings by rep 15, then last 5 high swings. Emphasis on using hip flexors and lower back arched<br />
- From a standing position, bending down and stretching arms as far as you can (ideally so your palms touch the floor) while your legs are straight.I couldn't touch the floor.<br />
- Stretch forward once in this position and walk forward on your hands, ensuring you stretch hips, lower back, shoulders, until you are in a 'high' plank position<br />
- Walk hands backwards until you are in original bent over position, push nose towards knees to stretch hammies<br />
- Walk hands forward until in plank/press up position - stretch neck left and then right. Swing leg underneath body to stretch hip flexors (L&R)<br />
- Walk hands backwards until you are in original bent over position, push nose towards knees to stretch hammies<br />
- Walk hands forward until in plank/press up position - stretch neck left and then right. Swing leg away from body to stretch hip flexors (L&R)<br />
Warm up done<br />
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Tabata time<br />
Using 24kg KB, as many as you can in 2 minutes then 1 minute rest<br /> - 1st exercise - KB two arm swings<br />
- 2nd exercise - wide arm push-ups<br />
- 3rd exercise - KB Cleans<br />
- 4th exercise - Abs - Double Crunches<br />
- Last Exercise - KB Clean then Squat (you clean once then squat 3 seconds down, 1 second up)<br />
Then repeat.<br />
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At the end he showed me the 'king' of KB work outs, the KB swing, to clean to snatch, he did it with 24's, I did it with 16's. Will increase weight next time.<br />
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He described this as the basic KB workout, with simple movements. As we progress he said we will increase weight and then increase complexity. It was a great workout.
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Nice workout there dK. KBs become "addictive" <br />
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Steve Cotter's vids on YouTube are very good -
Just back from holiday and I did a simple "250" work out each day to ensure I didn't get killed by the PT when I got back. Simple<br />
5 sets of 10 press ups, 20 crunches, 20 deep squats. 30 second break between each exercise and then 1 minute break between each set to maximise the HIIT. -
Kettle Bell Challenge today, not a nice surprise after a boozy Easter weekend! Because of my right shoulder I can't do any presses over my head, so instead of 6 exercises x 50. We did 5 x 60 with 20kg KB.<br />
Warm Up - 5 mins treadmill<br />
KB swings 30 x Left, 30 x Right<br />
KB squat lunges 30L, 30R<br />
KB Cleans 30L, 30R<br />
KB Silverback Dead Lifts x 60<br />
KB double arm swings x 60<br />
Total time 25:24<br />
So I have set the baseline and now I have a target to beat. To motivate me he said his best student did it in 18:01, but she was only using the 12kg weight. The weight is n ot the issue it is the oxygen deprivation and the cardio burn that is my challenge at the moment.<br />
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Finished the session with 2 x 500m rows and then 80 ab reps, working all parts of the abs, a mix of long crunches, leg lifts alternating the obliques as well.<br />
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Good work out! -
That is fairly brutal bro!! I know what you mean about the cardio aspect. Working with the kettle bells certainly gets you blowing. When I start to fatigue I get a wee bit worried about throwing the bloody thing across the gym floor! googled that Silverback deadlift... looks pretty interesting!