Fatbusting: DK fatlog
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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!
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2nd week of the challenge. I had to modify it a bit as I sprained my ankle playing Cricket on Sunday (I stepped into a sprinkler hole that wasn't covered). So instead of KB Squat Lunges, I did KB Goblet squats. This was more comfortable on my ankle than the lunges. The problem holding the 20kg KB in the goblet position put real strain on my forearms which didn't help the last two exercises KB Silverback DL & KB Double Arm swings. So all the excuses are behind me, now for the time........<br />
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25.22 - it is an improvement <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> -
[quote name='BartMan']must be wicked for your grip strength this whole workout you do.[/QUOTE]<br />
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I'm not sure, the grip feels stronger, but I haven't done any traditional DL's to test it, this is where I had the most problems with my grip. MIght give it a go in the weekend -
I am currently seeing a specialist for my shoulder and have to limit the exercise as my specialist is trying to 'loosen' up the muscles around my right shoulder and shoulder blade. Or in my view an excuse to kick the crap out of me twice a week. With this in mind I am unable to do the KB workouts I have been doing, so my PT got creative (read this as my PT is a sadistic bastard and wants to kick a man when he is down). This is the little gem of a workout he created for me.<br />
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Warm-up - 5 minute bike ride @10, rpm 90 and above<br />
4x500m row, with 1 minute rest between each row. Pace starts @1:40 per 2000m, then 1:45, then 1:50, then 1:50 again.<br />
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5 minute exercise block, 1 minute exercise 1, 1 minute exercise 2, 1 minute exercise 1, 1 minute exercise 2, 30secs ex1, 30secs ex2, then 2 minute recovery<br />
first set - core<br />
Ex1 - Bicycle crunches, as many as possible in 1 minute<br />
Ex2 - one arm push up from lying flat to a plank and then controlled drop down to floor for one rep - This was bloody hard, as balance was an issue as I couldn't use my right arm<br />
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second set of 5 minute - legs<br />
Ex1 - Wall sit<br />
Ex2 - Hindu squats - although I didn't do them as quickly as the video, but I had to keep the pace up<br />
[video=youtube;jPSVpo4mzNI]
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third set - core<br />
Ex1 - Russian Twist with 2kg medicine ball<br />
[video=youtube;oCB3kxqhbuY] <br />
Ex2 - Long arm crunch<br />
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Finished with a 4 minute Tabata series on the bike 20 secs sprint, 10 sec rest, repeat.<br />
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Legs and abs were jelly, almost threw up on the bike, the walk home (no more than 500m) took me forever. Good news, no damage to shoulder [crazy!!] -
[quote name='dK']I'm not sure, the grip feels stronger, but I haven't done any traditional DL's to test it, this is where I had the most problems with my grip. MIght give it a go in the weekend[/QUOTE]<br />
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Did you guys mention grip ? <br />
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Try these......[URL]http://www.heavygrips.com/[/URL]<br />
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Thanks to these bad boys it is always the back that gives out on the deads before the grip.<br />
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I also hear ya re the kettlebells, even the lighter ones are harder than you think they'd be. -
My physio is not letting me complete any work on my shoulder which is preventing me to do any upper body work. The session I had yesterday was a repeat of the legs and abs work out, but I couldn't complete the rowing as my shoulder started to tighten up. No change in weight, which is not an issue, but I need to tidy up my nutrition and up my cardio, as I am not losing the last remnants of my belly. The spare tire is frustrating, as I have pretty much changed my diet, smaller portions, trying to eat clean (not always successfully). As for cardio, I can't do the rowing which has been my favourite and I absolutely detest running as I have dodgy ankles, knees and hips, from too many years playing BBall on concrete gym floors. So Biking it is and a little bit of swimming.<br />
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Time for a new goal - reduce waist size from 36 to a comfortable 34! -
Still on Physio's orders for no work on my shoulder, but I snuck in 1000m row, knocked it out in 3:39. Shoulder tightened up big time and PT had to give me an on the spot massage to try and loosen it up. Next time I will listen to my Physio. We did a killer ab work out 5 x 1minute exercises x 2 (with a 2 minute break between sets). Under this belly fat I must have a six pack of a god <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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The belly fat is a pain, hiding all the good work <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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Damaged my shoulder even more this weekend playing cricket. Went for a quick throw at the stumps and shrieked like a baby and felt my shoulder do some funny things.<br />
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Couldn't bowl and had to bat last man. In the end it was a great game they scored 221 in 35, as we had to put some part timers on, as got injured and another of our bowlers pulled a muscle in his side. It was a bad day for injuries as we had another man down, who couldn't bat, so we only had 10 (incl 2 walking wounded) We went into bat and were 6 down for not enough with 15 overs to go at close to 10 an over. Two of the lads then set about sticking the ball over the boundary at regular intervals.<br />
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Unfortunately both were out and we needed a run a ball for the last 3 overs, with cripple number one, with a runner. He hit a 4 then forgot he had the runner and ran a quick single and was stumped/run-out and I had to drag myself in as last man standing. Runs needed for the last 1.2 overs were 10. I'm at the none strikers end and we complete a quick single. First ball faced (batting almost one-armed) was a pretty good lbw appeal, turned down, end of over and the established batsman, facing the first ball of the last over smears one through the slips that runs for 4. 5 to get 5 balls left. Single, and now I am facing. I get a juicy half tracker and thought I'll give it heave, but ended up toe-ending it (hurting my shoulder again) and scrambling through for a single. 4 from 4. Then the pressure told on the bowler and in a bit of an anti climax he bowled a no-ball and three wides for a win to the good guys <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/biggrin.png' class='bbc_emoticon' alt=':)' /><br />
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Off to the physio tonight