Fatbusting: DK fatlog
-
lol, you knock out a pb on the rower and reward yourself with tabata!! you're a sick puppy bro :shock:<br />
<br />
Great effort! -
Getting at least 2 sessions a week at the gym, need to increase that, but work is crazy at the moment. Just finished a session and hit another PB on the 30x30's. Beat 1.43, all under 1.43 and average for all 10 was 1.42 flat. I was in extreme pain and oxygen deprivation. But changed tactics, first 3 rows really pushed hard and then held stroke rate at 32/33 for the rest. Believe 1.40's are possible in the next few weeks. Will then do another 2000m and see how it goes<br />
<br />
This was my warm up. After that the PT had a change from my regular KB tabata's. We did work with the 5kg medicine ball.<br />
<br />
Started with burpee's on the ball and then jumping with it above the head x20<br />
Press-Ups alternate the ball between hands x20<br />
Russian oblique twists - long arms with the 5kg ball x20<br />
Repeat x15, then x10<br />
<br />
Finish with a 2 minute plank.<br />
<br />
Then crawl out of gym! -
OK, which one of you b*stads has been talking to my PT! Today was Lunges day!!!!!! Now I know how Bart feels as my legs are dead. Started with a 1000m row. Had to concentrate on keeping pace @1.50 and stroke rate at 31spm or less. Achieved both total time 3.39.7 average spm 29. Really liking the slower stroke rate as there is more focus on power through the legs. Little did I know this was part of the evil plan of my PT.<br />
<br />
Moved onto a mixture of KB exercises<br />
Superset 1 (2x)<br />
20 x squat/clean/press with 24kg KB &<br />
20 x stomach crunches on a bosu ball, holding 16kg KB, straight arms, extended from chest, pressing the KB up.<br />
Superset 2 (2x)<br />
40 x Cleans with 24kg KB (10x10x10x10 alternating L & R) &<br />
20 x Russian twist with 8kg KB<br />
<br />
Superset 3 (2x)<br />
40 x Lunges with 24 kg KB (10x10x10x10 alternating L & R)<br />
20 x Leg raises<br />
2nd set of lunges was a killer, 40 x with 24kg KB, then immediately after 40 x Lunges no weight, but slow slow slow. This is what will be killing me.<br />
<br />
Great work out, but in the immortal words of McGod, I'm knackered -
slow stroke rates rock, and you times plummmet when you up the rate, but the power stays the same, so you 500m time just drops through the floor!<br />
<br />
Lunges, yep, we do 30, 20, 20 after heavy squats, but no leg changing. Can manage the 30s as you are fresh, but the 20s, I am pausing just after ten and another one before hitting 20!<br />
<br />
only using 10kg DBs at the moment, but I reckon they weight more than that by the end!!<br />
<br />
looks like a 'fun' workout though!! -
Geez, almost 2 months since my last update. Weight is in the 98-99kg range, even after a Christmas of indulgence. I have increased my PT sessions to two a week, if I don't make the time I only end up going once or twice a week. This way I have 2 sessions in the diary and I am pretty regular with at least 1 session in the weekend.<br />
<br />
Doing 1 cardio session a week, concentrating on rowing, biking and tread mill. Then stability exercises for my ankles, knees and hips. 1 session of Tabata weights and then 1 session of weights per week, should keep me going for the year. Set my goal of getting back down below 95kg by the time baby 2 arrives in April. -
Week 2<br />
<br />
Sunday - Row/bike and weights, nothing special<br />
<br />
Tuesday - PT session - Cardio - run, then row, then stability work on the bosu ball and then finish with a gut wrenching bike session - 10 minute up-hill cycle, increasing resistance each 30 seconds, maintaining rpm @ 100-110<br />
<br />
Wednesday - PT Session - 5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight<br />- Push-up on barbell x10<br />
- Burpees on barbell x10<br />
- Barbell Cleans x10<br />
- Barbell Push Press x10<br />
- Jump squats x10<br />
Repeat x 3<br />
<br />
KB 20kg - swings x 20, then 1 minute plank - Repeat x 3<br />
KB 16kg - Clean and press x 10 for each arm - Repeat x 3
-
Week 3<br />
Only one PT session this week then travelling for the next two weeks. He sure made it hurt!<br />
10 minute treadmill, start at speed 9 and incline 2. Increase incline every 30 seconds until incline 10, then reduce incline every 30 seconds. Heart rate 176.<br />
45 squats as warm up. 15 normal squats, 15 wall squats, 15 jump squats<br />
KB session<br />
5 exercises, 30 reps, 24kg KB - repeat x2<br />
KB deadlifts<br />
KB goblet squats<br />
Double arms swings<br />
Cleans, 15 each arm<br />
Single arm swings, 15 each arms<br />
Wall sit, 1 minute, then Plank 1 minute. x2<br />
Then collapse and crawl home -
5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight<br />
- Push-up on barbell x10<br />
- Burpees on barbell x10<br />
- Barbell Cleans x10<br />
- Barbell Push Press x10<br />
- Jump squats x10<br />
Repeat x 3<br />
<br />
KB 20kg - swings x 1 minute (40 first rep, then 35, then 33), then 1 minute plank - Repeat x 3<br />
KB 16kg - Clean and press x 10 for each arm - Repeat x 3<br />
<br />
Then stretches for hammies, glutes, hip flexors, shoulders and pecs. PT's comment is I need to improve my flexibility
-
Cardio today in preparation for a fitness test on Friday and a new programme on Monday<br />
<br />
10 minute warm-up on cross trainer<br />
20 minute bike at resistance 15 @ 80-90rpm<br />
Balance and stability on half bosu ball side up, then ball side down. 2 Feet, then right, then left. Catching 5kg medicine ball for 20 reps<br />
20 x cross-fit press up + 20 x catch and throw while in a almost flat position, feet raised, back raised, like the start of a crunch. Then catch 3kg medicine ball - repeat -
Fitness test in preparation for a 10 day programme, called Sportvasten (Sport Fasting), which is a controlled process to change the bodies metabolism from burning carbs to burning fats. Over the 10 days there are prescribed supplements and a strict diet plan. I also need to take urine tests and blood tests during the 10 day period to ensure I am making the switch and not going into starvation mode.<br />
<br />
The exercise component is 20-30 minutes per day, working @ 80% of max HR, my MHR is 191, so perform @ 153bpm and working at a 'wattage' output of a minimum of 150 to a maximum of 275. For my 30 minute test I was working on a stationery bike and managed an average wattage of 190, resistance 14, 90 rpm.<br />
<br />
Now for the measurements<br />
Weight - 100.3kg<br />
Belly - 106cm, measured around the belly button#<br />
Height - 184cm<br />
<br />
[url="http://www.sportfasting.com/?page=home"]http://www.sportfasting.com/?page=home[/url] -
OK, I am in my 5th day of the Sportvasten and 2nd day of no-food only fruit juice days. I'll give a full summary when I complete. I have a blood test today as my urine test yesterday indicated that I was almost making the switch from burning carbs to burning fats, if I switch today then I don't have to do the 3rd no-food day and can start the building up of foods. Weighed myself this morning and I am down to 96.5kg, but at least 1.5kg's would be water, so net fat loss is about 3kg's.
-
My blood test shows I am now burning fats, instead of carbs, so a metabolic switch has occurred. This means I can have real food tomorrow, instead of only juice. I have never been so excited about 150gm of Chicken fillet before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/greeting.gif' class='bbc_emoticon' alt=':greeting:' />
-
Final stats<br />
<br />
[color=#282828][font=helvetica, arial, sans-serif]Weight - 100.3kg - now 96kg[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Belly - 106cm - now 101cm[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Height - 184cm - no change, but I feel 10ft tall[/font][/color][color=#282828][font=helvetica, arial, sans-serif] <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />[/font][/color]<br />
more details will follow -
OK, here is a summary of the 10 day Sportvasten programme that I have just completed. (For those interested)<br />
<br />
The programme breaks down into 3 phases. 1) Food reduction 2)Fasting 3)Food build up. The objective is to 'switch' your body from using carbs as it's first choice fuel to using fat. The programme has 3 components, Exercise (timed, measured, focused), Diet (prescribed, measured) and Supplements (prescribed) . There were controls taken before, during and after. I had to take my measurements (weight, belly measurement) before and after, then photo's before, during, after (no these will not be shared) and urine test, before, during, after and a blood test at the time of the metabolic switch.<br />
<br />
Exercise is constant through out the programme and is a minimum of 20 minutes to a max of 30 minutes of exercise. There is a minimum wattage that needs to be attained and you need to work at between 80-90% of your max heart rate. All of these measures are personal to you (and the minimums differ between men & women), my HR range was 137-155. For me I used the stationery bike, and worked at a resistance of 14 at a rpm of min 90 for 30 minutes. I found this generated wattage of 180-200 and my HR was stable around 142-156. As I went through the programme, power in the legs started to reduce, so reduced resistance to 12 and maintained a 90-95rpm to generate similar results.<br />
<br />
Diet, I will come to in a moment. The supplements used were 'Metabolic Switch' - which is a combination of BCAA's, this was taken breakfast, lunch and dinner. 7gm in water, sipped over 3 hours. So 21gm over the day, constantly sipping through the day. Multi-vitamin, taken once per day in phase 1, not taken in phase 2 and taken twice per day (B,L) in phase 3. Fish oil taken 2 caps B,L & D per day and a Magnesium, Calcium Zinc supplement taken 1 cap B,L & D.<br />
<br />
Diet (to be followed exactly, but you can drink as much water, black coffee, green tea, or herbal tea (without black tea) as you want)<br />
[u][b]Phase 1 - Day 1[/b][/u]<br />
Breakfast - 2 pieces of fruit and 250ml of fruit juice (all fruit juice has to be freshly squeezed, as bought juices have added sugar) + supplements<br />
Lunch - 100gm mixed salad, 1-2 tomatoes (I substituted for beetroot), 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm wok greens + 50 gm pistachio nuts (in the shells) + supplements<br />
<br />
[u][b]Phase 1 - Day 2[/b][/u]<br />
Breakfast - 2 pieces of fruit and 150ml of fruit juice + supplements<br />
Lunch - 200gm wok greens + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - Soup - 100-150gm vegetables, with 500ml water with stock cube + supplements<br />
<br />
[u][b]Phase 1 - Day 3[/b][/u]<br />
Breakfast - 250ml of fruit juice + supplements<br />
Lunch - 250ml of fruit juice + supplements<br />
Dinner - 250ml of fruit juice + supplements<br />
<br />
[u][b]Phase 2 - Day 1[/b][/u]<br />
Breakfast - 150ml of fruit juice + supplements<br />
Lunch - 150ml of fruit juice + supplements<br />
Dinner - 150ml of fruit juice + supplements<br />
<br />
[u][b]Phase 2 - Day 2[/b][/u]<br />
Breakfast - 150ml of fruit juice + supplements<br />
Lunch - 150ml of fruit juice + supplements<br />
Dinner - 150ml of fruit juice + supplements<br />
<br />
Day 3 of the fasting is only necessary if you have not completed the metabolic switch from burning carbs to burning fats. In my case I switched on day 2 and didn't need the extra day. The switch is identified by urine test and confirmed by blood test.<br />
<br />
<br />
[u][b]Phase 3 - Day 1[/b][/u]<br />
Breakfast - 2 pieces of fruit + supplements<br />
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements<br />
<br />
[u][b]Phase 3 - Day 2[/b][/u]<br />
Breakfast - 1 piece of fruit, in plain low fat (no sugar added) yoghurt + supplements<br />
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements<br />
<br />
[u][b]Phase 3 - Day 3[/b][/u]<br />
Breakfast - 2 pieces of fruit, in plain low fat (no sugar added) yoghurt + supplements<br />
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements -
Had my first 'proper' work out yesterday after coming off the sportvasten.<br />
1000m row warm up<br />
Cable pec 10rep x 3<br />
Assisted pull ups 10x3<br />
Cable squat to upright row 10x3<br />
BB Cleans 10x3<br />
Bosu ball crucnhes with 1 leg extended - 4x10 (20 reps each leg)<br />
<br />
Managed it better than I thought I would, didn't have much in my legs after 9 days straight on the bike. Did it with a cold. My PT said it was common for people to catch a cold after the complete the sportvast as your immunity levels are down.
