Fatbusting: DK fatlog

dK

Repeated this work out today 
1000m row 
5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight

Push-up on barbell x10
Burpees on barbell x10
Barbell Cleans x10
Barbell Push Press x10
Jump squats x10 
Repeat x 3 
 
KB 20kg - swings x 1 minute (40 first rep, then 35, then 33), then 1 minute plank - Repeat x 3 
KB 16kg - Clean and press x 10 for each arm - Repeat

dK

Quietly plugging along with my work outs. Twice a week I do a cardio only session, 30 minute bike rides replicating the sportvasten work. Today PT session. He wanted to test how my fitness was holding up. 
 
[color=#282828][font=helvetica, arial, sans-serif]1000m row - as a warm-up, completed in 3.49, stroke rate 29spm. 2 second improvement from pre-SV* (sportvasten)[/font][/color] 
 
[color=#282828][font=helvetica, arial, sans-serif]10 minute treadmill, speed constant @ 8.0, increase resistance/gradient every 30secs until you reach 10, then reduce every 30secs until finished. pre-SV speed was 7.5, so improvement here as well.[/font][/color] 
 
[color=#282828][font=helvetica, arial, sans-serif]6 exercises in 3 sets, 2 minute rest at the end of set , with short barbell and 30kg weight[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Set 1 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Cleans x10 [/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- 1 legged Balance on half-bosu ball, catching and passing 5kg medicine ball x10 each leg[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Set 2 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Push Press x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- 1 leg[/font][/color][color=#282828][font=helvetica, arial, sans-serif]ged squats on bosu x10 each leg[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Set 3 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- squats x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- long arm crunch on bosu x15[/font][/color] 
fitness has improved and increased[font=helvetica, arial, sans-serif][color=#282828] weights.[/color][/font] 
[color=#282828][font=helvetica, arial, sans-serif]Very happy with the improvements[/font][/color]

dK

PT is on a ski holiday, but wanted to maintain momentum. I have had a cold for the last week, so this is my first session in a while. 
 
1000m row warm-up 
Pyramid 1-2-3-4-5, 4 exercises with a bar-bell 
Push up on the bar 
Burpee on the bar 
Jerk 
Push Press 
10 min bike ride 
 
Little short of breath as I was still a bit stuffed up, but felt good

dK

Weekend did my standard 1000m row warm-up and then a 30 minute bike. Today was a PT session, Kettle bell Tabata Hell 
 
1000m row - 3.45.01 (my best time by 5 seconds in more than a year) 
4 minute Tabata's 20 seconds exercise, 10 second rest, so 8 sets, then 2 minute rest between each exercise.[list=1] 
[]Double arm swing to just above horizontal - 24kg 
[]Single arm cleans, alternating L & R - 16kg 
[]Woodchop, 5kg medicine ball 
[]Squat to clean - 24kg 
[]Side plank with hip dip (alternate L & R) 
[]Push-ups (when unable to complete a normal push up, move to knees, then move to press-up plank) 
[/list] 
Finish workout with a 1 minute plank. Leave gym, stagger home, vomit, lie on couch and update fatblog.

dK

Baby duties have meant it has been difficult to get away to the gym (Mrs DK had to have a c-section). I managed a session on Friday with the PT. Felt really flat through sleep deprivation, but managed a pretty good work out 
 
1000m row warm up, took it easy and finished in 3:57 
 
[color=#282828][font=helvetica, arial, sans-serif]5 exercise routine, no rest between exercises, 2 minute rest at the end of set ,short bar was being used, so had to use the bench press bar, with 5kg plates (total 30kg)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Push-up on barbell x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Burpees on barbell x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Cleans x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Push Press x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Jump squats x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Repeat x 3[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Finished with stability exercises, Balancing on a half bosu ball, alternating L & R catching and throwing a 5kg medicine ball. [/font][/color] 
 
[font="helvetica, arial, sans-serif"][color="#282828"]I am also taking my daughter to school each morning, and as part of my pseudo exercising, I put her on my shoulders and carry her all the way, she is 20kg and the walk is about 10 minutes. Surprisingly I get a nice leg burn doing this 5 times per week.[/color][/font]

Paekakboyz

Ha ha you've got to take your exercise where you can get! Congrats on the new addition to the family!! 
 
Goes to show that intensity and volume (of reps/sets) will kick yo ass even without massive weight. Bet that 30kg felt an awful lot heavier by the end of the workout.

dK

Good work out today. More focus on KB's and core exercises. Discussed plan with PT going forward and identified area's to improve. Since my shoulder was injured, I haven't been doing much in the way of 'pull' exercises, so that will be part of my focus, as well as increasing strength. Looking forward to see the new programme. Kick off on Tuesday. 
 
Also discussed the sportvasten (still maintaining my weight loss, in fact dropped another kg) and we are planning a mini-sportvasten for the beginning of May, which is completed in 3 days. Exercise changes from 30 minutes to 90 minutes, so will be a big challenge!

dK

[quote name='Paekakboyz' timestamp='1334697937' post='281331'] 
Ha ha you've got to take your exercise where you can get! Congrats on the new addition to the family!! 
 
Goes to show that intensity and volume (of reps/sets) will kick yo ass even without massive weight. Bet that 30kg felt an awful lot heavier by the end of the workout. 
[/quote] 
 
The tabata protocol really kicks your arse and at the end of some of these exercises, just lifting my arms feels like I'm pushing hundreds of kilo's!

Kirwan

I got a taste of your workouts the other day, having to do four tabata exercises in a row. 16mins of utter hell! Nothing else quite like it, even tabata air squats turn your legs to jelly if you attack them (Boy at the gym got 23 the other day DURING the workout with four exercises in them....)

dK

Second week of the new routine, unfortunately has coincided with a crazy few weeks at work and a painful left calf muscle from too many shoulder rides for Miss dK1. 
 
Things I have learnt - shoulders are weak = chest is weak. Building the strength slowly in my shoulders, will see how the improvements are over the next 4 week schedule. 
 
Exercises - all 3 x 10 
 
BB Bench Press 
BB Shoulder Press 
Captains Chair 
Deadlifts 
BB Squat Thrusters 
Cable Pec thingy me jingy 
Cable Reverse Pec thingy me jingy

dK

OK I have had to make a big decision. After speaking with my physio, there appears to be no cure short of surgery for my shoulder. So I have decided to retire from Cricket after a great 12 years playing here in NL. I won't have the surgery as I can manage the pain and even with surgery there is no 100% certainty the shoulder will be back to full functionality. 
 
Workouts continue as normal, 1 PT session per week and 1 or 2 cardio sessions per week.

Kirwan

[quote name='dK' timestamp='1337761815' post='287441'] 
OK I have had to make a big decision. After speaking with my physio, there appears to be no cure short of surgery for my shoulder. So I have decided to retire from Cricket after a great 12 years playing here in NL. I won't have the surgery as I can manage the pain and even with surgery there is no 100% certainty the shoulder will be back to full functionality. 
 
Workouts continue as normal, 1 PT session per week and 1 or 2 cardio sessions per week. 
[/quote] 
 
If I remember right, you are about the same age as me so that's still a good run. Are you a bowler, if so could you keep playing as a batter or is the fielding an issue too?

dK

[quote name='Kirwan' timestamp='1338248722' post='288137'] 
If I remember right, you are about the same age as me so that's still a good run. Are you a bowler, if so could you keep playing as a batter or is the fielding an issue too? 
[/quote] 
 
45 last birthday. I was an all-rounder, sneaking in a 20/20 tomorrow just to 'really' check if the physio was right. Bowling is not such a problem as the rotation is a single movement. Problem is when fielding and having to throw the ball in. I'll find out how the batting is tomorrow

Kirwan

[quote name='dK' timestamp='1338275062' post='288164'] 
45 last birthday. I was an all-rounder, sneaking in a 20/20 tomorrow just to 'really' check if the physio was right. Bowling is not such a problem as the rotation is a single movement. Problem is when fielding and having to throw the ball in. I'll find out how the batting is tomorrow 
[/quote] 
 
I'm not happy that I just added six years to my age. Are you allowed to sit out fielding, or always be in the slips? (In problem solving mode at work, can you tell?)

dK

I have been alternating between tabata series, tabata KB sessions and Drop set sessions over the last few weeks. Weight is stable at 96-97kg, but has crept up a little during the stress end of year, with too many late nights + no regular meal times = snack time. One consistent exercise is 1000m row as a warm up to my sessions. Best time for the 1000m is 3.32, average of 1.46. Want to get this down to an average of 1.45. 
 
I am too scared to try a 2000m as the 1000m are killing me <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

JK

Rowing is nasty eh! Easiest way to poke yaself in no time at all I reckon 
 
A mate of mines a demon rower but doesnt come across as such. Does his 2000m in about 6.10 to 6.20 sort of range so really cranks it. Anyway, tried to keep up with him a few times when i first started rown and holy hell I almost died lol

dK

Lots of stuff going on. Doing a mix of tabata's, focusing on large muscle groups. Bench press, Squats, Deadlifts, shoulder press all in tabata form. 
 
Today did a beast of a cardio. PB on 1000m row @ 3.31.7 new target by August to beat 3.30. Then completed a cycling drill, 30 second sprint as fast as possible at resistance 12, 30 second rest, 30 second hill climb at resistance 24, had to be out of the saddle, repeat 5 times. In the end had to increase the rest to 1 minute breaks. 
 
Moved on to some weights, nothing to interesting.

dK

3.30.6 
 
KBH 
 
RIP 
 
TIA

dK

Did a KB boot camp this weekend. Spur of the moment, friends said there was a free session up the road from where we were staying, went up to have a look, ended up doing a 60 minute session. Great fun in the sun!

dK

[quote name='dK' timestamp='1303811141' post='190766'] 
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. 
Warm Up - 5 mins treadmill 
KB swings 30 x Left, 30 x Right 
KB squat lunges 30L, 30R 
KB Cleans 30L, 30R 
KB Silverback Dead Lifts x 60 
KB double arm swings x 60 
Total time 25:24 
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. 
 
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. 
 
Good work out! 
[/quote] 
 
OK tried this again yesterday. Time 28 minutes and failure to complete. Got through all the exercises except only completed 32 reps for the double arm swings. My problem started with the single arm swings where I was getting sharp pains in my forearm flexors. By the time I got to the last exercise, I was managing around 7 swings before I had to stop. I was afraid I was going to let go of the KB because of the pain. Part of the problem may have been it was a late afternoon session after a day at the laptop. Anyway, plan to have another go in 3 weeks. 
 
Oh, managed only 1 x 500m row @ 1:50.5

The Silver Fern

Fatbusting: DK fatlog