Fatbusting: DK fatlog
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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. <br />
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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=':)' /> -
Rowing is nasty eh! Easiest way to poke yaself in no time at all I reckon<br />
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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 -
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.<br />
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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. <br />
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Moved on to some weights, nothing to interesting. -
[quote name='dK' timestamp='1303811141' post='190766']<br />
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!<br />
[/quote]<br />
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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.<br />
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Oh, managed only 1 x 500m row @ 1:50.5 -
Ouch! actually that sounds like fun, might have to try something similar. Is that the 'optimum' order? do you think leaving the squats or Deads till last might help? Could even use straps while working on grip strength.<br />
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I know what you mean though, I get sweaty and have nightmares of throwing a KB across the gym and snotting someone (or breaking a mirror!).<br />
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Nice work yo! -
[quote name='Paekakboyz' timestamp='1343336590' post='299850']<br />
Ouch! actually that sounds like fun, might have to try something similar. Is that the 'optimum' order? do you think leaving the squats or Deads till last might help? Could even use straps while working on grip strength.<br />
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I know what you mean though, I get sweaty and have nightmares of throwing a KB across the gym and snotting someone (or breaking a mirror!).<br />
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Nice work yo!<br />
[/quote]<br />
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I lost a 24kg one the other day, managed to get control back on the way down to my head. Mental note, use chalk <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Fark! that would have been worrying! yeah chalk sounds like a VERY good idea.<br />
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I use a similar weight for one-handed stuff, the 32kg only gets used for two-handed swings and pullups. Not keen to try swinging that sort of weight around one-handed just yet! -
Chur! PT has me doing a nasty KB mix on the 24kg's<br />
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one handed swing*6<br />
one handed/sided front squat (with it tucked in by your elbow)6<br />
one handed clean and press/punch6<br />
then you get to do the other side straight away!<br />
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Repeat twice = I get destroyed!<br />
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Now back to DK's training! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /><br />
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Actually it was DK and Kirwan that got me interested in the KB's... thanks guys! ha ha -
I have been keeping up the regular gym sessions and I have cleaned up my eating and maintaining weight @ 95kg. I have reduced the PT sessions to twice a month and need to test my own self discipline and continue the challenge to get to the low 90's.<br />
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I am focussing on keeping it simple for my own work outs, minimum 3 x per week (last week did 4 sessions)<br />
Squats (tweaked my quad on Saturday, so didn't do any this morning)<br />
Bench Press<br />
Bent over rows<br />
Over Head Press<br />
Cleans<br />
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Adding in 1000m/2000m rows and also keeping up the ab workouts with planks (standard & side plank with dips), captains chair and other leg lift/sit-up/crunch combo's. For variety comes with the PT sessions with KB challenges & Tabata Challenges. -
Nice bro - good to hear you've got things nice and stable. Likely any small loss of fat is being compensated for by muscle growth - you might be at the stage where body shape and/or body fat is more important than weight??<br />
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Here is one of the BBT training vids that came out in 2011. I check them out every now and again for ideas, esp for core training.<br />
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[url="http://vimeo.com/28429135"]http://vimeo.com/28429135[/url]<br />
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Check the one he's doing at 2.28. I love it and hate it at the same time!! -
Weigh in @ 94.8kg<br />
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4 sessions this week. Have improved weights on all exercises<br />
Bench press +5kg<br />
Squats +7.5kg<br />
Bent over row +5kg<br />
Overhead press +5 kg<br />
Cleans +5kg<br />
Dead lifts +30kg (did start too low, probably an improvement of 10kg) -
Last week had a conference in Marbella ( yes I know poor ol' me). Hotel had a gym, but only opened at 0900-1300, so only managed one session on the Monday. All other days clashed with meetings. Didn't feel good going almost a full week without exercise, so was at the gym first thing this morning.<br />
warmup<br />
500m row 1.45 pace<br />
5 min bike<br />
Deep squats no weights to activate the hip flexors, then 10x bar<br />
Squats 5x5. Improved weight by 2.5kg. <br />
Overhead press 5x5. No improvement<br />
Deadlift 1x5. 5kg improvement <br />
Cleans 1x10<br />
Shoulder stretches and resistance work<br />
3 x 1 min planks<br />
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Feeling much better. -
[quote name='Paekakboyz' timestamp='1346720900' post='308726']<br />
Nice bro - good to hear you've got things nice and stable. Likely any small loss of fat is being compensated for by muscle growth - you might be at the stage where body shape and/or body fat is more important than weight??<br />
<br />
Here is one of the BBT training vids that came out in 2011. I check them out every now and again for ideas, esp for core training.<br />
<br />
[media]http://vimeo.com/28429135[/media]<br />
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Check the one he's doing at 2.28. I love it and hate it at the same time!!<br />
[/quote]<br />
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Paeks that is awesome. I love how he was feeling weak and could only bust out 3 reps at 140kg. I'd love to be that weak.<br />
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Definitely gonna try that "woodchopper" exercise, looks easy, I'm sure it isn't ! -
I have kept up my regime of 5x5, with the added challenge that I have been traveling non stop for the last 3 weeks. I have had to use hotel gyms or local gyms when the hotel has a broken old bike and and a treadmill only. <br />
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Depending on the gym my weight is either 94kg to 97kg, I'm going with the midpoint(ish) 95kg. <br />
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Eating has been reasonably clean.
