Fatbusting: DK fatlog

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

Paekakboyz

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. 
 
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!). 
 
Nice work yo!

dK

Spoke to the PT about he order of exercises and except for the lunge squats the forearms are getting used. He felt that is the best order for he exercises. I was pretty p*ssed that I didn't complete, so will be going again in a couple of weeks.

Kirwan

[quote name='Paekakboyz' timestamp='1343336590' post='299850'] 
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. 
 
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!). 
 
Nice work yo! 
[/quote] 
 
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=':)' />

Paekakboyz

Fark! that would have been worrying! yeah chalk sounds like a VERY good idea. 
 
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!

Kirwan

I'm not the big boy 32kg yet, that thing is a beast. One handed on 24kg is pretty impressive too.

Paekakboyz

Chur! PT has me doing a nasty KB mix on the 24kg's 
 
one handed swing*6 
one handed/sided front squat (with it tucked in by your elbow)6 
one handed clean and press/punch6 
then you get to do the other side straight away! 
 
Repeat twice = I get destroyed! 
 
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:' /> 
 
Actually it was DK and Kirwan that got me interested in the KB's... thanks guys! ha ha

dK

Same ol same ol 
 
But the PT surprised me with a 2000m row. I wanted to do it in 7:45, cracked out a 7:40. Can't remember the last time I did one. Very happy

dK

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. 
 
I am focussing on keeping it simple for my own work outs, minimum 3 x per week (last week did 4 sessions) 
Squats (tweaked my quad on Saturday, so didn't do any this morning) 
Bench Press 
Bent over rows 
Over Head Press 
Cleans 
 
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.

Paekakboyz

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?? 
 
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. 
 
[url="http://vimeo.com/28429135"]http://vimeo.com/28429135[/url] 
 
Check the one he's doing at 2.28. I love it and hate it at the same time!!

NTA

This is great to hear. As someone who has spent the last year shedding almost 19kg i'm always interested to hear how others are going with the next stage. 
 
Keep it up!

dK

Weigh in @ 94.8kg 
 
4 sessions this week. Have improved weights on all exercises 
Bench press +5kg 
Squats +7.5kg 
Bent over row +5kg 
Overhead press +5 kg 
Cleans +5kg 
Dead lifts +30kg (did start too low, probably an improvement of 10kg)

dK

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. 
warmup 
500m row 1.45 pace 
5 min bike 
Deep squats no weights to activate the hip flexors, then 10x bar 
Squats 5x5. Improved weight by 2.5kg. 
Overhead press 5x5. No improvement 
Deadlift 1x5. 5kg improvement 
Cleans 1x10 
Shoulder stretches and resistance work 
3 x 1 min planks 
 
Feeling much better.

MN5

[quote name='Paekakboyz' timestamp='1346720900' post='308726'] 
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?? 
 
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. 
 
[media]http://vimeo.com/28429135[/media] 
 
Check the one he's doing at 2.28. I love it and hate it at the same time!! 
[/quote] 
 
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. 
 
Definitely gonna try that "woodchopper" exercise, looks easy, I'm sure it isn't !

dK

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. 
 
Depending on the gym my weight is either 94kg to 97kg, I'm going with the midpoint(ish) 95kg. 
 
Eating has been reasonably clean.

dK

Ticking along nicely. I am now squatting and dead lifting more than my PT, which for me is a nice milestone. 
 
My shoulder still is causing me challenges, but got a good tip for my bench press, 
 
 
Pull the Bar Apart 
When you lower the bar as you bench-press, imagine you're spreading your hands as if you were trying to pull the bar apart. As you push it overhead, imagine pushing the bar back together. "This helps stabilize your shoulders, which helps you lift more weight," says Hays. 
 
Bench with Your Back 
It's not just about heaving weight up into the heavens with your chest and arms. You'll find that you are able to lift more weight if you press your back and butt into the bench and drive your feet into the floor as you raise the bar 
 
Twist Your Torso for Power 
Rotational exercises can strengthen your core and help you build a powerful chest, says Tyler Wallace, C.P.T., of the National Academy of Sports Medicine. Try this move: Hold a medicine ball in front of your chest. Rotate your upper body and right foot to the left as you toss the ball against a wall 10 feet from you at your right side. After a set, switch sides and repeat for a total of three to five sets of eight to 10 reps.

NTA

[quote name='dK' timestamp='1351497395' post='321436'] 
 
Bench with Your Back 
It's not just about heaving weight up into the heavens with your chest and arms. You'll find that you are able to lift more weight if you press your back and butt into the bench and drive your feet into the floor as you raise the bar 
[/quote] 
 
For a while at Uni a mate and I did bench press with our feet up on the bench tucked in under our butt. Stopped the back arching off the bench at least, but not sure if it was any good for technique.

The Silver Fern

Fatbusting: DK fatlog