Fatbusting: DK fatlog
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<p>After serious injury - Shattered my motivation bone and took me almost a year for it to be repaired :whistle:</p>
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<p>Current weight 101 Kg</p>
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<p>Did a workout last week with my PT, he basically covered all the body to see where I was at.</p>
<p>Captains Chair - 315</p>
<p>Bridges (balanced on a Bosu) alternating reaching forward with your arms and then bringing them back to your hip 315</p>
<p>Side Crunches - 315</p>
<p>530 sec Rowing Tabata's, maintain all under 1:45/200m splits (3 out of 5 were under)</p>
<p>Squats - 310 @60Kg</p>
<p>Shoulder Press - 310@30Kg</p>
<p>Cleans - 3*15@40Kg</p>
<p>What I found out - I am unfit as fuck! PT was happy with the strength work, but I need to work on stamina and core.</p>
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<p>Today's workout</p>
<p>5x5, starting with just the Bar</p>
<p>Warm-up 10 minute cycle, just to warm up the legs, as it was bloody cold this morning</p>
<p>Core - Captains Chair and Bridge - Core still hurting after last week, so didn't do too well on the bridge, mananged only 1.15</p>
<p>5x5 - Squats@20Kg</p>
<p>5x5 - Bench@20Kg</p>
<p>5x5 - BoR@30Kg</p> -
<p>I'd suggest getting your PT to take you through a stretch and rolling out session. My squat, deadlift and even bench have improved heaps with better flexibility. Particularly for squats and deads where your form is really influenced by (in)flexibility.</p>
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<p>Good to have you back onboard mate!!</p> -
I was still sore from Tuesday, but felt good doing the exercises, weight is not an issue, focusing on correct form and trying to loosen up my hip flexors, so spent a bit of time doing body weight deep squats and lunges before starting the work out.<br><br>
And cheers all for the welcome back -
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Thursday</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5 min warmup</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Body weight stretches for squats</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squats@42.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Bench@30kgkg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 BoR@35kg </span></p>
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Saturday<br>
Warm up<br>
5x5 OHP @25kg<br>
5x5 Bench @40kg<br>
1x5 DL @65kg - feels easy, but don't want to jump ahead on the workout, I will try 1RM 100kg on Thursday .<br>
5x5 Squat @45kg<br>
1x2 Squat@80kg - checking my 1RM, plenty left in the tank, probably could do 100kg, will try on Monday. I will work up slowly to 120 kg for 1RM, by the end of the month.<br><br>
Feeling good, back into the rhythm! -
<p>A good opportunity to check or work on form for those heavier lifts, squats, deads and bench. But improving core strength is definitely a good idea for squats!</p>
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<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Tuesday</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up - 5 minute bike </span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @67.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 OHP @30kg - last few reps of the last set were a good test. Really had to put in the effort.</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 DL @70kg </span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 Bench @40kg - while waiting for the only squat rack to clear, was going to do 5x5, but the equipment freed up, so took my chance</span></p>
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<p>Friday</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up and stretching</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @70kg + 1x2 110kg - felt the knees on the last set, really had to grind it out for the last rep but felt good after 25 odd warm up squats, then 25 working squats</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Bench @40kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 BoR @40kg - always feel the last few centimetres of the lift my wrists curl a little, happens even on the lighter weights. </span></p> -
<p>Monday,</p>
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<p>After looking after the girls, while Mrs DK was at a wedding in Paris, it was great to go to the gym!!</p>
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<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up - 5 minute bike </span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @75kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 OHP @32.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">1x5 DL @75kg </span></p>
