Fatbusting: DK fatlog
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<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> -
<p>Nice work on cracking the hundy on squats mate!! especially after that volume you'd worked through too!</p>
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<p>Monday</p>
<p>Warm ups</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Squat @82.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 Bench @45kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x5 BoR @45kg </span></p> -
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<p>Have you thought about split training dK? </p>
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<p>Squats, OH press, and DLs all in one session is pretty challenging. Especially for your back.</p>
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<p>As you continue to improve building a workout around each of those main exercises could be the way to go. </p>
