Fatbusting: DK fatlog

dK

Friday 
Almost a week off due to work commitments 
5x5 Squat @97.5kg 
2x5 Bench @52.5kg. Failed again. Starting too think it is my head and too worried about my shoulder. One more week at this weight if I fail again I will drop to 40kg and work back up. 
5x5 BoR @55kg 
I have an annual health check at work and got the results on Wednesday. 
Last year 102kg and 27% body fat 
This year 104kg and 21% body fat 
So heading in the right direction. All other measures are in the healthy range for my age(47). Except the BS BMI, where I am clinically obese. I tried to explain that the BMI is irrelevant and inaccurate. To prove it I told her my BF% decreased but my BMI increased. But she couldn't understand the logic and kept on telling me to increase my cardio for my healths sake.

JK

Lol you are so right BMI it totally irrelevant, I gave mates who sit at 6 to 8% body fat for mist the year but are bug guys so according to BMI they we obese lol

dK

No more easy work outs left 
Sunday 
5x5 Squat @100kg 
2x5 OHP @40kg - fail 
1x5 DL @105kg 
Squat really takes it out of me, when you add in the warm up sets, I'm doing 50 squats at 60kg, 80kg and 100kg. Also my pushing exercises are really tough (bench & OHP) but the pulling (leave it) are progressing nicely.

Paekakboyz

Hmmm I'd suggest adding in some upper back work. That would support your OHP and help both squats and Deads. Stuff like bent over rows, seated close-grip rows, etc. Core work is really important for all of them as well - stops you folding on the squats, keeps your back from arching on the OHP and supports that hinge movement in the deads.

dK

I took a week off to give the body a break (still did lots of walking and riding). Started a new programme yesterday to try and deal with my weak upper body. 
Saturday 
Warm up 5min ride 
Bench 3x12 @40kg 
Assisted pull ups 3x12 @20kg 
BB Shoulder Press 3x12 @30kg 
DB Row 3x12 (each arm) @20kg 
Assisted Dips - passed on these as my shoulders were feeling some pain 
BB Curl 3x12 @25kg 
Finished with 3x1 minute planks.

JK

Nice one mate. Those higher rep sets will be a bit of change compared to the 5x5 stuff you were doing before.
 
Good selection of compound exercises too.

dK

Monday
Warm Up - 5 minutes ride
Squat - 3x12 @60kg - Increased reps and also more explosive on the upward drive, got a real cardio work out, puffing like anything by the end of the 3 sets
Deadlift - 3x12 @60kg - same as above
Hamstring Curls - 3x12 @45kg
Calf Raise - 3x12 @40kg
Crunch - 3x12

dK

Wednesday
Warm up 5min ride Bench 3x12 @40kg - much easier this time. Next work out increase to 42.5kg Assisted pull ups 3x12 @22.5kg BB Shoulder Press 3x12 @30kg - this is still a struggle <strike>DB Row 3x12 (each arm) @20kg</strike> changed this to Bent over row 3x12 @40kg (may have been optimistic as the last set was a grinder), to be consistent with my 5x5, which I will return to in a month Assisted Dips - 3x12 @15kg - still pain in the left shoulder, took it nice and easy. Will work on gradually increasing the weight BB Curl 3x12 @25kg Finished with 3x1 minute planks.

JK

Nothing wrong with DB rows mate, I reckon you will get more out of them given a bit of variety from the BB rows. 
And know what ya mean about the BB overhead press, I've always struggled on that one

dK

Nothing against the DB rows, but I do like the BOR. I may alternate this one to get the best of both worlds

dK

Friday
 
As a Birthday gift to myself I cranked out the following;
Warm Up - 5 minutes ride
Squat - Changing the approach. 5x20kg, 5x40kg, 5x60kg, 5x80kg, 5x100kg, 3x110kg, 5x100kg, 5x80kg, 5x60kg - I was buggered
Deadlift - 3x12 @60kg
 
I ran out of time, whole workout took an hour.

dK

Sunday 
Warm up 5min ride 
Bench 3x12 @42.5kg 
Assisted pull ups 3x12 @25kg 
BB Shoulder Press 3x12 @30kg 
DB Row 3x12 (each arm) @24kg 
Assisted Dips - 3x12 @20kg 
BB Curl 3x12 @27.5kg 
Finished with 3x1 minute planks.

dK

Took a couple of days off because I have a lingering cold, the price you pay for having kids at school.
 
Wednesday
Wanted to do a bit more Cardio/HIIT type stuff, so cranked out this today
5 minute warm up Elliptical
Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)
Super Set x3 (45sec rest)
10 x 4kg Dumbbell Lateral Raise
10 x 4kg Dumbbell Front Raise
Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
500m Rows x 3, average time 1.55 per 500m

dK

Friday
5 minute warm up Elliptical
Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)
Super Set x3 (45sec rest)
10 x 4kg Dumbbell Lateral Raise
10 x 4kg Dumbbell Front Raise
Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
Didn't feel that the Wednesday work out had enough "stuff" in it. So planned to add a pyramid set of Deadlifts
completed, Deadlift 1x5 @60Kg
Then, phone goes, escalation at work, had to run home and join a conference call
So didn't finish, but I suppose you could add a 400m jog/shuffle/limp/hobble/sprint to the workout

dK

Went and saw the PT today to see where I was strength and fitness wise. 
10 minute warmup on the bike (after biking to the gym) 
5x 30/30's on the rower, speed below 1:45/500m, average time 1:41 
Superset 
Hang Snatch x15 with the bar 20kg 
KB swings x20 @24kg 
BB press x10 @50kg 
repeat 
5x 30/30's on the rower, speed below 1:45/500m, average time 1:48, last 2 sets were killers, only managed 1:50's 
90 second plank 
90 second wall sit 
2x10 boxing. L,R Jab then high kick each side. 
The verdict 
Work on's - upper back mobility, calf mobility, more core, endurance 
Well dones - hip mobility, strength, explosive cardio

dK

Legs today, only a short session (only 2 exercises) due to deadlines at work
Warm up - 5 min Bike
Squat - 5x20kg, 5x40kg, 5x60kg, 5x80kg,5x90kg, 5x100kg, 3x105kg, 1x110kg, 5x80kg, 5x60kg - added a few smaller step ups in the pyramid this time, but it had an effect on the 110Kg
Deadlift - 3x12 @60kg - speed work.
 
Good work out and when you actually see it typed out, that is a shit load of squats :idiot2:

JK

Sure is mate.
 
I find my strength tapers off pretty quickly so have been focusing on doing only as much warmup as required and then getting stuck in to the heaviest sets before i tire.
 
What are your rest periods between sets like? Makes a massive difference in the heavier stuff.

dK

Rest is 1:30, but took a 3min rest after the first 100kg set, probably needed to look at a 5 minute break before the 110kg, as I wanted to complete 3 reps and then try a 1RM. Will change the plan for next week.

dK

Sunday 
Shitty work out. Tired and felt weak 
30/30 rowing 
Bench press 1x12, 1x8, 1x5 @50kg 
Assisted pull up 3x12 @25kg 
OHP 3x12@30kg 
Called it quits, went home and sulked

JK

Happens mate - hopefully its just one of those days!

The Silver Fern

Fatbusting: DK fatlog