Fatbusting: DK fatlog
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<p>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. </p>
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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.<br><br>
Saturday<br>
Warm up 5min ride<br>
Bench 3x12 @40kg<br>
Assisted pull ups 3x12 @20kg<br>
BB Shoulder Press 3x12 @30kg<br>
DB Row 3x12 (each arm) @20kg<br>
Assisted Dips - passed on these as my shoulders were feeling some pain<br>
BB Curl 3x12 @25kg<br>
Finished with 3x1 minute planks. -
<p>Monday</p>
<p>Warm Up - 5 minutes ride</p>
<p>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</p>
<p>Deadlift - 3x12 @60kg - same as above</p>
<p>Hamstring Curls - 3x12 @45kg</p>
<p>Calf Raise - 3x12 @40kg</p>
<p>Crunch - 3x12</p> -
<p>Wednesday</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm up 5min ride</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Bench 3x12 @40kg - much easier this time. Next work out increase to 42.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Assisted pull ups 3x12 @22.5kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">BB Shoulder Press 3x12 @30kg - this is still a struggle</span><br><strike><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">DB Row 3x12 (each arm) @20kg</span></strike><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> 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</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Assisted Dips - 3x12 @15kg - still pain in the left shoulder, took it nice and easy. Will work on gradually increasing the weight</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">BB Curl 3x12 @25kg</span><br><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Finished with 3x1 minute planks. </span></p> -
<p>Friday</p>
<p> </p>
<p>As a Birthday gift to myself I cranked out the following;</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm Up - 5 minutes ride</span></p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Squat - Changing the approach. 5x20kg, 5x40kg, 5x60kg, 5x80kg, 5x100kg, 3x110kg, 5x100kg, 5x80kg, 5x60kg - I was buggered</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Deadlift - 3x12 @60kg</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">I ran out of time, whole workout took an hour. </p> -
<p>Took a couple of days off because I have a lingering cold, the price you pay for having kids at school.</p>
<p> </p>
<p>Wednesday</p>
<p>Wanted to do a bit more Cardio/HIIT type stuff, so cranked out this today</p>
<p>5 minute warm up Elliptical</p>
<p>Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p>Super Set x3 (45sec rest)</p>
<p>10 x 4kg Dumbbell Lateral Raise</p>
<p>10 x 4kg Dumbbell Front Raise</p>
<p>Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p>Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p>500m Rows x 3, average time 1.55 per 500m</p> -
<p>Friday</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5 minute warm up Elliptical</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Super Set x3 (45sec rest)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">10 x 4kg Dumbbell Lateral Raise</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">10 x 4kg Dumbbell Front Raise</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Didn't feel that the Wednesday work out had enough "stuff" in it. So planned to add a pyramid set of Deadlifts</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">completed, Deadlift 1x5 @60Kg</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Then, phone goes, escalation at work, had to run home and join a conference call</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">So didn't finish, but I suppose you could add a 400m jog/shuffle/limp/hobble/sprint to the workout </p> -
<p>Went and saw the PT today to see where I was strength and fitness wise.<br>
10 minute warmup on the bike (after biking to the gym)<br>
5x 30/30's on the rower, speed below 1:45/500m, average time 1:41<br>
Superset<br>
Hang Snatch x15 with the bar 20kg<br>
KB swings x20 @24kg<br>
BB press x10 @50kg<br>
repeat<br>
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<br>
90 second plank<br>
90 second wall sit<br>
2x10 boxing. L,R Jab then high kick each side.<br><br>
The verdict<br>
Work on's - upper back mobility, calf mobility, more core, endurance<br>
Well dones - hip mobility, strength, explosive cardio</p> -
<p>Legs today, only a short session (only 2 exercises) due to deadlines at work</p>
<p>Warm up - 5 min Bike</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">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</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Deadlift - 3x12 @60kg - speed work.</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Good work out and when you actually see it typed out, that is a shit load of squats :idiot2:</p> -
<p>Sure is mate.</p>
<p> </p>
<p>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.</p>
<p> </p>
<p>What are your rest periods between sets like? Makes a massive difference in the heavier stuff.</p> -
<p>and at least you got there!! that is much better than not even leaving the house bro. Nothing wrong with listening to your body too if you aren't feeling it.</p>
