Fatbusting: DK fatlog
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<p>Took a couple of days off because I have a lingering cold, the price you pay for having kids at school.</p>
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<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>
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<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>
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<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>
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<p>Monday</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Squat, 5x20, 5x20, 5x45, 3x70, 2x90, 3x110, 2x110, 1x110</span></p>
<p>Bench, <span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x20, 5x20, 5x30, 3x40, 2x50, 4x55, 5x55, 3x55</span></p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">DL, </span><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x60,5x60, 3x70, 2x100, 3x110</span></p> -
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Arial, sans-serif;">Wednesday</span></p><p></p>
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Helvetica, 'sans-serif';color:#282828;">Squat, 5x20, 5x20, 5x45, 5x70, 2x90,1x112.5, 2x112.5, 1x112.5 - New PB on squats<br>
OHP, 5x20, 5x20, 5x25, 5x30, 2x35, 2x5x40, 4x40 - New PB OHP<br>
Power Clean, 5x20,5x20, 5x30, 5x35, 2x45, 5x3x52.5 - New PB</span><span style="font-size:10.5pt;font-family:Arial, sans-serif;"></span></p><p></p>
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Arial, sans-serif;"> </span></p>
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Helvetica, 'sans-serif';color:#282828;">Good work out. Had more in the tank for the squats, so will maintain the weight for Friday and increase the reps.</span><span style="font-size:10.5pt;font-family:Arial, sans-serif;"></span></p><p></p> -
<p>dK, have you thought about starting heavier on your squats? From your numbers I reckon you could kick off at 60kg pretty easily and still work right up to 112.5 (and beyond!). Do you find the warm-ups at 20kg to be too light now? </p>
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<p>Primo work on all the PB's too - it's choice when you start to see progress across all of your lifts. </p> -
Saturday<br>
Squat, 5x50, 5x50, 5x70, 3x80, 2x100, 3x112.5<br>
Bench, 5x20, 5x20, 5x30, 3x40, 2x50, 3x5x55<br>
DL, 5x60,5x60, 5x80, 2x100, 3x115 - PB DL<br><br>
Paekak, I tried the starting heavier, but I struggled on the squats. It probably doesn't help that I haven't worked out my pre workout diet. I had a smoothie with coconut milk, milk, whey protein, spinach and almonds.<br><br>
I have also started taking creatine. I am loading up on 1/2 a teaspoon with fruit juice, 4 times a day for 10 days. Hope this will also help my gains. -
<p>Hmm, I try and not eat anything for at least an hour before working out (unless you count a supplement/pre-workout). Do you guys have a similar cut off point? If I'm not having pre-workout I quite like a dose of caffeine before hitting the tin.</p>
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<p>dK, presumably it's the weight rather than the volume that gets you when you start heavier? From your training log I'd have a crack at 550 then 570, 3-490, 2100, 2112.5, 1-2112.5, then a couple more sets at either 100 or 90. ie staying as heavy as you can but hitting 4-5 reps. A final set to failure (with attention to form) at 50 or 60kg. Warming up properly without tapping yourself out can be tricky. </p>
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<p>But you are making clear progress bro so it's all good! tis part of the fun in working out the best way to push yourself and chase them gains!</p> -
Yeah good progress DK.<br><br>
When it comes to pre workout nutrition ideally you want to have some decent fuel (ie carbs) on board and yeah about an 60 to 90mins prior to working out seems good.<br><br>
I train crack of dawn so pretty much always fasted. I will however always have protein shake with milk right before bed and then sip BCAAs from straight my pre workout until about 30mins in to my workout. -
<p>Lunges and bodyweight squats are a mean little combo that's easy to manage in your room or a small hotel gym. If they have some decent dumbbells then you can add them in to get a bit more intensity. But taking a break every now and again is also a good idea. You should hit the ground running the following week!</p>
