Fatbusting: DK fatlog
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[quote name='Paekakboyz' timestamp='1352244265' post='323407']<br />
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I'd suggest the following series of vids<br />
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Big part of the technique they train too takes pressure of the shoulders. For your questions:<br />
<br />- Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench.<br />
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2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm? Keep the weights the same - focus on form and you will improve the weaker arm over time. I don't think they'll ever be the same but you can definitely get them closer in strength.<br />
<br /> - Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? Any tricep workout will assist, similar with other shoulder work. Dips do put a lot of pressure through the shoulders so good form is important. Like any bodyweight exercise they are things you've got to work on long term. Ideas the other guys have listed sound good - assisted dips (machine or bands), more shoulder work, more tricep work will all help.<br />
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Plus more work on triceps will translate to your benchpress as well. Tricep pull downs (with bar or cables) and close grip bench press are really effective. But there are plenty of good exercises to choose from.<br />
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Yep checked out all those videos, good tips and certainly my technique was sh!t
- Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench.<br />
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lol, me too!! That is power lifting style but most of the basic principles are there - esp the width of your grip on the bar. Nothing but pressure on your shoulders when your elbows travel below the bench. I feel far less shoulder strain and get much more of a chest pump after making changes to my technique.<br />
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Let us know how you get on! hopefully you start to see some improvement : ) -
Took a week off last week as I was feeling bone weary and my last work out was a struggle. Kicked it off again yesterday with a session with the PT<br />
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5 min warmup on the bike<br />
10 minute bike, alternating sprints and mountain climbs<br />
Drop set cable flys<br />
Supersets 1 x 3 (legs)<br />- Jumping lunges x20<br />
- balance on a half bosu on one leg. It's hard to describe, but you are doing leg lifts while squatting on the other leg and moving your arms as if you were running. <br />
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Supersets 2 x 3 (abs)<br /> - bosu ball crunch x20<br />
- reverse plank on the bosu, 30 seconds<br />
- medicine ball catches while sitting on the bosu in a crunch position x 20<br />
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Finished with tabata series 24kg KB, double hand swings<br />
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Longtime since I updated. Just arrived back from a trip back to NZ. Managed 9 workouts over the 3 weeks. Main focus was my 5x5 program. Improved all my lifts (these aren't my 1 rep max)<br />
Squat - 110kg<br />
OHP - 40kg<br />
Bench - 60kg<br />
Bent over row - 60kg<br />
Dead lift - 115kg<br />
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Problem is I am back 100kg due to great food. Focus for the next 4 weeks is cardio to get back to 95 kg at least. -
99kg, yesterday did this series x 4. No rest between exercises, 1 minute rest between each series<br />
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10 x push ups<br />
10 x 60kg Deadlifts<br />
10 x Longarm crunches<br />
10 x Burpee's<br />
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Finished with a 15 minute cycle<br />
1 min wall sit<br />
1 min plank -
After almost 2 months of injury and illness. I had my first gym session. Kept it light and easy as I didn't want to shock the body too much.<br />
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30 minute cycle - hill routine <br />
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BW - Squats x 20<br />
BW - single leg squats x10 each leg<br />
Clean and press- 5x20, 5x30, 5x40, 5x30<br />
Squats - 5x60, stopped there as felt my left leg tighten up<br />
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Weight - 102kg, first time over 100kg for over a year. -
<p>bump! How's the training?</p>
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<p>I read through this, and would advise lots of dips. They really help the bench-I can do mid 3 reps* ~95 kg without any work on my bench or dumbbell flies, and that's just from regular dips.</p>
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<p>However, since you are ~100kg, you might use machine assisted or standing on a stool. Compensate by doing more reps....</p> -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="398881" data-time="1382460541">
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<p>bump! How's the training?</p>
<p> </p>
<p>I read through this, and would advise lots of dips. They really help the bench-I can do mid 3 reps* ~95 kg without any work on my bench or dumbbell flies, and that's just from regular dips.</p>
<p> </p>
<p>However, since you are ~100kg, you might use machine assisted or standing on a stool. Compensate by doing more reps....</p>
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<p>Training is intermittent at the moment, but it is good advice, thanks</p> -
<p>After serious injury - Shattered my motivation bone and took me almost a year for it to be repaired :whistle:</p>
<p> </p>
<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>
