Fatbusting: DK fatlog
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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>
<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> -
<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>
</div>
</blockquote>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
