Fatbusting: DK fatlog
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Chur! PT has me doing a nasty KB mix on the 24kg's<br />
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one handed swing*6<br />
one handed/sided front squat (with it tucked in by your elbow)6<br />
one handed clean and press/punch6<br />
then you get to do the other side straight away!<br />
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Repeat twice = I get destroyed!<br />
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Now back to DK's training! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /><br />
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Actually it was DK and Kirwan that got me interested in the KB's... thanks guys! ha ha -
I have been keeping up the regular gym sessions and I have cleaned up my eating and maintaining weight @ 95kg. I have reduced the PT sessions to twice a month and need to test my own self discipline and continue the challenge to get to the low 90's.<br />
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I am focussing on keeping it simple for my own work outs, minimum 3 x per week (last week did 4 sessions)<br />
Squats (tweaked my quad on Saturday, so didn't do any this morning)<br />
Bench Press<br />
Bent over rows<br />
Over Head Press<br />
Cleans<br />
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Adding in 1000m/2000m rows and also keeping up the ab workouts with planks (standard & side plank with dips), captains chair and other leg lift/sit-up/crunch combo's. For variety comes with the PT sessions with KB challenges & Tabata Challenges. -
Nice bro - good to hear you've got things nice and stable. Likely any small loss of fat is being compensated for by muscle growth - you might be at the stage where body shape and/or body fat is more important than weight??<br />
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Here is one of the BBT training vids that came out in 2011. I check them out every now and again for ideas, esp for core training.<br />
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[url="http://vimeo.com/28429135"]http://vimeo.com/28429135[/url]<br />
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Check the one he's doing at 2.28. I love it and hate it at the same time!! -
Weigh in @ 94.8kg<br />
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4 sessions this week. Have improved weights on all exercises<br />
Bench press +5kg<br />
Squats +7.5kg<br />
Bent over row +5kg<br />
Overhead press +5 kg<br />
Cleans +5kg<br />
Dead lifts +30kg (did start too low, probably an improvement of 10kg) -
Last week had a conference in Marbella ( yes I know poor ol' me). Hotel had a gym, but only opened at 0900-1300, so only managed one session on the Monday. All other days clashed with meetings. Didn't feel good going almost a full week without exercise, so was at the gym first thing this morning.<br />
warmup<br />
500m row 1.45 pace<br />
5 min bike<br />
Deep squats no weights to activate the hip flexors, then 10x bar<br />
Squats 5x5. Improved weight by 2.5kg. <br />
Overhead press 5x5. No improvement<br />
Deadlift 1x5. 5kg improvement <br />
Cleans 1x10<br />
Shoulder stretches and resistance work<br />
3 x 1 min planks<br />
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Feeling much better. -
[quote name='Paekakboyz' timestamp='1346720900' post='308726']<br />
Nice bro - good to hear you've got things nice and stable. Likely any small loss of fat is being compensated for by muscle growth - you might be at the stage where body shape and/or body fat is more important than weight??<br />
<br />
Here is one of the BBT training vids that came out in 2011. I check them out every now and again for ideas, esp for core training.<br />
<br />
[media]http://vimeo.com/28429135[/media]<br />
<br />
Check the one he's doing at 2.28. I love it and hate it at the same time!!<br />
[/quote]<br />
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Paeks that is awesome. I love how he was feeling weak and could only bust out 3 reps at 140kg. I'd love to be that weak.<br />
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Definitely gonna try that "woodchopper" exercise, looks easy, I'm sure it isn't ! -
I have kept up my regime of 5x5, with the added challenge that I have been traveling non stop for the last 3 weeks. I have had to use hotel gyms or local gyms when the hotel has a broken old bike and and a treadmill only. <br />
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Depending on the gym my weight is either 94kg to 97kg, I'm going with the midpoint(ish) 95kg. <br />
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Eating has been reasonably clean. -
Ticking along nicely. I am now squatting and dead lifting more than my PT, which for me is a nice milestone. <br />
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My shoulder still is causing me challenges, but got a good tip for my bench press, <br />
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Pull the Bar Apart<br />
When you lower the bar as you bench-press, imagine you're spreading your hands as if you were trying to pull the bar apart. As you push it overhead, imagine pushing the bar back together. "This helps stabilize your shoulders, which helps you lift more weight," says Hays.<br />
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Bench with Your Back<br />
It's not just about heaving weight up into the heavens with your chest and arms. You'll find that you are able to lift more weight if you press your back and butt into the bench and drive your feet into the floor as you raise the bar<br />
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Twist Your Torso for Power<br />
Rotational exercises can strengthen your core and help you build a powerful chest, says Tyler Wallace, C.P.T., of the National Academy of Sports Medicine. Try this move: Hold a medicine ball in front of your chest. Rotate your upper body and right foot to the left as you toss the ball against a wall 10 feet from you at your right side. After a set, switch sides and repeat for a total of three to five sets of eight to 10 reps. -
[quote name='dK' timestamp='1351497395' post='321436']<br />
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Bench with Your Back<br />
It's not just about heaving weight up into the heavens with your chest and arms. You'll find that you are able to lift more weight if you press your back and butt into the bench and drive your feet into the floor as you raise the bar<br />
[/quote]<br />
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For a while at Uni a mate and I did bench press with our feet up on the bench tucked in under our butt. Stopped the back arching off the bench at least, but not sure if it was any good for technique. -
[quote name='NTA' timestamp='1351503947' post='321477']<br />
"]
For a while at Uni a mate and I did bench press with our feet up on the bench tucked in under our butt. Stopped the back arching off the bench at least, but not sure if it was any good for technique.<br />
[/quote]<br />
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I have been told that lifting the feet off negates power in your press. It was described to me that you bench with your whole body and your feet are the foundation. <br />
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[url=" -
Cannot recommend this series of vids enough! 7 vids in total and they are excellent at explaining the arcane arts of the bench! I've made small changes to grip position and how I take the bar off the rack and it's made a big difference in terms of intensity of workout. Lots of really easy to access info and ways to keep tabs on your fomr. There is a series on squats which is just as good too.<br />
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[url=" -
[quote]<br />
I have been told that lifting the feet off negates power in your press. It was described to me that you bench with your whole body and your feet are the foundation.[/quote]<br />
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that would have to be true I reckon, I get hell cramps in my hamstrings when benching heavy sometimes!! As does the Mrs and many of my training partners in the past! -
130 is my 1RM but I'd be off that at the moment by quite a bit. I've been only doing Dumbbell bench for the last month or so. Added in a little bit of barberll work last workout though - def felt it more through my pecs, that was due to wider grip and better setup. I'd hit a plateau and was having trouble increase weight/reps. Hoping this will lead to some good gains!<br />
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Let us know how you get on dK! -
They are really helpful because they work with a relative newbie - lets you see all the mistakes you can make and how to remedy them. Esp in that squat series where lots of improvement comes down to the supplementary exercises you do (for core, chest, back etc).
