Fatbusting: DK fatlog

dK

Friday
 
As a Birthday gift to myself I cranked out the following;
Warm Up - 5 minutes ride
Squat - Changing the approach. 5x20kg, 5x40kg, 5x60kg, 5x80kg, 5x100kg, 3x110kg, 5x100kg, 5x80kg, 5x60kg - I was buggered
Deadlift - 3x12 @60kg
 
I ran out of time, whole workout took an hour.

dK

Sunday 
Warm up 5min ride 
Bench 3x12 @42.5kg 
Assisted pull ups 3x12 @25kg 
BB Shoulder Press 3x12 @30kg 
DB Row 3x12 (each arm) @24kg 
Assisted Dips - 3x12 @20kg 
BB Curl 3x12 @27.5kg 
Finished with 3x1 minute planks.

dK

Took a couple of days off because I have a lingering cold, the price you pay for having kids at school.
 
Wednesday
Wanted to do a bit more Cardio/HIIT type stuff, so cranked out this today
5 minute warm up Elliptical
Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)
Super Set x3 (45sec rest)
10 x 4kg Dumbbell Lateral Raise
10 x 4kg Dumbbell Front Raise
Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
500m Rows x 3, average time 1.55 per 500m

dK

Friday
5 minute warm up Elliptical
Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)
Super Set x3 (45sec rest)
10 x 4kg Dumbbell Lateral Raise
10 x 4kg Dumbbell Front Raise
Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)
Didn't feel that the Wednesday work out had enough "stuff" in it. So planned to add a pyramid set of Deadlifts
completed, Deadlift 1x5 @60Kg
Then, phone goes, escalation at work, had to run home and join a conference call
So didn't finish, but I suppose you could add a 400m jog/shuffle/limp/hobble/sprint to the workout

dK

Went and saw the PT today to see where I was strength and fitness wise. 
10 minute warmup on the bike (after biking to the gym) 
5x 30/30's on the rower, speed below 1:45/500m, average time 1:41 
Superset 
Hang Snatch x15 with the bar 20kg 
KB swings x20 @24kg 
BB press x10 @50kg 
repeat 
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 
90 second plank 
90 second wall sit 
2x10 boxing. L,R Jab then high kick each side. 
The verdict 
Work on's - upper back mobility, calf mobility, more core, endurance 
Well dones - hip mobility, strength, explosive cardio

dK

Legs today, only a short session (only 2 exercises) due to deadlines at work
Warm up - 5 min Bike
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
Deadlift - 3x12 @60kg - speed work.
 
Good work out and when you actually see it typed out, that is a shit load of squats :idiot2:

JK

Sure is mate.
 
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.
 
What are your rest periods between sets like? Makes a massive difference in the heavier stuff.

dK

Rest is 1:30, but took a 3min rest after the first 100kg set, probably needed to look at a 5 minute break before the 110kg, as I wanted to complete 3 reps and then try a 1RM. Will change the plan for next week.

dK

Sunday 
Shitty work out. Tired and felt weak 
30/30 rowing 
Bench press 1x12, 1x8, 1x5 @50kg 
Assisted pull up 3x12 @25kg 
OHP 3x12@30kg 
Called it quits, went home and sulked

JK

Happens mate - hopefully its just one of those days!

Paekakboyz

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.

dK

Wednesday 
Squat, 5x20, 5x20, 5x40, 5x60, 5x70, 5x70, 3x5x80 
Bench, 5x20, 5x20, 5x25, 5x35, 5x45, 3x5x50 
DL, 5x60,5x60, 5x70, 5x80, 3x110

dK

Friday 
Squat, 5x20, 5x20, 5x40, 5x60, 5x70, 5x70, 3x5x90 
OHP, 5x20, 5x20, 5x25, 5x30, 2x35, 3x5x35 
Power Clean, 5x20,5x20, 5x30, 5x35, 2x45, 3x5x50

dK

Saturday 
20 minutes beginners yoga

dK

Monday
Squat, 5x20, 5x20, 5x45, 3x70, 2x90, 3x110, 2x110, 1x110
Bench, 5x20, 5x20, 5x30, 3x40, 2x50, 4x55, 5x55, 3x55
DL, 5x60,5x60, 3x70, 2x100, 3x110

dK

Wednesday
Squat, 5x20, 5x20, 5x45, 5x70, 2x90,1x112.5, 2x112.5, 1x112.5 - New PB on squats 
OHP, 5x20, 5x20, 5x25, 5x30, 2x35, 2x5x40, 4x40 - New PB OHP 
Power Clean, 5x20,5x20, 5x30, 5x35, 2x45, 5x3x52.5 - New PB
 
Good work out. Had more in the tank for the squats, so will maintain the weight for Friday and increase the reps.

Paekakboyz

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? 
 
Primo work on all the PB's too - it's choice when you start to see progress across all of your lifts.

dK

Saturday 
Squat, 5x50, 5x50, 5x70, 3x80, 2x100, 3x112.5 
Bench, 5x20, 5x20, 5x30, 3x40, 2x50, 3x5x55 
DL, 5x60,5x60, 5x80, 2x100, 3x115 - PB DL 
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. 
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.

Paekakboyz

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.
 
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. 
 
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!

JK

Yeah good progress DK. 
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. 
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.

The Silver Fern

Fatbusting: DK fatlog