Fatbusting: DK fatlog
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2nd week of the challenge. I had to modify it a bit as I sprained my ankle playing Cricket on Sunday (I stepped into a sprinkler hole that wasn't covered). So instead of KB Squat Lunges, I did KB Goblet squats. This was more comfortable on my ankle than the lunges. The problem holding the 20kg KB in the goblet position put real strain on my forearms which didn't help the last two exercises KB Silverback DL & KB Double Arm swings. So all the excuses are behind me, now for the time........<br />
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25.22 - it is an improvement <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> -
[quote name='BartMan']must be wicked for your grip strength this whole workout you do.[/QUOTE]<br />
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I'm not sure, the grip feels stronger, but I haven't done any traditional DL's to test it, this is where I had the most problems with my grip. MIght give it a go in the weekend -
I am currently seeing a specialist for my shoulder and have to limit the exercise as my specialist is trying to 'loosen' up the muscles around my right shoulder and shoulder blade. Or in my view an excuse to kick the crap out of me twice a week. With this in mind I am unable to do the KB workouts I have been doing, so my PT got creative (read this as my PT is a sadistic bastard and wants to kick a man when he is down). This is the little gem of a workout he created for me.<br />
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Warm-up - 5 minute bike ride @10, rpm 90 and above<br />
4x500m row, with 1 minute rest between each row. Pace starts @1:40 per 2000m, then 1:45, then 1:50, then 1:50 again.<br />
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5 minute exercise block, 1 minute exercise 1, 1 minute exercise 2, 1 minute exercise 1, 1 minute exercise 2, 30secs ex1, 30secs ex2, then 2 minute recovery<br />
first set - core<br />
Ex1 - Bicycle crunches, as many as possible in 1 minute<br />
Ex2 - one arm push up from lying flat to a plank and then controlled drop down to floor for one rep - This was bloody hard, as balance was an issue as I couldn't use my right arm<br />
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second set of 5 minute - legs<br />
Ex1 - Wall sit<br />
Ex2 - Hindu squats - although I didn't do them as quickly as the video, but I had to keep the pace up<br />
[video=youtube;jPSVpo4mzNI]
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third set - core<br />
Ex1 - Russian Twist with 2kg medicine ball<br />
[video=youtube;oCB3kxqhbuY] <br />
Ex2 - Long arm crunch<br />
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Finished with a 4 minute Tabata series on the bike 20 secs sprint, 10 sec rest, repeat.<br />
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Legs and abs were jelly, almost threw up on the bike, the walk home (no more than 500m) took me forever. Good news, no damage to shoulder [crazy!!] -
[quote name='dK']I'm not sure, the grip feels stronger, but I haven't done any traditional DL's to test it, this is where I had the most problems with my grip. MIght give it a go in the weekend[/QUOTE]<br />
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Did you guys mention grip ? <br />
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Try these......[URL]http://www.heavygrips.com/[/URL]<br />
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Thanks to these bad boys it is always the back that gives out on the deads before the grip.<br />
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I also hear ya re the kettlebells, even the lighter ones are harder than you think they'd be. -
My physio is not letting me complete any work on my shoulder which is preventing me to do any upper body work. The session I had yesterday was a repeat of the legs and abs work out, but I couldn't complete the rowing as my shoulder started to tighten up. No change in weight, which is not an issue, but I need to tidy up my nutrition and up my cardio, as I am not losing the last remnants of my belly. The spare tire is frustrating, as I have pretty much changed my diet, smaller portions, trying to eat clean (not always successfully). As for cardio, I can't do the rowing which has been my favourite and I absolutely detest running as I have dodgy ankles, knees and hips, from too many years playing BBall on concrete gym floors. So Biking it is and a little bit of swimming.<br />
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Time for a new goal - reduce waist size from 36 to a comfortable 34! -
Still on Physio's orders for no work on my shoulder, but I snuck in 1000m row, knocked it out in 3:39. Shoulder tightened up big time and PT had to give me an on the spot massage to try and loosen it up. Next time I will listen to my Physio. We did a killer ab work out 5 x 1minute exercises x 2 (with a 2 minute break between sets). Under this belly fat I must have a six pack of a god <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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The belly fat is a pain, hiding all the good work <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />
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Damaged my shoulder even more this weekend playing cricket. Went for a quick throw at the stumps and shrieked like a baby and felt my shoulder do some funny things.<br />
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Couldn't bowl and had to bat last man. In the end it was a great game they scored 221 in 35, as we had to put some part timers on, as got injured and another of our bowlers pulled a muscle in his side. It was a bad day for injuries as we had another man down, who couldn't bat, so we only had 10 (incl 2 walking wounded) We went into bat and were 6 down for not enough with 15 overs to go at close to 10 an over. Two of the lads then set about sticking the ball over the boundary at regular intervals.<br />
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Unfortunately both were out and we needed a run a ball for the last 3 overs, with cripple number one, with a runner. He hit a 4 then forgot he had the runner and ran a quick single and was stumped/run-out and I had to drag myself in as last man standing. Runs needed for the last 1.2 overs were 10. I'm at the none strikers end and we complete a quick single. First ball faced (batting almost one-armed) was a pretty good lbw appeal, turned down, end of over and the established batsman, facing the first ball of the last over smears one through the slips that runs for 4. 5 to get 5 balls left. Single, and now I am facing. I get a juicy half tracker and thought I'll give it heave, but ended up toe-ending it (hurting my shoulder again) and scrambling through for a single. 4 from 4. Then the pressure told on the bowler and in a bit of an anti climax he bowled a no-ball and three wides for a win to the good guys <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/biggrin.png' class='bbc_emoticon' alt=':)' /><br />
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Off to the physio tonight -
Need to get my shit together. The shoulder injury is taking a long time to get right and it really impacting my workout, limiting what I can do on my upper body. I have also put on 2kg of weight. My Physio has given me the go ahead to do some light upper body stuff, so I want to crank out some more rows, he mentioned the tightness is just the muscles not used to the work as I have had a long break. I also am seeing a manual therapist (referred by the Physio), as my spine mobility is terrible. So have had three manipulations over the last 6 weeks and focusing on loosening the spine. I had my hips cracked, my back cracked and my neck cracked last night and felt like I had been put through the wringer by the Franks brother.<br />
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Manual Therapist says I need to focus on my flexibility, so I have to start doing the "Salutation to the Sun" each morning<br />
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[url]http://2.bp.blogspot.com/_wkztk6BgdXA/TOmdKOOZjoI/AAAAAAAAABA/r4EMZTY5ggw/s1600/SunSalutationFinal.jpg[/url] -
Ugh, spine issues are no fun bro. The way you are approaching it sounds sensible. Not much point in bulking up etc if all you are doing is making muscle imbalances worse or losing flexibility. That stretching is pretty full on... would be interesting to see how long that takes to do each morning.
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[quote name='Paekakboyz']Ugh, spine issues are no fun bro. The way you are approaching it sounds sensible. Not much point in bulking up etc if all you are doing is making muscle imbalances worse or losing flexibility. That stretching is pretty full on... would be interesting to see how long that takes to do each morning.[/QUOTE]<br />
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I think I am paying for my sedentary lifestyle for the last 10 years. I am starting off slowly with the stretching and at the moment is only taking 5 minutes for 2 rounds, need to work up to 8 rounds and focus on the breathing. -
The last week of training has been focused on cardio. Especially rowing 500m x4 with 1 minute between each row, focus on maintaining form and speed. 1st 500 @ 1.55 pace, 2nd 500 @ 1.50 pace, 3rd @ 1.55 and 4th @ 1.50. Wasn't able to complete the 3rd and 4th attempts because of my shoulder.<br />
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Had my physio session yesterday and he is happy that my tendon issues in the shoulder are solved, BUT, He needs to focus on the AC joint as it is still giving me pain (and the reason I couldn't finish the rowing). He has advised me I cannot do anything for my upper body for a week, as he wants to see the AC joint without the stress of my work outs.<br />
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So, onto my PT session yesterday, having broken the bad news about no upper body stuff, he focussed on Legs and Abs<br />
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Warm-up 10 minutes walking on tread mill, Incline 10, Speed 6<br />
Squats (Tabata and all body weight only)<br />
First Set<br />
1x20 normal squats at a controlled pace<br />
1x20 sumo squats<br />
1x20 squats on a half-bosu ball (focus on balance)<br />
REST<br />
2nd Set twice normal speed<br />
1x20 normal squats<br />
1x20 sumo squats<br />
1x20 squats on a half-bosu ball<br />
REST<br />
3rd Set slow speed (count of 4 going down, count of 4 going up)<br />
1x20 normal squats at a controlled pace<br />
1x20 sumo squats<br />
1x20 squats on a half-bosu ball<br />
REST<br />
Final Set stationery for 1 minute<br />
1x normal squat<br />
1x sumo squat<br />
1x wall sit<br />
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Abs<br />
1st set<br />
1x20 Long Arm Crunch on half bosu ball<br />
1x20 Long Arm Crunch to the left on half bosu ball (working obliques)<br />
1x20 Long Arm Crunch to the right on half bosu ball (working obliques)<br />
REST - Then repeat 2x<br />
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Final Set, on Stationery Bike - Start @ resistance 1 and Every 20 secs resistance is increased. Maintain rpm above 70rpm. If you drop below 70 you stop. Managed to get to resistance 20, thought I had finished but had to sprint for 1 minute at resistance 1. Total time on the bike 8:40.<br />
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When I left the gym I had to walk down 4 steps and I almost fell as I had absolutely no strength left. I then had to walk 3 flights to my apartment, it took a very long time! Today I am having difficulty walking.