Fatbusting: DK fatlog
-
[quote name='Kirwan']Man, those slow squats must have been some sort of agony. My leg is twitching ins sympathy (had to do 125 as fast I could yesterday)[/QUOTE]<br />
<br />
The worst was the 1 minute holds as I was in real agony as I had absolutely nothing left. Had to break them into 2 or 3 sets. It was a relief to get on the bike as I could start moving my legs again. -
Sunday - Light work out, focussing mainly on cardio as I am still under Physio orders to limit any upper body stuff. Tread Mill, Bike and Abs<br />
Monday - Physio, cleared me for light work on upper body as he is happy the shoulder has settled. AC joint still needs more work, anti-inflammatories to see if this will help.<br />
Tuesday - PT session. <br />
Warm UP<br />
5 minutes treadm ill, Incline 15, speed 5.5, walking<br />
5 minutes Orbital<br />
5 minutes Cycling @ resistance 10 - 1 minute warm-up, then 3 minutes Tabata style - 20 sec sprint as fast as you can, 10 sec rest and repeat, 1minute cool down<br />
<br />
5 x 500m rows, with 1 minute rest between each set - 2.00min/1.55/1.45(almost spewed)/1.55/2.00. Then moved to legs and abs.<br />
<br />
3 sets Squats (all body weight only)<br />
20 x Box jumps then squat. This really was tough straight after the rowing<br />
20 x Normal squats<br />
20 x Squats on the half bosu ball<br />
<br />
Then had a balance session on the half bosu ball. Balance on each foot while catching a 4kg medicine ball. Change after 10 successful catches x 3<br />
<br />
Abs x 3<br />
20 x Long Arm Crunch<br />
20 x Oblique sit up/twisty thing, hard to explain, but like a Long Arm Crunch to side, while holding a 3kg medicine ball and twisting at the same time. 10 reps each side<br />
20 x Raise legs and Arms so they touch<br />
20 x Raise one leg and one arm to target obliques, 10 reps each side<br />
<br />
Then we did a one minute plank like thing. Because of my shoulder I couldn't do the standard plank, so the alternative was to have legs at a 45degree angle, with arms stretched towards toes, then hold for one minute. I did the minute in 3 increments <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':P' /> -
Requested to go back on focus on full Tabata's with the PT. Today was......<br />
<br />
TABATA HELL!!<br />
<br />
Warm up - same ol' same ol'<br />
5 minute treadmill, 15 incline, speed 6.5 - walking pace<br />
5 minute bike, resistance 10, keep rpm above 80<br />
2 minute light rowing<br />
<br />
3 x 500m - 1.45/1.45/1.45 pace - 1 minute rest between rows - 1st did it in 1.41!!!, 2nd 1.46, 3rd 1.49 - felt like going home after this <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=';)' /><br />
Tabata Time - 6 reps, 20 seconds on, 10 sec rest<br />
1st set - Captains Chairs<br />
2nd set - Dumb Bell Thrusters - light weights as shoulder still not 100%<br />
3rd set - jabs and upper cuts with 4kg dumb bells<br />
4th set - Long Arm Crunch<br />
5th set - 500m row, as quick as I could go - did it in a shade over 1.53<br />
6th set - Cycling - resistance 10, 20 seconds sprint and maintain at least at 110rpm, 10 second rest x6<br />
<br />
After that work out I will not be volunteering suggestions to the PT for a while <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':(' /><br />
<br />
Mind you I loved it!! -
2 weeks vacation in France, eating too much and drinking too much. PT made me pay yesterday<br />
TABATA HELL (Take 2) (8 sets @ 20 seconds and 10 second rest. 1 minute rest between each series)<br />
<br />
5 minute warm-up rowing. Slow pace<br />
1st Series - Press-Ups<br />
2nd Series - Ab Wood chops<br />
3rd Series - 20kg, KB single arm raise - had to change to double arm, due to the ongoing problems with my shoulder<br />
4th Series - TRX - Squat/Row combination. Odd set, standard row, Even set, high row<br />
5th Series - TRX - planks. Feet suspended and then in plank position<br />
Final Series - Mountain Climbers on stationary bike. Increase resistance after each set. Start at 20 and maintain rpm above 70, only managed to get to 22 before he brought it back down to 20.<br />
<br />
Great work out! -
-
I had in my head that my first 5000m, I had just beaten 30 mins. I have gone back on my Concept2log and found it was just below 25 mins, and I had done two other 5000m rows. Here I was thinking this was my second only. The improvement is around 5 mins from the first time, but only 1 minute from my last time. Still happy though!<br />
<br />
Another Tabata session today, so I won't bore you with the details as it is a repetition from my previous work outs. What was different is the PT got me to do a 2000m row as well. Did it in 7.44, so not as fast as I have been doing it, but I felt really flat this morning and lacked energy. Probably because I had a poor nights sleep, with a lot of work deadlines approaching.<br />
<br />
Oh well, feel a lot better after the work out than I did before. -
Yesterday was - Kettle Bell Tabata Hell!! with a make you spew rowing session as a warm up<br />
<br />
4 x 500m, with 1min rests. First 500m had to try and beat my fastest time of 1.41.6, didn't do it, 1.42.3. 2nd 500m was 1.58, 3rd 1.55, 4th had to sprint again but only managed a 1.51.<br />
<br />
Tabata series<br />
24kg KB goblet squats<br />
24kg KB double arm swings<br />
24kg KB deadlifts<br />
24kg KB cleans - alternate R & L - had to drop to 20kg's for the last 4 se<br />
20kg KB Lunges, alternating R & L<br />
Dumbbell 3kg upper cuts<br />
Dumbbell 3kg jabs<br />
<br />
There was 1 more exercise but for the life of me I can't remember it, today, glutes and hammy's are screaming -
lol, you knock out a pb on the rower and reward yourself with tabata!! you're a sick puppy bro :shock:<br />
<br />
Great effort! -
Getting at least 2 sessions a week at the gym, need to increase that, but work is crazy at the moment. Just finished a session and hit another PB on the 30x30's. Beat 1.43, all under 1.43 and average for all 10 was 1.42 flat. I was in extreme pain and oxygen deprivation. But changed tactics, first 3 rows really pushed hard and then held stroke rate at 32/33 for the rest. Believe 1.40's are possible in the next few weeks. Will then do another 2000m and see how it goes<br />
<br />
This was my warm up. After that the PT had a change from my regular KB tabata's. We did work with the 5kg medicine ball.<br />
<br />
Started with burpee's on the ball and then jumping with it above the head x20<br />
Press-Ups alternate the ball between hands x20<br />
Russian oblique twists - long arms with the 5kg ball x20<br />
Repeat x15, then x10<br />
<br />
Finish with a 2 minute plank.<br />
<br />
Then crawl out of gym! -
OK, which one of you b*stads has been talking to my PT! Today was Lunges day!!!!!! Now I know how Bart feels as my legs are dead. Started with a 1000m row. Had to concentrate on keeping pace @1.50 and stroke rate at 31spm or less. Achieved both total time 3.39.7 average spm 29. Really liking the slower stroke rate as there is more focus on power through the legs. Little did I know this was part of the evil plan of my PT.<br />
<br />
Moved onto a mixture of KB exercises<br />
Superset 1 (2x)<br />
20 x squat/clean/press with 24kg KB &<br />
20 x stomach crunches on a bosu ball, holding 16kg KB, straight arms, extended from chest, pressing the KB up.<br />
Superset 2 (2x)<br />
40 x Cleans with 24kg KB (10x10x10x10 alternating L & R) &<br />
20 x Russian twist with 8kg KB<br />
<br />
Superset 3 (2x)<br />
40 x Lunges with 24 kg KB (10x10x10x10 alternating L & R)<br />
20 x Leg raises<br />
2nd set of lunges was a killer, 40 x with 24kg KB, then immediately after 40 x Lunges no weight, but slow slow slow. This is what will be killing me.<br />
<br />
Great work out, but in the immortal words of McGod, I'm knackered -
slow stroke rates rock, and you times plummmet when you up the rate, but the power stays the same, so you 500m time just drops through the floor!<br />
<br />
Lunges, yep, we do 30, 20, 20 after heavy squats, but no leg changing. Can manage the 30s as you are fresh, but the 20s, I am pausing just after ten and another one before hitting 20!<br />
<br />
only using 10kg DBs at the moment, but I reckon they weight more than that by the end!!<br />
<br />
looks like a 'fun' workout though!! -
Geez, almost 2 months since my last update. Weight is in the 98-99kg range, even after a Christmas of indulgence. I have increased my PT sessions to two a week, if I don't make the time I only end up going once or twice a week. This way I have 2 sessions in the diary and I am pretty regular with at least 1 session in the weekend.<br />
<br />
Doing 1 cardio session a week, concentrating on rowing, biking and tread mill. Then stability exercises for my ankles, knees and hips. 1 session of Tabata weights and then 1 session of weights per week, should keep me going for the year. Set my goal of getting back down below 95kg by the time baby 2 arrives in April.