Fatbusting: DK fatlog
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I second that dk - I was never a fan of paying someone to tell me to do what I knew I had to do. but it bloody works. I had slimmed from 120 to 95 by my self, but once I got a PT, well, the rest as they say is history - 81 kilos this morning, about 18 months after our first visit. Money well worth spending.
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I have had a bastard of a cold for the last week and a half. So haven't been hitting the gym with any frequency. Went today for a session with my PT. I mentioned that I was still having some trouble breathing, so he said he would go easy today. I knew I shouldn't have trusted him<br />
1 - 30/30 Intervals on Rower, with each interval at 1:38 pace, managed 9 of the 10 intervals, had to stop at interval 8 to cough up my lungs<br />
2 - Super Set - 3x20 of push ups - 1 10 reps of the set were narrow arms to focus on tri-ceps and then final 10 reps wide arms on top of two dumbbells. Did I mention this was Tabata style so only a 30 sec break between each set.<br />
3 - Ab workout (Tabata style) 3 sets - 30 x crunches on a bosu ball with a 10kg weight, 30 x side crunches on the right, 30 x side crunches on the left, 30 x reverse crucnhes (leg raises) = 1 set<br />
4 - Final super set - 3 sets 20, 15, 10 of Upright Row and then straight into Power Lifts (Again Tabata style)<br />
So the fact I could hardly breathe didn't seem to change the mind of my PT.<br />
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Now down to 95kgs fully clothed. -
Down to 94kg,weight seems to be slipping off me. Food intake is good, I put it down to the workouts, I believe my PT is trying to kill me. Today. . . . . .<br />
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Supersets - 5 exercises of 30 reps x 2. No rest between exercises, 2 minute rest between sets<br />
Superset 1<br />- Pushups<br />
- Deadlifts<br />
- Horizontal bar push<br />
- Squats while carrying a 20kg plate<br />
- DB thrusters<br />
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Superset 2<br /> - DB rows<br />
- Dips<br />
- single bend jack knives<br />
- Lateral DB raise<br />
- Squat Lunges (1st set 30 right leg, 2nd set 30 left leg)<br />
<br />
Then we finished with a 500m row sprint. My goal is to beat 7.00 for the 2000m by Christmas,so we are building up my pace/stamina. The objective was to row as many metres as possible below 1.45 (500m split). If the average went above 1.45 and I couldn't bring it down I would stop.This was to give me my first benchmark, I managed 250m. Thursday I will be doing a 2000m row and I have to start at a sub 1.45 pace and keep it up as far as possible. Ideally I should be at least 500m, then increase to 600m the next time, 700m the next etc etc, until I can hold it for the full 2000m. Should be fun ;o)
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Another workout today. Could barely walk after Tuesdays workout so impacted badly on the rowing from the first stroke the pain in my glutes was excruciating. Target was to beat 250m,but at least 500m at 1.45/500m pace. Managed to get to the 500m then eased off to finish the 2000m in 7.46. PT decided to do a recovery training for my legs and supersets for the upper body.<br />
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Set 1 x3<br />
Lateral Shoulder raises - lying on a bosu ball, hips up, contracting core and then taking dumb bells from your hips to above your head x 20<br />
Dumb bell Chest press - on a bosu ball x20<br />
Bicycle Crunch - on bosu ball x30<br />
<br />
Set 2 x1<br />
Push ups - narrow (focus triceps) x 20<br />
Push ups - wide grip x 20<br />
Long arm crunch - on bosu ball x30<br />
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Set 3<br />
3 x 15 Captains Chair leg raises<br />
10 minute Cycle alternating between sprints and coasting -
Workout today <br />
- 2000m row - 750m @ 1.45/500m pace then completed the 2000m in 7.31.5.This is a 250m improvement on my 1.45 split, so building it up step by step for my sub 7.00 time by Christmas. Have to say it will be bloody hard as the 750m-1250m was a killer, with me topping out at 2.10/500m pace until I caught my breath. Last 500m I was accelerating up to 1.50/500m pace so that was the good news.<br />
<br /> - Leg super sets x 2<br />
- Wall sit 90 seconds<br />
- Squats on a bosu ball - Standing on the flat side with the "ball" side balanced - tough exercise as you have to balance as you squat, so it works the core, and all the leg muscles x 20<br />
- One leg balancing on a bosu ball (with flat side down) while catching a ball,20 catches for each leg.<br />
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- Abs super set x2<br />
- Long Arm crunch - 15 x left, 15 x right<br />
- Side plank/dips - 15 x left, 15 x right<br />
- Bicycle - 15 x left, 15 x right<br />
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Finished with 2x10 chin ups.
- 2000m row - 750m @ 1.45/500m pace then completed the 2000m in 7.31.5.This is a 250m improvement on my 1.45 split, so building it up step by step for my sub 7.00 time by Christmas. Have to say it will be bloody hard as the 750m-1250m was a killer, with me topping out at 2.10/500m pace until I caught my breath. Last 500m I was accelerating up to 1.50/500m pace so that was the good news.<br />
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Today. . . . . . a repeat of Tuesday week<br />
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Supersets - 5 exercises of 30 reps x 2. No rest between exercises, 2 minute rest between sets<br />
Superset 1<br />- Pushups<br />
- Deadlifts<br />
- Dumb bell punches x 60<br />
- Squats while carrying a 20kg plate<br />
- DB thrusters<br />
<br />
Superset 2<br /> - DB rows<br />
- Dips<br />
- single bend jack knives<br />
- Lateral DB raise<br />
- Squat Lunges (1st set 30 right leg, 2nd set 30 left leg)<br />
<br />
Improved my time to complete on all my sets and needed less recovery time. Was absolutely buggered and tried to do 1.45/500m pace 2000m row, but died after 200m and finished only 500m had nothing in the tank and my legs felt like jelly
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shit dK that makes me sweat just reading it! Supersets are MEAN! but from your updates its working a treat, keep it bro!
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Just back from another session.....<br />
5min - Orbital w/up<br />
500m Row - max 30rpm - 1.42, good time and felt really good form wise<br />
5 min run at incline 10,speed 10 - did I mention I absolutely had the tread mill!!!1!<br />
3 x 1 arm assisted chin ups - really felt the burn in my shoulders<br />
5 min wall sit - medieval form of torture<br />
55 reps @ 55kgs bench press - 10, 9, 8, 7.....etc - I'm not lifting big weights but this just about killed me, I can barely type<br />
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Weight fluctuating between 94-96kg -
Thursday session. It has been almost a year to the day I started with the PT. So we revisited my first programme to see any development. I am not lifting huge weight as my focus has been on losing weight. Although I am now turning to building more muscle so the style of training will move away from the high rep/high intensity tabata exercises that I have been doing. I will still keep 1 session for tabata though. All the weights are machines, I now almost exclusively am using free weights or body resistance exercises.<br />
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Leg press (3x15) - start - 82kg - now - 134kg - 1 rep max 184kg<br />
Lunges - s - 3x10 L/R - n - 3x15 L/R with 2 x 14kg dumbells<br />
Chest press (3x15) - s - 27.5kg - n 63.5 kg - 1 rep max 84kg?? can't remember the exact weight. I also did 3 one arm reps at 27.5kg, so a big improvement<br />
These next two are my weakest as I have dislocated both my shoulders playing rugby<br />
Assisted Chin up (3x15) - s - 91kg assist, my weight was around 105kg, so 14kg lift - n - 63.5kg, weight 95, so 31.5kg lift<br />
Shoulder press (3x15) - s 22.5kg - n - 36kg - 1 rep max - 50kg??<br />
Ab-X -s- 3x20 - n 3 x 20 with a 6kg weight held in my feet and completing the exercise with my legs extended<br />
Bridge - s - 30 secs - n - 2min 30<br />
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Very happy with the improvements!!!! -
Tried the challenge yesterday - 36.15.Way off my target of sub 30mins. Although there were some improvements in my wall sit 2.54 to complete 2.30 and the bridge 2.54 to complete 2.30. The big difference was I increased the weight for all the resistance exercises and paid for it in the end. Had a good burn and felt absolutely wrecked at the end but in a good way. Next time I will do the challenge at the old weights to get a new benchmark.
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Another session today (what am I thinking 2 sessions in 2 days with the PT :slaps forehead:)<br />
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PT was late, so I didn't think he was turning up, so I decided to focus on my chest as this is an area of weakness for me<br />
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5 min - Orbital w/up<br />
500m row - 1.43<br />
3 x 20 Captains Chair (straight leg)<br />
3 x 12 Bench Press @ 50kg<br />
Assisted Dips- lifting 40kg<br />
3 x 12 - Tricep pull downs (with rope and double pump triceps at the bottom of the pull down)<br />
Superset 3x Front/3x Side Lats<br />
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THEN my PT turns up. . . . . . . .<br />
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3 x 15 Squats on a bosu ball (standing on flat side)<br />
3 x 10 ball catches (on each leg) while balancing on 1 leg on a bosu ball (standing on round side)<br />
3 x 15 Nordic Hamstring<br />
[video=youtube;YhgbXCY_E88]
3 x Superset Leg Extension<br />
3 x 5 eccentric @ maximum plates (think 130kg) on a 8 second rythm<br />
3 x 10 conentric @ 50kg<br />
3 x 15 Side extension with 4kg weight on each side<br />
1 x 15 Captains Chair (straight leg)<br />
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GREAT GREAT WORKOUT!!<br />
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mind you I can't walk -
Arms today. Supersetting bicep & tricep. Concentrating on form<br />
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Warm up<br />
5 min orbital<br />
500m row - focus on strokes pm and use of arms<br />
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3 x 10 Barbell curls<br />
3 x 10 Tricep Kick backs<br />
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3 x 10 Eccentric Curls<br />
3 x 10 Skull Crushers<br />
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3 x 10 Preacher Curls<br />
3 x 10 Tricep pushdowns with rope<br />
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3 x 21s<br />
3 x 10 one arm dumb bell extensions<br />
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Then Abs<br />
2 x 20 Long arm crunches on swiss ball, feet close together, to ensure instability so also working your obliques for a total core work out<br />
2 x 20 V up's<br />
2 x 20 Captains chair -
Fluctuating between 93-94kg<br />
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Today<br />
4 x 500m Interval rows with 1 min rest = 1.44.2, 1.44.2, 1.49.1, 1.52.0<br />
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Bosu ball work out<br />
Squat balance on bosu ball then catch and throw 5kg medicine ball x20<br />
Side throws on bosu ball x20 each side<br />
2 supersets<br />
20 x v-ups balancing on bosu ball (Don't know the names of exercises)<br />
20x each side - While in press up position on bosu ball bring leg to elbow while balancing.<br />
20x each side - While in press up position on bosu ball drop down on to elbows and then back up.<br />
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Shuttle runs with 5kg ball then 5 press ups with one arm on the ball x 20<br />
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40 x dumb bell punches starting at 1kg until unable to complete the sets without stopping. Managed to get to 4kg -
Thursday workout. I had a good discussion with my PT and my fitness and weight loss have been great. Now I want to build my strength. My challenge is I have bad shoulders from dislocating them and my left is especially weak.<br />
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Today was chest and shoulders<br />
Split Set x3<br />
Dumb bell chest press x 10<br />
Narrow dumb bell chest press x 10<br />
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Ladder Set x3<br />
Cable - Shoulder Pull x 10<br />
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Split Set x 3<br />
Cable front raise (palms up) x10<br />
Cable front raise (palms down) x10<br />
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Split Set x 3<br />
Seated Fly (eccentric) x 5<br />
Seated Fly (concentric) x 10<br />
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Then finish on abs - 3 x 20 Captains Chair -
Back session today....<br />
W/up 500m row<br />
Lower Back<br />
3 x Hyperextensions with weight x 10<br />
Middle Back<br />
3 x Seated cable rows x10<br />
3 x Bent over row x10<br />
Lats<br />
3 x Lat pull downs x10<br />
3 x Assisted Pull ups x10<br />
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Abs - V ups & Captains Chair
