Fatbusting: DK fatlog

Paekakboyz

shit dK that makes me sweat just reading it! Supersets are MEAN! but from your updates its working a treat, keep it bro!

dK

Just back from another session..... 
5min - Orbital w/up 
500m Row - max 30rpm - 1.42, good time and felt really good form wise 
5 min run at incline 10,speed 10 - did I mention I absolutely had the tread mill!!!1! 
3 x 1 arm assisted chin ups - really felt the burn in my shoulders 
5 min wall sit - medieval form of torture 
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 
 
Weight fluctuating between 94-96kg

dK

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. 
 
Leg press (3x15) - start - 82kg - now - 134kg - 1 rep max 184kg 
Lunges - s - 3x10 L/R - n - 3x15 L/R with 2 x 14kg dumbells 
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 
These next two are my weakest as I have dislocated both my shoulders playing rugby 
Assisted Chin up (3x15) - s - 91kg assist, my weight was around 105kg, so 14kg lift - n - 63.5kg, weight 95, so 31.5kg lift 
Shoulder press (3x15) - s 22.5kg - n - 36kg - 1 rep max - 50kg?? 
Ab-X -s- 3x20 - n 3 x 20 with a 6kg weight held in my feet and completing the exercise with my legs extended 
Bridge - s - 30 secs - n - 2min 30 
 
Very happy with the improvements!!!!

dK

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.

dK

Another session today (what am I thinking 2 sessions in 2 days with the PT :slaps forehead:) 
 
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 
 
5 min - Orbital w/up 
500m row - 1.43 
3 x 20 Captains Chair (straight leg) 
3 x 12 Bench Press @ 50kg 
Assisted Dips- lifting 40kg 
3 x 12 - Tricep pull downs (with rope and double pump triceps at the bottom of the pull down) 
Superset 3x Front/3x Side Lats 
 
THEN my PT turns up. . . . . . . . 
 
3 x 15 Squats on a bosu ball (standing on flat side) 
3 x 10 ball catches (on each leg) while balancing on 1 leg on a bosu ball (standing on round side) 
3 x 15 Nordic Hamstring 
[video=youtube;YhgbXCY_E88]

3 x Superset Leg Extension 
3 x 5 eccentric @ maximum plates (think 130kg) on a 8 second rythm 
3 x 10 conentric @ 50kg 
3 x 15 Side extension with 4kg weight on each side 
1 x 15 Captains Chair (straight leg) 
 
GREAT GREAT WORKOUT!! 
 
mind you I can't walk

dK

Arms today. Supersetting bicep & tricep. Concentrating on form 
 
Warm up 
5 min orbital 
500m row - focus on strokes pm and use of arms 
 
3 x 10 Barbell curls 
3 x 10 Tricep Kick backs 
 
3 x 10 Eccentric Curls 
3 x 10 Skull Crushers 
 
3 x 10 Preacher Curls 
3 x 10 Tricep pushdowns with rope 
 
3 x 21s 
3 x 10 one arm dumb bell extensions 
 
Then Abs 
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 
2 x 20 V up's 
2 x 20 Captains chair

dK

Fluctuating between 93-94kg 
 
Today 
4 x 500m Interval rows with 1 min rest = 1.44.2, 1.44.2, 1.49.1, 1.52.0 
 
Bosu ball work out 
Squat balance on bosu ball then catch and throw 5kg medicine ball x20 
Side throws on bosu ball x20 each side 
2 supersets 
20 x v-ups balancing on bosu ball (Don't know the names of exercises) 
20x each side - While in press up position on bosu ball bring leg to elbow while balancing. 
20x each side - While in press up position on bosu ball drop down on to elbows and then back up. 
 
Shuttle runs with 5kg ball then 5 press ups with one arm on the ball x 20 
 
40 x dumb bell punches starting at 1kg until unable to complete the sets without stopping. Managed to get to 4kg

dK

Ooopps... Forgot the Squat + Dumbell Thrusters 2x20 & Lunges + Front Lat raises 2 x 20 on each leg. Both on the bosu ball

dK

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. 
 
Today was chest and shoulders 
Split Set x3 
Dumb bell chest press x 10 
Narrow dumb bell chest press x 10 
 
Ladder Set x3 
Cable - Shoulder Pull x 10 
 
Split Set x 3 
Cable front raise (palms up) x10 
Cable front raise (palms down) x10 
 
Split Set x 3 
Seated Fly (eccentric) x 5 
Seated Fly (concentric) x 10 
 
Then finish on abs - 3 x 20 Captains Chair

dK

Back session today.... 
W/up 500m row 
Lower Back 
3 x Hyperextensions with weight x 10 
Middle Back 
3 x Seated cable rows x10 
3 x Bent over row x10 
Lats 
3 x Lat pull downs x10 
3 x Assisted Pull ups x10 
 
Abs - V ups & Captains Chair

dK

Haven't been updating for a while, but the gym sessions are same ol' same ol', so not much to report. Down to 93kg

dK

The journey continues. Been working again for a month, so scheduling becomes more of an issue. Getting in a least 2 sessions a week, need to up that to three. Mind you my total commute per day is almost 4 hours. 
 
Weight ranges from 92.5kg to 94.kg, feeling stronger and feeling good. 
 
If you want a bit of a ;laugh, I did some modelling for a friend 
 
[url]http://www.krachtportret.nl/projects/patrickphillips/index.htm[/url]

dK

I have been working on Tabata series with my PT. I have reduced the PT sessions to only 1 per week, so I really want to burn myself out during these sessions. For those not familiar with the Tabata workout, it is completing as many reps as possible in 20 seconds with a 10 second break, and repeat this 8 times for each exercise and that is one set. 
 
Today's session was a killer.

Bench Press - low weight (20kg + bar)
Bench Squats - body weight, squat until butt hits bench
Assisted Chin Ups - low weight, set @ 86kg, so only lifting about 8kg
Captains Chair - knees up to chest, no swinging
Cycle Sprints - setting at 10, maximum speed and hold for as long as you can (within the 20s period)
Long-arm crunches - on a bosu ball
Press Ups to finish 
 
So we covered pretty much all major body parts and I certainly am feeling it now. Was able to beat my total reps for all exercises except the Captains chair because he wouldn't let me cheat!

dK

Same ol' same ol' with the gym, with the PT mixing it up a bit for variety and to keep my motivation up. I have been travelling a lot the last few weeks so haven't been a frequent gym goer and it has been 2 weeks since my last PT session. I have developed a 'Hotel Room' workout, based on Tabata and using the Tabata timer app. Basically it is 4 exercises repeated 4 times and only takes 10 minutes.

Press Ups - focus on good form and deep presses, as quickly as possible
Squats - as above
Crunches - good form
Burpees 
 
Once completed the 10 minutes then I do a wall sit (2 mins) and finish with the plank (2 mins). So after a 15 minute workout you feel pretty knackered. 
 
I have also started playing basketball after 10 years. Having played a lot of basketball in my past it didn't take much time to get back into it BUT here are a few home truths from a almost 44 year old b-ball player - I cannot jump anymore, I cannot shoot anymore, and the day after I couldn't walk anymore <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />

BartMan

[QUOTE]I have also started playing basketball after 10 years. Having played a lot of basketball in my past it didn't take much time to get back into it BUT here are a few home truths from a almost 44 year old b-ball player - I cannot jump anymore, I cannot shoot anymore, and [I][B]the day after I couldn't walk anymore [/B][/I]<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />[/QUOTE] 
 
Ain't that the truth! Once a week, twilight netball 30 minutes. Kills you, but still it's all out to win while on the court - the competitive streak is always there, just the means to execute are fading away... Although i can still bully the youngsters by being 'clumsy'...

dK

Basketball again this weekend. Didn't finish the 2hrs as I had feet issues due to the crappy boots I bought. Need to replace. Was schooled by the woman I was marking, she was quick, shot off both hands and found out after she played 4 years of College ball back in the US, so didn't feel too bad. 
 
Tabata session today with PT. Managed to beat all my reps/times so feeling in a bit of pain at the moment.

dK

First cricket training last night, feeling the benefits of the fatbusting. Bowling felt good, nice rhythm, bowling well within myself. Batting was better seemed to be seeing it like a basketball. ONly problem is I went to the physio in the morning to talk about the pain in my shoulder that I have had for the last 7 years (probably should have gone earlier). I have a hyper mobility issue in my right shoulder where the collar bone, shoulder bone connect. This means that I can't do any overhead pressing or lifting my arm (when in front of me) above horizontal. Bowling was fine, but the batting did cause me pain. He suggested 2 choices, give up sport (not an option) or manage the pain on a day to day basis, which I have been doing for the last 7 years.

BartMan

Ahh, so not being fat or overweight fat is better to play cricket with. Please write a letter to Hooroo, and Jessie fat bastard Ryder :fishing:

dK

My PT must have been reading the forum, as he has just purchased a set of Kettle Bells. We were using the 16kg, 20kg & 24kg weights. 
Warm up 
Loosening the muscles I was going to use.

Deep squats x20 - no weights slow and easy rhythm
Jump squats x 20
Facing the wall squats x20 - stand 10cm away from the wall, this is to stop you leaning too far forward
One arm shoulder shrugs x10 L & R - Using the smith machine lying underneath with one arm on a bar, fulcrum on your heels, then shrug up with the shoulder
16Kg KB one arm swings, controlled swing starting with low swings working to high swings by rep 15, then last 5 high swings. Emphasis on using hip flexors and lower back arched
From a standing position, bending down and stretching arms as far as you can (ideally so your palms touch the floor) while your legs are straight.I couldn't touch the floor.
Stretch forward once in this position and walk forward on your hands, ensuring you stretch hips, lower back, shoulders, until you are in a 'high' plank position
Walk hands backwards until you are in original bent over position, push nose towards knees to stretch hammies
Walk hands forward until in plank/press up position - stretch neck left and then right. Swing leg underneath body to stretch hip flexors (L&R)
Walk hands backwards until you are in original bent over position, push nose towards knees to stretch hammies
Walk hands forward until in plank/press up position - stretch neck left and then right. Swing leg away from body to stretch hip flexors (L&R) 
Warm up done 
 
Tabata time 
Using 24kg KB, as many as you can in 2 minutes then 1 minute rest
1st exercise - KB two arm swings
2nd exercise - wide arm push-ups
3rd exercise - KB Cleans
4th exercise - Abs - Double Crunches
Last Exercise - KB Clean then Squat (you clean once then squat 3 seconds down, 1 second up) 
Then repeat. 
 
At the end he showed me the 'king' of KB work outs, the KB swing, to clean to snatch, he did it with 24's, I did it with 16's. Will increase weight next time. 
 
He described this as the basic KB workout, with simple movements. As we progress he said we will increase weight and then increase complexity. It was a great workout.

ACT Crusader

Nice workout there dK. KBs become "addictive" 
 
Steve Cotter's vids on YouTube are very good

The Silver Fern

Fatbusting: DK fatlog