Fatbusting: DK fatlog
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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. -
[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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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TABATA HELL!!<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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Great work out! -
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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Great effort!