Fatbusting: DK fatlog
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<p>Friday</p>
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<p>As a Birthday gift to myself I cranked out the following;</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Warm Up - 5 minutes ride</span></p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Squat - Changing the approach. 5x20kg, 5x40kg, 5x60kg, 5x80kg, 5x100kg, 3x110kg, 5x100kg, 5x80kg, 5x60kg - I was buggered</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Deadlift - 3x12 @60kg</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">I ran out of time, whole workout took an hour. </p> -
<p>Took a couple of days off because I have a lingering cold, the price you pay for having kids at school.</p>
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<p>Wednesday</p>
<p>Wanted to do a bit more Cardio/HIIT type stuff, so cranked out this today</p>
<p>5 minute warm up Elliptical</p>
<p>Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p>Super Set x3 (45sec rest)</p>
<p>10 x 4kg Dumbbell Lateral Raise</p>
<p>10 x 4kg Dumbbell Front Raise</p>
<p>Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p>Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p>500m Rows x 3, average time 1.55 per 500m</p> -
<p>Friday</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5 minute warm up Elliptical</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Prison Squats, 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Super Set x3 (45sec rest)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">10 x 4kg Dumbbell Lateral Raise</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">10 x 4kg Dumbbell Front Raise</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Seated Chest Press @22.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Cable Seated Row @27.5kg 3 x 20 completed at a fast pace (30sec rest betweens sets)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Didn't feel that the Wednesday work out had enough "stuff" in it. So planned to add a pyramid set of Deadlifts</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">completed, Deadlift 1x5 @60Kg</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Then, phone goes, escalation at work, had to run home and join a conference call</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">So didn't finish, but I suppose you could add a 400m jog/shuffle/limp/hobble/sprint to the workout </p> -
<p>Went and saw the PT today to see where I was strength and fitness wise.<br>
10 minute warmup on the bike (after biking to the gym)<br>
5x 30/30's on the rower, speed below 1:45/500m, average time 1:41<br>
Superset<br>
Hang Snatch x15 with the bar 20kg<br>
KB swings x20 @24kg<br>
BB press x10 @50kg<br>
repeat<br>
5x 30/30's on the rower, speed below 1:45/500m, average time 1:48, last 2 sets were killers, only managed 1:50's<br>
90 second plank<br>
90 second wall sit<br>
2x10 boxing. L,R Jab then high kick each side.<br><br>
The verdict<br>
Work on's - upper back mobility, calf mobility, more core, endurance<br>
Well dones - hip mobility, strength, explosive cardio</p> -
<p>Legs today, only a short session (only 2 exercises) due to deadlines at work</p>
<p>Warm up - 5 min Bike</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Squat - 5x20kg, 5x40kg, 5x60kg, 5x80kg,5x90kg, 5x100kg, 3x105kg, 1x110kg, 5x80kg, 5x60kg - added a few smaller step ups in the pyramid this time, but it had an effect on the 110Kg</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Deadlift - 3x12 @60kg - speed work.</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Good work out and when you actually see it typed out, that is a shit load of squats :idiot2:</p> -
<p>Sure is mate.</p>
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<p>I find my strength tapers off pretty quickly so have been focusing on doing only as much warmup as required and then getting stuck in to the heaviest sets before i tire.</p>
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<p>What are your rest periods between sets like? Makes a massive difference in the heavier stuff.</p> -
<p>and at least you got there!! that is much better than not even leaving the house bro. Nothing wrong with listening to your body too if you aren't feeling it.</p>
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<p>Monday</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Squat, 5x20, 5x20, 5x45, 3x70, 2x90, 3x110, 2x110, 1x110</span></p>
<p>Bench, <span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x20, 5x20, 5x30, 3x40, 2x50, 4x55, 5x55, 3x55</span></p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">DL, </span><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">5x60,5x60, 3x70, 2x100, 3x110</span></p> -
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Arial, sans-serif;">Wednesday</span></p><p></p>
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Helvetica, 'sans-serif';color:#282828;">Squat, 5x20, 5x20, 5x45, 5x70, 2x90,1x112.5, 2x112.5, 1x112.5 - New PB on squats<br>
OHP, 5x20, 5x20, 5x25, 5x30, 2x35, 2x5x40, 4x40 - New PB OHP<br>
Power Clean, 5x20,5x20, 5x30, 5x35, 2x45, 5x3x52.5 - New PB</span><span style="font-size:10.5pt;font-family:Arial, sans-serif;"></span></p><p></p>
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Arial, sans-serif;"> </span></p>
<p style="margin:0in;"><span style="font-size:10.5pt;font-family:Helvetica, 'sans-serif';color:#282828;">Good work out. Had more in the tank for the squats, so will maintain the weight for Friday and increase the reps.</span><span style="font-size:10.5pt;font-family:Arial, sans-serif;"></span></p><p></p> -
<p>dK, have you thought about starting heavier on your squats? From your numbers I reckon you could kick off at 60kg pretty easily and still work right up to 112.5 (and beyond!). Do you find the warm-ups at 20kg to be too light now? </p>
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<p>Primo work on all the PB's too - it's choice when you start to see progress across all of your lifts. </p> -
Saturday<br>
Squat, 5x50, 5x50, 5x70, 3x80, 2x100, 3x112.5<br>
Bench, 5x20, 5x20, 5x30, 3x40, 2x50, 3x5x55<br>
DL, 5x60,5x60, 5x80, 2x100, 3x115 - PB DL<br><br>
Paekak, I tried the starting heavier, but I struggled on the squats. It probably doesn't help that I haven't worked out my pre workout diet. I had a smoothie with coconut milk, milk, whey protein, spinach and almonds.<br><br>
I have also started taking creatine. I am loading up on 1/2 a teaspoon with fruit juice, 4 times a day for 10 days. Hope this will also help my gains. -
<p>Hmm, I try and not eat anything for at least an hour before working out (unless you count a supplement/pre-workout). Do you guys have a similar cut off point? If I'm not having pre-workout I quite like a dose of caffeine before hitting the tin.</p>
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<p>dK, presumably it's the weight rather than the volume that gets you when you start heavier? From your training log I'd have a crack at 550 then 570, 3-490, 2100, 2112.5, 1-2112.5, then a couple more sets at either 100 or 90. ie staying as heavy as you can but hitting 4-5 reps. A final set to failure (with attention to form) at 50 or 60kg. Warming up properly without tapping yourself out can be tricky. </p>
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<p>But you are making clear progress bro so it's all good! tis part of the fun in working out the best way to push yourself and chase them gains!</p>