Cuts Like a Knife: The De-fatting of K-Court

[somewhattossedup]

Way to stick out the ass kicking HGM!!! I can remember when I was struggling to get through it. It was brutal to say the least. I am really really glad I stuck with it. It was the most rewarding program I have completed. You really feel like you have acomplished something when you get through each phase. I will never forget the feeling of finishing phase 10. I was very proud of myself. Keep on keeping on man. I am checking on you.....

[K-Court]

WEEK 3, WORKOUT 2 (Jan 28/06)

QUAD 1:
Pullup 3X8 @ b/w + 20
BB Squat 3X8 @ 225
DB BP 3X8 @ 75 (EH)
BB Romanian DL 3X8 @ 215

QUAD 2:
Dip 3X8 @ b/w + 35
BB Lunge 3X8 @ 125
Cable Seated Row 3X8 @ 140
Hanging Leg Raise 3X12 @ b/w

Felt a little tired today. This really seemed to take a lot of energy out of me. Muscles were firing but just felt exhausted. I suspect it was diet related as I hadn't eaten much during the day prior to the workout (yeah, I know - stupid - but kids' activities and what not got in the way). I did manage to increase a few of the weights however ... squat, RDL, dip, lunge, row. I was pretty pleased with my 225 on squat - have never done 8 reps with 4 plates!

Thanks for the comments, guys. Oxymoron, the StairMaster works pretty well for HIIT, I find, though the transition between intervals is a little slow fro my liking.

Chris - you're right about the weight increases. It becomes more and more difficult to increase as you progress - the very small increments help to achieve gains.

Nick - how is your diet doing? Are you managing to stay on track? As you know, weight loss is really all about diet.

Tossed-up, I'm only doing phase 1 this time around. I did the whole HGM program in 2004 and, like you, loved it. It was a great sense of accomplishment finishing the damned thing. This time around, I"m just using IM as a weight loss program, as I remember it was pretty effective at the beginning of '04. Probably do 2 more weeks then move on to something else. Nice to know I can still do this though (and with a LOT heavier weights this go around!)

Cheers, guys. Onward ...

[K-Court]

CARDIO DAY (Jan. 30/06): For reasons I won't bore you with, I got about 3, maybe 4 tops, hours of sleep last night and I just couldn't face HIIT today. High intensity wasn't gonna happen! I did get my ass to the gym though and did 20 minutes on the recumbent stationary bike using the hill program. Level 8, alterating between 80 and about 125 rpm.

Afterwards, I did about 20 minutes of ab work to finish it off.

Glad I went .... now, if only I could nap at work! [img]/images/graemlins/frown.gif[/img]

[ninja]

Diet es muy sucko.

Gotta start eating better. I've stocked the fridge with cheese, ham, chicken, natty pb and other good stuff. It's just when I go to spend my points and eat at the dining halls, I get F*(ked.

And if it makes you feel any better, I took a two hour nap at 5, and I didn't want to get up. It felt sooooooooooooo good.

[Deserve]

I would pay to be able to nod off at work even one a week.

[K-Court]

Maybe you should suggest it as an addition to your benefit plan, Gabe. [img]/images/graemlins/wink.gif[/img]

[K-Court]

WEEK 3, WORKOUT 3 (Jan 31/06)

QUAD 1:
Pullup 3X8 @ b/w + 20
BB Squat 3X8 @ 225
DB BP 3X8 @ 75 (EH)
BB Romanian DL 3X8 @ 225

QUAD 2:
Dip 3X8 @ b/w + 35
BB Lunge 3X8 @ 125
BB Bent Over Row 3X8 @ 125
Hanging Leg Raise 3X12 @ b/w

Managed to pull my hammie a bit on my left leg doing RDL's. Probably didn't warm up enough. D'oh. Feels fine now. Shoulder is bugging me a bit still from the glitch on the DB bench the other day. May have to go see the physio if it doesn't improve.

Well, I"m done with the 8-rep scheme. Going to drop to the 4 to 6 rep range for the next couple of weeks. Then, I"ll be looking for a new program in mid-Feb.

Onward ....

[hard_rox]

Nice work, Rob. You're using some serious weight on those exercises. I hope the shoulder issue cleans up quickly.

[K-Court]

CARDIO DAY (Feb. 1): HIIT on the StairMaster. 1 minute warmup; 10 mins (5 sets) at 30/90 sec intervals @ 150rpm/60rpm; one minute cooldown. 12 minutes on stationary bike (hill program - level 8).

Bunch of ab work afterwards - weighted (15lb DB) situps (no assist), side leg raises, cross-over crunches, double-leg bicycle, amd the one where you lie on your back with your legs straight up in the air and raise your butt up and down (there's gotta be a name for that! LOL). Two sets in circuit. 15 reps each.

[K-Court]

So, for part 2 of the program, I am dropping the reps into the 4 to 6 rep range and upping the weights somewhat. I'm also going to replace RDLs with DLs and do incline DB bench instead of flat. Here are today's numbers:

WEEK 4, WORKOUT 1 (Feb 2/06)

QUAD 1:
Pullup 3X6 @ b/w + 35
BB Squat 5,5,4 @ 245
DB Incline BP 3X8 @ 55 (EH)
BB DL 3X6 @ 275

QUAD 2:
Dip 3X6 @ b/w + 45
BB Lunge 3X6 @ 135
BB Bent Over Row 3X6 @ 135
Hanging Leg Raise 3X12 @ b/w

I could have gone heavier on the incline press but my stupid downtown gym has a very limited range of DBs. The 65s and 75s are worthless pieces of sh*t quite frankly. May have to sub something here. Anyway, because I only used 55s, I did 8 reps each set. Will be able to go heavier on the lunge and rows next time too.

The DL was tough. I have gone heavier before but not in the context of a quad. It was amazingly tough to eke out the last couple of reps.

Now for the scary part. On my 4th rep of my last set of squats, I started to lose it. I started to lean forward and the bar rode up on my neck. I teetered in the balance for what seemed like an eternity before forcing my neck back against the 245 pounds pressing on it and got upright again. The neck felt nasty at first but I did some stretching and it seems fine now. That has never happened before and it scared the sh*t out of me. I think I may have lost focus for a minute. MUST NOT DO THAT AGAIN!!

Onward ...

[hard_rox]

[ QUOTE ]
I think I may have lost focus for a minute.

[/ QUOTE ]
Stop staring at the lycra booty and you'll be fine. [img]/images/graemlins/laugh.gif[/img] I hope you at least set the safety pins to the appropriate height before going to la-la land. [img]/images/graemlins/smirk.gif[/img]

Nice job on the DLs. How are the dips affecting your shoulder issue?

[Mahler]

Hey, Rob,
You are pushing some good numbers there. Those squats are looking great. That feeling when you think you are going to lose it is a real slap. I see I have my work cut out for me to keep up.

Mahler

[K-Court]

Greg - let's just say the event was a wakeup call for paying more attention to safety issues. :freaking embarrassed icon: As for the dips, no they don't seem to affect my shoulder as long as I don't go below parallel.

John - thanks for the props. And yet, in my mind, I am still trying to keep up with you! [img]/images/graemlins/smile.gif[/img]

[K-Court]

CARDIO DAY (Feb. 3): HIIT on the stationary bike. 1 minute warmup; 8 mins (8 sets) at 15/45 sec intervals @ ~150rpm/80rpm; one minute cooldown. 10 mins total. Then 10 minutes on StairMaster (hill program (#9) at level 12).

Bunch of ab work afterwards - weighted (25lb DB) situps (no assist), side leg raises, cross-over crunches, double-leg bicycle, etc. Same as last time. Two sets in circuit. 15 or 20 reps each depending on the exercise.

Oh, forgot to add, neck feels fine after yesterday's exercise in stupidity. I lucked out.

[K-Court]

WEEK 4, WORKOUT 2 (Feb 5/06)

QUAD 1:
Pullup 3X6 @ b/w + 35
BB Squat 3X5 @ 245
DB Incline BP 3X6 @ 65 (EH)
BB DL 3X6 @ 275

QUAD 2:
Dip 3X6 @ b/w + 45
BB Lunge 3X6 @ 145
Seated Cable Row 3X6 @ 150
Hanging Leg Raise 3X12 @ b/w

Good workout today. No mishaps on the squat this time and got all 5 reps in on each set. Will try for 6 next time. Now as for the diet .... well, it was Super Bowl .... guilty as charged! [img]/images/graemlins/frown.gif[/img] Tomorrow is another day ...

Onward!

[Mahler]

Rob,
Great numbers on the squat. I am doing 3x8x205 in my current routine, so you are out in front. Deads are still my best lift. I finished last week with 3x10x245 so I have to up the ante to keep abreast.
Great progress, my friend.

When you are doing the hanging leg raises are you bending the knees or keeping legs straight out?

M

[K-Court]

Thanks John. Your DLs are impressive. It's all I can do to get the 6 reps up at 275. No way I'd get close to 10; not even sure I could do it at the weight you're doing. Nice.

As for the HLR's, I do them with legs straight out (or as straight as I can get them - there is a bit of a bend at the knee but only a slight one).

[Iamjennmedic]

You have some great numbers here. Wow. I just started the hanging leg raises and totally love them, although I am now where near the caliber you are at. Keep up the great work.