Cuts Like a Knife: The De-fatting of K-Court - Page 3 - JP Fitness Forums

K-Court · 02-07-2006, 09:48 AM

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Same direction but different speeds. I agree - a little hard on the stomach!

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Um, no, they are really spinning different directions. If you take a bird's eye view, your maple leaf is spinning clockwise, while mine is spinning counter-clockwise, and a bit faster. I think I still need to rethink that avatar. . . . [img]/images/graemlins/crazy.gif[/img]

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That's very weird, Jamie. On mine, they're both spinning clockwise. [img]/images/graemlins/confused.gif[/img]

Bond007 · 02-07-2006, 10:22 AM

Well, fuck it! How's this one??

K-Court · 02-07-2006, 11:27 AM

Sweet. Much easier on the tum! [img]/images/graemlins/smile.gif[/img]

K-Court · 02-07-2006, 11:58 PM

OK, first the workout and then the measurements.

WEEK 4, WORKOUT 3 (Feb 7/06)

QUAD 1:
Pullup 3X6 @ b/w + 35
BB Squat 3X6 @ 245
DB Incline BP 3X6 @ 70 (EH)
BB DL 3X6 @ 275

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

The only problem today was that I got a little fatigued in the legs by the end and the last set of lunges was pretty nasty. I even stumbled on one rep but recovered nicely and didn't make a fool of myself. :/ Proud moments ... managed all 6 reps on each set of the squats today, and upped my DB bench to 70s. Sweetness.

Now for the measurements. The numbers in brackets are the change since beginning the cut on Jan 13.

Neck 16 (0)
Chest 43.5 (-0.25)
Bicep 15 (-0.25)
Forearm 12.25 (0)
Waist 33 (-1)
Abdomen 34 (-1)
Hips 39.25 (-0.5)
Thigh 25 (0)
Calf 16 (0)
Wrist 7 (0)
Weight 189 (-6)
Estimated BF% 13.5 (-1)

I'm reasonably happy with this. If I can just keep it up until the summit.... !!!

Deserve · 02-08-2006, 09:02 AM

Am I correct to assume your measurements are flexed?

K-Court · 02-08-2006, 10:17 AM

Yes, absolutely, Gabe.

K-Court · 02-08-2006, 04:20 PM

CARDIO DAY (Feb. 8/06): Changed things up a bit today. I did the stationary bike but instead of speeding up for the intense interval, I upped the resistance way more than usual (to the max) and kept the rpms the same. And I lengthened the intense interval to 45 secs. It was a killer, especially coming about 13 hours after my lifting workout. Ouch.

So, it was stationary bike, level 12/level 2, 80 rpm throughout, 45/135 sec intervals. 2 minute warmup; 6 intervals (18 mins) for 20 mins total.

CAchief · 02-08-2006, 09:20 PM

wow Rob. Sounds like you are going to this hard. Good work man.

oxymoron · 02-08-2006, 09:28 PM

45/135 - that's a new interval to me. My most painful are 90/120.... The resistance method is the one I usually use as well. Looks like you are making great progress!

K-Court · 02-08-2006, 10:55 PM

Oxy, I started doing that interval when I did S2B. In that program, the authors recommended doing HIIT at a 1 to 3 ratio, so for every fast interval, the slow interval was 3 times as long. I've stuck with that since and done 15/45, 20/60, 30/90 and 45/135 to to switch things up. I usually do either stationary bike or StairMaster. I'd like to do treadmill but I find it kills my knees and lower back unfortunately.

Mahler · 02-09-2006, 09:32 AM

Rob,
Great going. I really liked the 45/135 interval suggested in S2B as well. I did mine on a treadmill, however. Good progress, my man.

Mahler

K-Court · 02-09-2006, 10:40 AM

Thanks, John. Appreciate it. You still doing HIIT?

K-Court · 02-10-2006, 02:56 PM

WEEK 5, WORKOUT 1 (Feb 10/06)

QUAD 1:
Pullup 3X6 @ b/w + 40
BB Squat 3X6 @ 245
DB Incline BP 3X6 @ 70 (EH)
BB DL 3X6 @ 275

QUAD 2:
Dip 3X6 @ b/w + 50
BB Lunge 3X6 @ 150
Seated Cable Row 3X6 @ 160
Hanging Leg Raise 3X12 @ b/w

Quite pleased with the w/o today. Lots of energy. Upped the weight by 5 lbs on both pullup and dip and still made all 6 reps in each set. I was thinking I'd have to drop to 5 or maybe 4 but I just kept going. [img]/images/graemlins/smile.gif[/img] Also upped the cable seated row by 10; and the lunge felt much more solid, particularly in the first 2 sets.

Onward ...

K-Court · 02-10-2006, 03:02 PM

Oh, forgot to mention. I almost gave someone a heart attack today. I was doing DB Incline BP and at the end of each set I always drop the DBs because of my shoulder issue. Generally not a big deal; it's onto a rubberized floor. It does make a good thump though. Well, today I was on the incline bench at the very end of the row. Right next to me is the stretching area and about 3 or 4 feet away (on the other side of a stub divider bench) was this little old lady doing her crunches on a mat. Well, when I dropped the 70s, she shot bolt upright with this look of horror on her face. Poor thing. I think she must have thought we were experiencing the "Big One" or something. It WAS however all I could do not to start laughing ... I know, evil streak. It just looked so damned funny. [img]/images/graemlins/laugh.gif[/img]

K-Court · 02-11-2006, 05:35 PM

Took the dog for a 6km walk along with my wife and son today. It was a drop-dead gorgeous sunny day and warm too. Almost didn't need a sweater. We went around the head of the inlet, the trail meandering along by the seaside. Lots of seabirds, squirells, etc. There was a sign warning of a bear sighting but I think it was fairly old. We certainly didn't come across one! It wasn't terribly taxing fitness-wise, but it was sure a nice way to spend a couple hours. [img]/images/graemlins/smile.gif[/img]

oxymoron · 02-11-2006, 08:25 PM

Sounds great! Actually, we had a great day here as well - perfectly clear/sunny and warm. What a strange winter (lack of) we are having here. I hope we aren't going to get hammered in March-April. Never mind - we're 'escaping' brown-ville at the end of March for the Island - GREEN!

Love the story about the little old lady! What a laugh!

K-Court · 02-12-2006, 09:08 PM

WEEK 5, WORKOUT 2 (Feb 12/06)

QUAD 1:
Pullup 3X6 @ b/w + 40
BB Squat 6,6,4 @ 245
DB Incline BP 6,6,8 @ 70 (EH)
BB DL 3X6 @ 275

QUAD 2:
Dip 3X7 @ b/w + 50
BB Lunge 3X6 @ 155
Seated Cable Row 3X7 @ 160
Hanging Leg Raise 3X12 @ b/w

Not a particularly good workout today. Lacked focus and resolve, and my legs felt fatigued. I psyched myself out totally on squat at a number I've done in three previous workouts and only got 4 reps on the last set. Pissed me off royally, so I pulled off a couple extra reps on DB bench to make myself feel better. [img]/images/graemlins/smile.gif[/img]

On the second quad I increased reps by one on dip and cable seated row and upped the weight by 5 on lunge (which was a killer).

Gotta refocus for Tuesday. I want more workouts like last Friday and fewer like today!

K-Court · 02-12-2006, 09:11 PM

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Never mind - we're 'escaping' brown-ville at the end of March for the Island - GREEN!

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As in Vancouver Island, Oxy? Whereabouts?

K-Court · 02-13-2006, 04:22 PM

CARDIO DAY (Feb 13/06): 15 minutes on the recumbent stationary bike. Random setting; level 8. Followed that by some bicep work (to stop the shrinkage??) and ab work. Tried a new one today ... full situps with arms raised over my head. 20 reps. Man, was that a killer; talk about feeling the burn! Sweet. [img]/images/graemlins/smile.gif[/img]