Cuts Like a Knife: The De-fatting of K-Court - Page 4 - JP Fitness Forums

Bond007 · 02-17-2006, 11:29 AM

Oh, I see how it's going to be. Since I'll only have to fork over enough cash for the summit fees AND gasoline, y'all are gonna expect me to pay for your sorry asses, eh??? [img]/images/graemlins/wink.gif[/img]

K-Court · 02-17-2006, 12:18 PM

Ummmmmm ........ yes. [img]/images/graemlins/laugh.gif[/img]

K-Court · 02-17-2006, 04:21 PM

CARDIO DAY (Feb 17/06): 20 minutes HIIT on the Stair Master. 2 minutes warmup, then 6 sets at 45/135 intervals. 150 ft/min and 60 ft/min. Almost freakin' killed me. The 6th set was a sheer act of willpower. Followed the cardio with some bicep isolation work (I want guns, dammit!!)and ab work.

Deserve · 02-17-2006, 05:37 PM

Look at you adding things to HGM. [img]/images/graemlins/smile.gif[/img] You have to much free time. with that said I'm thinking about adding some work my self. Me and a neighbor are starting to have a firendly fitness competion in preparation for his Vegas birthday party in June. I'm glad to see you're still hitting it hard.

Pool ready baby!

K-Court · 02-19-2006, 05:53 PM

WEEK 6, WORKOUT 2 (Feb 19/06)

QUAD 1:
Pullup 3X12 @ b/w
BB Squat 3X12 @ 155
DB Incline BP 3X12 @ 60 (EH)
BB RDL 3X12 @ 160

QUAD 2:
Dip 3X12 @ b/w + 10
BB Lunge 3X12 @ 100
Cable Seated Row 3X12 @ 110
Hanging Leg Raise 3X12 @ b/w

Got 'er done. Increased some of the weights. One more to go! Woohoo.

Deserve · 02-20-2006, 08:38 AM

Got er' done. Are you practicing for your trip down South? If you start quoting Nascar I'm outta here.

K-Court · 02-20-2006, 10:15 AM

Yes, my Berlitz tapes on Southern lingo is coming in handy, don't ya'll think? [img]/images/graemlins/laugh.gif[/img]

BFG · 02-20-2006, 10:19 AM

PMSL thats soooo funny!

As for quads yikes know how they feel! have you had to lay on the floor afterwards gasping and praying for the porcelain? (not sure you use that expression but am sure you will catch my drift!)

Mahler · 02-20-2006, 11:13 AM

Damn, Rob,
Those pullups are staring me in the face. I can never do 3x12. I am lucky to crank out 5 good ones. Great going.

Mahler

K-Court · 02-20-2006, 01:18 PM

BFG, haven't yet had to speak into the big white telephone but I am pretty gassed by the end of each quad. And by the last set, I'm pretty much done. It's really a force of will to get through it particularly in the first quad. I am definitely huffing and puffing and seeing stars by the end.

John, pullups have always been one of my strengths. Even starting in HGM two years ago I could usually get 12 in the first set. The tricky bit was getting the higher numbers in subsequent sets. This time around, I can tell how much stronger I am as a result of the strength/hypertrophy programs I did in '05. While the couple reps of the last set of 12 are difficult, they are now doable.

Bond007 · 02-20-2006, 04:20 PM

[ QUOTE ]
Yes, my Berlitz tapes on Southern lingo is coming in handy, don't ya'll think? [img]/images/graemlins/laugh.gif[/img]

[/ QUOTE ]

Hmmmm, didn't know anyone was ever able to translate Southern. Even the Rosetta Stone can't. [img]/images/graemlins/wink.gif[/img]

Bond007 · 02-20-2006, 04:22 PM

btw, Rob, how was the diet this past weekend? While I didn't get in all the cals I'm supposed to, it was my first weekend in a very, very, very long time that was completely clean. YIPPPPEEEEE!!!

K-Court · 02-21-2006, 12:42 PM

Jamie, the diet was decent. No booze. No desserts. Pretty clean all in all. Didn't count cals but hey, it was the weekend after all! [img]/images/graemlins/tongue.gif[/img]

CARDIO DAY (Feb 20/06): 15 minutes HIIT on the stationary bike.2 minutes warmup at level 4, then 10 sets at 15/45 intervals. Level 10 @ 150+rpm/level 3 at 80rpm. 3 min cooldown at level at level 4, 3 and 2 at 80rpm. Pretty tuckered by the 10th interval even with the short intense intervals.

Followed the cardio with some bicep isolation work (oly bar only 3X15 ... NOT in the squat rack!! [img]/images/graemlins/laugh.gif[/img], and alternate sets of ez bar curl 3X8 at 85lbs). Finished off with 15 mins of ab work. One of the things I did was full situps with my hands over my head - that was cool, but tough.

K-Court · 02-21-2006, 11:54 PM

WEEK 6, WORKOUT 3 (Feb 21/06)

QUAD 1:
Pullup 3X12 @ b/w
BB Squat 3X12 @ 160
DB Incline BP 3X12 @ 60 (EH)
BB DL 3X12 @ 160

QUAD 2:
Dip 3X12 @ b/w + 10
BB Lunge 3X12 @ 110
Cable Seated Row 3X12 @ 110, 120, 120
Hanging Leg Raise 3X12 @ b/w

Done. Finis. The End. HGM phase 1, second go-around is officially over. Hurrah! Let the band play; let the bugles sound! [img]/images/graemlins/laugh.gif[/img]

This has done what it was supposed to do. It kick-started the cut and I'm down around 186 from 195 at the beginning of the year.

The rest of the week will be taken off from lifting, just some cardio. I hope the "New Rules" book will show up within the next day or two so that I can get going on that next week. I will do some end of program measurements in the next few days and get them up. I usually do them at the end of the month, but I think it makes sense to do them now that this program has ended.

See you all after cardio tomorrow.

PS A special thanks to Gymrat who was hovering over me tonight during the DB incline presses yelling "Lift them, you weak little f*cker!" Or something to that effect! [img]/images/graemlins/tongue.gif[/img] [img]/images/graemlins/laugh.gif[/img]

hard_rox · 02-22-2006, 10:09 AM

Congrats for finishing IM for a second time, Rob. Fantastic results, too. Try not to make the rest of us look bad at the retreat, will ya?

K-Court · 02-22-2006, 11:54 AM

No fear of that, Mr. Meso! [img]/images/graemlins/tongue.gif[/img]

Mahler · 02-22-2006, 12:48 PM

Hey, Rob,
That makes you an Iron Manual with clusters.

Great job.
I need to step it up to keep up.

Mahler

BamaDave · 02-22-2006, 02:13 PM

I cant' believe anyone finished HGM Phase I twice without being held at gunpoint! Good job! I don't think I have ever been so glad a workout phase was over...

twinsavsvikingsfan · 02-22-2006, 02:17 PM

I don't know if any workout that I have ever done has worn me out like HGM phase one. Way to go!