Neil's NROL

[kingkop182]

Weight 13.st 9.5 lbs

Routine B

7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

superset full rest
Deadlift = 3 x 12 x 55.5 KG
DB Incline Press = 3 x 12 x 10. KG each hand

superset full rest

Bulgarian Split Squat 3 X12X10kg *
Mixed Grip Lat pulldown = 3 X15X 37.5

****************************** *******
Superset Full Rest

Romanian Deadlift 0 x 0 x 0 Kg
Swiss Ball Lateral Roll 0x 0 X BW

Observations- felt really good, really on a roll, but then disater stuck - I needed to run into the toilet to 'call ralph, down the big white telephone).

After 5 mins I wanted to carry on, felt fine , but was told not to by the management.

The cause I think was eating breakfast too close to the workout. maybe would have gotten away with it with an easier programme but not an Alwyn design

[jruck37]

Originally Posted by kingkop182

Went to Barcelona for the champions league this week,

So, how was it? Did you have fun?

[kingkop182]

Yeah, had a really good time, a bit too much beer but overall a good time had by all. We won 2-1, the locals were great, hotel central, underground metro system cheap/frequent.

We lost the second leg at Anfield last night but still went through on the away goals rule.

[kingkop182]

5 a side football today - one long game - lost count of the score to be honest

[kingkop182]

Weight 13.st 8.0 lbs

Routine A

7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

superset full rest
Sqaut = 3 x 12 x 55.5 KG
Cable seated Row = 3 x 12 x 37.5 KG

superset full rest

Supine Hip Extension 3X12XBW
DB Push = 3 X12X 10 kg (each hand)

Superset Full Rest

Rotaltional Lunge 3 x 12 x 10 Kg bar
Swiss Ball Crunch 3 x 15 x BW

Obsevations

Nothing to note too much, this was an evening session and so the workout itself was better (i think i'm at my best in the evening). BUT the gym was far too busy, nearly had to tell one fella where he could go, kept getting really close to me whist I was in the squat cage.

[Mahler]

Neil,
Looking good. Sorry to hear about the interrupted workout. I never eat until after my workout and only have a shake before.

[kingkop182]

Five a side Soccer Competition, 6 X 12 min games. It was a very competitive meeting and being only a sunday league team we were a bit out of our depth.

Won 1, Drew 1, Lost 4. Everyone had a good time but we only played 6 league games and did not make it through to the knockout rounds

[kingkop182]

Routine B

7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

superset full rest
Deadlift = 3 x 12 x 55.5 KG
DB Incline Press = 3 x 12 x 10. KG each hand

superset full rest

Bulgarian Split Squat 3 X12X10kg
Mixed Grip Lat pulldown = 3 X15X 37.5

Superset Full Rest

Romanian Deadlift 2 x 12 x 55.5 Kg * + 1x12x20kg each hand DB
Swiss Ball Lateral Roll 3x 12 X BW


No progress, did get really pissed off with some dick who decided to barge in front of me even though i've got my towl,water and workout book in the cage with my weight ready for my final set of RDLs. I don't think I need to tell you what he was decided was the appropriate exercise.......but I will anyway FUCKING CURLS. This is why the third set was done with DBs

I really want to get my own workout area, shame I live at my parents house and space is of the essence

[kingkop182]

Five a side Soccer, 3 games , won all 3

[kingkop182]

****************************** ***********************

Been feeling pretty down recently, job is a nightmare and I've been comfort eating. I've been reading my log and it seems every workout has some kind of problem.

I've decided to go back to the beginning of Fat Loss I, doing three workouts a week + HIIT and soccer days. This morning was the first of this. I've taken the ego out of it and dropped the weights right down, looking for form over weight.

****************************** *************************

Fatloss 1, Workout A - 7.00 am Weight 13st 11.5 lbs


7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

Superset full rest
Sqaut = 3 x 15 x Olympic Bar
Cable seated Row = 3 x 15 x 22.5 KG

Superset full rest

Supine Hip Extension 3X15XBW
DB Push = 3 X15X 5 kg (each hand)

Superset Full Rest

Rotaltional Lunge 3 x 15 x BW
Swiss Ball Crunch 3 x 15 x BW

Notes: enjoyed this one, weights were low enough to keep good form and complete all exercises. I think i'll try to add weight as I go but form.

Even BW rotatioanl lunges are still hard


***Diet good *******

[ParanoidAndroid]

sorry to haer about your job man...hope things work themsleves out.

good decision to focus on form.

[kingkop182]

Fatloss 1, HIIT - 7.00 am Weight 13st 9.5 lbs


Swimming -
general warmup
25 metre sprint, 25 metre slow X10
Swimdown

[kingkop182]

Fatloss 1, Workout A - 7.00 am Weight 13st 7.5 lbs -2lbs


7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

superset full rest
Deadlift = 3 x 15 x 45.5 KG
DB Incline Press = 3 x 12 x 7.5 KG each hand

superset full rest

Bulgarian Split Squat 3 X15XBW
Mixed Grip Lat pulldown = 3 X15X 25 KG


Superset Full Rest

Romanian Deadlift 3 x 15 x 45.5 Kg
Swiss Ball Lateral Roll 3x 15 X BW

Observation - not too sure about the weight loss, i've gone from 13st 11.5 lbs o 13st 7.5 in three days. The diet is 2000 cals and i'm drinking enough water.

Workout itself was great, pushed through the pain barrier on the split sqauts.

[kingkop182]

5 a side soccer also tonight -played 4 games, won 3 lost 1

[kingkop182]

Fatloss 1,Week 1, Workout A - 7.00 am Weight 13st 8 lbs


7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

Superset full rest
Sqaut = 3 x 15 x 40KG + 15KG
Cable seated Row = 3 x 15 x 22.5 KG

Superset full rest

Supine Hip Extension 3X15XBW
DB Push = 3 X15X 5 kg (each hand)

Superset Full Rest

Rotaltional Lunge 3 x 15 x BW
Swiss Ball Crunch 3 x 15 x BW

Observations - Another good workout, gym was empty so I had teh rule of the place.

Off the new wemberly tomorrow for the first competitve game - really looking forward to it. It is supposed to be a great stadium - should be for £800 Million.

[kingkop182]

Fatloss 1,Week 1, Workout B - 7.00 am Weight 13st 8.5 lbs


7 exercises from MM + 7 From Inside Out
Modified Rufus Complex - 10KG bar

Superset full rest
Sqaut = 3 x 15 x 40KG
Cable seated Row = 3 x 15 x 22.5 KG

Superset full rest

Supine Hip Extension 3X15XBW
DB Push = 3 X15X 5 kg (each hand)

Superset Full Rest

Rotaltional Lunge 3 x 15 x BW
Swiss Ball Crunch 3 x 15 x BW

Nothing to note - although I did A again - should have been B