Neil's Body Revolution

[kingkop182]

New Log Time.

Listened to Chad Waterbury at the Summit, bought his book and decided to give his workouts a try. Listened to Mike Roussell also, again was impressed with his presentation, bought his manual and will be putting it to good use.

I will be monitoring everything on a 3 weekly basis, as suggested by Mike. I've got a decent set of scales and I’ve ordered a myotape to track various measurements along the way. I'll be doing photos every three weeks but will probably only post them on a 2/3 month basis to hopefully show progression.

Mike's Manual suggested having various goals for certain time periods.

3 Months - Visual change in body composition, Weight less than 13st, 3 unaided pullups, >200 lbs deadlift.

6 - Months - Large Visual Change in body composition, 5 unaided pullups, >250lb deadlift. Body Fat percentage <13, 33" waist

1 Year, Dramatic visual change, 10 unaided pullups, > 300lb deadlift, Body Fat <11% , 32" waist.

As I’m a relative beginner I'm not sure have accurate the 1 year goals are - maybe I’ll surpass some and fall short on others as I’m sure I’m improve at different rates but in my head that is what I’m aiming for.

Tomorrow, I’ll hopefully be working on one of those compliance chart things that Lost Dog introduced me to; Mike Roussell recommends them also in his manual.

Let the games begin – Starting with at the beginning – Big Boy Basics

[kingkop182]

Weight - 192 lbs

Big Boy Basics Day 1

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbell

Barbell Bench Press 8X3X99lbs (45KG)
Seated Row 8X3X115lbs (52.5 KG)
PullUps (legs on bench) 8X3XBW
Standing Military Press 8X3X33lb (15 KG) each hand

Observations

-Saw Lisa's post about using the smith machine and bench for the pullups, worked fairly well - better tha the assisted machine anyway.

- Overall a good 1st workout, think I got the weights right first time

[ParanoidAndroid]

I'm sure you can hit some of those goals way faster than you have planned...

One thing though, looking at your goals/stats, you need to add muscle...not sure that trying to lose weight is the best thing for you to do...maybe maintain or even bulk?

Good luck!

[kingkop182]

Yeah I know what you mean PA , guess you can't always have it both ways. Anybody who was at the summit would attest to the fact that I could do with dropping a little fat for my size but as always i'm looking for the weights to increase also

[ParanoidAndroid]

It'll be MUCH easier for you to lose fat once you have put on some muscle...also,dieting will make it very hard for you to get stronger. Have you ever tried maintaining your weight for a couple months and gaining muscle/losing fat?

[L'ilJ]

Hi Neil. I started BBB last week and I'm enjoying it very much. A complete change from the NROL fat loss workouts I was doing. Best of luck to you. You will absolutely meet your goals!

[kingkop182]

Big Boy Basics Day 2

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbell

Back Squat 8X3X111lbs (50.5KG)
Reverse Crunch 8X3X BW
DB Deadlift 8X3X 38.5lbs (17.5 KG) each hand
Ab Wheel 8X3XBW
Standing Calf Riase 8X3XBW


Observations

Nice workout

• felt a big sore when I woke up from yesterday's W/O.

• The ab wheel was a bit frustrating - tried to get out and down as far as possible but felt very strange.

• Hope to add a little weight to all exercises next time

(complience chart in the final stages)

Got my Myotape today - wasit slightly over 35"

[kingkop182]

***** starting over**** ilast week was terrible in work and I didn't finish the first week workouts

Big Boy Basics Day 1

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbell

Barbell Bench Press 8X3X99lbs (45KG)
Seated Row 8X3X115lbs (52.5 KG)
PullUps (legs on bench) 8X3XBW
Standing Military Press 8X3X33lb (15 KG) each hand

Observations

- can get the military press up next time

[kingkop182]

Workout B

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbell

Back Squat 3X8X111lbs (50.5KG)
Reverse Crunch 3X8x BW
DB Deadlift 3X8X 38.5lbs (17.5 KG) each hand
Ab Wheel 3X8XBW
Standing Calf Riase 3X8XBW

[kingkop182]

Workout C

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbel

Incline DB Bench Press - 3X8X33lbs (15KG) each hand
DB Bent Over Row - 3X8X33lbs (15KG)
BB Curl - 3x8x33lbs (15kg)
Tricep pushdown - 3x8x35lbs (16kg) *

* this will increase - used a mini sation as gym was busy and this is the most it went to

[kingkop182]

Workout D

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbell

BB Hack Squat 8x3x88lbs (40 KG)
Leg curl - this was being used i tried doing it on a bench with a 15KG DB
Reverse crunch 8x3xBW
Seated Calf Raise 8x3x 33lb (15kg plate over knees)

Obervations - hope to get teh hack squat up - this felt really strange so i used a lighter weight to get used to the movement

[kingkop182]

Week 2 Big Boy Basics Day A

7 execises from MM and 7 From I/O Mini Complex with 10KG Barbell

Barbell Bench Press 8X3X99lbs (45KG)
Seated Row 8X3X99lbs (45.5 KG) - 16lbs
PullUps (legs on bench) 8X3XBW
Standing Military Press 8X3X33lb (15 KG) each hand

Observations

Had a little pain when doing the seated rows so lowered the weight to ere on teh side of caution. Otherwise a good workout. Would like to see the numbers going up but for the momement i'm just happy getting through and sticking with it

[jijin]

Neil, got a quick question:

where do you workout in Liverpool? I'm moving to Liverpool in a couple of months and was wondering which gym I should join. I used to be a member of the University gym there, and I think it kinda sucks that the cable machines, chinup bar are on the separate floor from the free weights.

Was thinking of joining Gym21 (Vic's gym), but I'm not sure if they have like squat racks or allow deadlifts. Any suggestions? I'm looking for a gym near the city centre

[kingkop182]

Currently I workout at JJB in southport - I had to move slightly out of Liverpool to be nearer work. I have friends who have been to gym 21 - they will allow deadlifts but don't have a specific place for it - kind of find your own space really. Not sure about squat racks - i have a feeling it's just smith machines.

I certainly ask around and try to get back to you with a recommendation

[jijin]

Thanks man! Really appreciate it

[kingkop182]

Week 2 Big Boy Basics Day B
7 execises from MM and 7 From I/O, Mini Complex with 10KG Barbell
l

Back Squat 3X8X111lbs (50.5KG)
Reverse Crunch 3X8x BW
DB Deadlift 3X8X 38.5lbs (17.5 KG) each hand
Ab Wheel 3X8XBW
Standing Calf Riase 3X8XBW

Observations

Got through this one with the same weights as last time - felt fairly strong throughout. May add more weight to the sqat next time

[Mahler]

Neil,
How the heck did I miss you starting a training log? Nice going, my friend.