Kingkop182's 61 Day Challenge Log

[kingkop182]

Signing myself up for the challenge.

Nutrition
An amalgamation of Mike Rousell's NN Guide, and JB's 7 Habits. Aiming for 90% compliance which will be tracked via compliance excel sheet.

Fitness Goal
4x Weight training Sessions
2x Energy System Sessions
3X use of Foam Roller
4X Mobility Work - Inside out/Magnificent Mobility

Personal Goal
Two simple one's;
Weigh less than 182lbs by the end of the challenge
Be in/or have lined up a new Job

Competitive Goal:
TBA

[James Newman]

Welcome to the Challenge. I like the mobility work and the foam rolling. It is good to see more people including that in their plans. I didn't add it to mine because I do it every day. I consider it a plus for my ADLs. Anyhow, have a great day and let me know if there is anything I can do for you. I'll be checkin in on you.....

Make today......... ROWDY AWESOME!

Newman

[kingkop182]

Thanks Newman

[kingkop182]

...and so it begins

Weight: 197lbs
Before Pic: Taken

Note: I workout in KG but will be converting for to lbs for posting

Big Boy Basics Week 1 Workout A

Mobility Work

7 X Excercise From MM
7X Excercise from IO

Workout
Barbell Bench Press = 8X3X 99lbS
Seated Row = 8X3X99lbs
Assisted Pull Up = 8X3X115lbs
DB Military Press= 8X3X27.5lbs Each Hand

Notes
Pleased with this one, will try to get DB Press weight up next time.

[RobLL]

Why do I suspect those weights are marked in KGs? But thanks for the translation.

[lance02]

Good luck in the challenge!

[kingkop182]

Note: I workout in KG but will be converting for to lbs for posting

Big Boy Basics Week 1 Workout B

Mobility Work

7 X Excercise From MM
7X Excercise from IO
Foam Roller

Workout
Back Squat= 3X8X 111lbs
Reverse Crunch = 3X8XBW
DB Rom Deadlift = 3X8X 33lbs Each Hand
Ab Wheel = 3x8xBW
Calf Raise = 3X8XBW

Notes

The ab wheel is a very funny movement - I struggle to row right out without creating a bow in my spine (which is painful). Hope to add weight to both Squat and Deadlift next time.

Just finishing off my food complience chart so that will be up tomorrow

[onlybetternow]

Hi

Thanx for the post in my log...

Good luck in the challenge!!

[kingkop182]

Intervals

Treadmill 2% Incline

5 mins warm up @ 3.7 mph

6 X 3.7mph for 90 secs followed by 10 mph for 30 secs

5 Mins Warm Down & 3.7 mph


Foam Roller Work

My intervals will be slightly changed from here on in. I'm going to adhere to a something I read by Alwyn Cosgrove. 1 min & level 10 intensity followed by 2 mins at level 6 (so each round is 3 mins). I'll start with 3 rounds and try to add one every other week so by the end of 8 weeks I be doing 7 rounds.

[kingkop182]

Football Practice

Loads of shuttle Runs
Ball control skills
Passing Practice
Heading Practice
10 on 10 game 45 Mins

[James Newman]

Is it safe to assume that your side won the 10 on 10???

Newman

[RacerBill]

Ah. You're converting Kg to pounds (thanks!) but it's still "football" and not "soccer." Trying to confuse the Yanks, eh?

Good work! That ab wheel is tough. It's quite the devilish little device, I think.

[kingkop182]

Originally Posted by James Newman

Is it safe to assume that your side won the 10 on 10???

Newman

No, lost 6-4 - they had the best striker and the best goalkeeper in the squad

Originally Posted by RacerBill

Ah. You're converting Kg to pounds (thanks!) but it's still "football" and not "soccer." Trying to confuse the Yanks, eh?

Good work! That ab wheel is tough. It's quite the devilish little device, I think.

Just keeping you on your toes :p

[kingkop182]

Note: I workout in KG but will be converting for to lbs for posting

Big Boy Basics Week 1 Workout C

Mobility Work

7 X Excercise From MM
7X Excercise from IO
Foam Roller

Workout
Incline DB Row= 3X8X33lbs Each Hand
DB Row = 3X8X38.5lbs
BB Bicep Curl 2x8x44lbs + (1X8X33lbs)
Tricep Pushdown 3x8x77lbs

Notes

Aim to get the Row up next time and finish all three set of the curls @ 44lbs. Otherwise happy with this one.

Side note - strange how people take compliments differently - today I saw a guys in the 'hardly ever used' squat rack doing a fairly large weight with impeccable form. As he was finishing his set I was passing the station and said he had great form - his reply 'thanks mate - i've been working on squats for months just, I'm getting into the swing of them" With this I went on my merry way. Later an almost identical situation happend with a guy doing deads - this time the response was "what else do you expect - been doing this game for years lad"

[kingkop182]

Note: I workout in KG but will be converting for to lbs for posting

Big Boy Basics Week 1 Workout A

Mobility Work

7 X Excercise From MM
7X Excercise from IO
Foam Roller

Workout
Barbell Bench Press = 8X3X 99lbS
Seated Row = 8X3X116lbslbs +17lbs
Assisted Pull Up = 8X3X115lbs
DB Military Press= 8X3X33lbs Each Hand +5.5lbs E/H

Notes
Well chuffed with this one - upped the weight in two exercises and will aiming to get the Bench up next week.

Overall a smooth wotkout - no interuptions etc; got in the zone and really enjoyed it

[FlyinM]

Hey, just stopping by to say good luck with the challenge. I know that you'll make the most out of it!

[kingkop182]

Thanks mate

[msmozrt]

Looks like things are going well in here -- just dropping by to say "hi"!

[ninja]

I think Neil's happy they don't have Waffle Houses in England.

[FlyinM]

Originally Posted by ninja

I think Neil's happy they don't have Waffle Houses in England.

'Scattered, smothered and covered'.

Sounds like Ninja's Saturday night.

[kingkop182]

Originally Posted by ninja

I think Neil's happy they don't have Waffle Houses in England.

I loved the Waffle House... in fact if I make the next summit 'waffle house on me'.

Pleased we don't have it here though; not good for the healthy eating

Originally Posted by FlyinM

'Scattered, smothered and covered'.

Sounds like Ninja's Saturday night.

He wishes:p

[kingkop182]

Note: I workout in KG but will be converting for to lbs for posting

Big Boy Basics Week 1 Workout B

Mobility Work

7 X Excercise From MM
7X Excercise from IO
Foam Roller

Workout
Back Squat= 3X8X 122lbs +11lbs
Reverse Crunch = 3X8XBW
DB Rom Deadlift = 3X8X 39lbs Each Hand +6lbs
Ab Wheel = 3x8xBW
Calf Raise = 3X8XBW

Observations

Nothing really to say but very pleased that I once again increased weight in two lifts

[FlyinM]

Originally Posted by kingkop182

I loved the Waffle House... in fact if I make the next summit 'waffle house on me'.

We might just have to hold you to that. It'll be a nice little treat after months of hard work and clean eating. What did you like best about the Waffle House? (and don't answer 'Ninja at another table')

[kingkop182]

Originally Posted by FlyinM

We might just have to hold you to that. It'll be a nice little treat after months of hard work and clean eating. What did you like best about the Waffle House? (and don't answer 'Ninja at another table')

I know it is a chain store but it had a very rustic feel to it....like you see in the movies etc, a taste of real America if you will. I've been to Orlando before but the whole Disney thing is an artificially created microcosm.

[kingkop182]

Intervals

Today was supposed to be my Challenge Day but it was rained off, I have been told it will be rescheduled so hopefully it will fall within the 61 day time constait, if not i'll find another task to do.


Rather than Sit and home and whinge I did intervals

3 mins warm up
1 min @ 10 intensity, 2 @ 6 (times 3 rounds)
3 min warmdown

[RacerBill]

Originally Posted by kingkop182

I know it is a chain store but it had a very rustic feel to it....like you see in the movies etc, a taste of real America if you will. I've been to Orlando before but the whole Disney thing is an artificially created microcosm.

I think I get what you mean -- Disney is all style and no substance. Waffle House is quite representative of down-home American eats, but maybe next Summit we can find a true Mom & Pop diner for you to experience.

Those lift numbers are going up! Great work.

[Mahler]

mmmmmmm, Waffle House.

I think we are all counting on you making it to the next summit.

Nice workouts, Neil.

[MindPower]

Thanks for stopping by my log,
Looks like your progressing nicely with your lifts.
that is all

[kingkop182]

Note: I workout in KG but will be converting for to lbs for posting

Big Boy Basics Week 2 Workout C

Mobility Work

7 X Excercise From MM
7X Excercise from IO
Foam Roller

Workout
Incline DB Row= 3X8X33lbs Each Hand
DB Row = 3X8X44lbs +5.5lbs
BB Bicep Curl 2x8x44lbs + (1X8X33lbs) *
Tricep Pushdown 3x8x77lbs

Notes

Not a bad workout - got the row up and kept good form. Got a glance of myself in the mirror doing curls - ugly form, I think i'll lower the weight to 33lbs for next time so that I can keep the form better. Tricep pushdowns will be increased next time for sure.

[James Newman]

Good work on the row. Way to pay attention to form. Have you thought about something like this: Use the weight you have been doing for the number of reps you can do until you reach "technical failure" or where you break form. Lower the weight and continue the set. Next set, start with the other weight again... go to technical failure and then lower it if necessary.. rinse, repeat... This is a Hartman sort of thing... it works....

Newman