The road out of 'Athletico Pathetico'

[kingkop182]

Fatloss Workout B

Note - I work out in KGs but convert to lbs for posting

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

Workout
Superset 1 - Full Rest (75 sec rest)
Deadlift = 3X15@77lbs - - 32 lbs
Incline Press = 3@X15@16 Each Hand - 6lbs for one set

Superset 2 - Full Rest (75 Sec rest)
Bulg Split Squat 3X10XBW + 3X5XBW standard Split squat
Mix Grip Lat Pulldown = 3X15X55lbs

Superset 3 - Full Rest (75 Sec rest)
Rom Deadlift 3X15X45lbs
Swiss Ball Lateral Roll = 3X15XBW


Notes

This was a 6am workout. Increased the ROMS but still didn't manage to get the full split squats .

Dropped the weight on the inc press also which i think helped the form. The drop in resect of the normal deads was an error on my part. The gym have new 7.5kg plates which i mistook for the 10kg's. Only realised once i came to re-rack . Did seam a bit light in retrospect.



Nutrition - Excellant.

[bigDman]

Nice pulling. You'll get there with the full split squat

[RacerBill]

Do you know what's causing the difficulty with the split squats? I'm sure including MM stuff (as you're doing) will really help.

I find eating right after a holiday/vacation is always tough. Good job on the nutritional goal.

[lance02]

Work on form first -- you're on the right track. It'll all come with the effort you're putting forth.

[kingkop182]

Afterburn

Treadmill - 19Mins @2%incline

Bodyweight warm up
5 Mins @ 3.5mph
3X1min@9.5mph, 2mins@4mph
5 Mins @3.5 mph

Notes: Nothing of note

Nutrition - Fairly good - bit wavey in at Lunch - Cheese & Ham butties and mars bar (forgot my lunch and had to use the machine)

[kingkop182]

Originally Posted by RacerBill

Welcome back! Sounds like you had a good time. Good way to improvise on the pullups.

Originally Posted by bigDman

Welcome Back.. hope you had fun on your vaction

Originally Posted by lance02

Welcome back.

Cheers guys - it was an absolute blast.

We are just getting in a position where the budjet airlines are getting competitive, hence I can go to Portugal, Spain Italy etc for the same price as a train to London. We stayed at my friend's villa, she was a good host and cooked a few nights. A great holiday done very cheaply

[kingkop182]

Fatloss Workout A

Note - I work out in KGs but convert to lbs for posting

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

Workout
Superset 1 - Full Rest (60 sec rest)
Sqaut = 3X15@89lbs
Cable Row = 3X15@66lbs

Superset 2 - Full Rest (60 Sec rest)
Supine Hip Extension 3X15XBW
Push Press = 3X15X11lbs Each Hand

Superset 3 - Full Rest (60 Sec rest)
Roatational Lunge 3X15X22lbs plate (thanks bill for the suggestion)
Swiss Ball Crunch = 3X15XBW


Notes

Felt good about this one today - decided not to increase any weights as i was decreasing rest from 75 secs to 60. All in all a good workout, i could probably ^ the weight on the push press which i may do next time.

Nutrition - Another good day, the only thing i'm worried about is my usual chicken salad lunch. I normally cook up chicken myself but it was going dry etc so i now buy individual pre cooked packets - they come in some nice dressings also. Not sure if its too bad but i'm a bit worried about the sugar content as it's listed as the third most abudant ingredient. I don't have the figures to hand but will have to look into it.

[bigDman]

what are rotational lunges?

[kingkop182]

Just a normal lunge but as you lower you also twist towards to the leading leg. Sounds easy but they can be a bit of a problem in terms of balance and not twisting at the the knee

[bigDman]

sounds fun

[kingkop182]

Afterburn

Treadmill - 19Mins @2%incline

Bodyweight warm up
5 Mins @ 3.5mph
3X1min@9.5mph, 2mins@4mph
5 Mins @3.5 mph

Notes: These are getting easier already, not quite at the point where I need to change the variables but I'm getting into the grovve of them

Nutrition - Good.

[kingkop182]

Fatloss Workout B

Note - I work out in KGs but convert to lbs for posting

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

Workout
Superset 1 - Full Rest (75 sec rest)
Deadlift = 3X15@110 + 32 lbs
Incline Press = 3@X15@16 Each Hand

Superset 2 - Full Rest (75 Sec rest)
Bulg Split Squat 3X15XBW
Mix Grip Lat Pulldown = 3X15X55lbs

Superset 3 - Full Rest (75 Sec rest)
Rom Deadlift 3X15X66lbs +22lbs
Swiss Ball Lateral Roll = 3X15XBW


Notes
****caution - swearing ahead**** FUCKING GET IN. Very pleased at nailing the split squats, i'm really tempted to say that these where very hard (but rewarding) but i guess I shouldn't say that as per Chaney's advice.

Anyway the rest was fairly decent also, think I can get the pull downs up next time (but i want to be careful not to over exert my CNS as this is paired witht the death split squats). Will try and see if I can do it. To be honest the pulldowns fell quite light at present

Nutrition - Fairly bog standard and clean today - weekend was a bust to be honest

[RacerBill]

Awesome -- nice gain in the DL and RDL, and you suffered the full Bulgarian torture. You kicked some arse there!!

[kingkop182]

Originally Posted by RacerBill

You kicked some arse there!!

very british of you, Bill

[kingkop182]

Afterburn

Treadmill - 19Mins @2%incline

Bodyweight warm up
5 Mins @ 3.5mph
3X1min@9.5mph, 2mins@4mph
5 Mins @3.5 mph

Notes: Work sucked today, I was really tired and not up for it at all, in fact I was about 20 seconds from actually falling asleep at my desk.

Afterburn woke me up - shame it took until 10pm

Nutrition; Fair - Good.

[RacerBill]

Originally Posted by kingkop182

very british of you, Bill

Just had to make sure nothing gets lost in translation. Hey, I'm bilingual!