The road out of 'Athletico Pathetico'

[kingkop182]

Thanks guys,

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 = 3X12@89lbs
Cable Row = 3X12@66lbs

Superset 2 - Full Rest (60 Sec rest)
Supine Hip Extension 3X12XBW
Push Press = 3X12X16.5lbs Each Hand

Superset 3 - Full Rest (60 Sec rest)
Roatational Lunge 3X12X22lbs plate
Swiss Ball Crunch = 3X12XBW

Notes: felt a bit rushed this evening, a few too many 'meatheads in'. I even had an arguement over the squat rack. We only have one and people like to unrack my weight whist i'm on the other portion of the superset so they can do rack pulls.

May try to do AM workouts again, although last time I found it very difficul to maintain. Someting to ponder.

[K-Court]

Why do they need to unrack your weight to do rack pulls? Can't they just work in while you're on your alternate set?

[RacerBill]

I'm guessing there are probably no extra bars, Rob.

Sorry the gym was such a pain. At least they're doing rack pulls and not squat rack curls (small consolation, certainly!).

I'm not a great morning person, but I have to admit I really like the quiet gym in the AM.

[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

[kingkop182]

Originally Posted by K-Court

Why do they need to unrack your weight to do rack pulls? Can't they just work in while you're on your alternate set?

Is a very strange gym to be honest, even the trainers don't encourage 'working in' nor do they grasp the concept of supersets with full rest.

I went at 6am this morning and it was much better so I think I'll try to move my sleeping arrangements to accomodate an early workout from now on

[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 (60 sec rest)
Deadlift = 3X15@110
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 (60 Sec rest)
Rom Deadlift 3X15X66lbs
Swiss Ball Lateral Roll = 3X15XBW

Notes: no improvement in terms of weight but this was easier than last time which i guess means i've developed a little.

Nutrition: Good today, i've been looking at doing a low carb (or atleast lower carb) plan so will be looking to impliment it this week.

[lance02]

Easier is better! Maybe it means you're ready for more weight... Workouts continue to look good.

[kingkop182]

Been very busy and have neglected to keep my Log - also have not trained as often as I should have. I have finished two sets of the A and B workouts with the 45 sec rest ( I seem to have done too many at 60 secs rest) so i'll extend the program slightly so I can acomodate two more at the reduced rest.

Been following TNT plan A also since monday, not as hard as I first thought, reports sugested that fatigue was normal during the first few days but i've been normal

[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 (45 sec rest)
Sqaut = 3X12@89lbs
Cable Row = 3X12@66lbs

Superset 2 - Full Rest (45 Sec rest)
Supine Hip Extension 3X12XBW
Push Press = 3X12X16.5lbs Each Hand

Superset 3 - Full Rest (45 Sec rest)
Roatational Lunge 3X12X22lbs plate
Swiss Ball Crunch = 3X12XBW


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

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 (45 sec rest)
Deadlift = 3X15@110
Incline Press = 3@X15@16 Each Hand

Superset 2 - Full Rest (45 Sec rest)
Bulg Split Squat 3X15XBW
Mix Grip Lat Pulldown = 3X15X55lbs

Superset 3 - Full Rest (45 Sec rest)
Rom Deadlift 3X15X66lbs
Swiss Ball Lateral Roll = 3X15XBW

Notes: Tough becasue of the reduced rest - funny how 15 seconds less really introduces a new chalange.

Nutrition: TNT - Great to eat a steak and not have it be a cheat meal, tried avocardo for the first time; an aquired taste but managable.

[bigDman]

nice workout!

[RacerBill]

Glad you're still at it, Neil. Workouts look good.

Yeah, that reduced rest can really make a big difference.

[Mahler]

Neil,
The workouts are going smashing. Those high rep sets are killer, aren't they?

[lance02]

Nice progress Neil.

[kingkop182]

In gerneral the workouts are going good, but i'm still not making progres as I would have hoped - i'm only down about 3-4lbs (don't think i've gained any muscle) so it's just 2-4lb fat reduction.

Hopefully the TNT will help that.

Also in a bit of a quandary what to do next - continue onto FL2, back to the Waterbury cycle (BBB,ABBH,TTT) or even his 10/10 program.

[kingkop182]

Five a Side Soccer

Indoors this week, 1hr practice.

[kingkop182]

Woke up this morning and fancied a change, although I missed a week at 45 sec rst I have completed the required number of workouts and so I think it's time to knock FL1 on the head.

Decided to move onto the Waterbury route - I've got unfinished business with the BBB,ABBH,TTT cycle - so i'm going to try and finish it this time.

[kingkop182]

Big Boy Basics

Week - 1 Workout A

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

Time = 6:30AM Weight=190.5 Waist= 34 1/3"

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

Workout
Excercise One (60 sec rest)
Bench Press 8X3@89lbs

Excercise Two (60 sec rest)
Seated row 8X3@110lbs

Excercise Three (60 sec rest)
Lat Pull Down 8X3@110lbs

Excercise Four(60 sec rest)
Military Press 8X3@22lbs E/H
Notes:

Felt good to change the rep ranges etc, went slightly lower than I can do simply because its a radical change. One thing I did note was that the stack only goes up in 7.5kg increments from 50kg upwards - thus the next adding of weight may be more difficult as it roughly a 16.5lb increase.

Nutrition: TNT Plan A - Went well today - perhaps slightly under ate. Stil