The road out of 'Athletico Pathetico'

[RacerBill]

Wish I knew why no one wants to work in. Maybe the English are just too polite for their own good.

Keep up the good work.

[kingkop182]

Originally Posted by RacerBill

Wish I knew why no one wants to work in. Maybe the English are just too polite for their own good.

Keep up the good work.

Ha Ha, just never happens though; god forbid I should ask to 'work in'.

[kingkop182]

Big Boy Basics

Week - 2 Workout A

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

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

Workout
Excercise One (60 sec rest)
Bench Press 8X3@111lbs +22lbs

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

Excercise Three (60 sec rest)
Lat Pull Down 8X3@127 +17lbs

Excercise Four(60 sec rest)
Military Press 4X3X33, 3X3@22lbs E/H. +11lbs for 4 sets
Notes:

Well i'll be danmed, managed to increase the pulldowns by 17lbs even though I thought it would never happen. Gave it shot thinking thinking I may be able to do it for a few sets then drop back down to last weeks weight but I managed all 8 sets.

Nutrition: TNT Plan A - Pretty good, steak for tea so that's a brucey bonus.

Football note:- The match today was cancelled due to a water logged pitch; a good job as only 10 of our players showed up.

[kingkop182]

Soccer Game

Played first half (45 mins) we got hammered 4-0. I was playing an attacking midfield role just behind the striker and was subbed at half time, so we could play 5 at the back.

havn't workout out since last Sunday - bit pissed at myself, so will be attacking the gym tomorrow morning before work

[RobLL]

That 11-18 workout really went well. Noted the big improvements on every lift. Impressive. You can be excused for no recent workouts, most of us missed a few. It's Thanksgiving.

[RacerBill]

Originally Posted by kingkop182

havn't workout out since last Sunday - bit pissed at myself, so will be attacking the gym tomorrow morning before work

Go for it! You know what you need to do.

[kingkop182]

Week - 2 Workout B

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

Time = 6:30AM

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

Workout
Excercise One (90 sec rest)
Squat 8X3@89lbs

Excercise Two (60 sec rest)
Reverse Crunch 8X3@BW

Excercise Three (60 sec rest)
DB deadlift 8X3@33lbs E/H

Excercise Four(60 sec rest)
Decline Situp 8X3@BW

Excercise Five (60 sec rest)
Standing Calf Rasie 8X3@50lbs

Great to be back in the gym, although I didn't increase any weight it felt like a good workout

[lance02]

Hey, good job getting back at it.

[kingkop182]

Big Boy Basics

Week - 2 Workout C

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



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

Workout
Excercise One (90 sec rest)
DB Incline Bench 3X8@22lbs each hand

Excercise Two (90 sec rest)
DB Row 3X8@39lbs each hand

Excercise Three (60 sec rest)
BB Curl 3X8@33lbs

Excercise Four(60 sec rest)
Tri Pushdown 3X8@88lbs

Notes:

Nothing to note, was solid but no improvements

[Mahler]

You should be pissed at yourself. But, now be pleased, too, because you are back in the gym. Good for you.

[bigDman]

good job getting back into the weight room

[RacerBill]

Good job - you're back into the routine again!

[kingkop182]

Big Boy Basics

Week - 2 Workout D

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
Excercise One (90 sec rest)
Hack Squat 8X3X110lbs
Excercise Two (90 sec rest)
Leg Curl 8X3X99lbs
Excercise Three (60 sec rest)
Reverse Crunch 3X8XBW (altered this from 8x3)
Excercise Four(60 sec rest)
Seated Calf Riase 8X3X38.5lb DB resting on each knee

Notes - Bit of rush fitting this one in, went through the motions. Definitely try to get the hack squat up next time. Also the seated cal raises are fairly precarious - having the weights balanced on the knees. May try the calf extension machine next time around

[Lost Dog]

Originally Posted by kingkop182

Also the seated cal raises are fairly precarious - having the weights balanced on the knees. May try the calf extension machine next time around

If you have DBs that are flat on the ends, you can rest them on the knees rather than plates. You can hold the handles to steady them.

If that doesn't work, a loaded barbell laying across the knees can do the trick.

[kingkop182]

Cheers, LD

[kingkop182]

No game today. So I swam for a bit, nothing too intensive.

I have also worked on my excel spreadsheet for my planned cycle of Chad's three beginner programmes (BBB, ABBH, TTT). As I said a few pages back I intend to work through each one in turn then repeat for a total of 3 cycles. If I stick to my plan of Mon, Tues, Thurs, Fri for BBB and ABBH , with a split of Mon,Wed, Fri for TTT I should be have finished my cycle by May 9th.

Final note - 2lbs to go until my goal of 180lbs, I don't look that much different in the mirror/pictures despite losing nearly a stone in weight. It's not all about the pictures though , I do feel fitter overall.