The road out of 'Athletico Pathetico'

[kingkop182]

ABBH 1

Week - 1 Workout C

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
These are done as Supersets with full rest
Excercise A1 (60 sec rest)
Pull Up 5X10Xsetting 5 on station (? weight)
Excercise A2(60 sec rest)
Dips 5X10Xsetting 5 on station (?weight)

Notes: There are no recorded weights on this station, and it appears that the weights do not go up in equal increments. Tried to do a set on setting 4 and found there is a huge diference between this and setting 5.

Really pleased that everyone has joined the challenge, bar Roland as of writing. I'll come right out and say it....Nick is the man to beat - I know he's jocular but he also appears dedicated. Beat him and win I'd say. Let's hope someone does it!!!!!

[kingkop182]

ABBH 1

Workout D

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

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

Workout
These are done as trisets with full rest
Exercise A1 (60 sec rest)
Deadlift 3X3X111lbs
Deadlift 5X3X122lbs +11lbs
Exercise A2(60 sec rest)
Hanging leg raise 10X3Xbodyweight
Exercise A3(60 sec rest)
Calf extension machine 5X3X121lbs

Notes: An evening workout as the alarm didn't go off. Usually I would have just gone for a swim and resolved to do this the next morning but i wanted to stay on track so went late to the gym made a corner for myself to do the deads and draped my towel and logbook over the bar whilst doing the other exercises. Nobody was taking my bar today

[kingkop182]

Flu is back....no fun at all.

Tonight I swam...no specific distance just wanted to keep moving. And bump the log off the 4th page

[ParanoidAndroid]

feel better, Neil!

[lance02]

That's dedication -- gettin' out there swimming with the flu! Feel better quick.

[RacerBill]

Hope you're feeling better soon.

[RobLL]

relapse of 'flu' is often the onset of pneumonia. Get checked.

[Cynic]

Originally Posted by kingkop182

Tonight I swam...

was this before or after you found out about your relapse?

[kingkop182]

Cheers guys, I'm feeling better. Looks it was a false alarm, I spent the weekend very lazy:

I did attend a football game in a corporate box as earlier in the week I had promised my dad I would attend; some of his clients had to drop out and he needed to fill the numbers. It was an experience, some very powerful people in the room at one point and it was the first time I've seen my dad 'in action' as a businessman.

[kingkop182]

ABBH 1

Week - 3 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
These are done as supersets with full rest
Exercise A1 (60 sec rest)
Barbell Bench 3X3X100lbs
Barbell Bench 7X3X111lbs +11lbs
Exercise A2(90 sec rest)
Barbell Row 10X3X111lbs

[LisaS]

seeing your dad being an adult/businessman/professional with adult eyes (after you've been working with others his age) - its a weird experience isn't it -

[kingkop182]

5 a side Soccer practice yesterday.

45 Mins mini game - no drills this week. Didn't log it yesterday as I went straight from practice to Anfield to watch the Pros in action. We (Liverpool) won 5-0

[kingkop182]

My logging has been awful recently - anyway I completed ABBH for the first cycle but I am a bit dissapointed with my progress.

I was an unused Sub for the A team game so I finished workout D this afternoon and also did my first HIIT in quite some time.

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
These are done as Tri-sets with full rest
Excercise A1 (60 sec rest)
Front Squat 4X10X78lbs Front Squat 1X10X67lbs
Excercise A2(60 sec rest)
Reverse crunch 5X10XBW
Excercise A3 (60 sec rest)
Calf Riase 5X10XBW *3 per set (each leg) done single leg

Workout C

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
These are done as Supersets with full rest
Excercise A1 (60 sec rest)
Pull Up 5X10Xsetting 5 on station (? weight)
Excercise A2(60 sec rest)
Dips 5X10Xsetting 5 on station (?weight)

Today

Workout D

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

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

Workout
These are done as trisets with full rest
Exercise A1 (60 sec rest)
Deadlift 3X3X111lbs
Deadlift 5X3X122lbs
Exercise A2(60 sec rest)
Hanging leg raise 10X3Xbodyweight
Exercise A3(60 sec rest)
Calf extension machine 5X3X121lbs

Afterburn

Treadmill - 19Mins @2%incline

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

[RacerBill]

Congrats on finishing ABBH! Are there more cycles, or is something different up next?

[kingkop182]

I'm doing BBB then ABBH then TTT. I repeat this 3 times. So far i've dove BBB and ABBH once.

[kingkop182]

TTT

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
These are done as 3 Supersets with full rest

Exercise A1 (60 sec rest)
Front Squat 6X3X111lbs
Exercise A2(60 sec rest)
Pull Downs 6X3X127

Exercise B1 (60 sec rest)
Decline Bench 6X3X100lbs
Exercise B2 (60 sec rest)
Back Extension 6X3X22lbs

Exercise C1 (60 sec rest)
Side Bridge 6X3X15 sec hold
Exercise C2 (60 sec rest)
Single Leg Calf Raise 6X3XBW