The road out of 'Athletico Pathetico'

[kingkop182]

Our football squad has grown so large in numbers we now have an 'A' squad and a 'B' team. Over the past few weeks we have had trials and today I found out although I posed a difficult decision for the Manager he's made me Vice Captain of the B team.

Not a place I want to be in all honesty, when it came down to it the manager said that although I had great 'game intelligence' I wasn't quick enough or didn't possess the required stamina for the A team.

So the goal is simple;

• Make the A Team by mid-season break (XMAS)

I've always been a slow runner, but in the past my good ball skills have been enough. I doubt I’ll improve my speed greatly so the main way I see to make the A team is to increase my stamina. Football is based around Intervals of sprinting and jogging so my chosen tool is Afterburn Intervals and to begin with, New Rules Fat Loss in terms of lifting.

My other goals still apply;

• Body Fat goal is still the illusive 180lbs
• Waist Size 32”

I shall be taking a picture in the morning and if they consent will mail it to 3 members, my aim is to use this as a motivating factor and will send them a second picture on x-mas eve for comparison.

[kingkop182]

I have already completed Break In so will be starting with fat Loss I

Monday 3rd September
Day 1 - Afterburn

Treadmill - 19Mins @2%incline

Bodyweight warm up
5 Mins @ 3.5mph
3X 1min@9.5mph, 2mins@4mph
5 Mins @3.5
mph

Notes

A good start to my challenge

Nutrition - Ate well, roughly 2000 - 2200 cals of clean meals

[kingkop182]

Tuesday 4th September

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 (75 sec rest)
Sqaut = 3X15@89lbs
Cable Row = 3X15@66lbs

Superset 2 - Full Rest (75 Sec rest)
Supine Hip Extension 3X15XBW
Push Press = 3X15X11lbs Each Hand

Superset 3 - Full Rest (75 Sec rest)
Roatational Lunge 3X15X6.6lbs Each Hand
Swiss Ball Crunch = 3X15XBW


Notes

All good with this one - will look to increase the rotational lunge weight as I just used the lights ones for balance this time around

Nutrition - As per yesterday

[Mahler]

Niel,
All the best. I know you can do it.

[bigDman]

Good Luck with your goals ill be watching

[lance02]

Good luck to you.

[ParanoidAndroid]

Good luck, I'm sure you'll make the A team. Soccer is hard as hell, I know I couldn't last a real (90 mins?) game!

[johnacc]

Hi Kingkop,

Good luck with the training. I'm based in England too and have currently started playing football again after a long break and noticed how my overall speed had fallen dramatically.

I'm concentrating on a bulking phase at the moment but I've just started to add in some interval training to try and improve my speed for football.

I'll be watching with interest.

Good luck

[RacerBill]

All the best, Neil. You're really motivated and focused!

[Steve-O-68]

I think you're on the right track here Neil. Can't go wrong with a Cosgrove plan!

[kingkop182]

Thanks for the encouragement guys - really means alot

[kingkop182]

Wednesday 5th September
Day 3 - Afterburn

Treadmill - 19Mins @2%incline

Bodyweight warm up
5 Mins @ 3.5mph
3X 1min@9.5mph, 2mins@4mph
5 Mins @3.5
mph

Notes

Pretty routine really, I love these intervals. They are hard but I can be off the treadmill and into the Jacuzzi in 25 mins

Nutrition - Missed my afternoon snack of an Apple and Almonds/Cashews. Didn't feel hungry but it probably put into the 1800's in terms of cals which is too low

[RobLL]

Keep up on those intervals - I have found them to be real stamina builders. It all is looking good, and good luck on the goal for A team

[kingkop182]

Sat 8th September

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@11lbs
Incline Press = 2@X15@22lbs, 1X15X16lbs Each Hand

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

All I can say is that Alwyn has beat me up with split squats and he's done it again. To be honest I think I went too heavy on the deads, finished them but then once I got into the split squats my legs were shot. Decided to do BW for ten reps then straight into 5 standard ones (each leg)

Should be able to increase weighton the lat pulldowns and also the Rom deads.

Nutrition - Good again for the majority of the day, I'm drinking a beer (just the one ) as I write this so that's a minus mark but otherwise happy.

[RacerBill]

Originally Posted by kingkop182

All I can say is that Alwyn has beat me up with split squats and he's done it again. To be honest I think I went too heavy on the deads, finished them but then once I got into the split squats my legs were shot. Decided to do BW for ten reps then straight into 5 standard ones (each leg)

Yeah, that's not unusual, especially when starting this plan. DL + BSS = evil (or wobbly legs, take your pick). Things will improve quickly.

(PS - I think something was lost in the conversion on DLs. Maybe that's 110 lbs?)

[kingkop182]

cheers Bill - it's actually 111lbs (50KG)

[kingkop182]

Sunday 9th September
Afterburn

Treadmill - 19Mins @2%incline

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

Notes

Nothing really to note, I certainly not ready to increase but at the same time I think i'mk getting the hang of it (which is the whole purpose) As has become customary the Jacuzzi followed the intervals.

Nutrition - All good so far but it's only 16:30, and my mother is cooking Sunday Roast for tea.

[lance02]

Looking good. Mmmm, the roast sounds delicious.