Back from the Brink

[kingkop182]

Swimming

Time: 8:50Am - 9:30 AM


Warm Up

7 picks from Mag Mob
7 Picks from Inside Out
(at home)

Program

4X100M Alternating Freesyle and Breaststroke

Swim down and steam

[kingkop182]

Originally Posted by Mahler

Good to see someone trying out Nate's program.
Go for it, Neil.

It is a great read, and so far I've really enjoyed the workouts. You can take or leave the last few chapters - it's clearly aimed at the late teen early 20s market and discusses clothing style, social interaction (tipping etc). Hell maybe I should pay attention i'm only 26.

[kingkop182]

Side note

I started a new job this week

Positives

Fairly good pay
Much easier commute
Relaxed atmosphere
Great scope for promotion
Flexi time - come and go as I please

Negative
Boring as hell, I'm not allowed to go into great detail but I basically review applications against criminal records and make recommendations against the findings - a sort of audit. I reviewed 145 cases today - all pretty much identical. I wanted to go home after 10.

[kingkop182]

Built for Show - Fall Phase 1

Workout B

Time: 6:30 - 7:15
Weight 209lbs

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

6 Reps at 50% of work set weight
4 Reps at 75% of work set

Program

A1 Wide grip row 4X8@52.5 Kgs 60 Sec Rest + 7.5 kg
A2 DB Bench Press 4X8@30Kgs 60 Sec Rest + 5kg

B1 Underhand Lat Pulldown 4X8 @50kgs 60 Sec Rest +5kgs
B2 DB Shoulder Press43X8@20kgs 60 Sec Rest +5kgs

C1 Reverse Crunch 2X15@BW 30 Sec Rest
C2 Plank 1X 60 Sec (as 2x30 sec)@BW 30 Sec Rest

Notes

1. Pretty happy about this one, the workout flowed well and I increased all the lifts.

[kingkop182]

Intervals

Time: 4:30PM - 5::49 PM
Weight 210 +1

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

Body Weight squats/lunges

Program

2% incline

5 mins @, 4mph
3X1 min @ 8.5 / 2 mins @ 4mph
5 mins @ 4mph

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:10 AM
Weight 213.4 +3.5

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

3 Reps at 50% of work set weight
2 Reps at 75% work set weight

Program

A1 Front Squat 5X5@55.5 Kgs 90 Sec Rest +5kgs
A2 Bench Step Ups 5X5@30Kgs 90 Sec Rest +5kgs

B1 Supine Hip Extension/leg curl 2X6 @BW 30 Sec Rest +1 set & 2 reps per set
B2 Cable WoodChop 2X8@45kgs 30 Sec Rest +1 set

C Side Plank 60 Sec (as 2x30 sec)@BW 60 Sec Rest

Notes

1. Really pleased with the workout
2. Not too happy about the added weight. I have no real explanation for it. I'll have to keep an eye out and hope it drops down again.

Nutrition

9/10.

[kingkop182]

Built for Show - Fall Phase 1

Workout B

Time: 6:30 - 7:10 PM
Weight 210 lbs

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

6 Reps at 50% of work set weight


Program

A1 Wide grip row 3X12@45 Kgs 45 Sec Rest +5kgs
A2 DB Bench Press 3X12@30Kgs 45 Sec Rest +10kgs

B1 Underhand Lat Pulldown 3X12 @(45,45,40kgs) 45 sec Rest +5kgs for 2 sets
B2 DB Shoulder Press 3X12@(15,15,12 Kgs) 45 Sec Rest + 3kgs for 2 sets

C1 Reverse Crunch 2X15@BW 30 Sec Rest
C2 Plank 1X 60 Sec (as 2x30 sec)@BW 30 Sec Rest

[kingkop182]

Have left the weights for a while as I've been training for a 15M bleep test as part of an assessment for a job I’m going for. I scored 10.4 BTW.

I'm not allowed to say what the Job is (but I doubt it’s what you may be thinking). If I make it through the next round I’m in; starting to have the jitters though.

It's more money at the moment but there is a clear glass ceiling (two stages further up) which I’ve been told in no uncertain terms will be almost impossible to break through, the hours are longer (both length and unsocial). My job at the moment (just started actually) is pretty easy and there is scope for promotion but it’ll be 2-4 yrs (two promotions) to match the other job for in terms of salary. The hours, holidays, perks etc are all better where I am.

It’s the battle against the time factor. I feel that I’m behind where I should considering my qualifications. If I stay in my current job but don’t get the promotion in the above timeframe I’ll be in a pretty weak position. It’s a big gamble to stay as there is no guarantee of 'double promotion' and the job I’ve applied for is a one time offer, reject it and there is no going back.

[RedLefty]

Dang, quite the predicament. But in studies of happiness, people who have to make a decision and then are stuck with it, with no ability to change their minds, always end up more content than people who can switch around. We have the capability to convince ourselves that we made the right choice, once it can't be undone.

So I'm sure you'll make the right choice. Or at least you'll believe you did!

[kingkop182]

Nice, Red.

I'm learning toward staying where I am, if all goes to plan it'll be better for me down the road.

Maybe it's a confidence thing, the new job sees me comfortable (financially) for the rest of life. It's hard to turn down an offer of security etc. but deep down I feel I *could/should* surpass it and enjoy it more in the process.

The question is...do I believe in myself enough to turn it down? Especially considering there are probably other people with graduate degrees thinking of rising through the same chain of command.

I have a month to decide… the clock continues to tick.

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:20 AM
Weight 213

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

4 Reps at 50% of work set weight


Program

A1 Front Squat 4X8@45.5 Kgs 60 Sec Rest+5kgs
A2 Bench Step Ups 4X8@20Kgs 60 Sec Rest

B1 Supine Hip Extension/leg curl 1X4 @BW 30 Sec Rest
B2 Cable WoodChop 1X8@45kgs 30 Sec Rest

C Side Plank 60 Sec (as 1x30sec e/s)@BW 60 Sec Rest

[kingkop182]

Intervals

Time: 7:30Am - 7:49 AM


Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

Body Weight squats/lunges

Program

2% incline

5 mins @, 4mph
3X1 min @ 8.5 / 2 mins @ 4mph
5 mins @ 4mph

[kingkop182]

Built for Show - Fall Phase 1

Time: 7:35
Weight: 209

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

3 Reps at 50% of work set weight
3 Reps at 75% of work set weight

Program


A1 Wide grip row 5X5@57.75 Kgs 90 Sec Rest +5kgs
A2 DB Bench Press 5X5@35Kgs 90 Sec Rest +5kgs

B1 Underhand Lat Pulldown 3X12 @50kgs 90 Sec Rest
B2 DB Shoulder Press 3X12@25kgs 90 Sec Rest+5kgs

C1 Reverse Crunch 2X15@BW 30 Sec Rest
C2 Plank 1X 60 Sec (as 2x30 sec)@BW 30 Sec Rest


Notes

• Pleased

Nutrition

8/10

[kingkop182]

Intervals

Time: 7:30Am - 7:49 AM


Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

Body Weight squats/lunges

Program

2% incline

5 mins @, 4mph
3X1 min @ 8.5 / 2 mins @ 4mph
5 mins @ 4mph

[kingkop182]

Intervals

Time: 7:30Am - 7:49 AM


Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

Body Weight squats/lunges

Program

2% incline

5 mins @, 4mph
3X1 min @ 8.5 / 2 mins @ 4mph
5 mins @ 4mph

[stingo]

Looks like you're consistently working and well too. Nice job.

[kingkop182]

Thanks, Tom.

I'm gonna try to do something every day from now until the Summit....not long to go and the weight still hasn't moved.

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:25 AM
Weight 215.5 (OMG)

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

6 Reps at 50% of work set weight


Program

A1 Front Squat 3X12@ 35.5 45 Sec Rest + 5kg for 2 sets
A2 Bench Step Ups 3X12@ 12.5 45 Sec Rest +2.5kgs

B1 Supine Hip Extension/leg curl 1X4 @BW 30 Sec Rest
B2 Cable WoodChop 1X8@45kgs 30 Sec Rest

C Side Plank 60 Sec (as 1x30sec e/s)@BW 60 Sec Rest

-------------------------------------------------------------------------------------------------

PM Workout

Decided to do a evening workout as well (all be it an easy one).

20 Mins treadmill & 4mph incline 3%

2 X 100 metre swimdown (i.e. slow pace). 1 Breaststoke, 1Freestyle.

Notes

1. Weight is all over the place, can be up or down as much as 5lbs in 2 days.
2. Goal for the Summit is 195.5 lbs. 20lbs in 7 weeks, an average of 2.85 lbs per week. I'm pretty conviced alot of my weight is water so I think it's manageable.

Nutrition

9/10.

[kingkop182]

Intervals

Time: 7:30Am - 7:49 AM


Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

Body Weight squats/lunges

Program

2% incline

5 mins @, 4mph
3X1 min @ 8.5 / 2 mins @ 4mph
5 mins @ 4mph

Nutrition

Great all day, but just had dinner and blew it big time. Came home, the cooker is playing up today so my Dad had gone to the local Chippy. Already on the table when I arrived, atleast 1500 cals right there.

Should passed on it and made a chiken salad

[Bill2380]

Neal, good to see you working out regularily again. Hopefully, that new job with MI6 works out.

Came home, the cooker is playing up today so my Dad had gone to the local Chippy.

Have you considered taking English as a second language courses while your here for the Summit?

[kingkop182]

Originally Posted by Bill2380

Neal, good to see you working out regularily again. Hopefully, that new job with MI6 works out.



Have you considered taking English as a second language courses while your here for the Summit?

Come to the Summit and you can teach me

[Bill2380]

I'm trying. I need more, or longer weekends, and fewer commitments.

[kingkop182]

Nothing to note today but a sprint for the train and some mobility drills

[Mahler]

Hey, my friend. I like seeing those increases. Looks like you are hitting the program hard. Nice going.

[Phaedrus49er]

Originally Posted by kingkop182

Nothing to note today but a sprint for the train and some mobility drills

Those sprints can be the best. You get a sort of overspeed effect depending on how close you're cutting it

[kingkop182]

Originally Posted by Mahler

Hey, my friend. I like seeing those increases. Looks like you are hitting the program hard. Nice going.

Thanks, I think it's more a case of getting back to where I was than lifting more than I have in the past.

[kingkop182]

Originally Posted by Phaedrus49er

Those sprints can be the best. You get a sort of overspeed effect depending on how close you're cutting it

Yeah, some days it's pretty close

[kingkop182]

Built for Show - Fall Phase 1

Workout B

Time: 8:30 - 9:25
Weight 212lbs

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

6 Reps at 50% of work set weight
4 Reps at 75% of work set

Program

A1 Wide grip row 4X8@52.5 Kgs 60 Sec Rest
A2 DB Bench Press 4X8@30Kgs 60 Sec Rest

B1 Underhand Lat Pulldown 4X8 @50kgs 60 Sec Rest
B2 DB Shoulder Press43X8@20kgs 60 Sec Rest

C1 Reverse Crunch 2X15@BW 30 Sec Rest
C2 Plank 1X 60 Sec (as 1x45 sec,1X15)@BW 30 Sec Rest +15sec on 1st hold

[kingkop182]

Swimming

Time: 6:50Am - 7:30 AM


Warm Up

7 picks from Mag Mob
7 Picks from Inside Out
(at home)

Program

4X100M Alternating Freesyle and Breaststroke

Swim down and steam

[kingkop182]

Time: 6:30Am - 7:00 AM
Weight 214

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

3 Reps at 50% of work set weight
2 Reps at 75% work set weight

Program

A1 Front Squat 5X5@55.5 Kgs 90 Sec Rest
A2 Bench Step Ups 5X5@30Kgs 90 Sec Rest

B1 Supine Hip Extension/leg curl 2X6 @BW 30 Sec Rest
B2 Cable WoodChop 2X8@45kgs 30 Sec Rest

Had to be at Anfield by 7:40 so missed the side bridges