Back from the Brink

[Lost Dog]

Looking good, Neil!

I hope you're liking BFS. I keep recommending it at me gym, since it looks pretty good and seems clearly laid out (and the tone and subject make it palatable to young guys).

[kingkop182]

Time: 8:30Am - 9:25 AM
Weight 207

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
A2 Bench Step Ups 3X12@ 12.5 45 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 @BW 60 Sec Rest

[kingkop182]

Swimming

Time: 6:50Am - 7:30 AM


Warm Up

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

Program

6X100M Alternating Freesyle and Breaststroke +2 sets

Swim down and steam

[kingkop182]

Wed afternoon

5 a side soccer - the highest level I've ever played at. Very tough to make it trough the entire hour. Every part of my body is in agony.

[kingkop182]

Built for Show - Fall Phase 1

Workout B

Time: 8:30 - 9:25
Weight 215.5lbs

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

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:40Am - 7:35 AM
Weight 211.5 - 3lbs

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
A2 Bench Step Ups 3X12@ 12.5 45 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]

I took advantage of the 'bank holiday' four day weekend and the first bit of sun we've had to do some serious spring cleaning. Washed all three cars, mowed both our lawns and my grandmothers, cleaned out the wardrobes and cupboards , tidied the garage, power washed the drive etc etc.

Last day off today, more cleaning ahead. Time to hit the bookcase and walk in closet.

[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@60.5 Kgs 90 Sec Rest + 5kgs
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

C Side Bridge 60 sec

[kingkop182]

Built for Show - Fall Phase 1

Time: 7:30
Weight: 210

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
A2 DB Bench Press 5X5@40Kgs 90 Sec Rest +5kgs

B1 Underhand Lat Pulldown 3X12 @50kgs 90 Sec Rest
B2 DB Shoulder Press 3X12@27.5kgs 90 Sec Rest+2.5kgs

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


Nutrition

9/10 - Trying to get back on track with this

[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
A2 Bench Step Ups 4X8@30Kgs 60 Sec Rest +10kgs

B1 Supine Hip Extension/leg curl 2X4 @BW 30 Sec Rest
B2 Cable WoodChop 2X8@45kgs 30 Sec Rest

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

[kingkop182]

This concludes the 'fall portion' of the program. It's taken quite a bit longer than expected due to the fact I averaged 2 lifting sessions per week against the 3 perscribed; must do better.

I'll have to postpone the next portion of lifting due to the below;

I got a letter through on Friday telling me that I got the job I was going for. I start training 27th April. I still can't reveal exactly what it is (on a public forum), however, we will be doing physical training and have been told whilst lifting is not strictly prohibited they'd rather only workout 'in class'.

For those going to the Summit, I'll tell you more then....