Back from the Brink

[kingkop182]

This log is will document my progress for 2009; it will be my ONE and ONLY log for the year. I will follow a year long program in it’s entirety... no jumping ship.

I’ll warn you, I am in terrible shape at the moment and it must get better, there is no other choice. Tony Robbins says that in order to make a change you must first get disturbed, well I did this morning. I stepped on the scale for the first time in a while and it read……214lbs. Yes you read that right, I’ve put roughly on 30lbs most of it fat, some of it muscle. When I finished the challenge 5^th Jan my waist measured 34” it’s now 37”…I knew I had been eating badly in the interim but this is a huge shock to me.

I could fill a whole page detailing explanations and excuses but that is not what this log is about. I come out of ‘logging hiding’ because I want accountability, I need accountability.

So my promise is that I’ll follow Nate Green’s ‘Built for Show’ in it’s entirety tracking both workouts and nutrition here. My request from you, please comment as I go, if I’m doing well tell me but more importantly if I’m slacking off shout, scream and give me a talking to.


Neil

[kingkop182]

I've done the first workout A and will post it later today but I need to get my stuff ready for tomorrow morning now.

[stingo]

Congrats on getting yourself back into the workout groove. Sometimes a reality check is what we need to get ourselves back onto the right track.

[Phaedrus49er]

Git r dun. Or something.

[kingkop182]

[kingkop182]

All weights are posted in KG, I was going to do a conversion into lbs but it won't fit on the sheet without messing with the linked cells.

Thanks to John (Mahler), I have amended the logs he sent me for NROL. They work really well so I will continue to to use this style. If John or Nate don't want the workouts published this way give me a shout and I'll remove the spreadsheets and log as normal.

The fall period uses undulating periodization, so should keep it interesting.

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:10 AM
Weight 112 - 2 lbs

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@50.5 Kgs 90 Sec Rest
A2 Bench Step Ups 5X5@25Kgs 90 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 2x30 sec)@BW 60 Sec Rest

Notes

1. Decided against posting as spreadsheets for a multitude of reasons.
2. Quick Workout but plenty of rest during the 5X5 portion
3. I guess the Supine Hip extensions/leg curl are there to encourage glute activation further into the program.
   

[kingkop182]

Swimming

Time: 6:30Am - 7:00 AM
Weight 112

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]

Built for Show - Fall Phase 1
Workout B

Time: 4:10 - 4:55 PM
Weight 112 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@40 Kgs 45 Sec Rest
A2 DB Bench Press 3X12@20Kgs 45 Sec Rest

B1 Underhand Lat Pulldown 3X12 @40kgs 45 Sec Rest
B2 DB Shoulder Press 3X12@12kgs 45 Sec Rest

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

Notes

1. This was a little easy but since it's still the first week I kept the weight a little on the light side.
2. I'm hoping that I can increase this workout in relation to the 4X8 workouts, i.e what I use for the 4X8 the first week will become what use for 3X12 the second, bump up the 4X8 and repeat through the weeks
   

[kingkop182]

KB Swings


Busy day today so all I got done was 2X2 mins kettle bell swings with a 12kg KB

[kingkop182]

In-growing toenail has put a temp holt on me, it's killing me. I guess Zig Zigler was right, everything strats with the big toe.

The doc has given me some pills but has said that if nothing improves over the weekend I'll have to go back in for a small slither to be removed; my bro has jad his whole nail off, I hoping it won't come to that

[kingkop182]

Had a small section removed last week and the doc put a block on gym for a while, it's getting better though so i'll be resuming tomorrow.

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:25 AM
Weight 211 -1lb

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@40.5 Kgs 60 Sec Rest
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

Notes

1. Good to be back in the game
2. Front squats are still painful in the wrists
   
3. Toe gave a bit of discomfort, the doc gave me a small set of dressings as a precaution but it seems to be ok so I've left them in the bathroom draw unopened.

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

PM Workout

Time: 9:00Am - 9:45 PM

Treadmill Walk - 2% incline @ 4mph
100 Metre swim


Nutrition

7/10. Not too bad apart from the Ham&Cheese toastie on white for lunch

[kingkop182]

I was just catching up read a few blogs and I stumbled across this from Roland. The last bit is going in my Sig.


"I'm eating two Big Macs and a large Diet Coke. In the booth next to me, there's another man eating two Big Macs and a large soda. I'm 6'1", 185lbs, and 7-9% body fat. He's my height, fat, and about 100lbs heavier than me.
I know what I think of him. But what's he think of me? Bet he doesn't know that I pulled out the middle buns and sauce, or that it's a diet drink, or that this is my first meal of the day, or that I'm working out later, or that I'm only having one more meal today.

Bet he thinks I'm that guy who's just like him, but can eat anything and stay lean. Only that guy doesn't exist.

There's no free lunch, especially when it's served with special sauce."

[Mahler]

Originally Posted by kingkop182

All weights are posted in KG, I was going to do a conversion into lbs but it won't fit on the sheet without messing with the linked cells.

Thanks to John (Mahler), I have amended the logs he sent me for NROL. They work really well so I will continue to to use this style. If John or Nate don't want the workouts published this way give me a shout and I'll remove the spreadsheets and log as normal.

The fall period uses undulating periodization, so should keep it interesting.

Neal,
Great to see you starting a log. I thought that spreadsheet looked familiar. Glad to see you making use of it. Sorry to hear about the minor setback with the big toe, my friend, but you sound so determined that I know this will not keep you from your goals. Best of luck.

[kingkop182]

John, the spreadsheets are fantastic. I decided against using them in a public forum at the request of a few people (not Nate). I'm still using them for my own logs and folder to take to the gym.

[kingkop182]

I have signed up for the open challenge, not sure how many people are doing it - seems pretty thin on the ground but I'm in and hope to win.

Here are the goals;

Neil’s Goals

10 Chins Ups and 5 Pull-Ups with Correct form

Current level - 5 chins, 2.5 Pull Ups

Complete the 'I will List' 90% Compliance

My big problem in many aspects of my life is consistency, I have devised an ‘I will list’. These are things that if I complete each and every day things will run a lot smoother;

• I will get at least 7 hours sleep per night
• I will have my bag packed and ready to go the night before
• I will commit to working out at 6:30 AM when the gym is less busy
• I will limit myself to 1.5hrs forum/non productive surfing internet activity per day
• I will commit to 90% compliance to both nutrition and workout frequency
• I will have an absolute maximum of 5 alcoholic drinks per week. No more than 3 in any one day.
• I will do Mag Mob/Inside Out at least 5 times per week
• I will do 30 mins of math practice every day.

All items must be done/complete for the day to be considered a pass, 90% compliance in terms of days passed is the goal.

I will read at least 3 books per month

Since completing my Masters the amount of reading I do has fallen through the fall, the aim is simple – keep the brain active. Similarly with the math (point 8 of goal 2) I found myself dumbing down. I reach for a calculator far too often, and I copy many of my forum posts into word to allow the spell check to do the work for me. This is a good goal and it is both fun and productive (unlike some of the 'I will list' which is more task orientated)


Weigh 182lbs or less, with a wiast of 33” or less

This has been a goal for a while, I got fairly close before blowing up big style.

Current (as of 1^st feb) 212lbs, 37.75” waist.

[Phaedrus49er]

Nice list, and good luck with it.

I know it's probably a little simplistic, but since you mention a couple bodyweight movements, I've been putting together a six- and twelve-week progression for push-ups (rep numbers as presented), pull-ups (reps halved), and squats (reps quintupled) using the 100 Push-ups template (the rep modifications should get me to 100 push-ups, 50 pull-ups, and 500 squats in theory). Yeah, it's a gimmick, but it's also a good setup for progressive overload if you don't already have something in mind.

[kingkop182]

Thanks, Ben.

I'll be looking into this. Seems good

[Phaedrus49er]

I haven't posted this to my own log yet as I'm still working on integration, but this is the spreadsheet (attached) I made up using various rep progressions depending on the movement and target reps. For example, I'm aiming for 500 reps of bodyweight squats, so I used the 100 push-up setup and just a 500% ratio on everything. Same line of thinking on pull-ups (actually hedging a bit on those with a goal of only 50) and planks (time instead of reps). I THINK it makes sense, but then, a lot of things used to make sense that no longer do

EDIT: Are we no longer supporting attachments, or is it just an Opera thing?

[kingkop182]

Looks like it's disabled for the moment.

[kingkop182]

Kettle Bell Swings

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out
Foam Rolling

Work

3 X 1 min sets with a 12kg KB

Notes

1. This is a lot tougher than you first think (or atleast I thought). I had aimed for 3X2 mins but it became clear during the first set that this wouldn't be realistic.
2. I'll throw this into the mix once per week or so (more of a bonus).
   

Nutrition

8/10. Happy enough, forgot my second serving of 1/2 apple and mixed nuts so 1 mark deducted.

[RedLefty]

Has the toe thing happened before? If so, might be time to get the acid treatment and end it for good. My dad finally had it done last year and is loving it. RedWifey's dad had it done 20 years ago.

Our kids are doomed when it comes to toenail genetics.

[kingkop182]

Yes, about 10 years ago on the other foot. The doc spoke about soaking the nail bed with iodene next time, if that's not sucessful the whole thing gets removed.

[kingkop182]

Intervals

Time: 6:30Am - 7:45 AM (sat in steam room for ages)
Weight 210

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

Light swimming, no distance or speed, just a nice relax really.

Notes

• The plan is to bump this up for 0.2 each week until I reach 9.5mph. I will then lower the speed and add an extra interval

Nutrition

9/10. Unless everything is spot on I’m not awarding a 10. I know these out of ten markings are subjective but it’s just a rough number to see if there is a correlation between certain days and poor eating.

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30 – 7:35
Weight: 209 – 2 lbs

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@52.75 Kgs 90 Sec Rest
A2 DB Bench Press 5X5@30Kgs 90 Sec Rest

B1 Underhand Lat Pulldown 3X12 @50kgs 90 Sec Rest
B2 DB Shoulder Press 3X12@20kgs 90 Sec Rest

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


Notes

• Fairly happy
• The DB shoulder press was too light but I couldn’t find the next increment, the next but one was too heavy.

Nutrition

8/10

[GinnyLou]

Nice looking workouts! Good luck with your goals.

[kingkop182]

^^ Thanks

[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:15 AM
Weight 209

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@ (35.5,30.5,25kg) 45 Sec Rest
A2 Bench Step Ups 3X12@ (10, 10, BW) 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

Notes

1. This did not go too well, I didn't sleep pretty much the entire night and I didn't feel up to this one. I dragged myself out of bed and in but it was pretty much half arsed TBH.

Nutrition

8/10.

[Mahler]

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