More Conditioning

Today went something like this

Overhead Jump Lunges 15kg plate
Floor press * 10
Single arm row * 10
400 Meter sprint

Repeat * 4

5 minute rest

10 minutes of
8 burpees on the minute every minute

Pretty messed up now eating like a king though

Cajun chicken Sandwich

Workout

Shake

Chicken, spinich salad & sweet potato wedges

Chilli for dinner later

Will eat something close to bed time, not sure what yet...

Dieting is coming pretty easy - I'll admit it's been quite stop start. However, at the minute im 71kg, when i get to 67 i will reasses.

5 and a half months till thailand, so i have plenty of time to make sure i dont look like a skinny wretch or a fat tub of guts on the beach

Update

Did legs and shoulders last weekend.. Then i didn't get back in to the gym for a few days.
Decided to do some conditioning to burn some calories, will do more conditioning tomorrow.
then go back to normal as i should get more time next week.

Todays Conditioning

Intervals -400M on 200M off - 10 minutes
5 minute rest
10 minutes of

1. Squats * 10
2. Pressups * 10
3. Pull us *5

5 minute rest

Bike Intervals - 30 seconds on 30 seconds off

5 minute rest

15 Minutes of

1. Kettle Bell swings
2. Kettlebell push press * 10 (5 per side)
3. Swiss ball suported Kettlebell Row * 10 (5 per side)

Die

Good times :-)

Tuesday 27th July

Day 2

Back & BI's

Deadlift 5*5
Widegrip pullups 4* 6 ( I could do one full set of these unassisted now - schweet)
Bent over Row 4 *8
Dumbell Row 4*8
Wide Handle Cable Row 4* 12(wanted to do Inverted Rows but the smith machine was in use)

Straight bar curlz 4*8
Hammer curlz 4* 8

400 Meter sprints
* 4

This is so diferent to what im used to but it a definite challenge.. Deadlifting was shit tonight as plates were at a premium.

Its probably becoming clear that im basing this program around a Squat day, a Bench day & a Deadlift Im also trying to fit in the other big moves where i can, pullups, BOR, Military press etc...
Lots of tweaking as i go will likely be required, but i'm definitely going to stay with the split for the time being...

I just realised the whole point of this blog was to blog what im eating..

Today

Psyllium husk
Porridge & protein shake
Coffee
Chicken Salad,
Chicken on granary sandwich
Shake & banana
Probably steak, as i've eatin so much chicken today, im likely to grow feathers and \ or start laying eggs

no training tomorrow - so i might get time to get creative in the kitchen, either that or i'll just have chicken wings & wine ¬_¬

I R Bodybuilder

Well, not quite, but i've moved to a 3 day split. I know i would be ridiculed on a certain corner for of the internet for this, but for the next 60 days i want to see what will happen.

The reason for this is my upperbody is just not progressing as quickly, fat loss has been a little uneven, Neil advised that this type of training might help slightly, so im going to give it a try.

Today, Chest & tris

Flat Bench 4*8
Incline Bech 4*8
Flys 3* 12
Dips 4* failure
Skull crushers 4* 8
push down 3* 12
Tri push up 4*8

As I want to make sure im still getting a decent calorie burn from my gym sessions i will add a metcon at the end of each workout. Right now the plan is to use muscle groups that havn't been covered above. this makes sense to me but likely others may disagree.

Todays metcon

Kettle bell swings * 10
plate Overhead step up * 10 (5 per leg)
6 rounds for time - 8:46

not sure what this next 60 days will work out like, will keep my diet in order and hope for the best. overall goal is still fat loss, but would like if the extra volume gave me some kind of muscle gain, wishful thinking I know.

Either way, as the old saying goes, a change is as good as a rest.

Happy Friday

Day off, sun trying to shine.
I'm in doors playing internet and training, what better way to spend a morning off?

So training, Had a pretty good session this morning.

Squat clean to push press worked up to 60kg 5*5

Dumbell bench 2* 26 KG - 4* 6 reps paired with Facepulls 4* 12

Single leg deadlift 4* 8 paired with N.G Pull up 4*5

Finished it all with
AMRAP 10 minutes

5* Inverted Rows
10 * stepup (15KG plate overhead 5 per leg)
5* pushups

Managed 6 rounds

10 minute cool down

Decided to change things up completely for the next 60 days, going on a body builder style split with a metcon or some kind of conditioning to finish each session. The reason, my recovery is shit at the minute rather than fight a losing a battle im changeing things completely for a little while.

Might make it a 3 day split and leave in one of ip's conditioning sessions... Not sure yet, im looking forward to mixing it up for a while.

Over and out

Blog Fail

Ollie Reminded me today that i have a blog. Thanks Ollie!!
Busy as fuck lately work is busy but im kind of enjoying it, so will keep on prioritising it!!

Day off tomorrow, so im gonna knock out a strength session nice and early, if anyone sees this and wants to give me some shortish metcons to do afterwards... Post a comment and i'll give it a shot after.

No Burpees though - i like them but aint really got the cajones to them in my local gym

Odds on me starting this again and forgetting about it in one week??

Busy...

Yes I am training, no I don't have time to tell the entire internet about it.

Lower Back feels like shit the last few days, will probably ditch the squats for some single leg stuff tonight to give it a break..

Will try and give an update on my training this evening, if i can drag myself away from Portugal V Spain

Adios,

P.s. Ollie is gay, LOL