Shit all

I've done shit all since the last update. I'm actually heavier than when i weighed myself and ive lost some more size and muscle from inactivity.

Some of the reason is that I'm having issues with my patella tendons in my knees. I've ordered some hot/cold knee packs and I'm going to do a yoga class once a week and the knee stretching exercises from the yoga every other day of the week. Losing 10 KG will also make a big difference. That extra weight is putting a huge stress on my joints that I hadn't realised.

I've bought a new bike (old one was stolen) and I've started riding to work each day. 9km each way.

Goals: rehab knee with yoga and stretching/strengthening
: ice knee straight after exercise and heat before
: lose 10kg (reach 100kg) by low-impact exercise and going back to the gym.

Workout 5 - Legs & Back

Superset x 3
DB squat, drop weight and jump
superman plank
burpee w/BB snatch and push up
reverse upright row (squat)
Superset x 3
deadlift x 10 at speed
good mornings with BB over shoulders
russian twist with plate
windscreen wiper leg raises
arm-pit jumps with DB
Superset x 3
stiff legs deadlift
woodcutter chops with lunge
vee sit ups
deer step (back leg on bench, DB lunge and step/jump lead leg up)

Workout 4 - Leggary

Superset x 3
Push Press x 15
Burpee x10
hang clean to press x 10

Superset x 3
single leg step up x 10 (low weight and fast)
jump squats x 10
DB cross leg up. Over bench
squat to calf raise w/BB. Fast and speed high.

Superset x 3
reverse lunge w/ kettle bell swing
renagade row with kettlebell
kettlebell discus throw with squat
straight arm roll out on swiss ball
bent-arm roll out on swiss ball

Workout 3 - Shoulders & Arms

Superset x 3
Burpies with medicine ball. x 20
diamond push-up with single leg raised x 20 (10 with each leg)
single arm kettlebell curl to shoulder press, alternating. x6-8reps with each arm. fast temp
DB bi curl, x6-8

Superset x 3
Chinese press-up against wall.
Seated skull press with single DB
Military Press . x10. speed and power.
Kettlebell discus swing

Superset x 3
seated DB press. x10
drop set " " x10
squat to lat raise with kettlebell x20
side lat raise with KB x8-10
woodcutter chop lunge x8-10/leg

Workout 2 - Chest & Back

Superset x 3
Bench Press (Dumbbell, Incline)
Swiss ball bench press, single arm
Push up. Swiss ball and cable/bar

Superset x 3
Chin-ups (Front, Wide-Grip)
Chin-ups (Front, Wide-Grip) Negatives
Cable row, single arm

Superset x 3
Swiss ball DB press
Swiss ball DB press
Cable fles, low flat high
Cable flies high flat low

Superset x 3
Bent Over Row (Barbell)
Pulldowns (Front, Wide-Grip)
Bent Over Row (Dumbbell, One-Arm)

Workout 1 - Extra Cordinary Lunge Day

Superset x3
·         Front squat – cable and solid bar. X20-30. (keep body straight and upright)
·         Forward lunge with kettlebell pressx20 (overhead)

Superset x3
·         Lunge with plate held straight out infront x20 (lock lats, do not engage traps – plate out straight)
·         Lunge w/plate chop
·         Plyometric lunge/leap. X 16. Aim for speed.
·         Swiss ball push up
·         Press up with single hand raise on med ball

Week 0 - Picture & Weight

Thought I'd weight myself, I'm currently 110KG / 242lbs (17stone 4.2lbs)

Week 0 - Starting Point

I'll be honest that I haven't got some grand plan for this, but I do know I want to improve my vertical leap so I can dunk with easy off two feet. So here's me at week 0 before any training. I can touch a few inches above the ring.



First step of the no-plan is a change of gym training to focus on power, developing fast twitch fibres and improving my shitty level of cv.