Swans05 Fat Loss Program

[ldematto]

Hey Swanso - someone once told me "eating pretty good" doesn't work, you need to be "perfect"! I was the student, you coach, remember? Cheat food, what's up with that ? Of course you don't have FAT to get rid of anyway based on your stats - we could use an updated photo. Glad to see you posting your routine - you know, do as I do and do as I say! :)

[swanso5]

as long as you follow the 90% rule it's all good

not in photo shape yet....playing footy i couldn't train as hard so as not to get any soreness on top of niggling injuries but had to eat more then usual to be thoroughly fuelled for half of the week so probably lost a little bit of muscle but back on it now....carbs are the lowest i've ever had them and back is feeling good and the wts are going back up...might move to a 4 day wts program this week if i can be botherd making it up...

new site went up today too, looks good actually

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Before shot?

I'll check out the site today - good luck in your program!

[swanso5]

the fiance did take some actually, will take all brain cells to find out how to post them though....might send them to you to post

[fitoverforty]

just add them to your profile pics on your homepage.
I haven't figured out how to post them in the forums either

[ldematto]

Yeah - post them to your profile. Remember I'm the one where Oscar had to post Before and After Pics in that forum - Ha!!

[swanso5]

mon (yesturday)

wu...

lateraline hops 5 x 20
lo barrier on/off jumps 4 x 15

deads - worked up to 1 x 100kgs over 5 sets...back coming good, should be back at 150 in 4 - 6 weeks

chin up 3 x 6 @ 22.5kgs triset single arm shoulder press 3 x 6 @ 22.5kgs triset pistol squat from bench 3 x 6 @ 12.5kgs

face pulls @ 220pds x 36 reps - 10, 8, 8, 10 (10secs rest btw sets)

measurements wise i lost 3cms off the waitt last week to bring me down to 81cms

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

I have to admit when you use kgs I have no idea what the progress you are making - can you add a calculater to your posts?

Bacon Swanso? I'm taking your advice from another post and eliminating cereal in the morning as I want to get leaner and found I was eating it every morning. I was tired of drinking protein shakes and could add the protein to cereal with fruit. Course I still drink them after weight training.

And this revelation was after I found WEETABIX for the first time!!!! I may have to make an exception and at least try it - you make it sound like cotton candy!

[swanso5]

1 pound = .45kgs

so i'm 76kgs which i think is 166pds or something...

nothing wrong with bacon, a bit of protein, a bit of fat...just get some low in sodium if you can..i just get the deli stuff

i love weetbix too

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

wed

wu...

ankle hops 5 x 10
heidens w/ pause 5 x 15
bench 5 x 56kgs, 4 x 71, 3 x 86, 2 x 101...just got the double here and thought about not trying a 1rm at 108.5 so decided do a row set for some reciprocal inhibition...last week i did a pairing of db rows and front squats before benching and reached 107.5kgs x 1 rep

so did db 1 x 6 @ 50kgs

then re tested at 108.5 and bombed out...no good

had to cut workout inhalf too as the fiance had an appointment at midday

continued workout at 5pm after some clients and did

front squat 3 x 6 @ 50kgs paired with db rows 2 x 6 @ 50kgs (did 1st set earlier)

single leg db rdl 3 x 6 @ 27.5 kgs paired with sibngle arm lat pulldown 3 x 6 @ 220pds

decided for some more volume so:

db shoulder press straight into db curl alternating without rest @ 17.5kgs x 8, 6, 4, 2 then straight down into db bench presses with same wt x 15 reps...all without outting the wt down or resting

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Had first 2 biscuits of Weetabix this morning - Yummy!!!!!!!! Loved them!

Thanks for the calculation - damn, I weigh more than you!

[swanso5]

well i'm only little...5'6' and lean-ish...tiny joints too so won't get much bigger

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

friday

wu...

back squats 5 x 50, 4 x 60, 3 x 70, 2 x 80, 1 x 90kgs...back is now officially better i think but i'll continue to take it slow and work up in wt...increase 10kgs per wek until at 130ish (current pr) and see how I'm travelling then

pull ups 3 x 6 @ 18.25kgs (this is added wt by the way, not assited wt machine) paired with db floor press 3 x 8 @ 30kgs

glute ham raises 3 x 8 paired with chest supported bb row 3 x 8 @ 62.5kgs

ww.uponlinetraining.com

[ldematto]

squats 5 x 50, 4 x 60, 3 x 70, 2 x 80, 1 x 90kgs...

5 sets of 50 squats etc? Or 5 squats at 50 kgs etc? I'm thinking the latter or you are a maniac!

[fitoverforty]

face pulls @ 220pds x 36 reps - 10, 8, 8, 10 (10secs rest btw sets)

is that 220 lbs.? As in 50 lbs. more than you weigh? good grief, that is insane! And you did it 36 times. And here I got all excited for being able to do 31 lbs Facepulls!
Awesome Swanso, man of steel.
How do you stabilize your body when pulling that much weight? What is the correct body positioning so that you are not pulled forward? Do you lean back or bend your knees? I am having trouble finding the best way to stand to properly balance myself.