Swans05 Fat Loss Program

[swanso5]

lu - 5 reps at 50kgs, 6 reps at 60kgs ect...i think you know i'd never do sets of 50...

lyn - our cable machine is a little misleading...the wt "says" it's heavy but it isn't...it maxes out at 220pds but the way the cables run through it, it's no where near 220pds of "real" wt...to stabilise you can either;

1 - do them with 1 knee kneeling
2 - a standing split stance position
3 - a bilateral standing position but sit back into a half squat and dig your heels into the floor

you'll be at your strongest on option for mine if you can push both knee and foot down hard enough

saturday

wu...

wideouts 4 x 50
vertical line hops 4 x 40
low squat sprint x 25secs

paired these with straight arm pulldowns 2 x 15 @ 100pds....low cable crossover 1 x 15 @ 50pds...high cable crossover 1 x 15 @ 100pds...bb cuban press 2 x 15 @ 15kgs...single arm cable curl 1 x 8 @ 100pds...single arm pushdown 1 x 8 @ 100pds

sprints 5 x 30m

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

[Bonnie]

May I inquire as to why you have used sets of 15 reps ?

[swanso5]

well i only some speed/quicknes and sprints to do and wanted something a bit longer so i pooped in sonme...dare i say...isoaltion exercises to do btw sets...sets of 15 won't tax the nervous system so won't bite into recovery from friday

no carb day today...did one last sunday and wasn't too bad, i don;t do anything at all sunday's though

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

[ldematto]

Oh !! I never thought I'd see the day where "bicep curl" and Swanso's Workout would co-exist! Even the great Swanso capitulates to "human" acts of foolishness! :)

But "pooping" them in? LMAO!!! This goes in the first chapter of the best of Swanso! :)

[swanso5]

wed / today

wu...

floor press 5 x 5, 4, 3, 2, 1 @ 40, 60, 70, 80 then 95kgs

bent row w/ supinated grip 3 x 6 @ 60kgs

paired with

30 degree incline db press 3 x 6 @ 30kgs

standing db shoulder press 3 x 12 @ 17.5kgs for 1 set then 15kgs for the last 2
paired

cross grip ring inverted row 3 x 12

later will do speed and quickness portion

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

[ldematto]

ok - I didn't want to ask because I'm sure the response will make me look like an idiot, but what does wu...mean?

[swanso5]

warm up

[Nokie173]

Don't worry Lu... I didn't know that too
Now we all know.... It's WARM UP = wu

[ldematto]

Of course! I knew it would be something that obvious - thanks Nokie for making me feel better!

[swanso5]

fri

wu...

wideouts 3 x 12secs
veret line jumps 4 x 15secs

back squat 5 x 5, 4, 3, 2, 1 @ 60, 70, 80, 90, 100kgs...i don't squat too often and have a max of 130 earlier this yr but these are getting tough and i'm not even near it yet!!

rdl 3 x 6 @ 80kgs

paired with

ring pendelums 3 x 10 (great core exercise)

sprints outside 6 x 30m starts...some really good reps here, way better then i've done before...gotta focus on short steps out of the blocks as it gets you moving quicker straight away

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

[ldematto]

ring pendelums 3 x 10 (great core exercise)

I'll have to check them out - better than planks?

[swanso5]

sat

wu...

military press 3 x 6 @ 40kgs with close then medium then wide grip

paired with

semi supinated chin ups 3 x 6 @ 15kgs (used handles from cable wrapped around chin up bar for these)

seated row 3 x 6 (w/ each rep holding for 12, 9, 7, 5, 3, then 1sec) @ 120pd and pronated grip for set 1, 120pd and supinated grip for set 2 then 80pd pronated grip bringing right to chest (couldn't for set 1) for set 3

paired with

ring push ups with feet elevated 3 x 6 (w/ each rep holding for 12, 9, 7, 5, 3, then 1sec)...stuffed these up i was holding the bottom position for the 1st 2 sets where i should have been holding the top contracted position so for the 3rd set i went from feet and it wasn't any good...not the best exercise for it but worth a shot

bb curl 2 x 6 @ 36kgs

paired with

lying tricep extension 3 x 6 @ 35kgs

as for the pendulums you'll need some trx's or gymnastic rings to do them and i bet planet fitness wouldn't let you do them...if you can't do planks you won't be able to these

http://www.youtube.com/watch?v=rN2PJttn6fM" onclick="window.open(this.href);return false;

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

[ldematto]

as for the pendulums you'll need some trx's or gymnastic rings to do them and i bet planet fitness wouldn't let you do them...if you can't do planks you won't be able to these

Yep! Defintely will be sticking with plain ol planks! Where do you find these things? :) I know Lynne will be doing them soon!!

[fitoverforty]

OMGosh! I just watched the video and yes I MUST do these! Now I gotta find where I can get those TRX things. Swanso for the ring pushups, did you get in the same position with feet in the rings and do pushups?

[Bonnie]

Yeah, that vid does indeed look cool