From Taco to Flaco (skinny in Spanish)

El Gringo


Saturday 4th February
Cold still nagging around but feeling better. 

Upper Home - 1 minute rests 
Feet Elevated Paused Push Ups
15/13/11
Thick Handle Single Arm Row (w/ 2 sec pause)
20x12/10/8
Lateral Raises 
10x3x10
Uneven Loaded Bicep Curls
20x8/7/6
Triceps Kickbacks (Palms facing down
10x10/9/8

Good workout.

It' a friends birthday so I'm off for a huge BBQ and going to drink a lot of tequila! Super Bowl tomorrow as well!

Body re-composition is going well but going to tighten up the diet starting Monday to speed up the changes.

Rather be out there watching the super bowl , who you putting your money on ?

Sunday 5th February
Was a little tipsy last night, was good, but went to sleep at 3am and my daughter woke me up at 6am! Hahaha the joys of parenthood!  
  
Lower Home - 1 minute rests 
Goblet Squat w/20kg Barrel and Heels Raised 2"  
3x12 
Lying Bridged Leg Curls w/20kg Barrel  
3x11 
Single Leg Calf Raises  
10/8/7 
 
Went to my Super Bowl party with my wife's family so didn't get time to do all of the workout so I'll finish it off tomorrow.
 

Nice relaxing today after the Super Bowl yesterday.
 
Yesterday's pre-game snacks 
 

Tuesday 7th February
Ready to go today, feeling good.
 
Upper Body @ Gym 
3 minute rests 
Bench Press 
95x5 
87.x5x6 
80x8 
Chin Ups (Dead hang to chin above bar w/2 sec pause) 
20x5 
16.25x6 
11.25x7 
Smith Machine Behind The Neck OHP
42.5x6
37.5x7 
32.5x8
Supersets - 1 min rest between them 
1A - Pinwheel Curls 
20x5 
17.5x6 
15x8 
1B - Overhead Triceps Extensions (Machine) 
170x5 
160x6 
150x7 
 
Good session, added 2.5kg to first 2 sets of Bench, added a rep to Chins and Pinwheel Curls, and added weight to Triceps.
 
Diet has been good too.

squid

El Gringo


Saturday 4th February
Cold still nagging around but feeling better. 

Upper Home - 1 minute rests 
Feet Elevated Paused Push Ups
15/13/11
Thick Handle Single Arm Row (w/ 2 sec pause)
20x12/10/8
Lateral Raises 
10x3x10
Uneven Loaded Bicep Curls
20x8/7/6
Triceps Kickbacks (Palms facing down
10x10/9/8

Good workout.

It' a friends birthday so I'm off for a huge BBQ and going to drink a lot of tequila! Super Bowl tomorrow as well!

Body re-composition is going well but going to tighten up the diet starting Monday to speed up the changes.

Rather be out there watching the super bowl , who you putting your money on ?

 
 
Sorry mate, I didn't see your message earlier. I put my money on the Giants, as the Patriots were lucky against the Ravens and I thought they would come short. What about you?

Thursday 9th February 
Felt good today. F*cking hard day at school, the kids were a nightmare! Off to do legs to take out the anger!
  
Lower Body @ Gym  
3 minute rests  
Front Squat 
105x5  
95x6 
85x7 
Romanian Deadlift 
160x6 
150x7  
140x8  
Supersets - 1 min rest between them  
1A - Seated Calf Raises 
35x11  
30x12 
25x13 
1B - Standing Cable Crunches  
32.5x6
27.5x7 
22.5x8 
16x10 
2A - Neck Flexion 
5x3x9 
2B - Neck Extension 
5x3x9
 
Great session, up 5kg on the top set of Front Squats, but it was 'kin heavy.
RDL was up 1 rep per set, can do more but don't wanna overdo them as that's how I got my hernia last time. Calf Raises and Crunches up a few reps and weight.
 
Diet was good, plenty of eggs, chicken, tuna and whey and a lovely portion of rice for post workout!

Saturday 11th February 
Drank a good amount of beer last night but didn't eat too much. No hangover at all which was nice!
  
Upper Home - 1 minute rests  
Feet Elevated Paused Push Ups 
16/14/11 
Thick Handle Single Arm Row (w/ 2 sec pause) 
20x12/11/9 
Lateral Raises  
10x11/11/10
Uneven Loaded Bicep Curls 
20x8/7/7
Triceps Kickbacks (Palms facing down 
10x3x10
 
Nice workout, these home workouts are more going through the motions, but I like them as they keep me more directed towards the straight and narrow at the weekends!

Finally an update!
 
Been a manic 10 days, was sick, my daughter was sick, mad load of work and just no time nor energy to get to the gym. Plus still have a problem with my abs on my left side.
 
With my current lifestyle, the to-failure style of RPT training like I had been doing, I was finding too intense. So doing a more relaxed style of training based on Jim Wendlers 5/3/1.
 
Tuesday 21st February (5/3/1)
2-3 minute rests
Front Squat
82.5x5
87.5x5
92.5x5
60x8
Bench Press
75x5
80x5
85x5
60x8
Chin Ups (Dead Hang to Chin above bar)
BW+5x5
BW+10x5
BW+15x5
BWx6
Leg Curl
110x3x5
 
Great session, felt good, feel like the rotating style of 5/3/1 will be much better than going balls-to-the-wall every time.
 
Diet has been back on track yesterday and today too... tonight's dinner:
 

Did a quick session on Wednesday.
 
Friday 25th February
Home workout today.
 
1 minute rest periods
Feet Raised Paused Push Ups
BWx2x12
Wide Grip Pull Ups
BWx2x7
Tri-Set - Front/Lateral/Rear Delt Raises
10x2x10
1-Side Loaded Biceps Curl
20x3x7
Palms Down Triceps Kickbacks
10x3x10
 
Good session.

Saturday 26th February 
Another home workout today, this time lower body.
  
1 minute rest periods 
Goblet Squats w/heels raised 2" and legs together
20kg Barrel x2x12
Floor Leg Curl
20kg Barrel x2x10
1-Leg Calf Raise w/2 sec pauses at top and bottom
BWx2x7
Reverse Crunches
BWx2x10
Superset - Weighted Neck Flexion / Extension
10x2x10
 
Enjoyable, off for a huge BBQ tonight so will eat well!

Sunday 26th February
Upper body workout at home, trying to make the most of the situation.
 
1 minute rest periods  
DB Flyes on Swiss Ball
10x2x15
Thick Handle DB Row
20x2x11
DB OHP on Swiss Ball
10x2x15
DB Reverse Curl
10x2x13
Close Grip Push Ups
BWx2x11
 
Nothing hard, just some extra volume

Monday 27th Feburary
Nice little extra today. Heavy gym workout tomorrow for the upper body.
 
1 minute rest periods   
Split Squats
BWx2x15
Speed Thick Grip Romanian DL
40x2x15 
Seated Calf Raises (2 sec pause at top and bottom)
20x2x15
Crunches
BWx2x15
Neck Flexion / Extension
BWx2x15
 

Tuesday 28th February
Back in the gym, nothing like a good gym session.
 
Upper Body - 2 minute rest periods
Bench Press
82.5x5
75x6
70x7
Chin Ups (Dead hang to 2sec hold at top)
+20x4
+15x5
+10x6
Push Press
75x4
70x5
70x6
Pinwheel Curl
20x4
17.5x5
15x6
Overhead Triceps Extension Machine
170x5
160x6
150x7
 
Good workout, nothing earth moving, but solid
 

Sorry for the lack of updates, incredible amount of work, but been keeping training and it's going pretty well.
 
Diet has been good, a lot of food, not all clean, and a few heavy weekends of drinking but am going to push until the end from tomorrow with a tighter diet.
 
A few pics before the gym:
 

 

 

 
Nothing exceptional, but some progress...

You look alot leaner and your bis look alot bigger 2 weeks to go mate keep up the hard work.

Thanks mate, unsure of what to do for the last 2 weeks.

Considering hard fasting on off days and then eating hard on training days, as still have a lot of fat to drop around the midsection. Going to do some skipping today too.
 
Any ideas anyone?