Same but different

Daily Joint Mobility Complex
Ankle Circles
Hip Circles
Mike Boyle's Thoracic exercise
Shoulder Circles
Egyptians
Neck - Up/Down & Side/Side
Wrists - Up/Down & Circles

35 reps each

Extras
Pumps
Deep Squat Variations 1" heel lift
1x10

Warm Up/Corrective Exercises
Shoulder Rotations
Trunk Rotations
Cradle Walk
X Band Walk
OH Squats with 1" heel lift
Pumps
Arm Bars @ 16kgs
1 x 10

Swings - 10 mins
10 KB Sw @ 24kgs - top of the minute
Total: 100 reps

Stretches
Hamstrings
Shoulder Dislocates
Calf
Achilles
Quads
Cobra stretch
Glutes
Hips
Groin
Decompression Hangs
Held for at least 30 secs trying to extend stretch when able

'O' Rating
Right shoulder - 1* Wooohooo!!
Knees - 2
Lower Back - 1


Comments - Time to mix it up a bit if only to keep me sane. So I've got slightly different mobility drills and warm up exercises.

I trained first thing this morning so I went through it all in one go. I've put pumps and Squats as extras because I did them twice this morning and I didn't need to in my opinion. In future they'll only be done once if I train in the morning.

Changed to top of the minute swings which is similar in reps but more efficient. Half the reps and rest but all quality, powerful reps. Also decided it was time I started timing my stretches and taking them a little more seriously. I was pretty close to being able to rest my head on my knees on the hamstring stretch - which is probably the result of losing a bit of my belly.

Ate quite a lot over the weekend - but most of it was centred around meat and I found that I'd actually lost more weight at this mornings weigh in. A quick play around in fitday on Friday revealed that I really need to be getting more protein. I have lost a bit too much muscle since I started. I was also a little low on the calories so justing plugging in a few bits of chicken should work out well.

Incidently this will give me around a 50% Fat, 25% Carbs and 25% protein split. I am doing my family's head in losing all this weight while gorging on fat. Haha