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Train hard to get lean ""the sequel"

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    #152
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    5rds
    10 KB swings 24kg, 1/1 arm press 24kg, 1 goblet squat 24kg
    15 KB swings 24kg, 2/2 arm press 24kg, 2 goblet squat 24kg
    25 KB swings 24kg, 3/3 arm press 24kg, 3 goblet squat 24kg
    50 KB swings 24kg,


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    #153
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    24.03.14

    Afternoon
    35mins on bike

    Evening

    10 rds
    1 pull up
    10 kb swings 24kg (hardstyle)
    50 skips

    5/5 TGU 16kg

    5rds of punch bag work
    1:20mins on 40 sec off


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    #154
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    yesterday

    10 rds
    1 pull up
    10 kb swings 24kg (hardstyle)
    50 skips

    5/5 TGU 16kg

    5rds of punch bag work
    1:20mins on 40 sec off

    pesky hip flexor is acting up:confused:

    today
    foam roll and x band hip flexor

    swim 25mins

    evening

    bb split squats 8/8X4
    inverted rows 8X4
    pigeon stretch

    RDL 8X3X80kg
    press 5/5X3X32kg
    hip stretch

    ab wheel 5X3
    pallof press 5/5X3

    tabata burpees

    ice, foam roll and x-band


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    #155
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Friday 29th March

    morning
    30 mins cross trainer

    evening
    3 rds
    800m run
    25 inverted rows
    25 squats
    25 sit ups
    25 push ups
    25 kb 32kg swings

    Today

    Foam roll and x bands

    squats 8X3X90kg
    DB flyes 8X3X28kg
    hip stretch

    one arm row 8/8X4X32kg
    Hip hinge 8X4
    glute stretch

    tabata mountain climbers

    first squatting with any weight since my knee meniscus injury last year. No real problem, hip flexor is grumbling though


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    #156
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    31-03-2014


    bb split squats 8/8X4
    inverted rows 8X4
    pigeon stretch

    RDL 8X3X90kg
    press 5/5X3X32kg
    hip stretch

    ab wheel 5X3
    pallof press 5/5X3

    no real mood for it, but i got it done.


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    #157
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Wed

    interval session cross trainer 1 min on 2 mins off 30mins

    yesterday

    10 rds
    1 pull up
    10 kb swings 24kg (hardstyle)
    50 skips

    5/5 TGU 16kg

    5rds of punch bag work
    1:20mins on 40 sec off

    pesky hip flexor is acting u


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    #158
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Went seriously off the boil there an Msc thesis to blame. Not that I was every even tepid.

    Yesterday
    One arm swings 10/10X5X24kg
    TGU 5/5X1X16kg

    4rds 24kg
    5/5 one arm swings
    10 push ups
    5/5 clean
    5/5 presses
    10 goblet squats
    5 ab wheel (kneeling)
    22mins


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    #159
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today
    One arm swings 10/10X5X24kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X16kg

    BW Split Squats 8/8X3
    Declined push up 12X3
    Glute stretch

    Chin ups 5X3
    SLDL 8/8X3X56kg
    Upper back stretch

    5rds of punch bag work
    1:20mins on 40 sec off

    30min walk this afternoon


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    #160
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    30min walk

    One arm swings 20X5X32kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X24kg


    Trx One Arm Rows 5/5X3
    trx hamstring runner 8/8X3

    Front squats 8X3X75kg
    One arm press 5/5X3X32kg


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    #161
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    One arm swings 20X5X32kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X24kg

    BSS 8/8X3X20kg
    Push up 12X3X20kg
    20kg vest on both

    Deadlift 8X3X120kg
    One arm row 8/9X3X32kg


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    #162
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    One arm swings 20X5X32kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X24kg

    Sprints 10X25m

    Windmill 3/3/X3X16kg
    plank 45sec X2

    Farmer/Waiter walk 60mX2X56kg (switched hands styles every 15m)


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    #163
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    One arm swings 20X5X32kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X24kg

    TRX One arm row 5/5X3
    TRX Hamstring curls 8X3
    Couch stretch

    Back Squats 3X1X60kg
    3X2X90kg
    3X1X100kg
    3X2X110kg
    TRX flyes 8X3

    knee felt a bit unstable at 120kg so I backed off. A year on the cartilage damage is still at me :mad:. Swooped TRX flyes for DB bench press, shoulder a bit meh. God I hate getting old and beat up, if only I knew how to train when I was younger and now.


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    #164
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday
    30min walk

    30min cross trainer

    Today

    30min walk

    One arm swings 20X5X32kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X24kg

    BSS 8/8X3X20kg
    inverted rows 12X3X20kg
    20kg vest on both
    stoney stretch

    Deadlift
    3X1X60kg
    3X1X90kg
    3X1X110kg
    3X3X120kg
    push up 12X3XBW


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    #165
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today

    200 kb swings 24kg a mix of one and two hand continuous
    TGU 5/5X1X24kg

    Agility sprints 10rds 1:2
    15m-10m-5m

    windmill 3/3X3X16kg
    ab wheel kneeling 5X3

    Golf ball to foot
    V
    Foam Roll calf
    V
    Stretch calf


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    #166
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    One arm swings 20X5X32kg
    Spider man crawl 5mX5
    Rocking
    TGU 5/5X1X24kg

    TRX One arm row 5/5X3
    TRX inverted rows 8X3
    TRX Hamstring curls 8X3
    Stoney stretch

    Front Squats 3X2X60kg
    3X2X70kg
    TRX flyes 8X3

    In a rush this morning want to get a small bit heavier with the squats. But had not the time or really the faith in my knee. But every day I get more done the better I feel about it. I find the front squats less creaky for them.


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    #167
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    One arm swings 20X5X32kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X24kg

    BSS 8/8X3X20kg
    inverted rows 12X3X20kg
    20kg vest on both
    stoney stretch

    Deadlift
    3X1X60kg
    3X1X90kg
    3X1X110kg
    3X3X125kg
    Press 5/5X3X24kg

    today

    30mins walk

    One arm swings 10/10X5X24kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X16kg

    5rds of punch bag work
    1:20mins on 40 sec off

    5 rds of 50m sprints

    windmill 3/3X3X16kg
    plank 30secX3

    farmer walk 200mX2 40kg


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    #168
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday
    One arm swings 20X5X32kg
    Spider man crawl 5mX5

    TGU 5/5X1X24kg

    TRX One arm power row 5/5X3
    TRX IYT 5/5/5X3
    TRX Hamstring curls 8X3
    Stoney stretch

    Front Squats 3X2X60kg
    3X2X70kg
    3X1X75
    TRX flyes 8X3

    And one nappy change in the middle. Baby sitting and training, who says men cant do more than one thing at a time. just don't tell the wife


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    #169
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Sunday

    One arm swings 20X5X32kg
    Spider man crawl 5mX5

    TGU 5/5X1X24kg

    Split Squats 8/8X3X20kg
    Push ups 10X3X20kg
    weighted vest

    SLDL 8/8X3X56kg
    One arm rows 8/8X3X32kg

    Snatchs 24kg kb 10X5

    Ab wheel 5X3
    Famers walk 30mX3X56kg

    Such a nice morning I took the chance to train out in the patio. Followed by a ice bath in the kids pool :D


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    #170
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Monday 16th June

    30min walk

    One arm swings 20X5X32kg
    Spider man crawl 5mX5
    Rocking
    TGU 5/5X1X24kg


    TRX inverted rows 10X3
    TRX Hamstring curls 10X3
    Stoney stretch

    Front Squats 3X2X60kg
    3X2X70kg
    3X1X75kg
    Press 5/5X3X24kg
    glute stretch


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    #171
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today tuesday 17th June 2014

    30mins walk

    One arm swings 10/10X5X24kg
    Spider man crawl 15mX5 per
    TGU 5/5X1X16kg

    5rds of punch bag work
    1:20mins on 40 sec off

    windmill 3/3X3X16kg
    plank 30secX3


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    #172
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Friday 20th

    One arm swings 20X5X32kg
    Spider man crawl 5mX5

    TGU 5/5X1X24kg

    Split Squats 8/8X3X20kg
    Push ups 10X3X20kg
    weighted vest

    Desdlift 3X1X60
    3X1X90
    3X1X120
    3X2X125kg
    One arm rows 8/8X3X32kg

    Sprints 25mX9

    Ab wheel 5X3
    Famers walk 30mX3X56kg


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    #173
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Monday 23rd June

    30mins walk

    One arm swings 10/10X5X24kg
    TGU 5/5X1X16kg

    5rds 24kg
    10 two arm swings
    10 push ups
    5/5 presses
    10 goblet squats
    30 sec plank
    22mins

    Went off the rails for the last few days. Main failing due to lack of preparation of food, failure to discipline myself enough to train. It was a mad week with work 24hr duty and away from home bases for a couple of days. This left me tired and all to willing to given in. Mental noting this failings so I wont repeat them.


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    #174
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Wed

    walk 30mins

    cross trainer 30mins

    Today Friday 27th

    One arm swings 20X5X32kg
    Spider man crawl 5mX5

    TGU 5/5X1X24kg

    Bul. Split Squats 8/8X3X20kg
    Inverted rows 8X3X20kg
    weighted vest

    Deadlift
    3X1X110kg
    3X1X120kg
    3X2X125kg
    dips 8X3

    Sprints 15/15mX10

    Ab wheel 5X3
    sit ups 10X3


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    #175
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Monday 28th June



    One arm swings 20X5X32kg
    Spider man crawl 5mX5

    TGU 5/5X1X24kg


    TRX iIYT 5/5/5X3
    TRX Hamstring curls 10X3
    Stoney stretch

    Front Squats 3X2X60kg
    5X2X70kg
    5X1X75kg


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    #176
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Sun 29th June

    Morning
    KB swings 200X1X24kg
    TGU 5/5X1X24kg

    Split Squats 8/8X3X20kg weighted vest
    Push ups 10X3X20kg
    Band pull aparts 8X3 blue band

    SLDL 8/8X3X56kg
    One arm rows 8/8X3X32kg
    rocking 10, prying the hips open

    Ab wheel 5X3
    windmill 3/3X3X16kg
    farmer walk 30mX3X56kg

    Sprints 25mX10

    Sprinted last five against the young lad, beaten to post :D. TGU and windmills feel good. 10 minutes in the kids pool to cool down.

    half an hour foam rolling and static stretches this evening.


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    #177
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today Tuesday 01 July 2014

    30mins walk

    One arm swings 10/10X5X24kg
    Chin ups 3X5
    Spider man crawl 8mX5
    TGU 5/5X1X16kg

    10 rds of Kb snatches
    30 sec on 30 sec off 5/5 es

    windmill 3/3X3X16kg
    plank 30secX3

    Hill sprints 100m @ 1;2 grad 5rds

    There was black smoke coming out of me on the hill sprints like a bad diesel engine. along way off 18 months ago, but I feel I am getting fitter and losing weight. Going to keep going with S&S and try get 100 swings with 32kg kb in five mins and 5/5 TGU with 32kg in 10 mins directly after. I was hoping the try in in Aug, but right shoulder catches me when pressing. Hopefully it be sorted by then.


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    #178
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today Wed 02 Jul

    30min walk

    One arm swings 20X5X32kg
    Spider man crawl 5mX5
    Rocking
    TGU 4/4X1X24kg
    1/1X32kg

    TRX IYT5/5/5X3
    TRX Hamstring curls 10X3
    Stoney stretch

    Front Squats 3X2X60kg
    5X3X70kg
    Press up 10X3
    glute stretch

    32kg TGU felt ok, a lot better than expected. First time doing that weight. Going to start adding these in


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    #179
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Thursday 03 Jul

    10mins crawling, rocking and rolling
    spider-man leporad bear crawls

    30mins on the cross trainer.

    Crawling get the bpms up. It has helped my hip mobility.

    Today

    Monday 07 Jul

    One arm swings 10/10X5X32kg
    Spider man crawl 10mX5
    TGU 5/5X1X32kg

    10 rds of Kb snatches
    30 sec on 30 sec off 5/5 es

    Farmer walks 30mX3X56kg
    Ab wheel kneeling 5X3

    Agility sprints 15m-15m 5rds

    TGU with the 32kg added up with the last few reps. Went of the rails the weekend, life got in the way. Any back to the grind


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    #180
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Thursday 10 Jul 2014

    One arm swings 10/10X5X32kg
    Spider man crawl 10mX5
    TGU 5/5X1X32kg

    10 rds of Kb snatches
    30 sec on 30 sec off 5/5 es

    Sprints 50m 5rds


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    #181
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    One arm swings 20X5X32kg
    Spider man crawl 10mX5
    TGU 5/5X1X232kg


    TRX IIYT 5/5/5X3
    TRX Hamstring curls 10X3
    Stoney stretch

    Front Squats 3X2X60kg
    3X1X75kg

    Need to start working on my diet, now that I am getting consistent with training. Going to try start using PN compliance chart, if you are not assessing your guessing in my case. I am going to stick with the same routine till Aug, test S&S goal of 100X32kg swings in five mins and 10X32 TGU in ten mins. Then maybe ROP, although I can feel my elbows barking already.


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