Train Hard to Get Lean

holdfast

here my new log. feel free to comment, laugh and poke fun.

It was such a nice day, I trained out side my house.
Ok todays food diary was as follows:

Breakfast – Porraidge, flaxseed, honey and apple, Green tea
Mid morning – pear, 3 oatcakes
Lunch - chicken breast, backed potato and cheese
Afternoon snack -Yogurt low fat, oats, seeds, flaxseed and honey
After training- banana
Dinner - Chicken curry (homemade) and wholegrain rice (1 cup full std size)
After training – Granola bar and protein shake

Training @3pm
Kettlbell and body weight sessions 40 sec on 20 secs off. For 20 mins in a rush. but got it done

Training @ 8pm
Bench press 60kgX8X5
Hanstring curls 20X5
SLDL = 80kgX8X5
Bench Press 30kgX8X5
10min hitting the punch bag. 1:15 on 45 sec off

holdfast

Todays workout was a metcon, involving

3 backs squats (100kg using a light squat rack and i have no faith in it above this weight)
6 dips with 10kg weight between a bench and plyo box
9 elbow to knees
for 10 rds
I wish I had a power rack !!!!!!!!

run 25mins lovely forest trail, felt really good after metcon.

holdfast

Today workout was:

Squats 100kg and box hops 8 X 5
Squats 50kg 10 X 3

Kettlebell and skipping rope (skipping rope more technique than than gut busting)
40 sec on 20 sec off for 20mins

350m X 4 times (1 min recovery)

Foam roll and stretch

Don`t usual work over an hour but did tonight as i did not get time to do planned training at work. Guess it no harm once in a while, good for endurance:rolleyes:.

G86

Just wondering, do you have all that equip at home?

holdfast

I have got most things in fairness. Have an alright gym at work too. So no excuses. When I am away from both I have brought the trx, skipping rope, gymboss and kettlebell


At home
TRX
Power blocks up to 27.5kg
bench
punch bag
kettlebells adjustable 18kg, 20kg, 24kg
push up bars
med ball 6kg
stab ball
wobble board
foam roller
box hops >38" (home made)
light squat rack
140kg weights and barbell
skipping rope
gym boss
sand bag (home made)

on wish list and it will remain for a long while
power rack
sledge
tyre
chin up bar
battling ropes
med ball
rower c2

holdfast

yesterday was a rest day

Today 10km with 50lbs ruck, feet are in ribbons after boots.

this evening metcon (no shoes due to blisters)
BW deadlift 8reps + 25 box hops 17" for 3rds
KB swings 20kg X 30 times with 30 burpees for 3 rds

Killer workout at end heart rate was through the roof.

god bless compee blister plasters

holdfast

Yesterday turn into a rest day could not walk alone with feet. So I put them for the day ahh.

Today

KB and BW session 30mins
3 one arm snatch each arm 24kg + SLDL 90kg 6 rds

TRX inverted rows + push ups
Punch bag 10mins (1:20 on 40sec off)

stretch and foam roll

holdfast

300 workout

25 pull ups/inverted rows,
50 deadlifts 60kg
50 press-ups,
50 box jumps,
50 sit ups, 50KB swings 24kg,
25 pull ups


Couplet of split squats 12kg + Swiss ball leg curls (15reps on both)
10 Kettlebell swings + 200m sprint x 8.

Tazgo

Hi, I was wondering where you got the power blocks and how much they set you back?

Thanks

Tazgo

holdfast

Got the power blocks in 2007 from england cant remember where. Paid around 350 pounds I think. Sorry I am not much help.

I would look at the other options as the powerblock only go up to 27.2kg or did maybe there are other that go more.

holdfast

sore from yesterdays workouts. could not give it 100% today, but dug it out and completed a short workout

800m run
9 push jerks 50kg
400m run
15 push jerks
200m run
21 push jerks

15:23 time

itsallaboutheL

holdfast wrote: »

300 workout

25 pull ups/inverted rows,
50 deadlifts 60kg
50 press-ups,
50 box jumps,
50 sit ups, 50KB swings 24kg,
25 pull ups

.

That's two fiddy :pac:

Tazgo

Cheers, no worries, found a couple of irish sites with them but they all seem to be in that kind of price range. Was lookin for some light enough ones so that weight would be perfect. Good luck with the training!

holdfast

itsallaboutheL you caught me. should have put in 50 sit ups:eek:

good to see the log is been read.

itsallaboutheL

holdfast wrote: »

itsallaboutheL you caught me. should have put in 50 sit ups:eek:

good to see the log is been read.

Wait no, i missed the KB swings, or else you edited it!!:o

I could have sworn there was supposed to be floorwipers in that workout aswell.

holdfast

Tonight

KB and skipping 20mins total 40secs KB, 40secs skipping no breaks

1000m run
50 inverted pull ups
50 push ups
500m run
40 inverted pull ups
40 push ups
250m run
30 inverted pull ups
30 push ups

biceps had no strength for pull ups or push ups

holdfast

Repeat last night KB and skipping session (to lazy to look up something else today)

Finished with
800m run
OH squat for as many times in eight mins that includes run

holdfast

Back of training regular hopefully . After three tough weeks at work. Did a few sessions during that time but nothing solid.

Today

KB and Skipping 25mins


Evening

Spilt squats 12kg X 8 X 5
One arm Rows 32kg X 8 X 5
Band Pulls 20 X 5
GHR 8 X 5 (only got to minus 20 degs to vertical :mad:)
Side bends 25kg X 30 X 4
Weight Crunches 15kg X 4

Punch bag 1:20 on 40 sec off 5rds

holdfast

today:

10 burpees
50 sit ups
50 KB swings 24kg
21 thrusters 40kg
21 inverted rows
10 burpees
total 9:21

run 30mins easy pace

holdfast

KB 40 sec on and then 25 reps of either squats, pull ups, push ups or sit ups.done for 23 mins

3 windmills and 3 Turkish get ups 16kg

Clean practice for 10mins.

Really felt tired during sessions. Cant believe how much the three weeks set me back.

holdfast

friday

15kg OH lunges 8X8X5
dips 5X8X5
SLDL 100kg 8X4
Thrusters 45kg 8X4

plank 30sec and KTE 12 for 5 rds

Today

20mins 9rds
24kg swings one min
10 push ups
10 squats
20 sit ups

skipping for 5 mins practice DU and 10mins snatch practice

holdfast

Monday
Lunch time

5 mins warm up with skipping rope
1000m row 3:55

300 workout with 16kg KB
25 sit ups
50 snatches
25 push ups
50 burpees
50 swings
50 clean press
50 mountain climbers

Heart rate during lunch workout was up to 175bpm, real killer. It was high i think due to dehydration, not enough water during morning.


Evening

Split lunges 12kg ea
One arm rows 32kg
Band pulls
GHR
Side bends 25kg
Weighted crunch 20kg

Boxing 1:15 on 45 sec off

holdfast

Today

60 squats
50 KB swings 24kg
40 push ups
30 pull ups
20 stability ball jackknife
10 clean press kb 16 each arm
100m farmers walk with 20kg each arm

boxing 1:15 on 45 secs off for 5 rds

holdfast

Thursday
KB exercises and skipping 40 secs on each no break for 22mins
3 turkish get ups and 3 wind mill each side
8 rds of 50 m hill sprints with 10 20kb swings



Today
Morning
KB and Pull up ladder got to 10mins
KB exercises and skipping 40 secs on each no break for 22mins
3 turkish get ups and 3 wind mill each side

evening
35mins run
clean practice 10mins

foam roll

holdfast

Wed 21

KB and BW 40 secs on 20 secs off 25mins total
BW includes push up, sit ups, squats and pull ups

Wed Evening
SLDL 100kg X 8 X 5rds
Thrusters 50kg X 8 X 5rds
Dips 10 X 5rds
OH lungs 15kg X 5rds
SB jackknife 15 X 4rds
Plank 60 sec 4 rds

Thrus 22nd
800m, 10 pull ups, 15 push ups for 5 rds

Fri
KB and skipping 40 secs on KB and 40secs skipping no break
2000m row

Sat
morning
5km run 30mins

Evening
split squats 13.6kg X 16 X 5ds
one arm row 29kg X 16 X 5rds
Band pulls 20 X 5rds
SB hamstring curls 20 X 5rds
side bends 29kg X 30 X 4rds
Weight sit ups 15kg X 20 X 4rds

deadlift 70kg 45secs 15 secs off
Burpee 45secs 15 secs off
for 5 rds

did not train earlier in the week due to long hours at work. think that affected my week training as i felt tired all week.

holdfast

Monday
KB and skipping 40 secs on KB and 40secs skipping no break

Today lunch
SLDL 110kg X 8 X 5rds
Thrusters 40kg X 8 X 5rds
Dips 10 X 5rds
OH lungs 20kg X 5rds
SB jackknife 12 X 4rds
Plank 30 sec 4 rds

Evening

6.4km run 39mins, easy felt good i have not run that far in over two years due to my back problems.

going to put a diet log as I think it would add to my fitness log.

G86

Really like the variety in your log.

holdfast

Thanks G86, its the variety that has transformed me


Today

1000m row
10mins cross trainer
300 Kettlebell workout listed below
25 sit ups
50 snatches 16kb
25 push ups
50 swings 16kb
50 mountain climbers
50 clean press 16kb
50 burpees
1000m row

total 35:08

wrecked :eek:

holdfast

Friday
morning
Skills sessions practiced going to do this every Friday morning. so much to learn.
pulls ups
double unders
cleans
turkish get ups

evening
squats 100kg X 6 X 5ds
one arm row 32kg X 16 X 5rds
Band pulls 20 X 5rds
GHR 8X 5 best effort
side bends 29kg X 30 X 4rds
Weight sit ups 20kg X 20 X 4rds

boxing 1:15 sec on 45 sec off for 5 rds

looking forward to cc87 101 KB workouts

holdfast

Saturday
10rds starts every 2 mins.
70kg deadlift x 4
inverted pull ups X 5
burpee X 6

took around 50 secs each time should have gone up a weight on the deadlift.

messed around with the KB for 10mins

holdfast

Yesterday

morning
KB and Skipping 20mins
Pull ups 4X4
Turkish get ups 3 each side
windmill 2 each side

evening
split squats 12.6 X 8 X 5ds
one arm row 32kg X 16 X 5rds
Band pulls 20 X 5rds
GHR 8X 5 best effort
side bends 29kg X 30 X 4rds
Weight sit ups 20kg X 20 X 4rds

boxing 1:15 sec on 45 sec off for 5 rds

today
KB Sessions
Swings 3 X 25
Burpee 3 X 25
C&P 3 X 5 ea
Snatch 3mins non stop

clean, snatch and OH squats practice just 20kg oly bar
5 X 3

Diet
yesterday
Carbs: 378gm 48%
Protein: 160gm 22%
Fat: 124gm 36%
total cal 3643

today
Carbs: 298gm 42%
Protein: 154gm 23%
Fat: 121gm 39%
total cal 2720

holdfast

Morning
Run 5km

Evening
KB
Double Military press 3x5
Double Row 3x5
Double KB Squat 3x5
Windmill 3x5
Double Swing 3x15

TRX inverted row, squats, sit ups
21,18,15,12,9,6,3

foam roll and stretch (need to be more diligent on this part)

diet
Carbs: 297gm 38%
Protein: 201gm 27%
Fat: 124gm 36%
total cal 3074

Rest day tomorrow

holdfast

Friday
morning

pulls ups 4X4
double unders ( finally a break through)
clean, snatch and OH squats practice just 20kg oly bar
5 X 3
turkish get ups 1X3 ea
Windmill 1X3ea

afternoon
SLDL 100kg X 8 X 5rds
Thrusters 45kg X 8 X 5rds
Dips 8 X 5rds
OH lungs 20kg X 5rds
SB jackknife 15 X 4rds
Plank 30 sec 4 rds
boxing 1:15 sec on 45 sec off for 5 rds

Diet
yesterday
Carbs: 370gm 38%
Protein: 204gm 24%
Fat: 164gm 41%
total cal 3530

today (so far)
Carbs: 349gm 45%
Protein: 165gm 23%
Fat: 121gm 37%
total cal 2925

holdfast

Sat
climbed Carrantuohill 6 hours, it will do instead of a metcon

eat like a carb eating horse.5000 cals

holdfast

Mon 16 Aug 2010

Afternoon
16KB`s
Double clean and press 5 X 3
Double squat 5 x 3
Renegade row 3 X 3
Windmill 3 X 3
Swings 15 X 3

Oly practice technique
Snatch
20 X 5 X 3
clean
20 X 5 x 3
OH Squats
20 X 5 x 3
Skipping DU practice
total 30mins

Evening
split squats 12.6 X 8 X 5ds
one arm row 32kg X 16 X 5rds
Band pulls 20 X 5rds
GHR 8X 5 best effort
side bends 29kg X 30 X 4rds
Weight sit ups 20kg X 20 X 4rds

boxing 1:15 sec on 45 sec off for 5 rds

Diet

Carbs: 316gm 39%
Protein: 177gm 24%
Fat: 137gm 40%
total cal 2988

Transform

holdfast wrote: »

Mon 16 Aug 2010

Afternoon
16KB`s
Double clean and press 5 X 3
Double squat 5 x 3
Renegade row 3 X 3
Windmill 3 X 3
Swings 15 X 3

Oly practice technique
Snatch
20 X 5 X 3
clean
20 X 5 x 3
OH Squats
20 X 5 x 3
Skipping DU practice
total 30mins

Evening
split squats 12.6 X 8 X 5ds
one arm row 32kg X 16 X 5rds
Band pulls 20 X 5rds
GHR 8X 5 best effort
side bends 29kg X 30 X 4rds
Weight sit ups 20kg X 20 X 4rds

boxing 1:15 sec on 45 sec off for 5 rds

Diet

Carbs: 316gm 39%
Protein: 177gm 24%
Fat: 137gm 40%
total cal 2988

well done on some super sessions and love the nutrition breakdown also!!

holdfast

today
Warm up

KB 16kg
TGU 1X3
Double clean & press 5 X 3
Double Clean & squat 5 X 3
Double Row 5 X 3
Double swing 10 X 3


300 workout with 16kg KB
25 sit ups
50 snatches
25 push ups
50 burpees
50 swings
50 clean press
50 mountain climbers

diet
Carbs: 255gm 34%
Protein: 166gm 24%
Fat: 147gm 47%
total cal 2801

holdfast

Yesterday

Morning Run 5Km 30mins 140bpm ave heart rate. An easy run out, enjoying a forest trail along the coast.

Evening

TRX 10 inverted rows
12kg dumbell thrusters
AMRAP 20 mins 16 rds

Deadlift 110kg Ladder
got to six but the cracking in my knee was disturbing. I have been getting a pain on the top of knee when going up stairs. Did not want to push it so left off


diet
Fat 152gm 42%
Carbs% 372gm 44%
Protein 165gm 20%

fitday does not seem to keep with 100% been the max percent, but instead 106% :eek:

holdfast

KB 16kg
TGU 2X3
Double clean & press 5 X 3
Double Clean & squat 5 X 3
Double Row 5 X 3
Double swing 10 X 3

3 KB swings
6 push ups
9 squats
5 rds of 3mins working an 2 mins rest. 25 complete rds

knee giving trouble i have not been able to train since wed.Getting better

diet
carbs 334gm 41%
fat 135gm 42%
protein 172gm 24%

holdfast

Went for a 20mins swim in the sea. Felt good and took me back to my tri days . The doms were brutal today, did not foam roll or stretch after yesterday. lesson learnt.


26mins of 20KB and skipping session. 40secs on and 20secs.

16KB`
Renegade row 5X3
Double Military press 5X3
Double Row 5X3
Double KB Squat 5X3
Windmill 3x3
Double Swing 3x15

holdfast

Monday
step ups 32kgx8X5
one arm row 32kgx8x5
bicep 15kgx4x10
v ups 20x4
SB knee tucks 15x4
db bench 30kgx8x4
calf raises 20kgX 25x4

Tuesday

16kg Kb
Double C&P 5x5
Double Squat 3x5
Double Row 5x5
Snatch 5x10/10

30 mins skipping and KB exercises 40secs on 20 secs off

Thursday

20kg KG and skipping for 10mins. DU got five in a row (with SU) but without missing great

16kg kb
double clean and press 3 X 5
Renegade row 3 X5/5
double clean squat 3x5
windmill 3x3/3
Double swing 3x10

20kg kg swings, box hops(became step ups after knee pain), sit ups, 2mins skipping
21,15,9

right knee is giving me jib, went to phsyio and the knee cap is off line so have a bit of rehab to do.

holdfast

Friday

Burgener warm up
snatch, OHS and clean with bar

16kg KB`s
Double clean and press 3 X 5
Double Squat 3 X 5
Pull up 3 X 5 ( turned out to be jumping pull ups)
Double swings 3 X 10

Tabata 20kg KB
Snatch and high pull

Saturday

30mins of skipping, BW exercises and KB exercises. Working 40 secs on 20 sec off

evening

lunges 5X10 (knee still giving trouble so just BW)
dips 5 X 8
Renegade Row 16kg X 4 X 8
Plank 30 secs
Finished 20 reverse curls, 2 sit up, working down on RC and up on SU to 2 reverse curls and 20 sit ups.

holdfast

Monday

16kg KB
30 snatchs
1000m row
30 snatch
1000m row

TRX and Double 16kg KB
TRX one leg squat 2 X 10/10 + Clean and Press 2X5
TRX Inverted rows 2 X 10 + Clean and Squats 2 X5
TRX IYT 2 X 5 + Swings 2 X 10
TRX Chest press + Windmill 2 X 5

run 5mins on treadmill

Evening
squats 100kgx8X5
one arm row 32kgx8x5
bicep 15kgx4x10
v ups 20x4
SB knee tucks 15x4
db bench 30kgx8x4
calf raises 20kgX 25x4




Tuesday

5km run easy 26mins

80kg deadlift and pull up (jumping) tabata 8 rds each

holdfast

Wed

afternoon

1000m row

20mins kb and skipping

3 TGU each side

evening
12 rds of 2 mins
54kg farmer walk 50m
24kg Kb 1 swing ladder (add 1 each rd)
2 burpee ladder (add 1 each rd)

blew up in rd 10 and just forgot gymboss demands and work through till end

holdfast

Saturday

lunges 32kg X 5X10
dips 5 X 8
Renegade Row 16kg X 4 X 8
Plank 30 secs
Finished 20 reverse curls, 2 sit up, working down on RC and up on SU to 2 reverse curls and 20 sit ups.


Sunday
amrap in 15mins
Deadlift 80 x 5
push up 10
skip 1 min
8 rds


hit the punch bag 1:15 on 45 secs off 5 rds

holdfast

Monday

16kg Kb
Double C&P 5x5
Double Squat 3x5
Double Row 5x5
Snatch 5x10/10

25mins 16kg kb and skipping 40 sec on 20 secs off


Tuesday

afternoon 30mins cross trainer

Squats 100kgx8X5
one arm row 32kgx8x5
bicep 15kgx4x10
v ups 20x4
SB knee tucks 15x4
db bench 30kgx8x4
calf raises 20kgX 25x

holdfast

Last wed

20mins on treadmill

7 rds of
5 24kg KB swings
7 one arm rows 24kg kb
20 kg OH lunges
1 min skipping

Monday

20mins on treadmill
15mins on cross trainer

evening
band pulls 20
reverse lunge 16kg kb 4X8
one led deadlift 24kg kb 4 X8
C&P 24kg kb 4 X 8
plank 40 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10

Tuesday

10mins skipping and 20kg kb session

followed by 300kb workout with 20kg
25 sit ups
50 snatchs
25 push ups
50 swings
50 burpees
50 C&P
50 mt climbers

holdfast

Thursday

16kg kb and trx

trx lateral lunges 2X10 es
trx lunges 2X10 es
trx ham curls 2X10
trx chest press 2X15
trx oh squats 2 X10

kb 2 X 30 swings
2 X2 es windmills

Saturday

Negative pull ups 4 X 4
TGU 4 X1es

10 X 100m sprints


evening
16kg kb`s
Double Row 3X5
Double clean and press 3 X5
Double clean and Squat 3 x 5
double swings 3 X10
Du practice till i have five done anyway for 4 sets

clean practice 30kg 4X4
L-sits 4X10secs

foam roll and stretch

holdfast

monday

16kg kb
3X20 swings
3X20 squats
3X20 figure eight
3X20 low lunge
3X2 TGU right side
3 X 30secs plank
3X2 TGU left side
3X20 push ups
3X 10 snatch right
3X20 sit ups
3X10 snatch left
3 X 10 burpee



evening
4X8X100kg squats
4X8 TRX press up
4X15 TRX leg curls
4X8 One arm rows (each side)
4X20 mt climber
4X6 IYT TRX
4X30secs plank

wed
16kg kb
3X20 swings
3X20 squats
3X20 figure eight
3X20 low lunge
3X2 TGU right side
3 X 30secs plank
3X2 TGU left side
3X20 push ups
3X 10 snatch right
3X20 sit ups
3X10 snatch left
3 X 10 burpee

evening
band pulls 20
reverse lunge 16kg kb 4X8
one led deadlift 24kg kb 4 X8
C&P 24kg kb 4 X 8
plank 40 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10

24kg kb
10,8, 7----1 swings
1,2,3

---

10 burpee

holdfast

Friday

30mins swim, I was drowning ungracefully around 800m plus. I was trying to keep up with this young wan, she kicked my ass. Need to get back in the pool

Saturday

3 X 30 secs jumping pull ups

16kg KB double clean and press 2 X 12
16kg KB Double squats 2 X 12

16kg KB single snatch right hand 6 X 20 secs
Skipping (DU practice really coming on now) 6 x 60sec
16kg KB single snatch left hand 6 X 20 secs

4 X 5 X 40kg Power cleans

36mins running, hard hilly session felt good.

holdfast

Monday

Double clean and press 3 X 8
Double Squat 3 X 8
Double Renegade Row 3 X 8
Double Snatch 3 X 8
Double Swing 3 X 8

1000m row

25mins of skipping/kb exercises, working 40secs and 20sec off

Evening
4X8X110kg squats
4X8 TRX press up
4X15 TRX leg curls
4X8X24kg One arm rows (each side)
4X10X16kg bicep curls
4X30 mt climbers
4X40secs plank



one min skipping X 3
Tues
10mins treadmill
20mins cross trainer

Wed

Double 16kg KB (wish they would buy 20kg and 24kg at work)

Double clean and press 3 X 6
Double Squat 3 X 6
Double Row 3 X 6
Double Snatch 3 X 6
Windmill 3 X 3/3
Double Swing 3 X 6
one min skipping X 3

Snatch,OH squats and clean 5X3X30kg

10mins on both treadmill and cross trainer each

Helen
400m
21 Kb 24kg swing
12 jumping pull up
14:06