Train hard to get lean ""the sequel"

holdfast

Alf,

At this stage the back is flaring up because, of two things not enough mobility or not constant enough. A weakness in the muscle that needs to worked on. So it all down to self management

Yesterday

Swim 40mins

Warm up

Inverted rows 10X3
Lunges 5/5X3
Air squats 10X3
Good morning banded 10X3
Press 16kgX10/10X3


Sandbag rotation lunges 25kgX8/8X4
Shoulder tap plank 10/10X4

Dumbell press 50kgX8X4
RDL 50kgX8X4

Red band Lateral raises 10/10X3
Green Band OAR Lat pull down 12/12X3

No sleep data or calories. With the garmin melt down, i dont have the info.

holdfast

Friday

35mins open water swimming

Saturday

KB swings 24kgX20X5
KB windmill 24kgX3/3X5
Band pull apart red and shoulder dislocates 5/5X5
Aronld Press 12kgX5X5

amrap 12mins got 4 rds
45sec row
10 kb swings 24kg
goblet squat 24kgX8
Press up 6

Boxing 10mins 30 sec 30 sec off

Food everything in front of me

holdfast

Saturday
I trained but cant remember which session I did. Doh

Monday

Swim 33mins 800m + ave bpm 128

100 swings 24kg
Windmill 24kgX3/3X4
Band dislocates and arnold press as shoulder prehab/rehab

Deadlift 80kgX6X4
Alt shoulder press 20kgX8/8X4

Landmine squats 50kgX8X4
Rotation arm planks 6/6X4

Chest press TRX 8X3
Inverted row TRX 8X3
Situps 10X3

Yesterday

Boxing 10mins 30 secs and 30 sec off

5rds
KB swings 24kgX15
Burpee 10
Bicep curls 10

5mins of rowing

holdfast

Yesterday

Strength session

Kb Swings 24kgX20X3
Inverted rows 10X3
Lunges 8/8X3
Air squats 10X3
Good morning banded 10X3
Push press 32kgX10X3
Windmill 24kgX3/3X3

Rotation lunges 25kgX8/8X4
Shoulder tap plank 8/8X4

Dumbbell bench press 50kgX10X4
Dumbbell RDL 50kgX10X4

IYT 5/5/5X3
Lat rasises red band 10/10X3

25mins open water swim

Swim was not happening, felt tired and shoulders were burnt from earlier

holdfast

Sunday


Swim 33mins 800m + ave bpm 128

100 swings 24kg
Windmill 24kgX3/3X4

Deadlift, squat, press and row 40kgX8X4

Reverse lunges 16kgX8/8X4
Press up 15X3
Ab wheel 5X4

Goblet squats 24kgX10X3
One arm rows 24kgX10/10X3
Tricep push down green band 10X3

Monday

42mins open water swim

Thursday
100 swings 24kg
Windmill 24kgX3/3X4
Band dislocates and arnold press as shoulder prehab/rehab

Deadlift 80kgX6X4
Alt shoulder press 20kgX8/8X4

Landmine squats 50kgX8X4
Rotation arm planks 6/6X4

Chest press TRX 8X3
Inverted row TRX 8X3
Situps 10X3

Row 7mins

Riddled with doms after Sunday workout for some reason. Took it easy till Thursday to go back to the gym.

holdfast

Sunday 35mins opne water swim

Monday
100 swings 32kg
Windmill 24kgX3/3X5
Band dislocates and arnold press as shoulder prehab/rehab

Deadlift 80kgX8X4
Alt shoulder press 20kgX8/8X4

Landmine squats 50kgX9X4
Rotation arm planks 6/6X4

Chest press TRX 8X3
Inverted row TRX 8X3
Situps 10X3

holdfast

Tuesday

38mins open water swimming

Wed
Strength session

Kb Swings 32kgX20X3
Windmill 24kgX3/3X3
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

Rotation Sandbag lunges 25kgX8/8X4
Shoulder tap plank 8/8X4
Chin up 5X4

Dumbbell bench press 56kgX10X4
Dumbbell RDL 56kgX10X4

IYT 5/5/5X3
Lat rasises red band 10/10X3

Boxing 30sec on 30 sec off for 8rds

holdfast

Tonight

Wed
Strength session

Kb Swings 32kgX20X3
Windmill 24kgX3/3X3
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

6rds

Step ups 20kgX6/6
Snatches KB 24kgX3/3
Inverted rows 8
Plank dips 6/6

6rds

Row 1min
Press 40kg
Mt Climbers 5/5

holdfast

Friday

50mins of Cardio breaking every 90sec to do the following. There was two blocks

Block 1
Good morning with empty bar 8 reps
Band pull aparts 8 reps
Banded glute bridge
V sit ups 20sec

Block two
Shoulder rehab
Shoot throughts
Heart rate unexpectedly high ave 135bpm


Saturday

Swings 24kgX20X5
Windmill 24kgX3/3X5
Band pull a parts, Arnold presses between each set

Deadlift 90kgX8X6
Press up 10X6
Jumping squats 6X6
Pallof press 5/5X6

Descending ladder 18-16....2
Swings 24kg
Lunges


hammers were like cat gut after the good mornings. Ave heart rate
124bpm

Sunday

55mins of cardio
90sec - 120 sec of cardio
broken up with foam rolling/stretching for 60sec between each.

Ave heart rate 125bpm

holdfast

Today Tuesday 19 Jan 2021

Strength session

Kb Swings 32kgX20X3
Windmill 24kgX3/3X3
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

5rds
Swings 40kgX3
Chin up 6
TRX Leg Curls 8 reps
Front Squats KB 40kgX5
Banded Chops 8/8 (red band)

6rds
1 mins cardio
Squat jumps 10 reps
Sprawl 6 reps

Heat rate hit 154bpm, even though I was trying to take it easy in the second block of training.

holdfast

Today

25mins circa 8 rds
90 sec of cardio
3 way glute 8/8 reps
band pull apart 10
russian twists 10 reps

20mins circa 8 rds
1 min of cardio
goblet squats 8 reps start 24kg went to 16kg
bicep curls 15kgX12
Heart rate was up to 151, ave 134bpm. Spent 20mins foam rolling after. Feeling good

holdfast

Today

Kb Swings 40kgX20X4
Windmill 24kgX3/3X4
IYT 5/5/5X4

Rom Deadlift 56kgX8X4
72kgX8X2
Squat jumps 6X6
Push off of bars 8X6
Dead bug 5/5X6

Metcon ascending ladder
2,4,6,8,10
First rd
High pull 16kgX2/2
Cardio 30 secs
sprawl 2

Good workout, dead a few dead hangs at the end and foam rolling

holdfast

Today

50mins of cardio using bike and rower swooping each rds
90sec cardio
broken up with foam rolling/stretching for 60sec between each.
banged out 100 swings total with the 32kg between rds


Ave heart rate 130bpm.

Sweet baby J, I weight myself this morning. Damn you keoghs !!!. I will have to find some way of curbing cals, be it intermittent fasting, calorie counting etc. I understand them all and I have had success with each one, but not consistent enough to make them a permanent habit.

holdfast

Today

Sunday 24th Jan 21

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 20kgX20X5
Windmill 24kgX3/3X5
Arnold press 9kgX5X5
Inverted rows 18X5

Kneeling press 16kgX8/8X6
Glute bridge 15X6
Squats Heel elevated 32kgX8X6
Squat jumps 4X6

Metcon

Handstand off bench 20secX6
KB swings 24kgX10X6
Landmine thrusters 20kgX8/8X6
push up 10X6
Mt climber 10X6

Lower body stretch between sets, hip flexor, hamstring

Ave Bpm 125, cals burnt 733. Total 57mins. foam rolling to finish off

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 32kgX20X3
Windmill 24kgX3/3X3
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

Landmine squat 55kgX10X6
Squat jump 4X6
Chin up 5X6
Hallow hold 20secX6

KB snatches 24kgX7/7X5
Ren. Row 16kgX5/5X5
Plank 30secX5

Knees were cranky I would say after the heel elevated squat on Sunday. So stuck to landmine squats to keep the pressure off them tonight.

52mins total, ave bpm 127, max 153. Cal 703

holdfast

Tonight

25mins circa 8 rds
90 sec of cardio
Calf raises 16kgX15
X band walks 10reps
Lateral raises red band 10/10

25mins circa 8 rds
90 sec of cardio
Cossack squats 10kgX5/5
Side plank 15sec
Heart rate was up to 141, ave 129bpm. Spent 20mins foam rolling after.

holdfast

Today

50mins circa
90 sec of cardio
Mobility work for 60secs


Heart rate was up to 151, ave 130bpm. Spent 20mins foam rolling after. I didnt want to go training, knee was really cranky. I think the killinaskully walking ladies impression that was doing the last two days with herself has not help them calm down. I felt grand after the last gym session two days ago. A few ibuprofen

holdfast

Today


Kb Swings 32kgX20X5
Windmill 24kgX3/3X5
inverted rows 8X5

Deadlift 90kgX5X6
Swings 24kgX5/5X6
Bottom up Press KB 16kgX5/5X6
Hallow rock 20secX6

Metcon
Cleans 40kgX5X10
Press 40kgX5X10 secs
Mt Climber 5/5X10

Knees felt a lot better. Ave bpm 129, max 151, 50 mins

holdfast

Today

Swings KB 24kgX10X5
TGU 24kgX1/1X5
Swings KB 40kgX10X5
band pull apart and dislocates

Paused Landmine Squats 50kgX5X6
Squat jumps 4X6
Rows 24kgX8/8X6
Windmill 24kgX3/3X6

3 rds
Row 30sec
Plank 30sec
Pike hip lift 30sec

Training was meh, but you will have days like that. That was 19 sessions for Jan, on track for this month. Training is going good, I need to focus a bit more on calorie restriction. Just to nudge the scales slowly in the right direction.

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 32kgX20X3
KB swings 40kgX20X2
Windmill 24kgX3/3X3
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

Sandbag lunges 24kgX5/5X6
Band pull aparts 8X6
Snatch KB 24kgX3/3X6
One arm row 32kgX5/5X6
Downward dog toe tap 5/5X6


Bike 45secX6
Push up 15X6
Plank 30secX6

holdfast

Tonight

25mins circa 8 rds
90 sec of cardio
3 Way glute 5/5
Straddle leg lift 5/5
weighted straddle side bends 5/5

25mins circa
90 sec of cardio
IYT 5/5
Hip stretch 20sec
Pallof press 5.5

A ve 131bpm. Spent 20mins foam rolling after. Some of those exercises make in especially in block 1 make me happy I am working out on my own. Between the face I pull, the grunting and the fact it looks nothing like the demo, I feel like an ejit. I am sure I will be the better for it.

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 24kgX20X5
Windmill 24kgX3/3X5
Inverted rows 8X6

Trap Deadlift 90kgX6X6
Squat jumps 3X6
Btm up KB press 16kgX5/5X6
Side plan 30sec X6

3rds metcon
1 mins cardio
1 min of 10 squat jumps + 10 kb swings (24kg)
1 Min sprawls (10)


Ave heart rate 130, max 156. Good session

holdfast

Today

55mins circa
120 sec of cardio
Mobility work for 60secs

mixed it up between the bike and the rower for the two mins. In around 34mins total of cardio, ave bpm 131.

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 32kgX20X2
KB swings 40kgX20X3
Windmill 24kgX3/3X5
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

Landmine squat 55kgX6X4 -- 65kgX8X2
Squat jumps 3X6
Inverted rows 8X6
Plank 30secX6

8mins = 4.5rds
High pull 16kgX15
Press 32kgX10
Renegade rows 16kgX5/5

5mins cycling

Last metcon was hard max bpm 161, could not push passed that. Most likely mentally not able to. Started with 75kg on landmine squat, but felt it was too much on the knee just yet. Backed off and brought it back to 65kg in the end. Foam rolled for 20mins while watching the rugby

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 32kgX20X2
Windmill 24kgX3/3X5
Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

Trap bar deadlift 105X5X6
Swings 24kgX10X6
Push up off bars 8X6
Plank 20secX6

10mins 2 full rds ( got 1/2 of sprawls done in rd 3)
90sec on the bike
swings 24kgX20
Sprawls 10


Max bpm 158, ave 132bpm. Good session taught I would get more weight on the deadlift. But the creaking in the knees was too much. The cold in the garage was not as bad as expected.

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 24kgX20X2
Windmill 24kgX3/3X5
Band dislocates, pull apart as shoulder prehab/rehab

KB Lunge 16kgX8/8X6
Squat jump 4X6
One arm row 24kgX8/8X6
Sit up 10X6

5rds 1:20 sec work 40sec rest
Skater hops 25sec
Dips of bench 10
Bird Dog 5/5

Just did the bear minimum, training at work during a break. Brought in a few KB and bands in.

holdfast

Tonight

25mins circa 8 rds
90 sec of cardio
glute kick back 8/8
Band pull apart diagonal 8/8reps
crunches 10 reps

25mins circa
90 sec of cardio
IYT 5/5
Bicep curls 8 reps
Plank 20sec
Hallow rock 20sec

Ave 133bpm. Done

holdfast

Today

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

Kb Swings 32kgX20X2
Windmill 24kgX3/3X5
Shoulder rebab and glute stretch between sets

Press 40kgX8X5
TRX Leg curls 8X5
wall sit 1minX5
Landmine chops 15kgX8/8X5
Hip flexor stretch hamstring stretch

Metcon 6 rds 1:10 sec on 50 sec off
Swings 24kgX16X6
Thrusters 16kgX8X6
Inverted rows 8X6

Max bpm 161, ave 137bpm. Felt good, a good night sleep and a retro playlist did wonders for my workout mojo. Love you garage gym, for the day that in it

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

5rds of
Swings 32kgX10
one arm Press 32kgX1/1
Swings 32kgX15
one arm Press 32kgX2/2
Swings 24kgX25
Press 32kgX3/3
Swings 24kgX50

Bike cool down 8mins

Ave bpm 134, max 159. 50mins total

Switch to this workout and i will stick with it for the week, as my knee was barking. It called the 10,000 swings challenge. I have done it three times. I wont be doing it fully this time. My knee was mad swollen and painful. Did something on Sunday workout that got it real angry, think it was the wall sit, I put my knee in a bad position. Took the last two days off and took a few meds, which brought down the selling and got rid of the pain. This workout I can do without aggravating the knee.

holdfast

Today

Warm up
Halo 16X3
Band dislocates 10X3
Goblet squats 16kgX3X10secs
Three way squat 10X3
Ankle rolls, 2 other exercises
Hip stretch and thoracic mob
Glute bridge 15X1
Frog pump
Glute stretch between each set

5rds of
Swings 32kgX10
Inverted rows 5
Swings 32kgX15
Inverted rows 5
Swings 24kgX25
Inverted rows 5
Swings 24kgX50

Bike cool down 8mins

Ave bpm 129, max 157. 50mins total

Foam rolled for 20mins. hands are beat up after two days. Easy cardio session with mobility work tomorrow