Train hard to get lean ""the sequel"

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


5rds of
Swings 32kgX10
Landmine Squat 50kgX1
Windmill 24kgX1/1
Swings 32kgX15
Landmine Squat 50kgX2
Swings 24kgX25
Landmine Squat 50kgX3
Windmill 24kgX1/1
Swings 24kgX50


Ave bpm 134, max 161. 53mins total. 752 cals. Threw in the landmine squats to see how the knee would go. The are easy on the knees as the shin remains vertical during them. No issues, hopefully nothing tomorrow either. The windmill are good for the shoulders, but also work out the hips. Been working them out and knee with lots of distraction.

Mobility work during between each set and for 10mins after.

holdfast

Tonight

25mins circa 10 rds
90 sec of cardio - bike
glute bridge X8 off bench
Face pulls X8 green band
Russian twists 8kgX8

25mins circa 10 rds
90 sec of cardio rower
hamstring walk 5 reps
Deadbug 20 sec
Handcuff rotations 8reps
Heart rate was up to 145, ave 129bpm. No issue with the knee, back on program Tuesday.

holdfast

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
Arnold press, band pull aparts and glut stretches

BB Split Squats 16kgX6/6X6
Jump squats 6X6
Towel Pull up 6X6 (feet on the ground)
Ab Wheel 3X6

Cardio 90secX6
Dips 5X6
Barbell chops 15kgX8/8X6

No heart today, it was acting up or my max heart rate is 244.

holdfast

Yesterday


52mins circa
90 sec of cardio mixed up between bike and rower
Mobility work for 60secs

In around 29mins total of cardio, ave bpm 130.

holdfast

Today

Got up in the morning at seven in the hope of trying to get two sessions today. Cue my three year old rambling after me, there went two hours watching fireman sam.

25mins circa 10 rds
90 sec of cardio - bike
Three way glute 5resp
Arnold raises 5reps
lat raises with red band 5/5 reps
Bicep curls 5 rep
Hollow rock 20sec

25mins circa 10 rds
90 sec of cardio rower
Calf raises 5/5 reps
Face pulls green band 8 reps
Deadbug 20 sec


Heart rate was up to 145, ave 129bpm. Didn't get the second session in after all. Spent the day outside with the family. Nineteen session this month, on track. But really want the twenty

holdfast

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
inverted rows band pull aparts and glut stretches

Step ups rack hold 16kgX6/6X6
Jump squats 6X6
One arm row 32kfgX8/8X6 (feet on the ground)
Bird Dogs 5/5X6

Bike 45secX6
Reverse Mountain Climber 5/5X6
Shoot through 5/5X6
Plank 20sec
Ave bpm 133, max 153. 52 mins in total.

holdfast

today

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

mixed it up between the bike and the rower for the two mins. In around 29 mins cardio ave 125bpm max 145.

holdfast

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
Arnold press, pull aparts and glute stretches

Deficit deadlift 110kgX5X6
Snatch 24kgX3/3X6
One arm floor press 32kgX6/6X6
Plank lateral raises 5/5X6

Squat jumps 5X6
L - Sits 10secX6
Swings 32kgX5X6
Push press 32kgX5X6


Ave bpm 133, max 154. 51 mins of a punch the clock workout.

holdfast

Today

25mins
90 sec of cardio - bike
Single leg glute bridge X5
IYT 5/5/5
Lunge with Arm raise 5/5


25mins
90 sec of cardio rower
One arm row horizontal 5/5 ( blue band)
Lateral Squats 4/4
Pallof Press 5/5 blue band
Heart rate was up to 141, ave 130bpm.

holdfast

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
Arnold press, pull aparts and glute stretches

Sandbag Rotational Lunges 25kgX6/6X6
Fast Feet 10sec
Chin up 6X6
Hollow Rock 20sec

5rds
Bike 45sec
Handstand off a bench 20sec
Skater hops 30sec
seated leg lifts 8/8

Ave bpm 127, max 154. 60 odd mins, as the two oldest joined me. Good to get back tonight.

holdfast

Today
25mins
90 sec of cardio - bike
Long loop kickbacks 5 reps per side
Diagonally Band pull apart 8 reps per side
Bicep curls 8 rep
Windmill 24kgX1/1



25mins circa 10 rds
60 sec of cardio rower
Face pulls green band 8 reps
Glute bridge off bench 8 reps
Russian twists 8 reps
Push up or sit up 8 reps

holdfast

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

KB Swings 32kgX20X5
TGU 24kgX1/1X4
TGU 32kgX1/1
inverted Rows 8X5
Pidgeon stretch 30ses

Single leg Deadlift 32kgX6/6X3 - 40kgX6/6X3
Squat Jumps 4X6
Kneeling One Arm Press 16kgX8/8X3 -20kgX8/8X3
Side Plank 20secX6
Shoulder stretches between sets

Metcon
1 round then rest by doing a stretch for 30sec between each
Clean and Press 32kgX8X6
Box Jumps 20" 8X6
Hallow Rock 20sec X6


Ave bpm 127, max 155, 55mins. 10 mins for 30sec stretches for head to ankles and hit the form roller for 10mins as well.

holdfast

Saturday

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
Arnold Press 12kgX5X5
Band Pull aparts 8X5
Pidgeon stretch 30ses

Landmine Squats 60kgX6X6
Squat Jumps 2X6
One Arm Row 32kgX8/8X6
Hollow Rock 20secX6
Shoulder stretches between sets

Metcon
1 round then rest by doing a stretch for 30sec between each
Swings 40kgX5X6
Plank
Sprawl 5X6
Plank pull through 5kgX8X6
Sumo High Pull 16kgX10X6


Ave bpm 131, max 159, 55mins. 10 mins for 30sec stretches for head to ankles and hit the form roller for 10mins as well.

holdfast

Yesterday


52mins circa
90 sec of cardio mixed up between bike and rower
Mobility work for 60secs

In around 29mins total of cardio, ave bpm 130.

Rest day today, out playing basketball with the young lad for 45mins yesterday. Quads and knees like a ninety year old today

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

KB Swings 32kgX10X5 -40kgX10X5
Windmill 24kgX3/3X5
Arnold Press 12kgX5X5
Band Pull aparts 8X5
Pidgeon stretch 30ses

Ergbike 45secX6
Single leg glute rasies 6/6X6
Rear elevated hip support 20secX6
KB Swings 32kgX5X6
Push up 8X6
Shoulder stretches between sets

Metcon
BB Split Squat bwX5/5X6
Skater jumps 8/8X6
Press 24kgX8X6
Bicep curls 8X6 purple band
Sit up 8X6

Ave bpm 130, max 155, 535mins. 10 mins for 30sec stretches for head to ankles and hit the form roller for 10mins as well.

holdfast

Today

90sec on the bike
Side plank 15sec
weighted shoulder flex 5kgX5
Hanging knee rasies hold 15sec
Hollow rock 20sec

90sec on the rower
glute 3 way 8reps each side
Straddle ups 5reps of a box
IYT 5/5/5

50mins, ave 131bpm max 148.

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

KB Swings 24kgX20X5
Windmill 24kgX3/3X5
Shoulder Dislocates 8X5
Face Pull 8X5

Single Leg Deadlift 24kgX6/6X6
Shuttle 20mx6
One legged jumps 3/3X6
Push up 8X6
Palloff press blue band 5/5X6

Metcon
Clean and press 24kgX4/4X6
One arm row 24kgX6/6X6
High pulls 24kgX10X6

No heart rate, because I forgot the chest strap. Damn I wont be able to count this when I count up how many sessions I did. Had to talk to myself to train as I was at work. Glad I didnt just bring the KB for a drive this time

holdfast

Today


52mins circa
2mins of cardio mixed up between bike and rower
Mobility work for 1min

In around 33mins total of cardio, ave bpm 130

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
Shoulder Dislocates 8X5
inverted rows 8X5

Farmer walks 40kgX40mX6
Clean and squat 40kgX3X6
Swings 24kgX10X6
Z press 23kgX10X6

Rotational lunges 25kgX12X6
Squat jumps 3X6
Chin up 5X6
Ab Wheel 5X6
Sprawl 5X6

Hard session, blew up. Felt hungry and no puff at the end. 59mins max 155 and ave bpm 130. Total cals 726.

I really need to start focusing on the eating side a bit more .Training wise I am very happy, but it not worth sh*t without it. I could do with losing 7 to 10lbs to be where I want to be

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

KB Swings 32kgX20X5
Windmill 24kgX3/3X5
Shoulder Dislocates 8X5
Arnold Press 12kgX5X5

Step up 20kgX6/6X6
Lateral hops 6X6
One arm row 32kgX6/6X6
Pallof Press 5/5X6 blue band

Bike 45sec X5
Dead clean and press 24kgX4/4X5
Ab crunch 12X5
Plank pull through 11kgX5/5X5
Ave bpm 132, max 155. 55mins.

holdfast

Today

I have a quad strain, i find it hard walking down hill. I had am going keep off any quad exercises and do a bit more cardio for the next few days.

10mins of 30/30
Bike
Rower
Boxing
Bike
Ave 130bpm and 150bpm. 666 cals burnt and 45mins total

I felt the quad hitting the bag, which surprised me.

Glad to do something after been stuck in the car for the day. Really felt the body was tight after the day. Spent 10mins stretching and hit the foam roller after. Working on the quad as much as I could

holdfast

Yesterday


Swings 250 swings ( 32kgX75) (24kgX175)
Press one arm 32kgX3X3
Band dislocates and pull apart

I had to give up the swings as the top of the exercise you brace and the quad is activated. It was starting to niggle, switched to below

bike 90sec
Inverted rows 8X3
Press up 8X3
Sit up 8X3

Bike 90 sec
Bicep curls 10X3 purple band
Glute bridges 10X3
Pallof press 5/5X3 purple band

Going to take a break today. Work on foam rolling, stretching and walking (I with a limp going down hill, like a gimp)

new2tri19

250 swings wow that's alot , do you break them up into sets ?
What's the reasoning in so many can I ask ?

holdfast

New2tri19, 250 is a lot and can be hard on the hands for sure. I was hoping to hit 500 to be honest, it part of a program called 10,000 swings. The reason cardio, strength, explosiveness and mobility all the jazz they say about KB. Most likely though I enjoy the KB like some people like bicep curls cause they are easy for them.

Today

Bike 90secX4
Inverted row 10X4
Press up 10X4
Step up 10/10X4
Pallof press 5/5X4

Bike 90sec
Dead hangs 30secX4
Clean and press 24kgX5/5X4
plank 30secX4

Bike 60secX3
wall sits 30secX3
Bicep curls 10X3 purple band
Lat raises 8/8X3 red band
Sit ups 10X3

I stretched between the sets above and after for 10 mins. Foam rolled, quad a bit better. Started doing a bit of rehab I read on line yesterday and felt a lot better doing the exercises today.

holdfast

Today

Bike 90sec
One arm row 32kgX5/5X5
Step Ups 10/10X5
Dips 5X5
Hollow rock 30secX5

Bike 90sec
Windmill 24kgX1X3
Wall sits 30secX3
TGU 24kgX1/1X3
Side plank 30secX3

Alf Veedersane

How's the quad?

holdfast

Quad is good, no pain. It was only a minor strain, with a bit of rehab it worked it self out quickly. Will take it easy this week and go back on program next week. Thanks

holdfast

Today

Bike 90sec
One arm row 32kgX5/5X5
Step Ups 10/10X5
Dips 5X5
Plank 40secX5

Bike 90sec X5
Swings 32kgX10X5
Wall sits 40secX5
Face Pulls 10X5 green band
Windmill 24kgX3/3X5

I stretched between each round for 30secs and after again for 10mins. Hitting the lats, hip flexors, glutes, hips, pec and calf's in various positions. It takes a lot of questionable stretches to maintain the flexibility of a plank. 50mins, ave 132 bpm and max 152

19 sessions in March on target for the year 228 sessions - or trained for 62% of the year

holdfast

Today

KB Swing 32kgX20X5
TGU 24kgX1/1X5
band pull a parts

Row 90sec X4
Inverted rows 10X4
Step ups 10/10X4
Push up 12X4
Single leg dead 24kgX10/10X4

Wall sits 40sec X3
Bicep curls 10X3 purple band
Lat raises 8/8X3 red band
Tri push down 8X3 green band