Train hard to get lean ""the sequel"

holdfast

Today

Swings 40kgX10X5
Press one arm 32kgX5/5X5
Windmill 24kgX3/3X5
Goblet Squats 32kgX5X5
Chin ups 5X5

Forgot the explosive exercise in the rds above. I did
Cleans 32kgX5/5
Wall sit 40secX5

Trained for 52mins, ave bpm 132 and max 152bpm.


A good week down 0.8kg, hit the gym 5days and walked most in around 10,000 steps even with a slight quad strain . Been listening to atomic habits to attack the two habits of I have eaten junk in the car and the evening. So I have been using a few tricks to get rid of these bad habits. One week down with this and back on program next week as the quad feels good. So looking forward to it .

Alf Veedersane

holdfast wrote: »

Been listening to atomic habits to attack the two habits of I have eaten junk in the car and the evening. So I have been using a few tricks to get rid of these bad habits.

For a split second I thought it was going to say you'd been listening to Atomic Kitten during training.

There's a good episode on Sigma Nutrition Radio from a few years back - with Brian Wansink - on engineering your environment to remove the bad habits

holdfast

I must check sigma nutrition, but I found him to be a bit too high brow for me before. Nothing wrong with a bit of guilty pleasure listening to atomic kitten

Alf Veedersane

holdfast wrote: »

I must check sigma nutrition, but I found him to be a bit too high brow for me before. Nothing wrong with a bit of guilty pleasure listening to atomic

I haven't listened in quite some time but I do remember there being some good 'hacks'/ways to just make bad choices that little bit more difficult to make mindlessly.

There was one on buffets that I have always used since though it'll be a while before I'll need to navigate a buffet again

holdfast

Today

KB swings 32kgX20X5
Push up 10X5
Windmill 24kgX3/3X5
Shoulder rehab

BB Split squats 5/5X6 - carefully done.
Lateral hops 8X6 - very slow
Chin up 5X6
Swimmer plank 25secX6

Handstand of the bench 25secX5 -not pretty
KB deadlift 32kgX15X5
Sit up 10X5
Mtn climber 25secX5

Easy session tonight, quad felt good. Time 55mins, ave bpm 127 and max 154. I am following a program online which changes each week - ran by a leading voice in PT here. So if the constant changes and exercises that require you to google them- sorry.

holdfast

Today

8rds
90sec bike
Banded Glute bridge 10
Single leg downward dog 15sec
Pike TRX 15sec

8rds
90secs bike
diagonal band pull aparts 8/8
Bicep curls 10
Triceps push downs 10
Half moon yoga pose 15sec
Saddle up 15sec

I am glad I dont record some of these exercises.

Alf Veedersane

Do you use something to balance with on the half moon one?

Got a voucher for a few hot yoga class and I was the sweaty mess down the back constantly toppling over doing that :pac:

holdfast

Well I dont need hot yoga to be a sweat mess. I wouldn't dare go to hot yoga as I would be a puddle on the ground at the rate I sweat.

I started of doing a single leg deadlift and eventually emerging into the half moon without falling over. Down know if that is right, but it is the only way I could do it. But if anyone else saw me they might think i was doing lotus position.

holdfast

Today


KB swings 32kgX20X5
TRX IYT 5/5/5X5
Windmill 24kgX3/3X5

Paused Hex Deadlift 95kgX5X6
KB swings 24kgX5X6
Declined push up 8X6
Banded Chops 8/8X6 purple band

Metcon 2min on 1 min 5rds

bike 45sec
Swings 24kgX15
Step up 8/8

Ave heart rate 133bpm and max 159. 52 mins total work. Deadlift were ok and the quad stood up, no issues. Switched step up instead of lunges on the metcon to give the quad a break. There was to be burpees ias ex no 4, but I move to slow to hit any in the time limit. The heart rate was high enough, so I just kept it to the three exercises in the 2min

holdfast

Today

KB swings 32kgX20X5
Push up 10X5
Band pull aparts 8X5
Windmill 24kgX3/3X5

Step up 24kgX8/8X6
Squat jumps 4X6
Z Press 16kgX8/8X6
Side plank 15sec X6

4rds = 40 sec on = 20sec off
Plank pull through 8/8
Inverted rows 16 ave
Snatch 16kgX5/5 + 10 air squats
Bike

Good workout. I am pushing the metcons harder now. I want improve my VO2 as i have a fitness test coming in a few weeks. The watch I have predicted my VO2 at 42, I have got it to 44/45 for test before and got a grade one. So I want to get there again. I have dropped to 43 last month, it not the program. But I think was taking the metcon too easy. I also need to increase the weight in the strength section too tbf.

holdfast

Today


52mins circa
90 sec of cardio mixed up between bike and rower
Mobility work for 30 -60secs. First 25mins was 40sec, second 25 was 60secs.

In around 33mins total of cardio, ave bpm 128, max 145.

holdfast

Today

KB swings 32kgX20X5
Arnold Press 11.5kgX5X5
Band pull aparts 8X5
Windmill 24kgX3/3X5

Reverse Lunges 24kgX6/6X6
Squat Jumps 20kg X4X5
TRX feet elevated 8X6
Side bends 16kgX6/6X6

12 Amrap
Swings 32kgX10
Deadlift 32kgX10
Bike 30sec
Hallow rock press 8kgX6/6

Total rounds 8

Max bpm 160, ave bpm 136. 48mins in total. I felt strong and fitter after two days of meh. VO on the watch, guessestimate moved back up to 43. On the right road, weight in now on Saturday will follow in the right direction

holdfast

Thursday

25mins
Bike 90sec
Side plank 15sec
Shoulder hurdles 8 reps
Shoot through toe taps 7resp per side
Quad/Hamstring stretch

25mins
Bike 90 sec
Calf raises 16kgX7/7
Jefferson curls 10sec
Bicep curls 8 reps purple band
Russian twists 6 reps per side

Heart rate was high enough for this session. I did no warm down for the previous day and my glutes were on fire from the lunges. Roughly 25mins of bike work.

Yesterday

10rds of 30sec on 30 sec off
Bag work

15misn on the bike steady state

10 mins on the rower
Stroke rate 22 per
intensity split 2.00/500m

Still sore after the lunges, damn you old body. For not recovering like you used too.

holdfast

Missed a few days as life got in the way and I wasn't feeling the love. Weight no change but looking better in a photo from a month a go. Measure myself and I was down 20mm total across the 7 locations I measured. But that is even harder to be sure.

Today

10 rds of 30 sec on 30 sec off
boxing - punch bag

10mins cycling

10 rds of 30 sec on 30 sec off
snatching 24kg

6mins cycling

40mins ave bpm 137 and max 157
I nearly missed the session tonight, but I just got and did it. Did something where I did not have to think about it.

holdfast

Today

KB swings 32kgX20X5
Arnold Press 11.5kgX5X5
Band pull a parts 8X5
Windmill 24kgX3/3X5

TRX Leg Curls 8X6
Squat Jumps 4X6
One arm rows 32kgX6/6X6
Hallow hold 20secX6

Descending ladder 18,16, 14,,,,,4,2
Swings 24kg
Lunges
Tucks

45mins, ave bpm 135, max 160. 10 mins of stretching after as a cool down.

holdfast

Today

KB swings 32kgX20X5
inverted rows 8X5
Band pull a parts 8X5
Windmill 24kgX3/3X5

Paused Deadlift 105kgX6X6
Swings 24kgX4X6
Dips 5X6
Plank 30secX6

3rds of metcon
snatch 16kgX8/8
bike 40sec
Push up of bars 8
side plank 30sec

I felt a twinge on the 2nd rd of the deadlift, talked myself out of it. As you do. I set up badly. Packed it in on the metcon as i felt in either in the back or my mind. We will see tomorrow how i feel in the morning

holdfast

Today,

No issue with the back, I was raving.

Bike 90sec
Glute bridge off a bench 8 reps
Face pulls 8 reps green band
Banded chops 8reps each side black band

rowing 90sec
Saddle up 5 reps
Lat raises 8 reps per side red band
squat calf raises 10 reps

54mins total session. Ave 127 and max 146 bpm. Brought the bike and rower out into the sun, lovely breeze as an added bonus.

holdfast

KB swings 32kgX20X5
Arnold Press 12kgX5X5
Band pull a parts 8X5
TGU 24kgX1/1X5

Z press 32kgX8X6
Chin ups 6X6
Landmine squats 60kgX8X6
Squat jumps 5X6

20mins of 40sec work, 20sec rest
step up
handstand off a bench 20sec bicep curls 20sec
clean and press 32kg
Renegade row 16kg

holdfast

Today

Training at work today

Swings 24kgX20X6
Bulgarian SS 6/6X4 (added 24kgX6/6X2 for the last two rounds)
Squat jumps 5X6
Windmill 24kgX3/3X6
Plank 30secX6

5rds of
Clean and press 16kgX8/8
Mt climbers 20sec
Banded chops 5/5 black band
Push up 8 reps

2 mins for farmer walks 40kg

Ave bpm 133 max 157. Good to get a session in, especially when I could come up with a million excuses not too.

holdfast

Today

25mins
90 sec bike
Glute bridge 8reps
kettlebell pull over 10 reps
Straddle lifts 12sec

20mins
2mins bike
glute bridge 30 sec
banded lat pull down 10 reps green band
sit up 8 reps

Real meh session, but plugged away. Always hard to put an effort after working the night before. Any another one done. To rest tomorrow or get a a session before the gunners tomorrow night ?

new2tri19

holdfast wrote: »

To rest tomorrow or get a a session before the gunners tomorrow night ?

Go for a session afterwards you'll probably be angry if your an Arsenal fan and want to take it out on some weights .

holdfast

I might drop the weight on myself after the game !!

holdfast

Today

KB swings 32kgX20X5
Face Pulls 8X5 green band
Band pull a parts 8X5
TGU 24kgX1/1X5

Trap deadlift 105kgX7X6
Squat jump and board jump 2/2X6
Push up off one kettlebell 8X6
Plank 20secX6

6rds
Kettlebell deadlift 32kgX8
Kettlebell press 32kgX6
Kettlebell swings 32kgX8
Renegade row iso holds 8sec

Max bpm 162, ave 143

holdfast

Today

15mins
bike 90sec
lower body stretches 30sec

10mins
Bag work 45sec on
45sec off lower body stretches

25mins of
Row 90sec
Upper body stretches

5mins on the bike

holdfast

Today

KB swings 32kgX20X5
Arnold press 11kgX5
inverted row 8X5
Windmill 24kgX3/3X5

Kneeling one arm press 20kgX8/8X6
Paused goblet squat 32kgX6X6
Chin up 5X6
Hollow rock 20secX6

10min ascending ladder add 2 each round
2 jump squats
45sec bike
2 burpee

Hard session in mind only. Ave bpm 128 and max 153. I could not get the heart rate up in the ladder. April tally 20 session down 2.2kg.

holdfast

Today

Swings 32kgX50

6rds
Swings 24kgX20X6
Skater hops 10 reps
Lateral raises 8 reps each side
TRX leg curl 8
TGU + windmill 24kg 1 rep each side

14mins
Odd min
bike
Even min
deadlift 32kgX10
Inverted rows 10
press 32kg X5

32kg= 16kg X2 KB

Took two days off, double metcon week. Finding it hard to push beyond 160bpm. Good to get back int he saddle

holdfast

Thursday

25mins broken down like so
90sec rower = total 15mins
Lower body stretch 30sec 1

25mins
Bike 90 sec= total 16.30 mins
upper body stretch 30sec

Friday

25mins
bike 90sec
X band walks 5 reps es
Swings 24kg X10
Extended plank 20sec
Banded Rows 8 reps e/s green band

25mins
Bike 90sec
Single leg deadlift to press 16kgX5/5
Swings 24kgX10
Bicep curls 8 reps purple band
side plank 20sec

Fell Friday playing basket ball with the young lad. Fell like a sack of spud. Both wrists are in rag order. Hoping to do a lower body session later today.

holdfast

Mon 10th May

Run
5.6km 28:35mins

Ave bpm 145bpm and max 159bpm. Slow,

Could not get the session Sunday night done. Hoping to do a light cardio and mobility work tonight. With the aim to do some strength work on Wed.

holdfast

Today 11th May


25mins
90sec bike
Glute raises banded or single leg glute raises 6-8reps
Swings 24kgX10
Banded shoulder roll 8 reps each side red band
banded chops 8resp e/s red band

25mins
90sec bike
Plank press 4.5kg X5
alternative prone raises 10 reps
swings 24kgX10
downward dog 5reps

Ave bpm 129 max 141.

holdfast

Today 12th May

Swings 24kgX20X5
Windmill 24kgX3/3X5
Face pulls 8X5 green band
Band pull apart 8X5 red band

Started with deadlifting, lateral hops and pressing. But I should have read the signals from the gods and taken it easy this week. I twinge my glute, doh man it sucks when you cant move with out gowning.

Hit the bike and rower for 20mins. I should really have taken this week off, when I banged up my wrists.