Train hard to get lean ""the sequel"

holdfast

Today

Press 5X2X28kg
RDL 5X2X100kg
Mixed chin up 3X4
Snatch KB 5/5X5X24kg
ab roll 5X1

5/5 TGU 24kg KB

agility sprints rds
5m-5m,15m-15m,20m-20m, 30m-30m
Bpm was 173 at the end rd


Diet
cal 2446
carb 135 grams
fat 220 grams
protein 110grams

day 4 done

holdfast

Today

Press 5X2X28kg
Deadlift 3X3X130kg (1X150kg)
Pull ups 3X3
Swings KB 10X10X28kg
ab roll 5X1

Density training 20mins 8 rds completed, ave bpm 151, max 167
50kg on the barbell
3 chin ups
3 deadlifts
3 hang cleans
3 presses
3 front squats
3/3 windmill 20kg
sweet baby Jesus:eek:

holdfast

Yesterday

5 rds of
5 NTE
10 sandbag squats
15 presses
20 double unders
14:45

Weighted vest 20kg on 5 rds of
30m sprints
5 squats
5 push ups


today
Press 5X2X28kg
Deadlift 3X2X135kg
chin 5X2
Snatch KB 10X10X28kg
ab roll 5X1

30/30 secs rowing 10 rds

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

Diet
cal 2534
carb 150 grams
fat 153 grams
protein 149grams

holdfast

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
one arm rows 3X3
Snatch KB 5/5X5X24kg
ab roll 5X1

10,9,8----,3,2,1
24kg KB swings
24kg Goblet squats
push ups

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank

Dan john 40 days easy strength done

holdfast

Tonight

5rds of
1/1 TGU
2 pull ups
10 32 kg kb swings

5rds of
7 push ups
14 OH squats 20kg bar
21 DU

P?*s poor tonight

holdfast

After a couple of days off and eating like a horse, I did a small bit today. Going for another 40 days easy strength program. I have a fair bit of strength gain to work on and I did improve without the past few weeks doing it. I aim to finish this over the next 50 days.

today

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
pull ups 3X3
Swings 10X10X32kg
ab roll 5X1

day 40 done

holdfast

today

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
pull ups 3X3
Swings 10X5X32kg
ab roll 5X1

weight vest 20kg push up and squats
3+3, 6+6,9+9,12+12, 9+9,6+6,3+3

sprints 10rds
10m-20m-10m

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank

day 39 done

holdfast

today

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
pull ups 3X3
Swings 10X5X32kg
ab roll 5X1

10,9,8----,3,2,1
24kg KB swings
24kg Goblet squats
push ups

Skips/Sit ups
100/50, 80/40,60/30,40/20,20/10

day 38 done

holdfast

today

Press 3X3X60kg BB
Deadlift 3X3X140kg
pull ups 3X3
Cleans BB 5X10X50kg
ab roll 5X1

TGU+ 20kg DB Snatch 5rds
1/1+3/3

10 rds of 30 sec rowing, 30 sec rest

Trained in a hotel gym, it was good as it forced me to adapt a bit more. You have to get used not having the weights you want or they are too slippy etc. The Pull ups were done in a smith machine and even with my knees raised I still touched the ground, giving rise to a strange pause/ reset for the pull. Hands gave up on me in the deadlift, burst a major blister on sunday and its killed me all week. That saying I have not looked after my hands at all.

day 37 done

holdfast

today

Press 5/5X2X28kg BB
Deadlift 3X3X130kg
chinups 3X3
KB Swings 10X5X28kg
ab roll 5X1

10,9,8----,3,2,1
24kg KB swings
24kg Goblet squats
push ups

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

Really no energy today, getting over a cold from last week. Strange thing I trained harder with it. Anyway job done


day 36 done

holdfast

Yesterday

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Swings 10X5X32kg
ab roll 5X1


today

Press 5/5X2X28kg BB
Deadlift 3X3X130kg
chinups 5X2
KB Swings 10X5X28kg
ab roll 5X1

10X3 atomic push ups TRX
10X3 Inverted rows on TRX

agility sprints rds
5m-5m,15m-15m,20m-20m, 30m-30m

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank


day 34 done

holdfast

Today

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Snatchs 10X5X24KG
ab roll 5X1

200m run
30 box jumps, 30X24kg swings, 30 push ups
200m run
20 box jumps, 20x24kg swings, 20 push up
200m
10 box jumps, 10x24kg swings, 10 push up
200m run

did a few days training last week.

holdfast

Today

Press 5/5X2X32kg KB
Deadlift 5X2X130kg
Pull ups 3X3
KB Snatchs 10X5X24KG
ab roll 5X1


Density training 20mins 7 rds completed
40kg KB
3 chin ups
5 deadlifts
5 hang cleans
5 presses
5 front squats
3/3 windmill 20kg

5 rds
5 burpees
5 32Kg Kb swings
50 m sprint (Run:( )

holdfast

Today

Press 5/5X2X32kg KB
Deadlift 3X3X130kg
Pull ups 3X3
KB Snatchs 10X5X24KG
ab roll 5X1

10,9,8----,3,2,1
24kg KB swings
24kg Goblet squats
push ups

sprints 10rds
10m-20m-10m

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank

holdfast

Today

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Pull ups 5X1, 3X2
KB Swings 10X10X32KG
ab roll 5X1

5/5 TGU 24kg Kb

5 mins of max man makers with 2X16kg KB, 15 :eek:
man maker = push off bells, renegade row, clean and thruster

6 rds in 10mins of
3 clean and press 25kg sandbag
25 DU

I don't think I was ready for how much the man makers were going to be a killer. Must redo this again :cool:

holdfast

todday

8km run 45mins

holdfast

Press 5/5X2X28kg KB
Deadlift 5X2X100kg
Pull ups 3X3
KB Swings 10X10X28KG
ab roll 5X1

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank


10 rds of 30 sec rowing, 30 sec rest

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

holdfast

Press 5/5X2X28kg KB
Deadlift 5X1X140kg 5X1X100kg
Pull ups 3X3
KB Snatch 10X10X24KG
ab roll 5X1

5rds of
30kg barbell thrusters X7
24Kg KB swings X14

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

holdfast

Today

Press 5/5X2X28kg KB
Deadlift 3X3X130kg
Pull ups 3X2, 5X1
KB Swing 10X13X28KG
ab roll 5X1

5/5 TGU 24Kg KB

36m sprints 28-28m 10rds
first five 3:1 recover second five 2:1 recover

100 burpees

holdfast

Today

Press 3/3X2X28kg KB
Deadlift 5X2X135kg
chinups 5X1, 3X2
KB Swings 10X10X28KG
Swiss ball roll out 5X1

Density training
50kg on barbell
3 X chin ups
3 X deadlift
3 X Hang clean
3 X Press
3 X Front squats
3/3 Windmill 16kg KB
8 rds in 20mins ave bpm 164

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

Shoulder felt wired during an attemp to do pull ups and press part of windmill

holdfast

Today

Press 5/5X2X28kg KB
Deadlift 5X2X120kg
chinups 3X3
KB Swings 10X5X28KG
Swiss ball roll out 5X1

10,9,8----,3,2,1
24kg KB swings
24kg Goblet squats
push ups

10X4 atomic push ups TRX
10X4 Inverted rows on TRX


10 rds of 30 sec rowing, 30 sec rest

holdfast

Today

Press 5/5X2X28kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Swings 10X5X28KG
Walk out 5X1

modified 300 workout
25 inverted rows
50 60kg deadlifts
50 Box Jumps (20")
50 push ups
50 sit ups
50 squats
25 inverted rows

5 rds of
1/1 TGU 24kg KB
2/2 Windmill 16Kg KB

5rds of 28m-28m
work/rest 1:1

I am bate, going to take tomorrow. Shoulders are still uhhh, Must get some one to look at my deadlifts, I feel I can go heavier. I dont have a problem with singles of 150kg, but my grip and form goes on the way back down. anyway day 23 done.

holdfast

Saturday

Press 5/5X2X32kg KB
Deadlift 5X2X110kg
Pull ups 3X3
KB Swings 10X5X32KG
Walk out 5X1

5km run

Today

5km run.

Had to really to push myself to get out and doing something today. Hopefully I will be more motivated tomorrow.

holdfast

Yesterday

Press 5/5X2X28kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Swings 15X4X28KG
Swiss ball roll outs 5X1

21,15,9
2X25kg DB hang cleans
burpees

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank

2 rds of
10/10 24kg KB snatchs
10 air squats
10/10 one arm row
10/10 reverse lunge
10/10 24kg KB presses
20 tow hand swings 24kg KB

Today
Press 5/5X2X28kg KB
Deadlift 3X3X130kg
Pull ups 4X3
KB Swings 15X4X28KG
Swiss ball roll outs 5X1

5 rds of punch bag work
1:30mins on, 30sec off

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

10 rds of 30 sec rowing, 30 sec rest

day 21 done

holdfast

Press 5/5X2X28kg KB
Deadlift 5X1X120kg, 3X1X130kg, 1X1X150kg
Pull ups 3X3
KB Swings 10X5X28KG
Swiss ball roll outs 5X1

10rds 5 X 28kg KB swings 56m sprints (28-28m)
first five 3:1 recover second five 2:1 recover

5 rds of
1/1 TGU 24kg KB
2/2 Windmill 16Kg KB


5rds of
8X100kg deadlifts
3X BW chins
1 min rest

holdfast

Today

Press 3/3X2X28kg KB
Deadlift 5X2X130kg
chinups 5X2,
KB Swings 10X10X28KG
Swiss ball roll out 5X1

Density training
50kg on barbell
3 X chin ups
3 X deadlift
3 X Hang clean
3 X Press
3 X Front squats
3/3 Windmill 20kg KB
8 rds in 20mins ave bpm 164

30sec on 30 sec off 28kg KB swings
10rds

holdfast

Today

Press 5/5X2X28kg KB
Deadlift 3X3X130kg
chinups 5X2,
KB Swings 10X5X28KG


24kg Kb swings 25X6
Skipping 50X6


10,8,6,4,2 of
90kg Deadlift
inverted rows
trx push ups
box jumps

I have been putting on a bit of weight over the last few months. I hope to lose 6lbs over the next three weeks. I am going to try keep the carbs less than 200g, fat 100g and protein 200g on training days. On non training days
200 protein, 52g crabs and 165g fat.


The Goal
" I will lose 6lbs in the next three weeks, by eating clean and training hard in order to look, feel and perform better."

I am going to measure and weight myself each Saturday. I also want to test my deadlift and pull ups at the end.

holdfast

Today

Press 5/5X2X28kg KB
Deadlift 3X3X130kg 1X160kg PB
pull ups 3X3,
KB Snatchs 10X5X24KG

3rds of
40 m farmer walk 56kg
40 m waiter walk 24kg
45 sec plank


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

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

holdfast

Today

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Chin ups 5X2
KB Snatchs 10X5X24KG
ab roll 5X1

agility sprints 20,40,20 out on back on each of those three figures (120m total)
then 8 28kg Kb swings, 16 push ups for 5 rds

5 rds of
1/1 TGU 24kg KB
2/2 Windmill 16Kg KB

10 rds of 30 sec rowing, 30 sec rest

Happy enough with the diet so far and training. I have a bit of tennis elbow since two weeks DB hang cleans, keep rubbing it to manage the problem. Hope that will keep me going for another two weeks.

holdfast

Today

Press 3/3X2X32kg KB
Deadlift 5X2X110kg
Pull ups 5X2,
KB Swings 10X6X32KG
Ab wheel Swiss ball roll out 5X1

Jay K cMVO2 Test 16kg KB Snatch 5mins
1 min 10 reps ra
1 min 14 reps la
1 min 18 reps ra
1 min 22 reps la
1 min all out max reps ra (24)

2 rds of
20 swings 32kg KB
10 push ups
20 swings 32kg KB
10 jump squats
20 swings 32kg KB
10 sholuder dislocats
20 swings 32kg KB
10 burpee

3-6-9-6-3 20kg weight vest
push ups and squats


the cMVO2 test will be a base for a few weeks of viking conditioning sessions over the coming weeks.