Train hard to get lean ""the sequel"

holdfast

today

5km run in the afternoon.

8,6,4,8 40kg kb squats

8/8X4X20kg step ups 24"
8/8X4X20kg one arm rows

8/8X3X20kg single led deadlift
10X3 push ups

15X5X20kg KB swings

been suffering tennis elbow for the last three weeks. still niggling, so took it very easy. I have over done it big style over the past few weeks eating, feeling sorry for myself. Iced the elbow, hopefully it will be ok/ not worst tomorrow, hope this does not go on for weeks

holdfast

Elbows have in bits, from one to now two in trouble. anyway pared back training right back to a program from NROL for life

Plank 3X30secs
Side plank with Row 10/10X2

3 X 10 Box jumps

TRX One leg squats 10/10 X 3
Inverted Rows TRX 10X3

One leg deadlift 10/10X3X24kg
Push ups 10X3

KB Swings 30/30 10rds 24kg

Trying not to do anything without suing too much grip involved. The goal is 7lbs loss for this month, as I have be crying and eating to comfort myself about my injury. Time to sit up out of the wrappers and do something.

holdfast

Today

grrr elbows

20mins cross trainer

10 mins 15/15sec on/off 20rds

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

holdfast

Had to give it a break with the elbows over the last few weeks, still cranky yokes.

Monday night

12X3 box hops 26"

12X3 inverted rows
12X3X24 goblet squats

10/10X3X40kg sinlge leg deadlift
16X3 push ups

30:30 10 rds of 24kg Kb swings

2X4 kneeling ab wheel roll out
1X4 100`s Pilates move

holdfast

Back after tennis elbow, lcl tear and virus.

Tonight

step up 3X20 with 20kg vest

trx suspension rows 10X3X20kg
Squats 10X3X20kg

push up 3X15
One leg dealift 10/10X3X24kg

30:30 24kg kettelbell swing 10 rds

holdfast

tonight

tabata KB swings 24kg

amrap 8 rds
6/6X16kg kb snacths
12 push ups

30/30 punch bag 10 rds

I am in a heap, really need to start working on my fitness:(

holdfast

Tonight

step up 3X20 with 20kg vest

trx suspension rows 10X3X20kg
Squats 10X3X20kg

push up 3X15
One leg dealift 10/10X3X40kg

30:30 24kg kettelbell swing 10 rds

Plank 3X30sec
ab wheel 3X3 kneeling

diet 2201 cals

carbs 165gm
fat 101gm
protein 158gm

holdfast

Tonight

1a) 1 Arm KB Snatch- 3 x 10 x 0 sec. rest
1b) KB Goblet Squat- 3 x 15 x 0 sec. rest
1c) 2 Arm KB Swing- 3 x 20 x 0 sec. rest
1d) KB Bootstrapper Squat- 3 x 15 x 0 sec. rest
1e) KB Figure 8*- 3 x 20 x 90-120 sec. rest


5 rds of
1/1 TGU 24kg KB

15X6X24kg KB 2 hands swings

Diet 2980 cals

carbs 174gm
fat 170gm
protein 183gm

holdfast

Tonight

20X5X24kg kettle bell swings
5/5X5X24kg kettle bell snatch

20X4X24kg kettle bell swings
15X4 push ups
15X4 squats
15X4 inverted rows
5/5X4X16kg KB Halos
5/5X4X16kg KB windmill
20X4 mt climbers

Diet 2320 cals

carbs 126gm
fat 98 gm
protein 226gm

holdfast

tonight

push up 3X15

one arm press 10/10X3X24kg
trx one leg squat 10X10X3

trx hip hinge 10X3
one arm row 10/10X3X32kg

10mins 15sec on 15 sec off
16kg snatch

holdfast

today

16mins emom
one arm press 4/4X8X24kg
mt climbers 20X8
kettle bell swings 10X8X32kg
dancing with 4 year old to prodigy for remainder of the min. active recovery ?


trx inverted rows 10X4
spider push ups 10X4

X band walks
Band pull aparts

holdfast

today

8mins of 24kg KB snatch
90 odd reps

10-1
24kg KB swings
bodyweight squats
push up

16kg KB 3 rds
one arm swing 5 reps
clean and press 5 reps
snatch 5 reps
windmill 5 reps
reverse lunge 5 reps
swop arms

Ab wheel roll out 5X2
Plank 45 secs X2

20mins on crosstrainer

holdfast

yesterday

3 rds of
Skipping 40sec on 20 sec off
snatch 16kg KB L 40sec on 20 sec off
Skipping 40sec on 20 sec off
snatch 16kg KB R 40sec on 20 sec off

trx suspension rows 10X3X20kg
Squats 10X3X20kg

push up 3X15
One leg dealift 10/10X3X40kg

30:30 24kg kettelbell swings 10 rds

today
5mins skipping

15sec on 15 sec off for 20mins
snatch 16kg KB 7 reps per 15 sec

3 rds of
350m run
5 presses L/R 32kg
5 one arm rows 32kg

holdfast

today

5mins skipping

25mins of
10 inverted rows
10 bodyweight
10 push ups
10 32kg KB swings
10 crunches

not really into it. MRI scan on tues on my knee, it feels well dodgy

holdfast

today

10mins emom
one arm press 4/4X8X24kg
mt climbers 20X8
kettle bell swings 10X8X32kg

one arm press 10/10X3X24kg
trx one leg squat 10X10X3

trx hip hinge 10X3
one arm row 10/10X3X32kg

24kg kettle bell snatch for 7mins 80 odd reps

holdfast

today

20mins 15sec on 15 sec off
16kg snatch 7 reps per 15secs

5 rds of
1/1 TGU 24kg KB

10X6X32kg KB 2 hands swings

holdfast

today

16mins emom
one arm press 5/5X8X24kg
mt climbers 20X8
kettle bell swings 10X8X32kg
trx inverted rows 8X8


24kg kettle bell snatch for 7mins 90 odd reps

got mri results on m knee, tears in every part of the meniscus. physio said it like someone strapped a hand grenade to it. cant squat any weight, so roll on an date with a surgeon:mad:.

holdfast

Tonight

step up 3X20 with 20kg vest

trx suspension rows 15X3
Squats 15X3

push up 3X15
One leg dealift 10/10X3X40kg

30:30 24kg kettelbell swing 10 rds

Plank 3X30sec
ab wheel 3X3 kneeling

Got date for the specialist 17th June:eek: and thats private cover. Going to try keeping up the sessions. No running, box jumps, du, basically any impact stuff

holdfast

Tonight

32kg swings KB 10-1
BW squats 10-1

60kg deadlift 10X10
24kg Snatch Kb 5X10

trx suspension rows 10X4
trx atomic push ups 10X4

trx IYT 5X3
side plank 30/30X3

holdfast

today

2 handed kettlebell swings 10X6X32kg

5 rds of
1/1 TGU 24kg KB

one arm press 10/10X3X24kg
trx one leg squat 10X10X3

trx hip hinge/hamstring curl 10X3
one arm row 10/10X3X32kg

10mins 15sec on 15 sec off
16kg snatch

holdfast

today

trx suspension rows 21,18,15.....3
Push press 30kg 21,18,15.........3

24kg KB 5 rds
one arm swing 5 reps
clean 5 reps
press 5 reps
snatch 5 reps
high pull 5 reps
switch arms

Ab wheel roll out 3X3
Plank 45 secs X3

holdfast

Today

15sec on 15sec off
20mins
16kg KB snatch

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

10 TGU 16Kg
10 Windmill 16Kg

holdfast

Tonight

clean and press 5/5X24kg
squat X10
Swings 10X32kg
20mins

5mins 60 24kg snatch

holdfast

Tonight

warm up
X band walk
band pull apart
o/h squat with band
press up

20mins emom
one arm press 5/5X10X24kg
mt climbers 20X10
kettle bell swings 10X10X32kg
trx inverted rows 10X10

5mins 60 24kg snatch

had 20sec left in each min, need to hit another 8 per min for snatch test eek:

holdfast

3mins of skipping
x bands walks
shoulder dislocates

16mins emom
one arm press 5/5X24kg
mt climbers 20X10
kettle bell swings 10X32kg
one arm rows 5/5X32kg

5mins 60 24kg snatch

56kg 50m farmer walk
24kg 25/25m waiter walk
3X45sec plank

holdfast

today

jump squats 3X8

inverted rows 10X4
trx one leg squat 10/10X4

push up 3X15
One leg dealift 10/10X3X40kg


KB 2 arm swings
10 rds of 30sec on, 30 sec off wih 32kg

knee is limited doing squats and deadlift. cant wait for the op:eek:

holdfast

Tonight

KB double arm press 10/10X4X48kg
KTE 10X4
Bent over row 10/10X4X48:mad:kg

20mins 15sec on 15 sec off
16kg snatch 7 reps per 15secs

AB wheel 3X3 kneeling
Windmill 3/3X3
Pallof Press 5/5X3

holdfast

In Feb this year, I tore cartilage in my left knee. As a result I have not trained regularly and got really out of condition. (maybe i was not in good condition anyway.) But I am 8kgs heavier not than a year ago. I am still having problems with my knee which limits my deadlifting and squatting. I did visit a surgeon in May, long story short answer, the news in is not a great. I have a lot of damage done over the years from the initial ACL tear in my teens. If I look after it I will have twenty years before a knee repalcement. I may go back to the doc to clean up the knee a bit, I did not want to have anything done at the first visit as there was little pain. Now as I go back training the knee is cranky. I think I may be able to achieve the targets for squatting and deadlifting with a bit of work and not hurt my knee.

So I will lose the 8kgs I put on, pass my work related fitness test and achieve some basic strength milestones listed below by the 19th of Nov 2013.

For Men:
Push :Expected = Bodyweight bench press
Pull :Expected = 5 pullups
Hinge Expected = Bodyweight to 150% bodyweight deadlift
Squat Expected = Bodyweight squat
Loaded Carry :Expected = Farmer walk with total bodyweight (half per hand)
Getup : One left and right, done with a half-filled cup of water

My diet breakdown is going to be the following:

Training Day
Protein :191grms
Carbs 191grms
Fat 85grms

Non Training Day
Protein :191grms
Carbs 191grms
Fat 85grms

Baseline: measurements


Estimated BF < 25%

Weight (kgs) Hips (Cms) Waist Bicep Neck Chest Shoulders Calf Thigh
week 1 116.2 109 111 36.5 40 114 127 43.5 59.3

So I am hear to be held accountable: So poke fun, offer insults at my physical capabilities and throw a few f**ks at me to get on my fat ass.

holdfast

things are going well, did some light stuff over the weekend. nothing worth putting up, just seeing how the body would feel.

Training

today
Afternoon
Cross trainer 30mins
Cals 557 peak hr 83% ave 76%
PTE 2.6 Recovery time :8hrs

Evening 50mins

Foam roll
RAMP

one arm snatch
2/2X3X25kg
2/2X2X30kg
instep stretch

single leg deadlift 6/6X3X40kg
T-Push up 6/6X3
Reverse lunges 6/6X3
Ab and lat stretch

Inverted row 12X3
Thruster 6X3X40kg
Pigeon stretch

5 sprints 40m-40m
5X5 Shoulder dislowcates
5X30secs plank

Cals 913 peak hr 93% ave 75%
PTE3.0 Recovery time :17hrs

Diet
Fat 95grms
Prot 218grms
carbs 146
cals 2290

holdfast

Tuesday

Training

Foam rolling
Mobility work
ankle 3 drills
shoulder 2 drills
Upper back 2 drills
hips 3 drills

24kg kettlebell
20X5 two hand swings
hipflexor stretch
5/5X5 one arm snatch
goblet squat

ab roll outs on knees 5X5
Farmer walk 30m/30mX5X56kg
X band walk 5/5X5


Wed
rest day, swelling in my knee, not sure why. Did some voodoo flossing etc

Thursday

X trainer 30mins

Foam roll
Mobilty work as a above

16kg kb
15 sec on 15 secs off 40 rds

5 rds of
1:20mins on 40 sec off of bag work (boxing)

foam roll and stretch