Train hard to get lean ""the sequel"

holdfast

Yesterday

45mins cycle on forest trail

KB swings 200X1X32kg
Spider man crawl 8mX5
TGU 5/5X1X32kg

Split Squats 8/8X3X20kg weighted vest
Push ups 10X3X20kg
Band pull apart 10X3 blue band
shouler dislocates 5X3

SLDL 8/8X3X56kg
One arm rows 8/8X3X32kg
rocking 10, prying the hips open

Ab wheel 5X3
windmill 3/3X3X16kg

holdfast

Sunday

One arm swings 20X5X32kg
Spider man crawl 10mX5
TGU 5/5X1X24kg
lots of glute stretching


Inverted row 10X3
TRX Hamstring curls 10X3
Stoney stretch 30 sec each side

Front Squats 3X5X60kg
wind mill stick 30sec each side

Lower back felt stiff during one arm swings, so I dialed it back for the rest of the training. A bit sore and stiff too from the last two days training. I guess I had not the heart too and the stiffness and soreness just gave me the reason I was looking for. I wont be doing three days back to back like that again, but I had no choice this week as work had me up at 0400hrs Tuesday and Wednesday. So i was too tired to train those days.

Swim in the sea 25mins mixed stokes in the evening, did it as a recovery and the cold water always help to get rid of the doms.

Tonight lower back and glute mobility work.

Tomorrow a walk and maybe a swim

holdfast

Missed over week training due to a back strain. Maybe stacking to many training days together, but the load were well low. I have been busy at work so maybe I was not recovering as good as I should have.

Today 23rd July
Swim in the sea 25mins mixed stokes

One arm swings 20X5X32kg
Spider man crawl 10mX5
TGU 5/5X1X24kg

Farmer walks 30mX3X56kg
Ab wheel kneeling 5X3

sprints 50m X 5rds

Diet
cals 2327
Protein 225
Fat 113
Carbs 104

Dont know if i should use this log solely or put in a training journal as well. seems a bit of a waste of time writing it again. Anyway TGU flew up, so I think I will hit week test.

Recap of today
3 things I did well : trained, eat clean, achieved all work goals
2 thing I would like to improve: mobility and mental strength
1 thing I will work on tomorrow: mobility

holdfast

Today

One arm swings 20X5X24kg
Spider man crawl 10mX5
TGU 5/5X1X24kg

10X25m sprints

BW squats 10X5
Push up 10X5

Swim in the sea 25mins mixed stokes

holdfast

Today

One arm swings 20X5X24kg
Spider man crawl 10mX5
TGU 5/5X1X24kg

10X25m sprints
Farmer walks 30mX3X56kg

glad to get through a session.

holdfast

Today

30mins walk

One arm swings 20X5X32kg
Spider man crawl 10mX5
TGU 4/4X1X24kg

10X25m sprints
planks 3X30 secs
Windmill 3/3X3X16kg

Trying to press the rest button again over the next few days and get in to the groove.That is the main focus. I have to stop short cutting the system, I am a guy who need to give total focus to everything. Going to keep it together for the next seven weeks and get it done

Diet
Protein
Fat
Carbs

3 things I did well today: 1) eat clean 2) good motivation 3) trained
1 thing i want improve tomorrow: mobility

holdfast

Yesterday

KB swings 20X5X32kg 2H
Spider man crawl 8mX5
TGU 5/5X1X32kg

Split Squats 8/8X3X20kg weighted vest
Push ups 10X3X20kg
Band pull apart 10X3 blue band


SLDL 8/8X3X56kg
One arm rows 8/8X3X32kg


Did a 45mins walk.


Diet: 2618 cals
Protein 211grm
Fat 94grm
Carbs 232 grm

3 things I did well today: 1) eat clean 2) good motivation 3) trained
1 thing i want improve today: mobility

holdfast

Yesterday

KB swings 20X5X32kg 1H
Spider man crawl 8mX5
TGU 5/5X1X32kg


Goblet Squats 10X3X32kg
OAP 5/5X3X32kg

IYT 5/5/5X2
Hamstring Curls 8X2

Did a 35 min walk.


Diet: 2210 cals
Protein 170grm
Fat 66grm
Carbs 215 grm

3 things I did well yesterday: 1) GTG pull ups 2) mental workout 3) trained
1 thing i want improve today: diet

Put up a pull up bar at the back of the house, GTG pull ups each time i pass. these will help in tough mudder.

trained 4 times last week, three weight session, one swim

holdfast

Yesterday

KB swings 20X5X32kg 1H
Spider man crawl 8mX5
TGU 5/5X1X32kg


KB snatch 5/5X10X24kg
30sec on 30 sec off

Sprints 25mX4
Pull up 2X4

ab wheel 5X3
plank 3X30sec

Diet: 1932 cals
Protein 167 grm
Fat 107 grm
Carbs 15 grm

3 things I did well yesterday: 1) eat clean) 3) trained
1 thing i want improve today: mobility

Bought a Jawbone UP wrist band, I know they are not 100% accurate.Its allows up to track sleep and activity, i will do a review in the coming weeks.

holdfast

I need to log some read training, I have not put anything down on paper for a few weeks. I have use a book and here in the past, I guess its good to put something down some where.

completed the tough mudder a few weeks, delight
Mix grip chins 3X4
KB swings 20X5X32kg 1H
Spider man crawl 8mX5
TGU 5/5X1X24kg ( had to drop to 24kg, I have a strained lower ab muscle at TM)

Goblet Squats 10X3X32kg
OAP 5/5X3X32kg
Lat stretch

TRX OAR 8/8X3
TRX hamsting curl 10X3
hip stretch

Pallof Press 5/5X3
Plank 30sec X3

Tuesday
30minscross trainer

Wed
Mix grip chins 3X4
KB swings 20X5X32kg 1H
Spider man crawl 8mX5
TGU 5/5X1X24kg

Rom.Deadlift 6X3X80kg
Dips 6X3
Glute stretch

BB Split squat 8/8X3 ( ab acting up, stopping me adding weight)
Inverted row 8X3
Calf stretch

Farmer walk 45mX3X56kg
Windmill 3/3X3X16kg

Thursday
30mins cross trainer interval session

Friday
30mins swim mix stroke 1000m

done and dusted, weight session tomorrow to finish the week

holdfast

03 Nov 2014

Training
30mins walk

Chin ups mixed 3X5
KB swings 20X5X32kg 1H
Spider man crawl 8mX5
TGU 5/5X1X24kg

Front Squats 5X3X75kg
OAP 5/5X3X32kg
Hip stretch

TRX IYT 8/8X3
TRX hamsting curl 10X3
Glute Stretch

Pallof Press 5/5X3
Plank 30sec X3

ab still score me back in the TGU front squat and I cant feel in the plank. But it is getting better,

holdfast

Tuesday 05th Nov
30mins cross trainer

30mins walk


Friday 07th Nov
Swim 30mins 1000m
Walk 30mins

Mix grip chins 3X4
KB OHS 20X5X32kg
Spider man crawl 10mX5
TGU 5/5X1X24kg

20mins of snatchs with kettle bells 15sec/15sec off
7mins 16kg (7 snatches per 15sec)
6 mins 20kg(6 snatches per 15sec)
7 mins 24kg(5 snatches per 15sec)

holdfast

Today

45mins walk

KB swings 20X5X32kg 1H
TGU 5/5X1X24kg

Rom.Deadlift 6X3X80kg
Dips 6X3
Glute stretch

BB Split squat 8/8X3
one arm row /88X3X32kg
Calf stretch

Farmer walk 45mX3X56kg
Windmill 3/3X3X16kg

no love here today no love

holdfast

Monday 10th Nov

Mix grip chins 3X4
KB swings 20X5X32kg 1H
Spider man crawl 8mX5
TGU 5/5X1X24kg

Front Squats 5X3X80kg
OAP 5/5X3X32kg
Lat stretch

TRX IYT 5/5/5X3
TRX hamsting curl 10X3
hip flexor stretch

Pallof Press 5/5X3
Plank 40sec X3

Ab strain is not improving it is holding me back on the plank, tgu and front squat. :mad:

holdfast

Tuesday

walk 30mins

30minscross trainer
interval 1 min on and 2 min off

Wed
Mix grip chins 3X4

Max KB swings 100/100X24kg
6:20mins bpm 81%
grip kind of gave out, maybe there was another 10 there
rock and rolling taken out of original strenght

TGU 5/5X1X24kg
Shoulder mobilty

Kb 2X24kg density training 15mins
Clean Front squats, Press
2,4 total rounds 5.5

holdfast

Thursday

30mins walk
30mins cross trainer

Saturday

30mins swim 1200m
and 30mins walk

Monday

30mins swim

mix grip chins 3X4
KB swings 20X5X32kg 1H
crawls 12mX5
TGU 5/5X1X24kg

Rom.Deadlift 6X3X90kg
Dips 6X3Xbw
Glute stretch

BB Split squat 8/8X3
inverted row 8X3Xbw
hip stretch

Farmer walk 45mX3X56kg
Windmill 3/3X3X20kg

Feel the like I am improving both strength and cardio. Going to keep this routine for two more weeks till my fitness test. Might do starting strength afterward, something strength wise.

Need to hit three strength sessions a week till then, I am going to get physio for the ab muscle tear. Its just not getting better

holdfast

Bit of an update

Back training over a week. Had a three break up to that, so just feeling it out. I have been planning my training and diet on an excel sheet for the pasted few months and for the most part I think it has been positive. No more guessing or hopping around with both training and diet, which up to this had lead me to running to stop over the past few years.

During the year I did 10,000 swings workout, achieved the Simple standard from the Simple and Sinister workout and did a month of rite of passage. These are all kettlebell programs btw.

Knee has improved, reduced the exercises that give it niggles like squatting and deadlifting. I have focused strengthening with one legged exercises and mobility, soft tissue work etc which has paid off. I hope to push on with squat and deadlifts in the future just not in large volumes as I still think that would cause niggles, but I feel I could start upping the weight.

I am back as to log here in the hope for a bit of support in moving on with my next goals. These are to lose 3kg in the next month for my fitness test in the end of July. Everything I read says to get your goals out there to have a better chance of them working.

Anyway today

30mins cross trainer

10/10X5X28kg one handed swings KB
5/5X1X28kg TGU

5rds
1:20 on 40 sec off boxing

diet
Cals Protein Carbs Fat
2227 186 174 90

holdfast

Tuesday

Foam roll and mobility
Rom. Deadlift 5X3X90kg
Press one hand 5/5X3X32kg

Step up 15/15X2X20kg
Press up 15X2X20kg
Lunges 15/15X2X20kg
IYT 5/5/5X2

Plank 2X30sec
Sit ups 15X2
Ab wheel kneeling 5X2

Diet
Cals Protein Carbs Fat
2496 150 248 123

holdfast

Friday

30mins cross trainer

Saturday

foam roll and warm up
Front squat 5X3X80kg
Pull ups 3X3

Sandbag circuit 30kg
Single leg deadlift 15/15X2
Press 15X2
Rotational lunge 15/15X2
Rows 15X2

Windmill 3/3X3X16kg
Plank 30sesX3 (push up posn)
Sit up 10X3

Quite busy the last few day so there was a slippage in training. I hope to hit another session today.

holdfast

Missed yesterday session, no excuses for it.

Today

DB Swings 10/10X5X30kg
DG TGU 5/5X1X30kg

KB Snatches 100X20kg

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

Diet
Cals Protein Carbs Fat
2905 260 205 108

Had to train with dumbbells as the gym add only 20kg kettlebells, it felt real award. But glad I did not given and call it a day. Diet wise I need to reduce the number of carbs I am consuming.

holdfast

Today

30mins walk, good recovery and general feel good thing to do in a green area

Tonight

Foam roll, dynamic warm up and crawling

Front squat 5X2X90kg
3X1X90kg
2X1X100kg PB felt easy enough
one arm rows 5/5X3X35kg


Single leg deadlift 15/15X2X30kg
Press 15X2X30kg
Bulgarian split squat 15/15X2
TRX Rows 15X2

Windmill 3/3X3X15kg
Plank 30ses X3 (push up posn)
Pallof press 5/5X3 blue band

Diet I cant post up macros today cause myfitnesspal keeps freezing. Any it when fairly good
BF: Eggs X3 , porridge , milk
Lunch: Potato and leak soup 1 bowl, beef curry and rice, 120gm beef 30gm rice, apple and 30 almonds
Dinner Chicken breaded, carrots 1 cup, .75 cup peas, 1 roast potato, stuffing 0.5 cup
Snacks: quest protein bar, 75gm protein, , banna, peanut butter, protein milk 250ml
misc 2ltrs water, green tea, vits

I have no control over what i eat as I am away from home. Just trying to keep an eye on how much and what i eat at feeding times. Happy out with front squat at 100kg, there is more if I can work up the courage to push on.

holdfast

Sorry I did not log for a few days, weight up a 1kg today. Grrrrr, this is not going to beat, I going over my diet log and trying to id areas of improvement.

Wed day rest

Thursday
Foam roll and mobility
Rom. Deadlift 5X3X90kg
Press one hand 5/5X3X32kg

Step up 15/15X2X20kg
Press up 15X2X20kg
Lunges 15/15X2X20kg
IYT 5/5/5X2

Plank 2X30sec
Sit ups 15X2
Ab wheel kneeling 5X2

Friday
KB Swings 10/10X5X24kg
KG TGU 5/5X1X24kg

2mile max effort, time need to drop seriously. Glad I ran it as I had not ran it in 12 months.

Review of the week

Training has been good, moreover I was away from home and I stuck with it. Most cases when this has happened and the gym is busy I tend to either give up or tweak something. Might throw a small finisher no more than 5-10mins on each strength day to improve VO2, buffer latic acid and build mental strength for the fitness test.

Diet, while I thought I was going ok. Its not clean enough, should be able to modify and id areas of improvement for next week. Going to try where possible weigh food and get more comfortable with estimating portion size.

This is not going to beat me.

holdfast

Today

Thursday
Foam roll and mobility
Rom. Deadlift 5X3X90kg
Press one hand 5/5X3X32kg

Step up 15/15X2X20kg
Press up 15X2X20kg
Lunges 15/15X2X20kg
IYT 5/5/5X2

Plank £X30sec
Sit ups 15X2
Farmer walk 3X30mX72kg

Tabata burpees

Diet
2320 cals based on eye balling
232gm protein, 196gm carbs, 77gm fat

Walk this afternoon 40mins,

holdfast

Today

Thursday
Foam roll and mobility
Rom. Deadlift 5X3X90kg
Press one hand 5/5X3X32kg

Step up 15/15X2X20kg
Press up 15X2X20kg
Lunges 15/15X2X20kg
IYT 5/5/5X2

Plank £X30sec
Sit ups 15X2
Farmer walk 3X30mX72kg

Tabata burpees

Diet
2320 cals based on eye balling
232gm protein, 196gm carbs, 77gm fat

Walk this afternoon 40mins,

holdfast

Today

KB Swings 10/10X5X28kg
KG TGU 5/5X1X28kg

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

Rowing 30sec on 30sec off 5rds 150m min goal.

est burn 642cals

Cals Protein Carbs Fat
2842 287 217 99

Did not sleep well last night, so heart rate was elevated during workout. Also added to hunger, although when I planned today diet I did not think it was as high in cals. I had not planned for a banana and 0.5 choc bar though. Roughly have of cals accounted for by weighing and know portion sizes.

Motivation is good, with a lot of self talk during the workout to push on. Plus during other times of the day to convince myself I can do this and lose the weight.

holdfast

Yesterday,

walk and swim in the sea. Very refreshing 30mins or so. Diet was good yesterday 2296 cals

Today
foam roll and warm up
Front squat 5X3X90kg
Pull ups 3X3

Sandbag circuit 30kg
Single leg deadlift 15/15X2
Press 15X2
Rotational lunge 15/15X2
Rows 15X2

Windmill 3/3X3X16kg
Plank 30sesX3 (push up posn)

Diet was clean, but the portions in review were probably too large. Felt a small tweak in back front squats, fingers crossed it its nothing.

Cals 2810
protein 202gm , carbs 251gm fat 119gm

holdfast

Yesterday

20 mins swim in the sea. Froze the head off me.

KB Swings 10/10X5X32kg
KG TGU 5/5X1X32kg

20mins of 16kg Kb snatching
15sec on 15 sec off

Party for the young one in the house, diet went a bit a left feild. But not as bad as I would usually have done. A weeding today so its not great week to make a real impact on the scales. Lost that 1kg from last week. I guess next week will be the real make or break in terms of the approach I am taking.

holdfast

Kick in the doors at the wedding on Saturday. only back to normal today:D

today

180 swings of 24kg KB continuous
KG TGU 5/5X1X32kg

2 rds of 30sec on 30sec off with 32kg KB
press right arm
press left arm
swings
one arm row left
one arm row right
goblet squats
plank
swings
side plank

Nearly directly after 20 mins swim in the sea. Froze the head off me, should sort the doms as a plus anyway

diet good yesterday and today, my fitness pal keep freezing
.

holdfast

Forgive me boardies, for i have sinned. It has been four days since my last session.

I have a crazy hamstring injury. I did not feel anything or know how it happened. I first taught it was a slipped disc, but don't think so now. Its not a hamstring tear I would felt that. I think or rather google thinks its tendonitis. It left me limping, but coming around this evening.

Hopefully back at it tomorrow

holdfast

Today

KB Swings 10/10X5X28kg
KG TGU 5/5X1X28kg

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

Rowing 30sec on 30sec off 10rds 150m min goal.

Back at it, woke up yesterday with no pain while moving, from the hamstring. It is tender to touch though so I rested yesterday. Went at it today even it still tender to touch, like any average joe gym user I could not miss another session with it. For fear I might lose what bit of fitness I have by resting till it completely healed. Hopefully I did no damage as I felt no twinge .

Diet
3029 cals based on measuring
174gm protein, 188gm carbs, 128gm fat

In reality I guess all a long I have been out at least 1000+ cals with eye balling. Hence no weight loss, I guess I am still trying to experiment and carry out corrections as I go. Its a pity I only learn by corrections though