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Train hard to get lean ""the sequel"

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  • Registered Users Posts: 1,150 ✭✭✭holdfast


    https://www.precisionnutrition.com/nutrition-calculator see the link above for a example.

    Its a system that PN uses to measure food. Basically using your hand (fist, palm and thumb) to determine the sizes of each marcos. They argue and been a leading nutrition company that the difference is negligible versus calories.

    Plam size = 1 portion protein ( chicken breast = 25gm is not totally out)
    Fist size = veg
    thumb = 1 portion fat
    Cupped hand = 1 portion of carbs

    It is easier if you can master it i would think.

    Yesterday workout

    10mins rowing X 3 times
    100m famer walk with 72kg


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Ah gotcha. So it's still tracking albeit a less accurate way of tracking but the trade off is less effort than weighing everything.


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Yes, got it in one. It as close as eye balling that 100gm of porridge.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Over time you'd have a fairly accurate and consistent handle on quantities which is the main thing


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    I took the last two days off to recover the back strain

    KB swings 32kgX5X20

    Arnold press and pull apart between each set (I had really painful shoulders a few months, still not 100% healed, but 90%)

    One arm press 24kgX8/8X4
    Trap Deadlift 90kgX8X4
    One arm row 32kgX8/8X4
    Lat stretch and shoulder dislocates


    Tabata KB swings 24kg

    ROW 1 mins X3
    TRX IYT 5/5/5X3
    Farmer walks 56kgX30mX3
    Air Squat 8X3


    Diet
    BFast 3 eggs, turkey, 60gm, peppers, onion, 3 toast, apple (2.5P, 3C,3F, 1V)
    Lunch Whey, spinach, peanut butter, banana, 2 pork sausage, bread roll 1(2P, 2F, 2C)
    Dinner chicken, beans, peas, air fires (2.5P, 2F, 2V,2C)
    Snack, 3 digestives (1C) wispa


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  • Registered Users Posts: 1,150 ✭✭✭holdfast


    I tried a session on Saturday, with no problem with my back. So going to start back with lighter weights. **** it is great to be able to train, nearly cracked the passed few days. True be told the nutrition and and mobility should be more of a priority than the training.

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Goblet squats 32kgX8X4
    Chin up 5X4

    Clean and press 24kgX8/8X3
    Plank 30secX3

    Btm up press 16kgX5/5
    SLDL 32kgX8/8X4
    Inverted rows 10X4


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Goblet squats 32kgX8X4
    Chin up 5X4

    Clean and press 24kgX8/8X3
    Plank 30secX3

    Btm up press 16kgX5/5
    SLDL 32kgX8/8X4
    Inverted rows 10X4

    Carbs 9 cupped hands
    Protein 5 palms
    fat 5


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    Rowing 5mins X 6
    easy rate although the heart rate climbed up fairly fast. Tried to keep technique on cue. Small tightness in back on certain times

    Band work (various colours) 8 reps X 5 - face pulls, bicep curls, tricep pull downs, upright rows, pull through,

    Food wise
    Breakfast 3 eggs, 2 rashers, 2 toast, butter, porridge (2.5 P 4C 3F)
    Lunch whey, peanut butter, banana, spinach (1P, 1 C, 1.5F)
    Plan for the rest of the evening
    Dinner salmon fish cakes, air fires and salad (3P, 2C 2F)
    1 Bag of keogh, chocolate

    Back gave me grief yesterday, Felt a lot better today. Trying to do 20mins plus of mobility work and stretches for the glutes and thoracic areas to see if that help. Now to play the waiting game to see how I feel after today workout


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Deadlift KB 56kgX8X4
    Chin up 5X4

    KB swings 24kgX10X3
    Knee raises 8X3
    One arm raises 32kgX8/8X4

    KB swings 24kgX10X4
    TRX Chest press 8X4
    Bulgarian split squat 8/8X4
    IYT 5/5/5X4


    Walked 11000 steps

    Food
    Breakfast 3 eggs, 2 rashers, 2 toast, butter, porridge (2.5 P 4C 3F)
    Lunch whey, peanut butter, banana, spinach (1P, 1 C, 1.5F)
    Dinner Roast pork, mash, carrots and parsnips, peas (3P, 2C 2F)
    brownie and ice cream, protein shake

    I am around the same weight as I started off four weeks, two steps forward and two steps back. Anyway no harm


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    How's the back?

    Any idea what the issue is?


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  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Alf

    No nothing that come to mind, a few tell tale signs which I duly ignored. To be honest more time on mobility is the answer. I am amazed at how much it can help and easily I forget that point too.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Yeah hopefully.

    Trying to do a lot more myself; Ive a hip issue that is only going to get worse but mobility work on that area helps improve matters. The problem is that too often it's the thing that gets dropped when we're short on time!


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    I see the hips injury on the log Alf. I have had a few injuries, I have not tick that off my list yet. Its one of the few remaining. The more niggles and work arounds I have think next chair aerobics for seniors is my next training program. Keep it lit


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    holdfast wrote: »
    I see the hips injury on the log Alf. I have had a few injuries, I have not tick that off my list yet. Its one of the few remaining. The more niggles and work arounds I have think next chair aerobics for seniors is my next training program. Keep it lit

    It's a degenerative thing so not much I can do only work harder to keep it from feeling sore. When I noticed how uncomfortable it was making walking, the stuff I wasn't doing enough of kicked into overdrive and it's already helping.

    Sometimes we forget how it's the boring stuff that holds it all together :pac:


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Goblet squats 32kgX8X4
    Chin up 5X4

    Clean and press 24kgX8/8X3
    Plank 30secX3

    Btm up press 16kgX5/5
    SLDL 32kgX8/8X4
    Inverted rows 10X4

    Felt good trying to spend 20mins plus on mobility to keep the back improving.

    Diet
    Breakfast 3 eggs, 2 rashers, 2 toast, butter, porridge (2.5 P 4C 3F)
    Lunch whey, peanut butter, banana, spinach, chicken korma and rice (3P, 2 C, 1.5F)
    Dinner Roast chicken, air fries, beans, peas (3P, 2C 2F)


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    Rowing 5mins X 6
    easy rate although the heart rate climbed up fairly fast. Tried to keep technique on cue. Small tightness in back on certain times

    Band work (various colours) 8 reps X 5 - face pulls, bicep curls, tricep pull downs, upright rows, pull through,

    Food wise
    Breakfast 3 eggs, 2 rashers, 2 toast, butter, porridge (2.5 P 4C 3F)
    Lunch whey, peanut butter, banana, spinach, toasted chicken, ham and cheese (2P, 3C, .3F)

    Dinner Chicken, Broccoli, potato top pie (2P, 2C 2F)
    1 whey shake,


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Friday

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Deadlift KB 56kgX8X4
    Chin up 6X4

    KB swings 24kgX10X3
    Knee raises 8X3
    One arm rows 32kgX8/8X4

    KB swings 24kgX10X4
    TRX Chest press 8X4
    Bulgarian split squat 8/8X4
    IYT 5/5/5X4

    Today

    Big fan of Dan John, he mentioned rucking or walking weight so today I did 7 miles with 20kg in 1hr 55mins or so. Looking over the heart rate, it was a good workout. Legs are sore this evening

    Down a 1kg this week. Really kept the eating on point. I have found it hard hitting protein target of 1gm per kilo of body weight.


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    Today

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Goblet squats 32kgX8X4
    Chin up 5X4

    Clean and press 24kgX8/8X3
    Plank 30secX3

    Btm up press 16kgX5/5
    SLDL 32kgX8/8X4
    Inverted rows 10X4

    A real grind today, no motivation at all.


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    IT issues last week, trained four times, three weight sessions and one 5km run. Back online now.


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Tuesday

    25mins rowing ave 2:02 /500 split

    Wed

    gave blood 650 clas there boom

    Thursday

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5

    Goblet squats 32kgX8X4
    Chin up 6X4

    Swings 24kgX10X5
    SLDL 32kgX8/8X4
    Inverted rows 8X4
    TRX chest press 8X4

    hanging Knee raises 5X3
    Farmer walks 64kgX20MX3

    Felt it yesterday, maybe giving blood the day before had something to do with it.


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  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Saturday

    KB swings 32kgX20X5
    KB windmill 24kgX3/3X5
    mixed in band pull apart, shoulder dislocates and Arnold press 11.3kg between each exercise

    Deadlift KB 72kgX8X4
    Chin up 6X4
    pigeon stretch and lat stretch between exercises

    Clean and press 24kgX8/8X2
    Plank 30secX2

    Btm up press 16kgX5/5
    SLDL 32kgX8/8X4
    IYT 10X4

    Hill sprints 40mX5
    schooled the 11 year old in these. He is coming, has me in anything longer runs.


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Sunday

    Trained with the two kids
    1.5km run
    10mins on the rower
    Band upper work out routine

    they did a mix of body weight and sports skills for the 35mins. Good to train with them, but it can be a pain when

    Tuesday

    5km run

    Friday

    KB Swings 32kgX20X5
    Windmill 24kgX3/3X5
    mixed in band pull apart, shoulder dislocates and Arnold press 11.3kg between each exercise

    Trap deadlift 90kgX8X3
    Chin up 6X3

    Rotational sandbag lunges 22kgX8/8X3
    One arm press 24kgX8/8X3
    One arm rows 32kgX8/8X3

    Boxing and skipping 20 sec on 30 sec of 5 rds of each

    Palloff press 5/5X3 blue band
    Famer walks 56kgX40mX3


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Monday

    Cardio session

    Skipping 15rds of 30 sec on 30 sec off
    12mins rowing
    Boxing 10 rds of 30sec on 30 sec off

    First session in three weeks. Felt it, but good to be back even if it leaves gasping like a 90 year old asthmatic.

    Diet ( not measured 100%)
    Cals 2910
    Prot 141gm
    Carbs 353gm
    Fat 119gm

    Steps 13831
    Slept 8hrs 23 mins


    Yesterday

    KB Swings 20X5X16kg
    Body weight squats 15X5
    Push up 10X5
    One arm rows 5/5X5X16kg

    High pulls 10/10X5X16kg
    Sprawls 10X5
    Kneeling one arm press 10/10X5X16kg

    Plank 30secX3
    Windmill 3/3X3X16kg

    Wrecked after that, even though I was looking at that workout beforehand. Thinking I should add in something!

    Diet ( not measured 100%)
    Cals 2140
    Prot 150gm
    Carbs 223gm
    Fat 110gm

    Steps 12633
    Slept 6hrs 14 mins


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Monday

    Cardio session

    Thursday
    Skipping 10rds of 30 sec on 30 sec off
    5 mins rowing
    Boxing 10 rds of 30sec on 30 sec off
    KB snatches 16kg 10 rds of 30sec on 30 sec off

    10mins of open water swim

    Diet ( not measured 100%)
    Cals 22639


    Steps 14991
    Slept 7hrs 23 mins

    Friday

    29mins of open water swimming


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    holdfast wrote: »
    Monday

    Cardio session

    Thursday
    Skipping 10rds of 30 sec on 30 sec off
    5 mins rowing
    Boxing 10 rds of 30sec on 30 sec off
    KB snatches 16kg 10 rds of 30sec on 30 sec off

    10mins of open water swim

    Diet ( not measured 100%)
    Cals 22639


    Steps 14991
    Slept 7hrs 23 mins

    Friday

    29mins of open water swimming

    That's...that's quite something.

    Refeed? :pac:


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Everyday for me is a refeed to be fair that is my problem. Well spotted

    Yesterday

    100 swings 24kg
    Windmill 24kgX3/3X3

    Deadlift, squat, press and row 40kgX8X3

    Reverse lunges 16kgX8/8X3
    Bottom up Kb Press 16kgX5/5X3
    Plank 30secX3

    One arm row 24kgX8/8X3
    Single le dead lift 24kgX8/8X3


    Above the same calories as yesterday , anniversary dinner and all that


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Tuesday

    Training #

    10mins skipping 30 sec on 30 sec off
    Boxing 30 sec on 30 sec off

    4rds no rests periods
    KB swings 24kgX20
    Sprawl X15
    Bicep curls

    5 mins easy row

    Diet ( not measured 100%)
    Cals 2687
    Prot 200gm
    Carbs 230gm
    Fat 98gm

    Steps 12954
    Slept 7hrs 21 mins

    Wed

    KB swings 24kgX20X5
    Windmill 24kgX3/3X5
    Arnold press 12kgX5/5
    Band pull apart and dislocates

    Deadlift 90kgX6X4
    Alt one arm press 20kgX8/8X4

    Landmine squats 65kgX6X4
    Rotational side plank 6/6X4

    TRX press 8X3
    Inverted rows 8X3
    situp 10X3

    Diet ( not measured 90%)
    Cals 2140
    Prot 200gm
    Carbs 2266gm
    Fat 85gm

    Steps 13725
    Slept 7hrs 14 mins

    Thursday

    10mins rowing

    Lunges 16kgX8/8X4
    Plank shoulder taps 8/8X4

    RDL 60kgX8X4
    Banded push up 8X4

    Chin up 7X3
    Lat rasies band 10/10X3

    Diet ( not measured 100%)
    Cals 2713
    Prot 132gm
    Carbs 273gm
    Fat 90m

    Steps 12738
    Slept 7hrs 10 mins


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    Saturday

    100 swings 24kg
    Windmill 24kgX3/3X3

    Deadlift, squat, press and row 40kgX8X4

    Reverse lunges 16kgX8/8X4
    Bottom up Kb Press 16kgX5/5X4
    Plank 30secX4

    One arm row 32kgX8/8X3
    Single dead lift 32kgX8/8X3

    Slept 7 hrs

    Diet ( not measured 90%)
    Cals 3382
    Prot 181gm
    Carbs 252gm
    Fat 181gm

    Heart rate was through the roof yesterday training, poor sleep as we have visitors in the house. Birthday party in the house so between BBQ and cake calories. Anyway, it is going well over all


  • Registered Users Posts: 1,150 ✭✭✭holdfast


    F*!king back flared up again last week. It seems to be more of a weakness in the muscles in the back. I had been working on mobility, but I need to add in some strengthening to the mix. Fingers crossed, I will get a few weeks in a row without an hicup

    100 swings 24kg
    Windmill 24kgX3/3X4

    Deadlift, squat, press and row 40kgX8X4

    Reverse lunges 16kgX8/8X4
    Press up 15X3
    Plank 30secX4

    One arm row 24kgX8/8X3
    Single dead lift 24kgX8/8X3


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    What movements are causing your back to flare up?


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