Train hard to get lean ""the sequel"

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

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.

holdfast

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

Alf Veedersane

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

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

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

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

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

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

Alf Veedersane

How's the back?

Any idea what the issue is?

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.

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!

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

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:

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)

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,

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.

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.

holdfast

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

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.

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.

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

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

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

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:

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

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

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

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

Alf Veedersane

What movements are causing your back to flare up?