Less chins more chin ups

holdfast

A few years back, I use to log my workout on boards with some success. So I am back to try again and use your support and be accountable to you. If that is ok ?

I am working abroad, food is prepared for me, lots of time to train and down time. That is the routine for the next 8 weeks, oh and sleep is good min 8hrs. So no reason not to lose a few kilos and chins .

The plan is 5:2 fasting, going old school. Well at least a few years back. I figure I can keep it together for at least two days. Because with all the free time comes the risk of boredom eating or feeling deprived :rolleyes:

So days food was:
3 boiled eggs and 100gm of porridge
2X1.5 protein shakes
apple and 10 gr of peanut butter
5grm of green supplement
1 protein bar

Total calories 1035

Walked 16000 steps
100 swings 32kg
10 TGU 32kg
35mins foam rolling/ stretching/ rocking and rolling (Original strength routine)

I did not feel too hungry today at all. Had one protein shake at lunch, I might move that to breakfast and then fast between breakfast and dinner. Now to bed.

holdfast

Yesterday the 18th Sept

Walked 14839 steps
slept 6 1/2 hrs maybe too much coffee during the fasting day

Training

warm up
3rds
X 8, goblet squat/push up/sit ups
lat and pec stretch

6rds of clean and press followed by plank walkouts
16kgX4X2
24kgX4X2
32kgX4X2
instep stretch between each rd

5rds of lunges
BWX5/5X2
16kgX5/5X3
Shoulder dislocates

5rds of military press and chin up
16kgX8/8X2
24kgX8/8X3
3X5 chin up
sitting squat stretch

45mins ave 131 bpm and calories 557 burnt

Diet
hard to estimate as I am just guessing and imputing into myfitness pal
consumed 2752

holdfast

Yesterday

Walked 14699 steps
slept 8 hrs

Training

3 rds of a Warm up
100m run
6 push ups
6 sit ups
6 squats
3 squat to stand

10rds of 30 sec sucide sprints

5rds of
10 burpee
5 hanging leg raises

5 rds of
10X32kg kb swings
10X24kg kb swings
10x16kg kb swings

4 rds
plank 30sec
pallof press 5/5
back ext X5
sit ups X5

3 rds
IYT
shoulder sweeps
glute bridge

ave bpm 135 max 161

calories 4594 burnt 2925 consumed ???

holdfast

Yesterday

Food

3 boiled eggs
1.5 scoop of protein X2
2 protein bars
apple and 10 grams peanut butter

no training, walked 15025 steps
slept 6 1/2 hrs

today

training

warm up
warm up
3rds
X 8, goblet squat/push up/sit ups
instep stretch

6rds landmine squats
4X2X65kg, 4X4X75kg
5 shoulder dislocates

5 rds of bench and one arm rows
3X2X80kg, 3X5X70kg
3/3X5X70kg
hip flexor stretch

5 rds KB dead clean, burpee
4X4X48kg, 4X1X64kg
2 burpee per rd
wall slides

3 rds
30m crawls and 64kg farmer walk

diet
porridge, scramble egg, toast
burger and chips
chicken maryland X roast potatoes
protein shake 1.5
protein bar

holdfast

Saturday

Training
5km run in 28mins,
12mins on the cross trainer

Steps 20,866 (included run and cross trainer)
Slept 7 1/2hrs

Sunday

20mins cross trainer
20mins bike

slept 8hrs
steps 8,000 still early in the day

I guess bar the fasting days, I am really only pick a wild number as the calories consumed. I use myfitnesspal as the tracker and i would think I know 100gm of some foods. By it by its nature guess work with a large error. I think in the region of 25% on PN website. The only way I can know is to see the weight loss or not over the week. So If think I had a net loss of 7,000 calories. I should have lost 2lbs. I will weight and take measurements tomorrow so I will see how my estimation is going.

How I worked out what I burnt I use a HRM to estimate calories burnt by moving and working out. This is then added to value I got myfitnesspal which is factor of my target weight, age and height to give me a value of 2970 calories per day. Which when added to steps and working out for a day comes in around 3800-4000 calories per day at the moment.

Tomorrow I will post up the measurements and weight. Give an overview of the last week training and diet. I also need to make my log easier to read, looking at the last few posts. Till then chin up

holdfast

Today

Is a fasting day, calories are coming in around 1100 for the day.

Slept 8hrs
steps 13928

I did 30mins stretching and 15mins foam rolling. Pain in my wrist, I may have a slight strain. I had hoped to do some KB swings and TGU, but left them off for today.

Review of Diet Week 1


I weight and measure myself this morning up 0.5kg, never the less to say I am not jumping up and down with excitement. I did weight myself last Friday after the fast and I was down a 1kg. I have all the measurements and weight and added them to an excel to log the changes. I will add them next Monday.

So how do I explain the increase in weight, I guess I was way out on my estimation. I am not taking that as a bad thing. I now want to use this information to as my main focus for this week.

The fasting days were actually not too bad, no major hunger pangs or feeling of missing out. I think I will not have an issue sticking with the 2 days a week. Of course it would have been great to see some weight loss to reinforce my belief in the diet. Also I would prefer not to use whey as much and if I was at home, i could knock up real food, low in calories. So it should be possible to continue when I am home.

Well that is enough for today. I dont want to make the log to long and boring.

holdfast

Yesterday.

Warm up
3rds
8X burpee
8XGoblet Squat
8X situp
lat and pec stretch

Press 6rds
4X2X24kg
4X4X32kg
Instep stretch

Clean and burpee 5ds
5X2X48kg
5X3X64kg
2 burpee per rd

Squats And chin ups 5rds
8X1X60kg
8X1X70kg
8X1X80kg
8X2X90kg
4 chin ups per rd
3rd world squat

Steps 15,000
Slept 6 1/2hrs

Training went well, with no ill effects today. I have not squatted in over a year, as my knee would blow up the next day. Not just because of squat for any number of reasons.

holdfast

Wednesday

Slept
Steps

Diet estimated 2670 cal eaten

Training

Warm up 3rds
20 steps up
8 burpee
8 sit ups
lat and pec stretch

10rds of lunges, jump squats every 60sec
5/5X10X16kg lunges
2X10 jump squat
10X10 situps

5rds deadlift, clean presss and squat, 200m run
4X5X32kg
200m run

3rds IYT,Windmill, back extension and pallof press
5/5/5X3 IYT
Windmill 3/3X3X16kg
Back ext 5X3
Pallof press 5/5X3

3rds
Glute leg lift 10X3
Shoulder swept 3X3

Wrecked with doms today, not looking forward to foam rolling today. Fasting today, so I will just due a 40min walk and fingers crossed 40mins of foam rolling/stretching.

Chin up

holdfast

Thursday

No foam rolling, glutes were in bits from doms. I guess the change in training from kettlebell to barbell is causing a big difference in training stimuli. Found the fasting hard and nearly broke in the evening. Its is more boredom that been hungry.

Fasting day 1100 cals
walked 14801 steps
slept 8hrs


Friday

Sleep 6.5hrs
walked 16193 steps

Got up and weight myself down 1kg from the same day last week. It is working, just to stay the course.

Did 40mins between the cross trainer and bike, doms would only allow this. IT helped fush out the legs and get the blood pumping to reduce the soreness the next day.

holdfast

Satuday

Slept 9hrs
Steps

Warm up 3rds
8X16kg goblet squat
8Xpush up
8X sit ups
instep stretch

Craig special ( dead clean and 2 front squats) 6rds
3X6X60kg
5 shoulder dislocates

5rds lunges and jump squat
5/5X3X16kg
5/5X1X24kg
5/5X1X30kg
1 jump squat after each set
pigeon stretch

5 Rds Bench press and one arm row
8X3X60kg
8X2X76kg
6/6X5X40kg

Wrist is catching me in push up/bench and I had planned to landmine rows. I also had to drop KB swings and TGU due to it. A dull pain when pressure is applied to it. I am going to get it checked out Monday, hopefully I can keep doing the program I am doing.

Sunday

slept 8hrs

5km in 27:23 mins, in 28 degrees for a 42 year old Clydesdale horse.

20mins on the bike, flushing out the legs.

30mins foam rolling and stretching

My watch told me my VO2 improved to 45, so bounus this week. Hopefully tomorrow weight in will go to plan.

holdfast

Monday

Down 1.2kg in weight, 10mm on stomach and chest, all other measurement the same. VO2 up so and a PB on the run yesterday on hilly and hot run. So I am happy with the way things are going.

Review of the training week

Overall it went very well, squated for the first time in long time without any problems. I was motivated to train when it came around, partly due to reducing to 5 days training a week and not doing boring cross trainer/bike every second day.

I would have liked to add a bit more mobility work on Thursday, but the doms were to much. Hopefully that wont be the case this week and on the rest days , I can add this in.

When to see the doc about the wrist, guess what he said "rest it" grrrr. That was not the answer I wanted, but I think it ok enough to keep at what I am at and modify if I need to. This week will have another conditioning day added and a longer run.

holdfast

Tueday

Warm Up
KB complex rds 16-24kg
Swing, presses, squats, rows and cleans

6rds of landmine squat
1X4X60kg
2X4X70kg
2X4X80kg
1X4X85kg
5 shoulder dislocates each rd

5rds Press and chins
5X5/5X32kg
4X5 chin ups
3rd world stretch

5rds power clean
4X4X60kg
1 burpee each rd
Lat and pec strecth

Wed

warm up 3rds
10 sqats with 16kg bell
10 press up
10 sit ups
3X sqat to stand

20min amrap
50 step ups
8 thrusters 16kg kb
8 situps
total of 5 rds completed

4rds
pallof press 5/5
Face pulls 10
Sit up 10
back ext 10

3rds
shoulders sweeps
Glute bridge

holdfast

Thursday

Fasting eat 1200 cals, I dont sleep well and tend to wake up an hour earlier.

Friday

Down 1.2 kg since this time last week.

Warm up
3rds of KB complex -24kg
Swing, presses, squats, rows and cleans

6rds of bench press
1X4X60kg
8X4X70kg
1X4X80kg
Shoulder dislocates

5rds Cleans and burpee
4X4X60kg
1X4X65kg
1 burpee each rd
instep stretch

Squats And chin ups 5rds
1X8X60kg
1X8X70kg
2X8X80kg
1X8X90kg
8X5/5X32kg one arm rows each rd
hip flexor stretch

Farmer walk 3rds
64kg for 35m

My wrist is a limiting factor on the bench and the clean. It gave me a lot of bother after this session. Food was good up till yesterday.

Anyway onward

holdfast

Saturday

Run 3.5miles ( 3miles in 27:12 mins)
total of 350m climbed at 28 degrees felt a lot easier this week.

20mins on bike to flush the legs out.

did the run today to give the wrist a break.

Sunday

3 rds of a Warm up
100m run
6 push ups
6 sit ups
6 squats
3 squat to stand

10rds of 30 sec sucide sprints

5rds of
10 burpee
5 hanging leg raises

150 box step up for time

4 rds
plank 30sec
Windmill 3X3/3X16kg
back ext X8
IYT


Steps including run 16543 today
sleep 71/2 hrs

The pain in my wrist only occurs when my hand is flexed. when i do push ups on my knuckles or have the weight directly down wrist or farthest away from the fingers there is no pain. At least that give me a work around for some exercises.

Training felt good this week. A lot more in the squats at least another 20kg at eight reps i think. As my knee seem to be fine with them now. the clean and bench not so much, even without the wrist pain. Everything is progress at this stage and any improvement is welcome. Well that is the way I am looking at it, I have lifted more, but not in long time

holdfast

Monday

Was fast, got up and late so I did not get a chance to weight and measure. Fasting wise the day went well with 1000 caloreis consumed.

Tuesday

Warm up
Warm up 3rds
8X16kg goblet squat
8Xpush up
8X sit ups
instep stretch

Craig special ( dead clean and 2 front squats) 8rds
4X3X48kg
4X3/3X35kg
5 shoulder dislocates

6rds lunges and jump squat
2X5/5X16kg
2X5/5X24kg
2X5/5X32kg
1 jump squat after each set
pigeon stretch

6 Rds Press and chins
6X8/8X24kg
4X Chins
Calf stretch

Wed
8 burpee
8 sit ups
lat and pec stretch

10rds of lunges, jump squats every 60sec
5/5X10X16kg lunges
2X10 jump squat
10X10 situps

5rds manmakers and 200m run
5X5X32kg
200m run

3rds IYT,Windmill, back extension and pallof press
5/5/5X3 IYT
Back ext 3X8
Pallof press 3X5/5
Sit up 3X8

3rds
Glute leg lift 10X3
Shoulder swept 3X3

holdfast

Thursday

Fast day, got a bit rocky toward the end of the day. But kept calories at 1400 for the day with an estimated burnt of 3185 calories

Walk for 45mins

Friday

Weight myself this morning done 0.9kg from this time last week. Very happy with that, I need to work a bit harder on eating clean during the week and logging here more regular.

Warm up
3rds of KB complex -24kg
Swing, presses, squats, rows and cleans

6rds of one arm press and one arm rows
6X5/5X35kg press
6X5/5X35kg Rows
Hip flexor stretch

6rds Cleans and burpee
6X4X60kg
1 burpee each rd
instep stretch

Landmine Squats 8rds
2X3X60kg
2X8X70kg
2X3X80kg
2X3X90kg
Shoulder dislocates

Farmer walk 3rds
64kg for 35m + Inverted rows 20 BW

Saturday

Run 3.5miles ( 3miles in 27:09 mins)
total of 350m climbed at 27 degrees felt a lot easier this week.

10mins on bike to flush the legs out.

Not bad after six pints the night before, so I expectantly felt good while running. Maybe the fact I added in listening to music blurred out the pain. Read it somewhere that music helps push harder during training. Maybe it was T- Nation.

Sunday

Warm up 3rds
10 push up
10 squats
10 situps

20 amrap - 5rds done
50 steps ups
8 thusters 24kg
8 situps

3rds
56kg waiter walks
15m crawls

4rds
IYT 5/5/5
Windmill 16kg 3/3
Ab wheel 5
back ext 8

30mins of rolling and rocking, foam rolling and stretching

holdfast

Weight and Measurements

Weight - 3.2kg
Waist -25mm
Hips-5mm
Chest -20mm
Neck- no change
Bicep, quad and calf- no change

That is the breakdown after four weeks or so of fasting and training five days a week. The upper body is where I tend to store fat and this is the area which has changed. My legs and arms have been in the past when test the area with least skinfolds and these have not changed.

Tuesday

Bench and swings 10rds
10X2X80kg
10X10X24kg
Hip flexor stretch

Hang Clean and burpee 6rds
6X4X60kg
6X1 burpee
floor slide

Squats and chins 6rds
8X1X60kg
8X1X70kg
8X2X80kg
8X2X90kg
4 chin ups per rd

2rds
Farmer walks 64kg
inverted rows 10

Wed
3 rds of a Warm up
100m run
6 push ups
6 sit ups
6 squats
3 squat to stand

10rds of 30 sec sucide sprints

5rds of
10 burpee
5 hanging leg raises

150 box step up for time

4 rds
plank 45sec
Palloff press 5/5
back ext X10
Situp X10
IYT

3rds of glute bridge and shoulder sweep 20sec each exercise.

Averaging around >7hrs of sleep and 15000 steps a day.

Very happy the results to far, only 2 more weeks of this program. So I need to find a new program for the follow on weeks

holdfast

Thursday

Fasting day, finding it really hard to fast just due to poor boredom. As result the calories crept to 1600 for the day.

Friday


Got up and weight myself down 0.7kg from last week weight in

Warm up
3rds of KB complex -24kg
Swing, presses, squats, rows and cleans

Craig special ( dead clean and 2 front squats) 8rds
8X2X60kg
5 shoulder dislocates

6rds lunges and jump squat
5/5X1X16kg
5/5X2X24kg
5/5X3X32kg
2 jump squat after each set
pigeon stretch

5rds of one arm press and one arm rows
5X5/5X35kg press
5X5/5X35kg Rows
Hip flexor stretch

Saturday

Missed a work capacity session

Sunday

4 miles in 35mins
15mins on the bike- getting rid of the lactic acid and working on mobility in my knee.

2nd workout - was suppose to be work capacity missed yesterday. But it was just not happening and I did 30mins on the cross trainer instead.

Review of the week

Training wise things went well, even with the missed session. I can feel I am getting stronger, just need to start believing in myself.

I am going to try on the fasting day to keep myself busy. Its like I try and do the absolute min and the boredom becomes unreal. Leading to a battle not to eat. So I am going to work on that, plus my mobility. I do a bit during the workout, but I just want to add in more at the end of the session.

holdfast

Tuesday
Warm up
4rds of KB complex 24kg
Swing, cleans,presses, squats, rows and cleans
instep stretch

Landmine squat 10rds
2X4X60kg
2X4X70kg
2X4X80kg
4X2X90kg
Lat/pec stretch

Bench and one arm rows6rds
1X5X60kg
2X5X70kg
3X5X80kg
6X8/8X32kg rows
hip flexor stretch

Craig special ( dead clean and 2 front squats) 8rds
4X3X48kg
4X3/3X35kg
5 shoulder dislocates

Wed

Warm up 3rds
10 push up
10 squats
10 situps
3X squat to stand

20 amrap - 5rds done
50 steps ups
8 thusters 24kg
8 situps

3rds
56kg waiter walks
15m crawls

4rds
IYT 5/5/5
Windmill 16kg 3/3
back ext 8

holdfast

Friday

3 rds of a Warm up
100m run
6 push ups
6 sit ups
6 squats
3 squat to stand

10rds of 30 sec sucide sprints

5rds of
10 burpee
5 hanging leg raises

150 box step up for time

4 rds
plank 30sec
Windmill 3X3/3X16kg
back ext X8
IYT

Saturday
4miles in 36.23 mins
14mins on bike

Sunday

Warm up
4rds of KB complex 24kg
Swing, cleans,presses, squats, rows and cleans
lat/pec stretch

8rds of push press
8X2X60kg ( clean from the ground for each set)
Dislocates shoulder

Craig special ( dead clean and 2 front squats) 6rds
6X3X60kg
1 burpee
instep stretch

6rds lunges and rows
2X8/8X16kg
3X8/8X24kg
1X8/8X32kg
6X8/8X32kg rows
pigeon stretch

30mins of foam rolling