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Train hard to get lean ""the sequel"

holdfast

I have started logging my workouts again to improve my compliance with my training and diet. Well my goal is to be 104cm waist circumference by the 17th may 2012. I was 105cm two weeks ago but with a short holiday that I really enjoyed myself as I am as of this morning 107cm.

A1 power clean 5X5X40kg
A2 Three way core exercise (plank, push up and mountain climber)

B1 Step ups 8/8X5X35kg
B2 GHR 8X5
B3 Dips 6X5

C1 TGU 2/2X4X24kg
C2 One arm rows 8/8X4X32kg

Diet break:
Cals: 2377
Protein :286 grams
Fat: 98 grams
Carbs:104 grams

I will update all other data on body measurements each week. This will give me more areas to get feed back and see how I am progressing or not

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holdfast

Today 29-07-15

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 3X 30sec
Ab wheel kneeling 5X3
Sit up 3X10

Diet
protein 174gm carbs 246gm fat 106gm
cals 2952

carbs boo, cant help myself have a treat each day. Well tomorrow no:cool:

holdfast

Yesterday

Gym closed early at work so I did not get done what I planned.

30mins cross trainer

75, push ups, squats and inverted rows.

Diet
Cals 3013
carbs 235gm, fat 109, protein, 319gm.

Attachment not found.

see photo of diet for yesterday. Sorry I should have taken off the lids.
Thursday
BF turkey Bacon X 3, eggs X3, milk X 1 cup,porridge 1 cup, flax seed, honey, banana
Lunch Chicken curry fruit 486gm, green beans 140gm
Dinner Chicken curry fruit 486gm, green beans 140gm
Snack apple almonds 22gm
Misc 2ltrs water, green tea vits

holdfast

today

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 3/3X2X16kg
Plank 30sesX2 (push up posn)
pallof press 5/5X2

diet
Cals Protein Carbs Fat
2688 200gm 222gm 112gm

holdfast

Today,

KB Swings 10/10X32kg
TGU 5/5X24kg

20/20/20 sec 3rs 2 sets
snatch left 24kg
snatch right 24kg
mountain climbers

high pull 24kg
thrusters 24kg
skipping

squat jumps
burpee
sit up

Diet
carbs 142g
protein 184gm
fat 102gm

holdfast

Going to post up a bit more regularly here from not. Fat, Forty and f**ked is where I am at.

Here what I did today

125 swings 32kg KB
375 swings 24kg KB

30/30 one arm presses 32kg

only 9500 swings of 10,000 swings challenge

pigeon stretch and pornstar thrown in to sort cranky shoulder

and four mince pies to start my eating clean routine

holdfast

today

Here what I did today

125 swings 32kg KB
375 swings 24kg KB

30 Goblet squats 32kg

only 9000 swings of 10,000 swings challenge left. A bad night sleep was had, diet was better though. Was in no form for training but got started and got into the groove easily enough.

Using my fitness pal it gave me a cal count of 2649, some meals measured other guessestimated so at least 20% error.

any I am going to try an weight more meals and take a few photos to for reviewing

holdfast

today

Here what I did today

125 swings 32kg KB
375 swings 24kg KB

60 Body weight dips.

Thursday night played basketball for 50 mins, it was 2 on 2 and it was hard going. Heart rate was at 170bpm during it. The next day my knee blew up, so I strapped it up like on MWOD a couple of time and that did the trick to bring it down.

Diet wise, cant Christmas end and people stop visiting, wife go back to work and stop leaving the house like the retreat from Moscow with sweet strew everywhere.

holdfast

Today

Well I am giving up, well just on the 10,000 swings challenge anyway. Completed the last two years and and fail to complete it twice now. Work is crazy I am going to be away form home at least two nights a week and with a colleague out for a few weeks at work it going to get crazier. So I can bring a bell with me around the country or be realistic and try do a program that is going to be less demanding. As the 10,000 swings is boring come week 2, a pain cause of the strict structure of the challenge which is to do it in a month. So if you miss a day, you are behind and you end up beating yourself up and in my case feeling bad about myself. So here goes the next program will be 3 days of HIIT and two strength or something to that effect.

After procrastinating today about the swings I finally hit the gym and did a 30mins HIIT session.

Diet was good today, well no junk. Under eat of 1200cals which is not good. But on the road and just could not get something to fit the bill so I am going to keep it at that today.

holdfast

Today

75 swings 32kg KB
25 swings 40kg KB

24kg TGU 5/5

15mins of 2X20kg KB
3 clean and press
3 front squats
Max BPM 162, 12 rds

Windmill 3/3X3X20kg
Ab wheel 5X3 (knee)

walk 25mins lunch time

slept well last night and diet good today. I really need to start weighting food for a week or so to see the exact I am getting in.

I eat today
150gm porrideg, 2/3 scrambled eggs, 2 bacon, toast wholemeal 70gm
220gm turkey burger, 100 sweet potato, 150gm peas
400gm chicken korma, 150gm green beans
1 apple, 1 fulfill bar
10gm BCAA, ZMA,VIT D

as for yesterday poor night sleep, away from home and no plan so s**t

holdfast

today

100 swings 28kg KB
10 TGU 28kg KB

RDL 90kgX3X5
OAP 28kgX3X5/5
Face pulls 8X3

Push up 2X15
Air Squats 2X15
Chin up 2X15
Lunges 2X15/15

Diet today
150gm porridge, 3.5 scrambled eggs, 3 turkey bacon, toast wholemeal 70gm
220gm chicken breast 100 sweet potato, 150gm broc and green beans
220gm chicken breast 100 sweet potato, 150gm broc and green beans
1 apple,peanut butter 30gm, 2 fulfill bar, 1 bag Keoghs ( 2nd fulfil and keoghs boredom eating)
10gm BCAA, ZMA,VIT D, Fish Oil

Total cals 2872

holdfast

Today

100 swings 32kg KB
10 TGU 24kg KG
Pornstars 9kgX3X8/8

Front squats 80kgX3X5
One arm row 32kgX3X5/5

16kgX2X15reps
step up
one arm press
single leg dead lift
one arm row

Pallof press 2X5/5
Plank 2X30sec

Knee felt wonky on front squats so left it 80kg, think the basketball may have done a small bit of damage.

Diet
150gm porridge, 3 scrambled eggs, 2bacon, toast wholemeal 70gm
90gm ham, 70 gm whole bread, 30gm cheese
220gm chicken breast 100 air fired potato, 150gm peas and 100gm baked beans
1 apple,peanut butter 30gm, 1 fulfill bar
10gm BCAA, ZMA,VIT D, Fish Oil

Alf Veedersane

holdfast wrote: »

Pornstars 9kgX3X8/8

I did try googling what these are but no bueno.

I did however find out how pornstars get fit though, so there's that.

holdfast

its an isolated rotator cuff exercises, I guess you would have to well endowed to mimic the movement. https://thesportsphysio.wordpress.com/2015/11/07/changes-challenges-and-opportunities-of-the-shoulder/ is link its in about 3/4 down

Found that webpage too, cue an new program from tomorrow. Boom

holdfast

today

100 swings 32kg kb
10 TGU 32kg kb

7 snatches one arm 16kg kb in 15sec. rest 15 sec then swop till 20 working rds are done for each arm.

not arsed to do mobility , really need to get my ass i gear and come up with a system to make me work on mobility. Maybe I just need to do mobility work on the nights I dont train ?? I dont know its the first thing to drop or be cut short by me

Diet today
150gm porridge, 3scrambled eggs, 2 bacon, toast wholemeal 70gm
15ogm turkey burger 100 sweet potato, 150gm broc and green beans
400gm chicken curry 50gm rice, 100 green beans
1 apple,peanut butter 40gm, 1 fulfill bar, 1 bag Keoghs ( 2nd fulfil and keoghs boredom eating)
10gm BCAA, ZMA,VIT D, Fish Oil

Alf Veedersane

holdfast wrote: »

not arsed to do mobility , really need to get my ass i gear and come up with a system to make me work on mobility. Maybe I just need to do mobility work on the nights I dont train ?? I dont know its the first thing to drop or be cut short by me

I usually do a bit the nights I don't train. Pick one thing to work on rather than try do everything. Or sitting on a squat for a bit every now and then has helped me as well. Doesn't need to be long...just a little bit regularly beats the hell put of trying to do a lot bit not doing it very often

holdfast

Missed posting two sessions here, swimming and strength day. They were similar as pasted posts

Today

75 swings 32kg KB
25 swings 40kg KB

24kg TGU 5/5

RDL 90kgX3X5
Dips 10kgX3X5

step up 2X15/15
Push up 2X15
Air squats 2X15
IYT 2X5/5/5

Windmill 3/3X3X20kg
Ab wheel 5X3 (knee)

Diet today
200gm porridge, 3 scrambled eggs, 2 bacon, toast wholemeal 70gm
150gm turkey sandwitch, apple and peanut butter 30gm
220gm turkey burger, mash 150gm potatoes, peas 150gm, baked beans 100gm
2 fulfill bar,
10gm BCAA, ZMA,VIT D, Fish Oil

holdfast

Tuesday

40mins on the cross trainer 20 mins of 30 sec on, 30 sec of

Today
5 rd of 5 mins with 1 min rest

10 swings
10 press up
10 goblet squat
10 clean right/left
10 presses right/left
10 one arm row right/left
5 ab wheel row out

holdfast

Saturday

100 swings 32kg
10 TGU 32kg
Lat stretch

Front Squats 90kgX3X5
Chin ups 3X5
hip stretch

5 mins of 24kg snatch
80 reps, left arm started getting tired after 20 reps and drop the bell. Need to press more and improve the cadence to hit 100 in five mins. BPM 165 so there is a few a bit more room

Yesterday

30mins cross trainer

100 swings 28kg
10 TGU 28kg

one arm 28kgX5X3/3

Today
100 swings 32kg
10 TGU 24kg
Lat stretch

RDL 90kgX3X5
One arm Press 32kgX3X5
hip stretch

IYT 2X15
Step up 2X15/15
Press Up 2X15
Air Squat 2X15
Glute stretch

holdfast

Thursday

40mins cross trainer

Thursday night good session of beer after so Friday was a right off

Saturday

100 swings 32kg
10 TGU 24kg
Lat stretch

Front Squats 90kgX3X5
Chin ups 3X5
hip stretch

one arm press 16kgX2X15/15
SLRDL 16kgX2X15/15
one arm row 16kgX2X15/15
goblet 16kgX2X15

Wind mill 20kgX3X3/3
Ab wheel 3X5

Diet
3 egg omelette with chicken and peppers
veg soup, roll, chicken, onion and peppers
steak, mash, peas, beans

holdfast

Today

75 swings 32kg KB
25 swings 40kg KB

RDL 90kgX3X5
Press one arm 32kgX3X5/5

step up 2X15/15
Push up 2X15
Air squats 2X15
IYT 2X5/5/5

pallof press 3X5/5
Plank 3X30secs

Diet
3 scrambled eggs, 2 bacon, toast wholemeal 70gm
chicken sweker, sourdough bread, butter
650gm broccoli, chicken creamy,potatoes thing
1 fulfill bar,1 apple, bistro tayto

hamstring were very sore the last few days. I was wanted to train yesterday, but it was no go with them. Dont know if it was the mobility work on Sat that did the damage.

Anyway seem to getting into the habit of training in the last week or two. Let hope it keeps going and start nudging the diet in the right direction now

holdfast

Yesterday

5 rd of 5 mins with 1 min rest

10 swings
10 press up
10 goblet squat
10 clean right/left
10 presses right/left
10 one arm row right/left
5 ab wheel row out

Today

100 swings 32kg
Lat stretch

Front Squats 90kgX3X5
one arm row ups 3X5
hip stretch

Push up 2X15
Air Squats 2X15
Chin up 2X15
Lunges 2X15/15

Wind mill 20kgX3X3/3
Plank 30 sec X3

holdfast

Like a Bad smell I am back and resurrecting my old thread like it is the cool thing to do after three years

KB swings 32kgX20X5
KB windmill 24kgX3/3X5

Landmine squats 55kgX8X4
Chin up 5X4

Clean and press 24kgX8/8X3
Plank 30secX3

KB swings 32kgX10X4
Btm up press 16kgX5/5
SLDL 32kgX8/8X4
Inverted rows 8X4

Walked 12000 steps
car
Food 2913 cals, Protein 127gm Fat 102gm carbs 357gm

holdfast

Today

12536 steps, 7 30 hrs of sleep

BFast - did not eat till lunch
Lunch - 3 eggs, 60gm turkey, peppers, onion, 200gm of brown bread, butter, coconut oil
Dinner - chicken, peppers, onion, salad, tortillas X3
Snacks - apple, whey

Cals 2707
Fat 101gm
Protein 171gm
Carbs 295gm

Training

Rowing 6mins X 5

Band work with various bands during intervals
bicep curl
tri push down
lat and front raises
face pulls

KB swings 32kgX100

Although I estimated the calorie intake 2707, it does not feel like that. Mainly cause I eyeballed it rather measuring it. I dont feel hunger which should be a indicator at this estimate

Tomorrow I will weight myself. I should do this more each during the week to allow an average to be determine

holdfast

Yesterday

Walk 40mins,

BFast - 3 eggs, 60gm turkey, peppers, onion, 200gm of brown bread, butter, coconut oil
Lunch - Whey, peanut butter crunchy, banana, spinach
Dinner - chicken krom and rice
Snacks - apple, nachos, bowl of corn flakes
Food wise it went pear shape, probably eat too little for lunch and kicked in the doors in the evening

Today - working - so i threw the resistance bands in the car.
4 rds of
400m run
Deadlift green band X8
Squat green band X8
Lateral raises and front raises X8 red band
Bicep curls X Tricep push down purple band X8 each
400m run
Single arm pulls and single arm chest press purple band X8 each
Pull through and pallof press purple band X8 each
Chest pull apart red band X8

Food - was at work so i eat what was in the canteen.
Bfast 3 eggs, 3 bacon and 3 toast
Lunch chicken goujons and fries
dinner - chicken curry, rice and fries , cheese cake

Not a great start to the weight loss. But two chance to learn lessons on been prepared could limit the poor choices

holdfast

Friday
Strength Workout

KB swings 32kgX20X5
KB windmill 24kgX3/3X5

Landmine squats 55kgX8X4
Chin up 5X4

Clean and press 24kgX8/8X3
Plank 30secX3

KB swings 32kgX10X4
Btm up press 16kgX5/5
SLDL 32kgX8/8X4
Inverted rows 8X4

Walked 10000 steps

I got to figure out the adding in the photos it will make it easier to show what I eat.

holdfast

Today

Walked around 11,000 steps

Workout
5km row in 20.10 mins

3 rds of
Snatch 16kg KB Right and Left 30 sec each
Mt climber 30 sec
90 sec of hip flexor stretch each side

3rds
KB high pull 16kg 30 sec
KB thrsuster 16kg 30sec
Jumping jacks
90 sec glute stretch

3rds of
TRX Chest press 30sec
jump squats 30sec
sit ups 30 sec
90 lat stretch

holdfast

Today

Steps 13,000, 7hrs 30mins sleep

New program, purchased off breaking muscle "barbell shred". I have added a few extra exercises as the volume was low, as you would expect at the start of any program.

KB swings 32kgX5X20
KB windmill 24kgX3/3X5
Arnold press and pull apart between each set (I had really painful shoulders a few months, still not 100% healed, but 90%)

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

Tabata KB swings 32kg

TRX IYT 5/5/5X3
Lunges 8/8X3
Pallof press 5/5X3

Hip/IT band is gritty, foam rolled to loosen out the glutes, quads, hamstring to hopeful reduce the pain

Diet
BFast 3 eggs, 2 bacon, 3 toast, butter, apple (1.5P, 3C,3F, 1V)
Lunch Whey, spinach, peanut butter, banana, lean mince bol, garlic roll 1/2 (2P, 2F, 2C)
Dinner chicken, mash, carrots, broccoli, gravy (2.5P, 2F, 2V,2C)
Snack, 2 rice cakes (1C)

Total 6 protein, 8 carbs,7 Fat

holdfast

Today

13k steps circa, 7hrs 15hrs sleep

Workout

2mins row warm up
400m Row X5 mins with 90sec recovery (glute stretch)
took around 1:18mins to 1:22mins it became a hard slog after 50sec to 60sec

KB swings 32kgX80
Upper body band work

5mins row

Diet
BFast 3 eggs, 90gm turkey, butter, peppers, onion, 3 toast, (2.5P, 3C,3F, 1V)
Lunch Whey, spinach, peanut butter, banana,ham roll 1/2 (2P, 2F, 3C)
Dinner chicken cascades (1.5P, 2F, 1V,2C)
Snack, 2 rice cakes (1C)

Total 6.5 protein, 8 carbs,7 Fat

holdfast

Yesterday

Circa 13,000 steps Sleep 7hrs

Workout

Swings 32kgX20X5
Arnold press 8kgX5X5
Band pull aparts

Landmine squats 70kgX10X4
DBell bench press 50kgX8X4
Suitcase deadlift 32kgX8/8X4
RKC plank 20sec X4

I have a strain on my right side above my hip, stopped me doing the windmills. Bench press started with 30kg dumbbells , but to ongoing issue with my shoulders i dropped to 25kg. No fun getting old

Diet
BFast 3 eggs, 2 bacon, 3 toast, butter, apple (1.5P, 3C,3F, 1V)
Lunch toasted ham, chicken, cheese sambo banana (2P, 2F, 3C)
Dinner chicken curry, rice and naan bread (3P, 2F, ,2C)

Total 6.5 protein, 8 carbs,7 Fat

This morning down 0.8kg.

Alf Veedersane

holdfast wrote: »

Total 6.5 protein, 8 carbs,7 Fat

Ok I'm going to have to ask...are those just numbers for the macros relative to each other in terms of calories?