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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

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

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

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

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

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

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)

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

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

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

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

How's the back?

Any idea what the issue is?

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

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

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

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

Alf Veedersane

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

holdfast

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

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

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

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?

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.

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

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

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

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

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

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

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