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Train hard to get lean ""the sequel"

2456714

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


    Today Lunch time

    press 3X3X28kg
    deadlift 5X2X100kg
    chin ups 5X2
    swings 10X5X28kg
    Ab roll out 5X1X40kg

    Did sprints 10rds

    5-10-5 out,back, out, back, out, back

    day 37 done


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


    this evening

    press 5X2X24kg
    deadlift 5X2X90kg
    pull ups 2X5
    swings 10X5X32kg
    Ab roll out 5X1


    5 mins of DU, 90 done

    5 mins of sandbag 25kg complex
    sprawl, push up, deadlift, clean, front squat, press

    5 rds
    1 TGU L/R
    56kg Farmer walk 50m
    24kg Waiter walk 25m es

    day 36 done


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


    Tonight

    press 2X5X32kg
    deadlift 3X3X120kg
    chin ups 3X3
    swings 15X5X32kg
    Ab roll out 5X1

    Day 35 done


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


    Today

    Back training after missing yesterday to a serous hangover. Never again;)

    press 3X3X28kg
    deadlift 3X3X120kg
    chin ups 5X2
    swings 10X9X28kg
    Ab roll out 5X1X30kg

    Did sprints 10rds

    5-10-5 out,back, out, back, out, back

    this evening

    16kg KB ladder
    2H KBS 2,4,6,8,10
    1H KBS L/R 2,4,6,8,10
    Thruster L/R 2,4,6,8,10
    Snatch L/R 2,4,6,8,10

    5 rds of punch bag work
    1:20mins on, 40sec off

    Day 34 done


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


    Today

    press 3X3X28kg
    deadlift 3X3X110kg
    chin ups 5X2
    swings 10X10X24kg
    Ab roll out 5X1X50kg

    Wired feeling in my foot, right below the toe beside the big toe. kept me from training yesterday. I think I will get it looked at.

    Day 33 done


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


    Today

    press 3X3X28kg
    deadlift 3X3X100kg
    chin ups 3X3
    swings 10X7X28kg
    Ab roll out 5X1X30kg

    30/30 rowing for 10rds

    5mins of DU practice 100 done

    15-1
    sandbag 25kg squats
    push ups
    box jumps

    day 32 done


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


    Today

    press 3X3X28kg
    deadlift 3X3X120kg
    chin ups 3X3
    swings 10X5X28kg
    Ab roll out 5X1X30kg

    30 min run forest trail

    Doms are bad today :( yesterday sandbag and box jumps is telling in my legs and glutes.

    day 31 done


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


    Today

    press 3X3X28kg
    deadlift 3X3X130kg
    chin ups 3X3
    swings 10X10X28kg
    Ab roll out 5X1X30kg

    5-10-5 sprints 10rds 1:3 work/rest

    40sec on 20 sec off 10 rds punch bag work

    day 30 done


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


    Today

    press 3X3X28kg
    deadlift 3X3X130kg
    chin ups 3X3
    swings 10X13X28kg
    Ab roll out 5X1

    40sec on 20 sec off 10 rds punch bag work

    120 swings 24kg kb
    80 swings 16kg kb

    waiter walk 24kg X 40m X 3
    farmer walk 56kg X 40m X 3
    TGU 5/5X16kg

    day 29 done


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


    Today

    press 5X2X24kg
    deadlift 5X5X100kg
    chin ups 5X2
    one arm swings 10/10X10X24kg
    Ab roll out 5X1


    40m suicide sprints 5 rds
    10m out/back
    20m out/back
    30m out/back
    40m out/back
    rest ratio 1:3

    heart rate was hitting the 168bpm after the sprints. a good jet of black smoke was drifting behind doing the sprints. like a dirty diesel engine. hands are in rag order, need to give them a rest.

    day 28 done


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


    Today

    press 2X5X32kg
    deadlift 3X3X120kg
    pull ups 2X5
    one arm swings 10X20X32kg
    Ab roll out 5X1

    I wore sweat band over my hands during the swings, help reduced the friction big time. I feel my press, pull ups and swings are getting easier, but the deadlifts are not getting any better.


    day 27 done


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


    Today

    press 5X2X24kg
    Single leg deadlift 3/3X3X56g
    pull ups 3,3,2,2
    one arm swings 10X5X32kg
    Ab roll out 5X1

    Density set 20 mins 8 rds
    deadlift, clean, front squat, press 3X50kg
    windmill 3/3X16kg
    chin up 3

    5 rds of punch bag work
    1:20mins on, 40sec off

    day 26 done


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


    Today

    press 2X5X32kg
    deadlift 3X3X120kg
    pull ups 2X5
    one arm swings 10X8X32kg
    Ab roll out 5X1

    day 25 done


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


    Today


    lunch time

    Density set 20 mins 8 rds
    deadlift, clean, front squat, press 3X50kg
    windmill 3/3X16kg
    chin up 3

    30/30 rowing for 10rds

    evening

    press 5X2X24kg
    deadlift 3X3X120kg
    mixed grip chin ups 3X3
    two arm swings 10X5X24kg
    Ab roll out 5X1

    day 25 done


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


    Today

    Lunch time

    1TGU 24kg l/r 20 double unders 5 rds

    80sec on 40 sec off 5 rds punch bag work

    5m,10m,5m sprints for 10rds

    ave bpm 153 max 171

    Evening

    Press 2X5X32kg
    Deadlift 5X2X110kg
    chin ups 5X2
    two arm swings 10X5X32kg
    Ab roll out 5X1

    Day 24 done


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


    Evening

    Press 5X2X24kg
    Deadlift 5X2X110kg
    pull ups 3X3
    two arm swings 20X5X24kg
    Ab roll out 5X1

    Day 23 done

    moved about 250kg of weights/kbs, squat rack from my upstairs gym down stair.


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


    Evening

    Press 5X2X24kg
    Deadlift 5X2X120kg
    mixed grip chin ups 3X4
    two arm swings 20X5X24kg
    Ab roll out 5X1

    5rds
    5 Burpees
    5 32Kg KB swings
    20m-20m sprints


    40kg (2X 20kg KB) 2rds
    10 rows
    20m farmer walk
    10 cleans
    20m racked walk
    10 squats
    20m waiter walk
    20 press

    that was a killer, holding the racked position was the hardest.

    Day 22 done


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


    Evening

    Press 2X5X32kg
    Single Leg Deadlift 5X2X32kg
    Chin ups 5X2
    two arm swings 10X10X32kg
    Ab roll out 5X1

    5/5 TGU 24kg KB
    5mins skipping

    all done while baby sitting.


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


    Evening

    Press 2X5X32kg
    Single Leg Deadlift 5X2X56kg
    Chin ups 3X3
    two arm swings 20X5X32kg
    Ab roll out 5X1

    10rds of
    5 burpee
    5 32kg kb swings
    25m hill sprints


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


    Wed

    Press 3X3X32kg
    Single Leg Deadlift 5X2X56kg
    pull ups 3X3
    two arm swings 20X5X32kg
    I felt a slight twinge under shoulder blade, felt like i done some damage. So I left it for the night. The pain was with me during the night. Grand the next day after a few hours of gardening :rolleyes:

    Thursday

    5km trail run, along the coast through a forest. massive even if it was raining

    Friday

    Press 2X5X24kg
    Single Leg Deadlift 5X2X56kg
    Chin ups 2X5
    two arm swings 20X5X24kg
    ab roll 5X1

    3min amrap 4rds
    3/3 snatch 24kg KB
    3 goblet squats 24kg
    3 diamond push up

    3X56kgX 40m farmer walk
    3X24kg X 40 waiter walk
    3X 45sec plank

    Day 17 done. Have to say Dan John 40 day easy strenght is working, but I am bored of it:o


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


    Today

    Press 3X3X28kg
    Deadlift 3X3X120kg
    Chin ups 5Xw2
    two arm swings 15X6X28kg
    ab roll 5X1

    5 rds of punch bag work
    1:20mins on, 40sec off

    15-1
    Box hops
    push ups
    sandbag squats
    25:55mins
    killer:eek:

    day 16 done


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


    Today

    Press 3X3X28kg
    Deadlift 3X3X130kg
    Chin ups 3X3
    two arm swings 15X4X28kg
    Clean 10/10X4X24kg
    ab roll 5X1

    5rds of 30m suicide sprints

    3 rds of
    45 sec s plank
    50m farmers walk 52kg
    25/25 waiter walk 24kg

    day 15 done


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


    Yesterday

    1km swim. Had to do this as i bate from the box jumps.First doing any distance at all in four years, tri training used be madness for a while

    Today

    1km swim

    Press 5X3X24kg
    Single legged Deadlift 3/3X3X56kg
    Pull ups 2X5
    two arm swings 10X10X32kg
    ab roll 5X1

    16kg KB ladder 10:13mins.
    Two-Hand Swing – 2, 4, 6, 8, 10
    One-Arm Swing - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R
    Racked Front Squat to Press (Thrusters)-2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
    Snatch - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R


    day 14 done


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


    Today

    1.2km swim

    Press 2X5X32kg
    Deadlift 5X2X120kg
    Pull ups 3X3
    two arm swings 10X7X32kg
    ab roll 5X1

    20 hang cleans
    20 burpees
    20 thrusters
    20 burpees
    20 hang cleans
    11:43mins

    day 13 done


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


    Today

    Press 5X2X24kg
    Single leg Deadlift 5/5X2X56kg
    Pull ups 3X3
    Snatch KB 5/5X10X24kg
    ab roll 5X1

    Burpee 1,2
    8,9
    TH 24kg Swing 2,4
    18
    50m 56kg Framer walk
    15mins

    10-15-10m sprints 10rds

    day 12 done


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


    Today

    Press 5X2X28kg
    Single leg Deadlift 3X2X130kg (1X150kg)
    Pull ups 3X3
    Snatch KB 10X10X28kg
    ab roll 5X1

    30/30 secs rowing 10 rds

    5 rds of punch bag work
    1:20mins on, 40sec off

    day 11 done


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


    Friday

    Press 5X2X28kg
    Deadlift 3X3X130kg
    Pull ups 3X3
    Snatch KB 10X10X28kg
    ab roll 5X1


    Monday
    Press 5X2X28kg
    Single leg Deadlift 3/3X2X56kg
    Pull ups 3X3
    Snatch KB 10X10X28kg
    ab roll 5X1



    Today

    Press 5X2X28kg
    Single leg Deadlift 3X3X130kg (1X150kg)
    mixed grip chin ups 3X4
    Snatch KB 5/5X5X24kg
    ab roll 5X1

    10-1 hang clean (50kg) KB swings (24kg) 7mins

    5 rds of punch bag work
    1:20mins on, 40sec off

    day 8 done


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


    Today

    Press 5X2X28kg
    Single leg Deadlift 3X3X160kg
    chin ups 5X2
    Snatch KB 5/5X5X24kg
    ab roll 5X1

    5rds of
    5 deadlifts 60kg
    10 push up
    25m-25m sprint/run
    3 KB swIngs 24kg
    6 inverted row
    9 squats
    ave time 1:20mins bpm 130-171 rest 1 min

    day 7 done


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


    Today

    Press 3X3X32kg
    Single leg Deadlift 5/5X2X56kg
    pull ups 3X3
    Snatch KB 5/5X5X24kg
    ab roll 5X1

    10,9,8----,3,2,1
    24kg KB swings
    24kg Goblet squats
    push ups

    3rds of
    40 m farmer walk 56kg
    40 m waiter walk 24kg
    45 sec plank

    day 6 done


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


    Today

    Press 5X2X28kg
    Deadlift 3X3X110kg
    chinups 3X3
    swings KB 10X10X28kg
    ab roll 5X1

    5 rds of punch bag work
    1:20mins on, 40sec off

    10 rds of 30/30 sec rowing

    Diet
    cal 2323
    carb 135 grams
    fat 126 grams
    protein 168grams

    day 5 done


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