Train hard to get lean ""the sequel"

holdfast · 21-08-2012 9:54pm

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

holdfast · 22-08-2012 3:25pm

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

holdfast · 24-08-2012 9:48pm

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

holdfast · 25-08-2012 8:57pm

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

holdfast · 27-08-2012 10:06pm

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

holdfast · 30-08-2012 9:31pm

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

holdfast · 05-09-2012 8:41pm

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

holdfast · 06-09-2012 9:50pm

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

holdfast · 10-09-2012 9:28pm

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

holdfast · 11-09-2012 8:18pm

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

holdfast · 13-09-2012 9:56pm

Today

Press 5X2X28kg
RDL 5X2X100kg
Mixed chin up 3X4
Snatch KB 5/5X5X24kg
ab roll 5X1

5/5 TGU 24kg KB

agility sprints rds
5m-5m,15m-15m,20m-20m, 30m-30m
Bpm was 173 at the end rd

Diet
cal 2446
carb 135 grams
fat 220 grams
protein 110grams

day 4 done

holdfast · 14-09-2012 3:11pm

Today

Press 5X2X28kg
Deadlift 3X3X130kg (1X150kg)
Pull ups 3X3
Swings KB 10X10X28kg
ab roll 5X1

Density training 20mins 8 rds completed, ave bpm 151, max 167
50kg on the barbell
3 chin ups
3 deadlifts
3 hang cleans
3 presses
3 front squats
3/3 windmill 20kg
sweet baby Jesus:eek:

holdfast · 17-09-2012 8:28pm

Yesterday

5 rds of
5 NTE
10 sandbag squats
15 presses
20 double unders
14:45

Weighted vest 20kg on 5 rds of
30m sprints
5 squats
5 push ups

today
Press 5X2X28kg
Deadlift 3X2X135kg
chin 5X2
Snatch KB 10X10X28kg
ab roll 5X1

30/30 secs rowing 10 rds

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

Diet
cal 2534
carb 150 grams
fat 153 grams
protein 149grams

holdfast · 18-09-2012 8:35pm

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
one arm rows 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

Dan john 40 days easy strength done

holdfast · 21-09-2012 10:20pm

Tonight

5rds of
1/1 TGU
2 pull ups
10 32 kg kb swings

5rds of
7 push ups
14 OH squats 20kg bar
21 DU

P?*s poor tonight

holdfast · 30-09-2012 4:28pm

After a couple of days off and eating like a horse, I did a small bit today. Going for another 40 days easy strength program. I have a fair bit of strength gain to work on and I did improve without the past few weeks doing it. I aim to finish this over the next 50 days.

today

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
pull ups 3X3
Swings 10X10X32kg
ab roll 5X1

day 40 done

holdfast · 03-10-2012 9:16pm

today

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
pull ups 3X3
Swings 10X5X32kg
ab roll 5X1

weight vest 20kg push up and squats
3+3, 6+6,9+9,12+12, 9+9,6+6,3+3

sprints 10rds
10m-20m-10m

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

day 39 done

holdfast · 04-10-2012 9:18pm

today

Press 5X2X32kg
Single leg Deadlift 5/5X2X52kg
pull ups 3X3
Swings 10X5X32kg
ab roll 5X1

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

Skips/Sit ups
100/50, 80/40,60/30,40/20,20/10

day 38 done

holdfast · 05-10-2012 8:17pm

today

Press 3X3X60kg BB
Deadlift 3X3X140kg
pull ups 3X3
Cleans BB 5X10X50kg
ab roll 5X1

TGU+ 20kg DB Snatch 5rds
1/1+3/3

10 rds of 30 sec rowing, 30 sec rest

Trained in a hotel gym, it was good as it forced me to adapt a bit more. You have to get used not having the weights you want or they are too slippy etc. The Pull ups were done in a smith machine and even with my knees raised I still touched the ground, giving rise to a strange pause/ reset for the pull. Hands gave up on me in the deadlift, burst a major blister on sunday and its killed me all week. That saying I have not looked after my hands at all.

day 37 done

holdfast · 08-10-2012 2:32pm

today

Press 5/5X2X28kg BB
Deadlift 3X3X130kg
chinups 3X3
KB Swings 10X5X28kg
ab roll 5X1

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

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

Really no energy today, getting over a cold from last week. Strange thing I trained harder with it. Anyway job done

day 36 done

holdfast · 10-10-2012 9:00pm

Yesterday

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Swings 10X5X32kg
ab roll 5X1

today

Press 5/5X2X28kg BB
Deadlift 3X3X130kg
chinups 5X2
KB Swings 10X5X28kg
ab roll 5X1

10X3 atomic push ups TRX
10X3 Inverted rows on TRX

agility sprints rds
5m-5m,15m-15m,20m-20m, 30m-30m

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

day 34 done

holdfast · 22-10-2012 9:54pm

Today

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Snatchs 10X5X24KG
ab roll 5X1

200m run
30 box jumps, 30X24kg swings, 30 push ups
200m run
20 box jumps, 20x24kg swings, 20 push up
200m
10 box jumps, 10x24kg swings, 10 push up
200m run

did a few days training last week.

holdfast · 24-10-2012 9:49pm

Today

Press 5/5X2X32kg KB
Deadlift 5X2X130kg
Pull ups 3X3
KB Snatchs 10X5X24KG
ab roll 5X1

Density training 20mins 7 rds completed
40kg KB
3 chin ups
5 deadlifts
5 hang cleans
5 presses
5 front squats
3/3 windmill 20kg

5 rds
5 burpees
5 32Kg Kb swings
50 m sprint (Run:( )

holdfast · 26-10-2012 7:21pm

Today

Press 5/5X2X32kg KB
Deadlift 3X3X130kg
Pull ups 3X3
KB Snatchs 10X5X24KG
ab roll 5X1

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

sprints 10rds
10m-20m-10m

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

holdfast · 28-10-2012 7:43pm

Today

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Pull ups 5X1, 3X2
KB Swings 10X10X32KG
ab roll 5X1

5/5 TGU 24kg Kb

5 mins of max man makers with 2X16kg KB, 15 :eek:
man maker = push off bells, renegade row, clean and thruster

6 rds in 10mins of
3 clean and press 25kg sandbag
25 DU

I don't think I was ready for how much the man makers were going to be a killer. Must redo this again :cool:

holdfast · 29-10-2012 12:26pm

todday

8km run 45mins

holdfast · 30-10-2012 7:48pm

Press 5/5X2X28kg KB
Deadlift 5X2X100kg
Pull ups 3X3
KB Swings 10X10X28KG
ab roll 5X1

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

10 rds of 30 sec rowing, 30 sec rest

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

holdfast · 01-11-2012 12:04am

Press 5/5X2X28kg KB
Deadlift 5X1X140kg 5X1X100kg
Pull ups 3X3
KB Snatch 10X10X24KG
ab roll 5X1

5rds of
30kg barbell thrusters X7
24Kg KB swings X14

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

holdfast · 02-11-2012 12:11am

Today

Press 5/5X2X28kg KB
Deadlift 3X3X130kg
Pull ups 3X2, 5X1
KB Swing 10X13X28KG
ab roll 5X1

5/5 TGU 24Kg KB

36m sprints 28-28m 10rds
first five 3:1 recover second five 2:1 recover

100 burpees

holdfast · 06-11-2012 11:30pm

Today

Press 3/3X2X28kg KB
Deadlift 5X2X135kg
chinups 5X1, 3X2
KB Swings 10X10X28KG
Swiss ball roll out 5X1

Density training
50kg on barbell
3 X chin ups
3 X deadlift
3 X Hang clean
3 X Press
3 X Front squats
3/3 Windmill 16kg KB
8 rds in 20mins ave bpm 164

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

Shoulder felt wired during an attemp to do pull ups and press part of windmill

holdfast · 07-11-2012 10:52pm

Today

Press 5/5X2X28kg KB
Deadlift 5X2X120kg
chinups 3X3
KB Swings 10X5X28KG
Swiss ball roll out 5X1

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

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

10 rds of 30 sec rowing, 30 sec rest

holdfast · 08-11-2012 10:27pm

Today

Press 5/5X2X28kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Swings 10X5X28KG
Walk out 5X1

modified 300 workout
25 inverted rows
50 60kg deadlifts
50 Box Jumps (20")
50 push ups
50 sit ups
50 squats
25 inverted rows

5 rds of
1/1 TGU 24kg KB
2/2 Windmill 16Kg KB

5rds of 28m-28m
work/rest 1:1

I am bate, going to take tomorrow. Shoulders are still uhhh, Must get some one to look at my deadlifts, I feel I can go heavier. I dont have a problem with singles of 150kg, but my grip and form goes on the way back down. anyway day 23 done.

holdfast · 12-11-2012 9:06pm

Saturday

Press 5/5X2X32kg KB
Deadlift 5X2X110kg
Pull ups 3X3
KB Swings 10X5X32KG
Walk out 5X1

5km run

Today

5km run.

Had to really to push myself to get out and doing something today. Hopefully I will be more motivated tomorrow.

holdfast · 14-11-2012 7:17pm

Yesterday

Press 5/5X2X28kg KB
Deadlift 5X2X120kg
Pull ups 3X3
KB Swings 15X4X28KG
Swiss ball roll outs 5X1

21,15,9
2X25kg DB hang cleans
burpees

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

2 rds of
10/10 24kg KB snatchs
10 air squats
10/10 one arm row
10/10 reverse lunge
10/10 24kg KB presses
20 tow hand swings 24kg KB

Today
Press 5/5X2X28kg KB
Deadlift 3X3X130kg
Pull ups 4X3
KB Swings 15X4X28KG
Swiss ball roll outs 5X1

5 rds of punch bag work
1:30mins on, 30sec off

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

10 rds of 30 sec rowing, 30 sec rest

day 21 done

holdfast · 16-11-2012 9:53am

Press 5/5X2X28kg KB
Deadlift 5X1X120kg, 3X1X130kg, 1X1X150kg
Pull ups 3X3
KB Swings 10X5X28KG
Swiss ball roll outs 5X1

10rds 5 X 28kg KB swings 56m sprints (28-28m)
first five 3:1 recover second five 2:1 recover

5 rds of
1/1 TGU 24kg KB
2/2 Windmill 16Kg KB

5rds of
8X100kg deadlifts
3X BW chins
1 min rest

holdfast · 21-11-2012 11:29pm

Today

Press 3/3X2X28kg KB
Deadlift 5X2X130kg
chinups 5X2,
KB Swings 10X10X28KG
Swiss ball roll out 5X1

Density training
50kg on barbell
3 X chin ups
3 X deadlift
3 X Hang clean
3 X Press
3 X Front squats
3/3 Windmill 20kg KB
8 rds in 20mins ave bpm 164

30sec on 30 sec off 28kg KB swings
10rds

holdfast · 27-11-2012 10:36pm

Today

Press 5/5X2X28kg KB
Deadlift 3X3X130kg
chinups 5X2,
KB Swings 10X5X28KG

24kg Kb swings 25X6
Skipping 50X6

10,8,6,4,2 of
90kg Deadlift
inverted rows
trx push ups
box jumps

I have been putting on a bit of weight over the last few months. I hope to lose 6lbs over the next three weeks. I am going to try keep the carbs less than 200g, fat 100g and protein 200g on training days. On non training days
200 protein, 52g crabs and 165g fat.

The Goal
" I will lose 6lbs in the next three weeks, by eating clean and training hard in order to look, feel and perform better."

I am going to measure and weight myself each Saturday. I also want to test my deadlift and pull ups at the end.

holdfast · 28-11-2012 7:13pm

Today

Press 5/5X2X28kg KB
Deadlift 3X3X130kg 1X160kg PB
pull ups 3X3,
KB Snatchs 10X5X24KG

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

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

10X4 atomic push ups TRX
10X4 Inverted rows on TRX

holdfast · 29-11-2012 8:28pm

Today

Press 5/5X2X32kg KB
Deadlift 5X2X120kg
Chin ups 5X2
KB Snatchs 10X5X24KG
ab roll 5X1

agility sprints 20,40,20 out on back on each of those three figures (120m total)
then 8 28kg Kb swings, 16 push ups for 5 rds

5 rds of
1/1 TGU 24kg KB
2/2 Windmill 16Kg KB

10 rds of 30 sec rowing, 30 sec rest

Happy enough with the diet so far and training. I have a bit of tennis elbow since two weeks DB hang cleans, keep rubbing it to manage the problem. Hope that will keep me going for another two weeks.

holdfast · 01-12-2012 11:09pm

Today

Press 3/3X2X32kg KB
Deadlift 5X2X110kg
Pull ups 5X2,
KB Swings 10X6X32KG
Ab wheel Swiss ball roll out 5X1

Jay K cMVO2 Test 16kg KB Snatch 5mins
1 min 10 reps ra
1 min 14 reps la
1 min 18 reps ra
1 min 22 reps la
1 min all out max reps ra (24)

2 rds of
20 swings 32kg KB
10 push ups
20 swings 32kg KB
10 jump squats
20 swings 32kg KB
10 sholuder dislocats
20 swings 32kg KB
10 burpee

3-6-9-6-3 20kg weight vest
push ups and squats

the cMVO2 test will be a base for a few weeks of viking conditioning sessions over the coming weeks.

holdfast · 26-12-2012 11:53pm

today

5km run in the afternoon.

8,6,4,8 40kg kb squats

8/8X4X20kg step ups 24"
8/8X4X20kg one arm rows

8/8X3X20kg single led deadlift
10X3 push ups

15X5X20kg KB swings

been suffering tennis elbow for the last three weeks. still niggling, so took it very easy. I have over done it big style over the past few weeks eating, feeling sorry for myself. Iced the elbow, hopefully it will be ok/ not worst tomorrow, hope this does not go on for weeks

holdfast · 02-01-2013 11:06pm

Elbows have in bits, from one to now two in trouble. anyway pared back training right back to a program from NROL for life

Plank 3X30secs
Side plank with Row 10/10X2

3 X 10 Box jumps

TRX One leg squats 10/10 X 3
Inverted Rows TRX 10X3

One leg deadlift 10/10X3X24kg
Push ups 10X3

KB Swings 30/30 10rds 24kg

Trying not to do anything without suing too much grip involved. The goal is 7lbs loss for this month, as I have be crying and eating to comfort myself about my injury. Time to sit up out of the wrappers and do something.

holdfast · 03-01-2013 9:41pm

Today

grrr elbows

20mins cross trainer

10 mins 15/15sec on/off 20rds

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

holdfast · 22-01-2013 7:59pm

Had to give it a break with the elbows over the last few weeks, still cranky yokes.

Monday night

12X3 box hops 26"

12X3 inverted rows
12X3X24 goblet squats

10/10X3X40kg sinlge leg deadlift
16X3 push ups

30:30 10 rds of 24kg Kb swings

2X4 kneeling ab wheel roll out
1X4 100`s Pilates move

holdfast · 25-02-2013 11:03pm

Back after tennis elbow, lcl tear and virus.

Tonight

step up 3X20 with 20kg vest

trx suspension rows 10X3X20kg
Squats 10X3X20kg

push up 3X15
One leg dealift 10/10X3X24kg

30:30 24kg kettelbell swing 10 rds

holdfast · 27-02-2013 10:26pm

tonight

tabata KB swings 24kg

amrap 8 rds
6/6X16kg kb snacths
12 push ups

30/30 punch bag 10 rds

I am in a heap, really need to start working on my fitness:(

holdfast · 04-03-2013 10:47pm

Tonight

step up 3X20 with 20kg vest

trx suspension rows 10X3X20kg
Squats 10X3X20kg

push up 3X15
One leg dealift 10/10X3X40kg

30:30 24kg kettelbell swing 10 rds

Plank 3X30sec
ab wheel 3X3 kneeling

diet 2201 cals

carbs 165gm
fat 101gm
protein 158gm

holdfast · 05-03-2013 10:21pm

Tonight

1a) 1 Arm KB Snatch- 3 x 10 x 0 sec. rest
1b) KB Goblet Squat- 3 x 15 x 0 sec. rest
1c) 2 Arm KB Swing- 3 x 20 x 0 sec. rest
1d) KB Bootstrapper Squat- 3 x 15 x 0 sec. rest
1e) KB Figure 8*- 3 x 20 x 90-120 sec. rest

5 rds of
1/1 TGU 24kg KB

15X6X24kg KB 2 hands swings

Diet 2980 cals

carbs 174gm
fat 170gm
protein 183gm

holdfast · 07-03-2013 10:31pm

Tonight

20X5X24kg kettle bell swings
5/5X5X24kg kettle bell snatch

20X4X24kg kettle bell swings
15X4 push ups
15X4 squats
15X4 inverted rows
5/5X4X16kg KB Halos
5/5X4X16kg KB windmill
20X4 mt climbers

Diet 2320 cals

carbs 126gm
fat 98 gm
protein 226gm

holdfast · 09-03-2013 11:25pm

tonight

push up 3X15

one arm press 10/10X3X24kg
trx one leg squat 10X10X3

trx hip hinge 10X3
one arm row 10/10X3X32kg

10mins 15sec on 15 sec off
16kg snatch

Train hard to get lean ""the sequel"

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