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Train hard to get lean ""the sequel"

1234689

Comments

  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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.


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭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!


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭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:


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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)


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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, toasted chicken, ham and cheese (2P, 3C, .3F)

    Dinner Chicken, Broccoli, potato top pie (2P, 2C 2F)
    1 whey shake,


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


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


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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.


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  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭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.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Sunday

    Trained with the two kids
    1.5km run
    10mins on the rower
    Band upper work out routine

    they did a mix of body weight and sports skills for the 35mins. Good to train with them, but it can be a pain when

    Tuesday

    5km run

    Friday

    KB Swings 32kgX20X5
    Windmill 24kgX3/3X5
    mixed in band pull apart, shoulder dislocates and Arnold press 11.3kg between each exercise

    Trap deadlift 90kgX8X3
    Chin up 6X3

    Rotational sandbag lunges 22kgX8/8X3
    One arm press 24kgX8/8X3
    One arm rows 32kgX8/8X3

    Boxing and skipping 20 sec on 30 sec of 5 rds of each

    Palloff press 5/5X3 blue band
    Famer walks 56kgX40mX3


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Monday

    Cardio session

    Skipping 15rds of 30 sec on 30 sec off
    12mins rowing
    Boxing 10 rds of 30sec on 30 sec off

    First session in three weeks. Felt it, but good to be back even if it leaves gasping like a 90 year old asthmatic.

    Diet ( not measured 100%)
    Cals 2910
    Prot 141gm
    Carbs 353gm
    Fat 119gm

    Steps 13831
    Slept 8hrs 23 mins


    Yesterday

    KB Swings 20X5X16kg
    Body weight squats 15X5
    Push up 10X5
    One arm rows 5/5X5X16kg

    High pulls 10/10X5X16kg
    Sprawls 10X5
    Kneeling one arm press 10/10X5X16kg

    Plank 30secX3
    Windmill 3/3X3X16kg

    Wrecked after that, even though I was looking at that workout beforehand. Thinking I should add in something!

    Diet ( not measured 100%)
    Cals 2140
    Prot 150gm
    Carbs 223gm
    Fat 110gm

    Steps 12633
    Slept 6hrs 14 mins


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Monday

    Cardio session

    Thursday
    Skipping 10rds of 30 sec on 30 sec off
    5 mins rowing
    Boxing 10 rds of 30sec on 30 sec off
    KB snatches 16kg 10 rds of 30sec on 30 sec off

    10mins of open water swim

    Diet ( not measured 100%)
    Cals 22639


    Steps 14991
    Slept 7hrs 23 mins

    Friday

    29mins of open water swimming


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    holdfast wrote: »
    Monday

    Cardio session

    Thursday
    Skipping 10rds of 30 sec on 30 sec off
    5 mins rowing
    Boxing 10 rds of 30sec on 30 sec off
    KB snatches 16kg 10 rds of 30sec on 30 sec off

    10mins of open water swim

    Diet ( not measured 100%)
    Cals 22639


    Steps 14991
    Slept 7hrs 23 mins

    Friday

    29mins of open water swimming

    That's...that's quite something.

    Refeed? :pac:


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Everyday for me is a refeed to be fair that is my problem. Well spotted

    Yesterday

    100 swings 24kg
    Windmill 24kgX3/3X3

    Deadlift, squat, press and row 40kgX8X3

    Reverse lunges 16kgX8/8X3
    Bottom up Kb Press 16kgX5/5X3
    Plank 30secX3

    One arm row 24kgX8/8X3
    Single le dead lift 24kgX8/8X3


    Above the same calories as yesterday , anniversary dinner and all that


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Tuesday

    Training #

    10mins skipping 30 sec on 30 sec off
    Boxing 30 sec on 30 sec off

    4rds no rests periods
    KB swings 24kgX20
    Sprawl X15
    Bicep curls

    5 mins easy row

    Diet ( not measured 100%)
    Cals 2687
    Prot 200gm
    Carbs 230gm
    Fat 98gm

    Steps 12954
    Slept 7hrs 21 mins

    Wed

    KB swings 24kgX20X5
    Windmill 24kgX3/3X5
    Arnold press 12kgX5/5
    Band pull apart and dislocates

    Deadlift 90kgX6X4
    Alt one arm press 20kgX8/8X4

    Landmine squats 65kgX6X4
    Rotational side plank 6/6X4

    TRX press 8X3
    Inverted rows 8X3
    situp 10X3

    Diet ( not measured 90%)
    Cals 2140
    Prot 200gm
    Carbs 2266gm
    Fat 85gm

    Steps 13725
    Slept 7hrs 14 mins

    Thursday

    10mins rowing

    Lunges 16kgX8/8X4
    Plank shoulder taps 8/8X4

    RDL 60kgX8X4
    Banded push up 8X4

    Chin up 7X3
    Lat rasies band 10/10X3

    Diet ( not measured 100%)
    Cals 2713
    Prot 132gm
    Carbs 273gm
    Fat 90m

    Steps 12738
    Slept 7hrs 10 mins


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Saturday

    100 swings 24kg
    Windmill 24kgX3/3X3

    Deadlift, squat, press and row 40kgX8X4

    Reverse lunges 16kgX8/8X4
    Bottom up Kb Press 16kgX5/5X4
    Plank 30secX4

    One arm row 32kgX8/8X3
    Single dead lift 32kgX8/8X3

    Slept 7 hrs

    Diet ( not measured 90%)
    Cals 3382
    Prot 181gm
    Carbs 252gm
    Fat 181gm

    Heart rate was through the roof yesterday training, poor sleep as we have visitors in the house. Birthday party in the house so between BBQ and cake calories. Anyway, it is going well over all


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    F*!king back flared up again last week. It seems to be more of a weakness in the muscles in the back. I had been working on mobility, but I need to add in some strengthening to the mix. Fingers crossed, I will get a few weeks in a row without an hicup

    100 swings 24kg
    Windmill 24kgX3/3X4

    Deadlift, squat, press and row 40kgX8X4

    Reverse lunges 16kgX8/8X4
    Press up 15X3
    Plank 30secX4

    One arm row 24kgX8/8X3
    Single dead lift 24kgX8/8X3


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  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    What movements are causing your back to flare up?


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Alf,

    At this stage the back is flaring up because, of two things not enough mobility or not constant enough. A weakness in the muscle that needs to worked on. So it all down to self management

    Yesterday

    Swim 40mins

    Warm up

    Inverted rows 10X3
    Lunges 5/5X3
    Air squats 10X3
    Good morning banded 10X3
    Press 16kgX10/10X3


    Sandbag rotation lunges 25kgX8/8X4
    Shoulder tap plank 10/10X4

    Dumbell press 50kgX8X4
    RDL 50kgX8X4

    Red band Lateral raises 10/10X3
    Green Band OAR Lat pull down 12/12X3

    No sleep data or calories. With the garmin melt down, i dont have the info.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Friday

    35mins open water swimming

    Saturday

    KB swings 24kgX20X5
    KB windmill 24kgX3/3X5
    Band pull apart red and shoulder dislocates 5/5X5
    Aronld Press 12kgX5X5

    amrap 12mins got 4 rds
    45sec row
    10 kb swings 24kg
    goblet squat 24kgX8
    Press up 6

    Boxing 10mins 30 sec 30 sec off

    Food everything in front of me


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Saturday
    I trained but cant remember which session I did. Doh

    Monday

    Swim 33mins 800m + ave bpm 128

    100 swings 24kg
    Windmill 24kgX3/3X4
    Band dislocates and arnold press as shoulder prehab/rehab

    Deadlift 80kgX6X4
    Alt shoulder press 20kgX8/8X4

    Landmine squats 50kgX8X4
    Rotation arm planks 6/6X4

    Chest press TRX 8X3
    Inverted row TRX 8X3
    Situps 10X3

    Yesterday

    Boxing 10mins 30 secs and 30 sec off

    5rds
    KB swings 24kgX15
    Burpee 10
    Bicep curls 10

    5mins of rowing


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Yesterday

    Strength session

    Kb Swings 24kgX20X3
    Inverted rows 10X3
    Lunges 8/8X3
    Air squats 10X3
    Good morning banded 10X3
    Push press 32kgX10X3
    Windmill 24kgX3/3X3

    Rotation lunges 25kgX8/8X4
    Shoulder tap plank 8/8X4

    Dumbbell bench press 50kgX10X4
    Dumbbell RDL 50kgX10X4

    IYT 5/5/5X3
    Lat rasises red band 10/10X3

    25mins open water swim

    Swim was not happening, felt tired and shoulders were burnt from earlier


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Sunday


    Swim 33mins 800m + ave bpm 128

    100 swings 24kg
    Windmill 24kgX3/3X4

    Deadlift, squat, press and row 40kgX8X4

    Reverse lunges 16kgX8/8X4
    Press up 15X3
    Ab wheel 5X4

    Goblet squats 24kgX10X3
    One arm rows 24kgX10/10X3
    Tricep push down green band 10X3

    Monday

    42mins open water swim

    Thursday
    100 swings 24kg
    Windmill 24kgX3/3X4
    Band dislocates and arnold press as shoulder prehab/rehab

    Deadlift 80kgX6X4
    Alt shoulder press 20kgX8/8X4

    Landmine squats 50kgX8X4
    Rotation arm planks 6/6X4

    Chest press TRX 8X3
    Inverted row TRX 8X3
    Situps 10X3

    Row 7mins

    Riddled with doms after Sunday workout for some reason. Took it easy till Thursday to go back to the gym.


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  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Sunday 35mins opne water swim

    Monday
    100 swings 32kg
    Windmill 24kgX3/3X5
    Band dislocates and arnold press as shoulder prehab/rehab

    Deadlift 80kgX8X4
    Alt shoulder press 20kgX8/8X4

    Landmine squats 50kgX9X4
    Rotation arm planks 6/6X4

    Chest press TRX 8X3
    Inverted row TRX 8X3
    Situps 10X3


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Tuesday

    38mins open water swimming

    Wed
    Strength session

    Kb Swings 32kgX20X3
    Windmill 24kgX3/3X3
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    Rotation Sandbag lunges 25kgX8/8X4
    Shoulder tap plank 8/8X4
    Chin up 5X4

    Dumbbell bench press 56kgX10X4
    Dumbbell RDL 56kgX10X4

    IYT 5/5/5X3
    Lat rasises red band 10/10X3

    Boxing 30sec on 30 sec off for 8rds


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Tonight

    Wed
    Strength session

    Kb Swings 32kgX20X3
    Windmill 24kgX3/3X3
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    6rds

    Step ups 20kgX6/6
    Snatches KB 24kgX3/3
    Inverted rows 8
    Plank dips 6/6

    6rds

    Row 1min
    Press 40kg
    Mt Climbers 5/5


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Friday

    50mins of Cardio breaking every 90sec to do the following. There was two blocks

    Block 1
    Good morning with empty bar 8 reps
    Band pull aparts 8 reps
    Banded glute bridge
    V sit ups 20sec

    Block two
    Shoulder rehab
    Shoot throughts
    Heart rate unexpectedly high ave 135bpm


    Saturday

    Swings 24kgX20X5
    Windmill 24kgX3/3X5
    Band pull a parts, Arnold presses between each set

    Deadlift 90kgX8X6
    Press up 10X6
    Jumping squats 6X6
    Pallof press 5/5X6

    Descending ladder 18-16....2
    Swings 24kg
    Lunges


    hammers were like cat gut after the good mornings. Ave heart rate
    124bpm

    Sunday

    55mins of cardio
    90sec - 120 sec of cardio
    broken up with foam rolling/stretching for 60sec between each.

    Ave heart rate 125bpm


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today Tuesday 19 Jan 2021

    Strength session

    Kb Swings 32kgX20X3
    Windmill 24kgX3/3X3
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    5rds
    Swings 40kgX3
    Chin up 6
    TRX Leg Curls 8 reps
    Front Squats KB 40kgX5
    Banded Chops 8/8 (red band)

    6rds
    1 mins cardio
    Squat jumps 10 reps
    Sprawl 6 reps

    Heat rate hit 154bpm, even though I was trying to take it easy in the second block of training.


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  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    25mins circa 8 rds
    90 sec of cardio
    3 way glute 8/8 reps
    band pull apart 10
    russian twists 10 reps

    20mins circa 8 rds
    1 min of cardio
    goblet squats 8 reps start 24kg went to 16kg
    bicep curls 15kgX12
    Heart rate was up to 151, ave 134bpm. Spent 20mins foam rolling after. Feeling good


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Kb Swings 40kgX20X4
    Windmill 24kgX3/3X4
    IYT 5/5/5X4

    Rom Deadlift 56kgX8X4
    72kgX8X2
    Squat jumps 6X6
    Push off of bars 8X6
    Dead bug 5/5X6

    Metcon ascending ladder
    2,4,6,8,10
    First rd
    High pull 16kgX2/2
    Cardio 30 secs
    sprawl 2

    Good workout, dead a few dead hangs at the end and foam rolling


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    50mins of cardio using bike and rower swooping each rds
    90sec cardio
    broken up with foam rolling/stretching for 60sec between each.
    banged out 100 swings total with the 32kg between rds


    Ave heart rate 130bpm.

    Sweet baby J, I weight myself this morning. Damn you keoghs !!!. I will have to find some way of curbing cals, be it intermittent fasting, calorie counting etc. I understand them all and I have had success with each one, but not consistent enough to make them a permanent habit.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Sunday 24th Jan 21

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 20kgX20X5
    Windmill 24kgX3/3X5
    Arnold press 9kgX5X5
    Inverted rows 18X5

    Kneeling press 16kgX8/8X6
    Glute bridge 15X6
    Squats Heel elevated 32kgX8X6
    Squat jumps 4X6

    Metcon

    Handstand off bench 20secX6
    KB swings 24kgX10X6
    Landmine thrusters 20kgX8/8X6
    push up 10X6
    Mt climber 10X6

    Lower body stretch between sets, hip flexor, hamstring

    Ave Bpm 125, cals burnt 733. Total 57mins. foam rolling to finish off


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 32kgX20X3
    Windmill 24kgX3/3X3
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    Landmine squat 55kgX10X6
    Squat jump 4X6
    Chin up 5X6
    Hallow hold 20secX6

    KB snatches 24kgX7/7X5
    Ren. Row 16kgX5/5X5
    Plank 30secX5

    Knees were cranky I would say after the heel elevated squat on Sunday. So stuck to landmine squats to keep the pressure off them tonight.

    52mins total, ave bpm 127, max 153. Cal 703


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Tonight

    25mins circa 8 rds
    90 sec of cardio
    Calf raises 16kgX15
    X band walks 10reps
    Lateral raises red band 10/10

    25mins circa 8 rds
    90 sec of cardio
    Cossack squats 10kgX5/5
    Side plank 15sec
    Heart rate was up to 141, ave 129bpm. Spent 20mins foam rolling after.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    50mins circa
    90 sec of cardio
    Mobility work for 60secs


    Heart rate was up to 151, ave 130bpm. Spent 20mins foam rolling after. I didnt want to go training, knee was really cranky. I think the killinaskully walking ladies impression that was doing the last two days with herself has not help them calm down. I felt grand after the last gym session two days ago. A few ibuprofen


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today


    Kb Swings 32kgX20X5
    Windmill 24kgX3/3X5
    inverted rows 8X5

    Deadlift 90kgX5X6
    Swings 24kgX5/5X6
    Bottom up Press KB 16kgX5/5X6
    Hallow rock 20secX6

    Metcon
    Cleans 40kgX5X10
    Press 40kgX5X10 secs
    Mt Climber 5/5X10

    Knees felt a lot better. Ave bpm 129, max 151, 50 mins


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Swings KB 24kgX10X5
    TGU 24kgX1/1X5
    Swings KB 40kgX10X5
    band pull apart and dislocates

    Paused Landmine Squats 50kgX5X6
    Squat jumps 4X6
    Rows 24kgX8/8X6
    Windmill 24kgX3/3X6

    3 rds
    Row 30sec
    Plank 30sec
    Pike hip lift 30sec

    Training was meh, but you will have days like that. That was 19 sessions for Jan, on track for this month. Training is going good, I need to focus a bit more on calorie restriction. Just to nudge the scales slowly in the right direction.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 32kgX20X3
    KB swings 40kgX20X2
    Windmill 24kgX3/3X3
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    Sandbag lunges 24kgX5/5X6
    Band pull aparts 8X6
    Snatch KB 24kgX3/3X6
    One arm row 32kgX5/5X6
    Downward dog toe tap 5/5X6


    Bike 45secX6
    Push up 15X6
    Plank 30secX6


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  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Tonight

    25mins circa 8 rds
    90 sec of cardio
    3 Way glute 5/5
    Straddle leg lift 5/5
    weighted straddle side bends 5/5

    25mins circa
    90 sec of cardio
    IYT 5/5
    Hip stretch 20sec
    Pallof press 5.5

    A ve 131bpm. Spent 20mins foam rolling after. Some of those exercises make in especially in block 1 make me happy I am working out on my own. Between the face I pull, the grunting and the fact it looks nothing like the demo, I feel like an ejit. I am sure I will be the better for it.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 24kgX20X5
    Windmill 24kgX3/3X5
    Inverted rows 8X6

    Trap Deadlift 90kgX6X6
    Squat jumps 3X6
    Btm up KB press 16kgX5/5X6
    Side plan 30sec X6

    3rds metcon
    1 mins cardio
    1 min of 10 squat jumps + 10 kb swings (24kg)
    1 Min sprawls (10)


    Ave heart rate 130, max 156. Good session


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    55mins circa
    120 sec of cardio
    Mobility work for 60secs

    mixed it up between the bike and the rower for the two mins. In around 34mins total of cardio, ave bpm 131.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 32kgX20X2
    KB swings 40kgX20X3
    Windmill 24kgX3/3X5
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    Landmine squat 55kgX6X4 -- 65kgX8X2
    Squat jumps 3X6
    Inverted rows 8X6
    Plank 30secX6

    8mins = 4.5rds
    High pull 16kgX15
    Press 32kgX10
    Renegade rows 16kgX5/5

    5mins cycling

    Last metcon was hard max bpm 161, could not push passed that. Most likely mentally not able to. Started with 75kg on landmine squat, but felt it was too much on the knee just yet. Backed off and brought it back to 65kg in the end. Foam rolled for 20mins while watching the rugby


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 32kgX20X2
    Windmill 24kgX3/3X5
    Band dislocates, pull apart and Arnold press as shoulder prehab/rehab

    Trap bar deadlift 105X5X6
    Swings 24kgX10X6
    Push up off bars 8X6
    Plank 20secX6

    10mins 2 full rds ( got 1/2 of sprawls done in rd 3)
    90sec on the bike
    swings 24kgX20
    Sprawls 10


    Max bpm 158, ave 132bpm. Good session taught I would get more weight on the deadlift. But the creaking in the knees was too much. The cold in the garage was not as bad as expected.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 24kgX20X2
    Windmill 24kgX3/3X5
    Band dislocates, pull apart as shoulder prehab/rehab

    KB Lunge 16kgX8/8X6
    Squat jump 4X6
    One arm row 24kgX8/8X6
    Sit up 10X6

    5rds 1:20 sec work 40sec rest
    Skater hops 25sec
    Dips of bench 10
    Bird Dog 5/5

    Just did the bear minimum, training at work during a break. Brought in a few KB and bands in.


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Tonight

    25mins circa 8 rds
    90 sec of cardio
    glute kick back 8/8
    Band pull apart diagonal 8/8reps
    crunches 10 reps

    25mins circa
    90 sec of cardio
    IYT 5/5
    Bicep curls 8 reps
    Plank 20sec
    Hallow rock 20sec

    Ave 133bpm. Done


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    Kb Swings 32kgX20X2
    Windmill 24kgX3/3X5
    Shoulder rebab and glute stretch between sets

    Press 40kgX8X5
    TRX Leg curls 8X5
    wall sit 1minX5
    Landmine chops 15kgX8/8X5
    Hip flexor stretch hamstring stretch

    Metcon 6 rds 1:10 sec on 50 sec off
    Swings 24kgX16X6
    Thrusters 16kgX8X6
    Inverted rows 8X6

    Max bpm 161, ave 137bpm. Felt good, a good night sleep and a retro playlist did wonders for my workout mojo. Love you garage gym, for the day that in it


  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    5rds of
    Swings 32kgX10
    one arm Press 32kgX1/1
    Swings 32kgX15
    one arm Press 32kgX2/2
    Swings 24kgX25
    Press 32kgX3/3
    Swings 24kgX50

    Bike cool down 8mins

    Ave bpm 134, max 159. 50mins total

    Switch to this workout and i will stick with it for the week, as my knee was barking. It called the 10,000 swings challenge. I have done it three times. I wont be doing it fully this time. My knee was mad swollen and painful. Did something on Sunday workout that got it real angry, think it was the wall sit, I put my knee in a bad position. Took the last two days off and took a few meds, which brought down the selling and got rid of the pain. This workout I can do without aggravating the knee.


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  • Registered Users, Registered Users 2 Posts: 1,151 ✭✭✭holdfast


    Today

    Warm up
    Halo 16X3
    Band dislocates 10X3
    Goblet squats 16kgX3X10secs
    Three way squat 10X3
    Ankle rolls, 2 other exercises
    Hip stretch and thoracic mob
    Glute bridge 15X1
    Frog pump
    Glute stretch between each set

    5rds of
    Swings 32kgX10
    Inverted rows 5
    Swings 32kgX15
    Inverted rows 5
    Swings 24kgX25
    Inverted rows 5
    Swings 24kgX50

    Bike cool down 8mins

    Ave bpm 129, max 157. 50mins total

    Foam rolled for 20mins. hands are beat up after two days. Easy cardio session with mobility work tomorrow


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