Train hard to get lean ""the sequel"

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.

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

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)

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.

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

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.

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

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

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

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.

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

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.

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

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

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

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.

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

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

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.

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.

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.

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.

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

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.