Train hard to get lean ""the sequel"

Day four, 55 days to go to target
Yesterday was a rest day doms were bad as the were today. Only two weeks off training and they are this bad !!. Walked for an hour yesterday that all

Today
30sec on / 30 secs off 24kg KB
Swings
Left arm press
Right arm press
Plank
For 6 rds

1:30 secs on 30 secs off hitting the puch bag
5 rds

10 mins on cross traininer.

Did a good stretch and foam roll will repeat it over the next few hours.

Diet
Diet breakdown:
Cals: 2641
Protein :220grams
Fat: 113 grams
Carbs:211grams

Double post

Today, all the 24kg were taken so did session with 16kg. Glad I did in the end.

16kg KB TGU 5/5

25 X5X16kg KB Swings
10X 5 Burpees
5/5X5X16kg Clean and press
16:38mins

16kg KB 100 snatchs
4:52mins

Diet
Cals 2602
Protein 35%
Carbs 20%
Fat 45%

Its hard to guess the cals, I am afraid i might be underestimating them. Hopefully not and I will start to see changes on the tape to prove it.

Today 48 days to go.

A1 power clean 5X5X45kg DB
A2 Three way core exercise (plank, push up and mountain climber) 5X5

B1 Step ups 8/8X5X40kg
B2 GHR 8X5
B3 Diamond pushups 5X5

C1 TGU 2/2X4X24kg
C2 One arm rows 8/8X4X32kg

Diet break:
Cals: 2628
Protein :31%
Fat: 31%
Carbs:38%

Wed
30mins easy on the cross trainer

Thursday 42 Days to go
Val push outs 3/3X3
Farmer walks 25mX3X32kg
Waiter Walks 25X 3X24kg

Med ball passes 3X6X7kg
Squat jumps 3X5X20kg

10min amrap 5 rds
Reverse lunge 6/6X 22.5kg

Trx Flys 6Xbw
10mins armap 5.5 rds
Front squat 12X37.5kg
Inverted TRX rows 12Xbw

Push up and Squats 3+3, 6+6, 9+9, 6+6, 3+3, 1:48mins


Diet 2549 Cals
Protein :43%
Fat: 33%
Carbs: 24%
Diet 3691 Cals
Protein :31%
Fat: 41%
Carbs: 28%


Friday 41 one days to go
Run 4. 8km 23mins

Diet 3691 Cals
Protein :25%
Fat: 44%
Carbs: 28%


Saturday Rest day
Very poor diet. Anyway back to the start again.

Diet 3691 Cals
Protein :31%
Fat: 41%
Carbs: 28%


Sunday

Fight Gone Bad
3rds of 1 min on each ex with a min break after one 1 rd
Wallball
Sumo deadlift high pull
Box jumps
Push press
Cal row

5-5-10-10 sprints 10 rds

Diet
Cals 1871
Protein 37%
Carbs 33%
Fat 31%

Saturday

Val push outs 3/3X3
Farmer walks 25mX3X32kg
Waiter Walks 25X 3X24kg

Med ball passes 3X6X7kg
Squat jumps 3X5X20kg

10min amrap 5 rds
Reverse lunge 6/6X 22.5kg
Trx Flys 6Xbw

10mins armap 5.5 rds
Front squat 12X37.5kg
Inverted TRX rows 12Xbw

Push up and Squats 3+3, 6+6, 9+9,12+12,9+9, 6+6, 3+3, 1:48mins

Diet 2549 Cals
Protein :43%
Fat: 33%
Carbs: 24%

Monday
31 days till full weight in and measurements

Plank 2X45secs
Pallof Press 8/8X2

Jump shrugs 5X2X30kg
Med ball slams 5X2X7kg

10min AMRAP 8.5 rds
BB split squat 6/6X8XBW
DB plank Row 6/6X8X24kg
Need to get down into proper plank position

10min AMRAP 6rds
Single Leg DL 1 6/6X6X40kg
TRX Flys 6XBW

10-10 burpee & kettle bell 24kg swings down to 1+1 8:04mins ! EPOC baby bring it on.
Will throw in TGU next week for the core session.

Diet 2226 Cals
Protein: 30%
Fat: 40%
Carbs: 30%

Today Tuesday 17 Apr 2012 30 days to go
Foam roll and Mobility circuit

Modified Cindy
5 inverted rows
10 push ups
15 air squats
16rds in 20 mins.
Arms gave up in the push ups, don’t know why.

10 mins on cross trainer

5rds of 1:20 on 40 sec off hitting a punch bag

Diet 2208 Cals
Protein: 31%
Fat: 28%
Carbs: 31%

Thursday 28days to go
Lost 1lb this week and 5mm of the waist, must keep the goal the goal

Sit ups
Farmer walks 40mX3X32kg
Waiter Walks 40X 3X24kg

Med ball passes 3X6X7kg
Squat jumps 3X5X20kg

10min amrap 7rds
Reverse lunge 6/6X 16kg
Push press 6X16kg

10mins armap 8 rds
Front squat 6X32kg
Inverted TRX rows 6Xbw

Push up and Squats 3+3, 6+6, 9+9,12+12,9+9 6+6, 3+3, 3:27mins
I used lighter weights in today session, as I am going to do a fitness test myself next Monday. Legs were still sore and it was better to take a light day anyway.

Diet 2338 Cals
Protein :37%
Fat: 35%
Carbs: 29%


Monday
Fitness test
Max push ups in 1 min 48
Max sit ups 30
2 mile run 13:45mins

I could do more in the max test but with those figure and my age I reached the top grade
20mins cross trainer easy

Tuesday 23days to go
24kb KB and skipping rope
30mins with 30sec on 30 sec off
Felt tired

Wed 22 days to go
31 days till full weight in and measurements

Plank 3X40secs
Pallof Press 55X3

Jump shrugs 5X2X40kg
Med ball slams 5X2X7kg

10min AMRAP 7 rds
BB split squat 6/6X8X16kg
DB plank Row 6/6X8X32g

10min AMRAP 5.5 rds
Single Leg DL 1 6/6X6X40kg
TRX Flys 12XBW

10-10 burpee & kettle bell 32kg swings down to 1+1 9:46mins


Thursday 26 April 21 days to go
1 lbs lost in weight and 5mm of waist measurement. I have lost control of my diet a small bit and need to control it to push on and lose as much weight as possible for the remain time.
10km with backpack weighting 35lbs
Feet are in bits with blisters 1:12hr

Friday 27th April 20 days to go

20mins on the cross trainer
5X5X50kg
Deadlift
Rows
Press
Front squat
24” box jumps
5 Chin ups
2 mins rest between each set

Not a great two weeks training. To recap I lost 1 lb a the start of two weeks ago, but had to return home for a week so got no training done that week. Went back to work for one final week and got a four days of training. Back home now again I want to lose seven more pounds from now to the start of July.

Tonight

Goblet squats 10X3X24kg
Windmills 5/5X3X16kg
Halo 5/5X3X24kg

TGU 5/5X1X16kg

10mins of 24kg KB swings 160-170 total

Bloody back, hurt again last week. Can feel the sore spot and have been rubbing it and it has helped. Did a easy session tonight

Front squat 10X3X60kg
One arm row 10/10X3X29kg

Trx Hamstring curls 12X3
Shoulder press 10/10X3X24kg

Farmer walk 50mX2X40kg
Waiter walk 50mX2X24kg
Plank 45secX2

Burpee and KB swing 24Kg 10-1

Did a baseline on weight and waist measurement, weight up by 2lbs and 10mm on waist measurement. So I will repeat this each Sunday.

Tonight

Pull ups 3X3

5rds of
10 sandbag 25kg front squats
15 push up
20 box jumps 24"
started and finished with 800m run and 400m in between
30mins crazy long session, taught is would be way shorter


5rds of hitting the punch bag
1:20min and 40 sec off

Last Sunday I weight myself and down a pound. Tried to eat clean for the week, keeping to four cheat meals/treats, plus i aimed for around 200gm or less carbs a day.

Tonight

(a) 3mins of practice of double unders.

(b) 10mins of 16kg KB TGU 1/1 with 10 24kg Kb Swings 5rds

(c) density set for 20mins 9 rds completed
3 dead hang chin ups
3 deadlift 40kg Kb
3 cleans 40kg Kb
3 presses 40kg Kb
3 front squat 40kg Kb
3/3 windmill 16kg KB
(d) 1km run in vibrams about 5mins

Friday last i weight my self for the crack and I weighted in 1kg less, did my best to rectify that over the weekend. Big time carbs fest.

tonight

2mins of practice double unders 2 rds

20mins density training
5 chins ups
5 SLDL
5 Cleans
5 Press
5 Front squats
3/3 windmill
7 rds using 40kg (2X20kg KB) for everything except windmills which was 16kg KB

Agility sprints 10 rds
10m-15m-10m

Today

TGU
5/5X2X16kg

KB swings
100 24kg

22min run

done and done. now the evening free to watch the game. coybig

Started Dan John easy strength program

press 3X3X28kg
deadlift 3X3 120kg
chin ups 3X3
swings 15X5X24kg
Ab roll out 5X1X30kg

evening

24kg KB complex
5 one arm swings l/r
5 cleans l/r
5 high pull l/r
5 snatches l/r
5 clean and press l/r
4rds

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

the kb work nearly rip one of my callouses, I need to look after my hands.

day 40 done

Today Lunch time

press 5X2X28kg
deadlift 3X3X110kg
mixed grip chin ups 3X3
swings 15X3X24kg
swings 10X3X28kg
Ab roll out 5X1X40kg

felt tired this evening and just read everyone fitness logs.

day 38 done

I need to throw in an evening session for the rest of the week. been foam rolling and stretching between sets. hopefully after the 40 days my mobility will be a lot better