Train Hard to Get Lean

holdfast

First real session in a month. Knees a bit knackered so I took it handed and see how I will feel tomorrow.

Deadlift 5X5X110kg
Pallof press 5X10
Lunges 4X8/8
side plank row 4X8/8
Dips/weighted push ups 4X10
Plank 4X45sec
TGU 8/8

5rds of 1:15 skipping up 45sec off

diet
carbs 216grams
protein 214 grams
fat 107grmas
cals 2513

holdfast

16kg kb
2X20 swings
2X20 squats
2X20 figure eight
2X20 low lunge
2X2 TGU right side
2 X 30secs plank
2X2 TGU left side
2X20 push ups
2X 10 snatch right
2X20 sit ups
2X10 snatch left
2 X 10 burpee

5X3 Sandbag complex 30kg
deadlift
clean
front squat
press
back squat
diet
carbs 192 grams
protein 175 grams
fat 138grams
cals 2671

knee still a bit tender, going have to take it easy with this and foam roll like a mad man to mange it.

holdfast

Thurs
10,9,8,7,----3,2,1
24kg KB swings
inverted rows
air squats
7:31 mins

25 DU, 75 single skips
40 push ups
30 sit ups
20 burpee
7:32 mins (had to change room, I was waking the baby hence the time)


5rds 1:15 mins on 45 secs off on the punch bag


diet
carbs 250 grams
protein 215 grams
fat 116grams
cals 2784 (bad day in the office)

had blood test done and cholesterol was up to 5.8 from 5.3, I would not mind but I have lost 22lbs in the last year.

holdfast

Today

AMRAP 12mins
6 KB Snatchs e/s
12 push ups
24 sit ups
total 6rds


5rds 1:15 mins on 45 secs off on the punch bag

was to go for 3 X 1000m run, but knee was not up to it.

Diet (estimated)
carbs 152 grams
protein 173 grams
fat 102grams
cals 2125

loss three lbs in two weeks so its going well. Going to check my bloods again in three months. Till then I am going to try and reduce my saturated fat intake.

holdfast

Tonight

Step ups 40kgX5X8/8
Dumbbell 70kgX5X8
24 KB snatch 4X6
X band walk 4X8/8
Split Squat 4X8/8
Farmer walk 60kg 3X30secs
Sit ups 3X15
Renegade Row 3X8/8
(I am right in putting sets X reps or is the other way around )

Tabata
20kg swings
20kg snatchs
skip


diet
carbs 137 grams
protein 269 grams
fat 97grams
cals 2339

holdfast

Tuesday

Tabata sprints

10,9,8

---

,3,2,1
kb squats and inverted row


5X5 Sandbag complex 30kg
deadlift
clean
front squat
press
back squat


Tonight
Deadlift 5X5X125kg
Pallof press 5X8
Lunges 15kgX4X8/8
side plank row 4X8/8
Dips/weighted push ups 4X10
Ab roll out 4X5sec
TGU 8/8

diet
carbs 191 grams
protein 235 grams
fat 112grams
cals 2520

holdfast

Today

1 Km run
10,9,8

---

,3,2,1
24" box jumps and push ups


3X 1km run
2 mins rest
5:10 mins ave

5rds 1:15 mins on 45 secs off on the punch bag

holdfast

today

Step ups 36kgX5X10/10
Dumbbell bench press 70kgX5X10
24 KB snatch 4X6
X band walk 4X8/8
Box Hops 24" 4X10
Farmer walk 62kg 3X30secs
Sit ups 3X15
Renegade Row 16kgx3X8/8

5rds 1:15 mins on 45 secs off on the punch bag

diet
carbs 154 grams
protein 156 grams
fat 154grams
cals 2568

holdfast

Deadlift 100kg, pull ups, dips,box hops 24"
10,8,6,4,2
10:02mins

100 Du 8:34mins

diet
carbs 226 grams
protein 200 grams
fat 128grams
cals 2660

holdfast

Today

75,50,25
24KB swings
150,100,50
Single unders
11:24mins

Single unders were meant to be double, but left the skipping rope inside and I could not find my main rope. I found a shorter one and then the poor start I had after that it would have taken me an half an hour to complete. So I went with single unders

10X50m hill sprints

Diet
carbs 231 grams
protein 186 grams
fat 126grams
cals 2620

my diet was poor the last few days and I posted my diet up to early here. You could add to those cals by 500. Any that is in the pasted, focus and go again.

holdfast

today
Deadlift 5X5X125kg
Pallof press 5X10
Lunges 4X8/8
side plank row 4X8/8
weighted push ups 4X10
Plank 4X45sec

diet
carbs 117 grams
protein 216 grams
fat 142grams
cals 2614

Stevo1011

Im not sure if im using the right section.

I want to get into bodybuilding, im at a gym but dont seem to get any results so i cant be doing a good routine.

Are there any specific gyms or personal trainers for people wanting to get into bodybuilding? thx

holdfast

hi dude try the health and fitness, rather than the fitness logs. just look at the top of the page and hit the drop down menu under Rec. there maybe some one into bodybuilding there. If you saw my body you would now this was the wrong thread

Stevo1011

holdfast wrote: »

hi dude try the health and fitness, rather than the fitness logs. just look at the top of the page and hit the drop down menu under Rec. there maybe some one into bodybuilding there. If you saw my body you would now this was the wrong thread

Cheers mate thanks for your help

holdfast

Tonight
Deadlift 1X5X110kg and 3X5X100kg
single leg dead lifts 5X330
Pallof press 5X8
Lunges 15kgX4X8/8
side plank row 4X8/8
Dips/weighted push ups 4X10
Plank 3X45
TGU 6/6

holdfast

Today

run 5km in 28mins


4 rounds of a practice session i.e not hard
2 pull ups ( tried dead hang and negatives on the way down)
10 20Kg KB Swings
20 double unders

holdfast

today

5X1minX24kg snatch
5X1minX air squat
5X1minX24kg C&P
5X1minX Press up
5X1minX24kg swings
1min rest

holdfast

yesterday

5.5km run in 30mins

3 point DB Row 3X8/8X31kg
BB Reverse Lunge 3X5/5X30kg
Plank 3X 30 secs

Incline DB 3X8X25kg
One leg Deadlift 3X6/6X50kg
Side plank 3X20secs

5 rds of 1:20 on 40 secs of work on the punchbag

holdfast

today the 08/11/2011

5mins of TGU with 16kg

60 secs rest between 4 rds of
10 burpee
10 inverted rows
10 squats jumps
10 push ups


200 single skips
50 situps
160 single skips
40 sit ups
120 single skips
30 sit ups
80 single skips
20 sit ups
40 single skips
10 sit ups

holdfast

5.6km easy forest run. felt grand even after a feed of beer last night. going to push these out to 8km.

rewarded myself with a hang sambo and cup a tea after an hour.

holdfast

Today
Inverted Row 3X5XBW
BB split Squat 3X5/5X16kg
Plank 3X 30 secs

Bench Press 3X5X70kg
One leg Deadlift 3X6/6X50kg
Side plank 3X20secs

5 rds of 1:20 on 40 secs of work on the punchbag

going to push those numbers to see any improvement

holdfast

today,

felt really tired today while working out
KB swings starting at 24kg, 20kg,16kg,12kg, and 8kg for a min of five mins as a warm up

60 secs rest between 4 rds of
10 burpee
10 inverted rows
10 squats jumps
10 push ups


10,8,6,4,2 deadlift and dips
80kg deadlift
dips were brutal by me

diet 90% right

holdfast

3 point DB Row 3X8/8X31kg
BB Reverse Lunge 3X5/5X30kg
Plank 3X 30 secs

Incline DB 3X8X25kg
One leg Deadlift 3X6/6X50kg
Side plank 3X20secs

5 rds of 1:20 on 40 secs of work on the punchbag

did some training last week, will update log soon.

holdfast

`

today

800m run
50 TRX inverted rows
50 24Kg KB swings
50 sit-ups
50 squats
50 push ups
800m run
25 TRX inverted rows
25 24Kg KB swings
25 sit-ups
25 squats
25 push ups
800m run
30:19mins ave HRM 144 bpm

holdfast

Today

5 rds of
5 X26kg sandbag hang cleans
10 X 24Kg KG swings
20 X 24 " box hops
60 X skips

followed by

60 secs rest between 4 rds of
10 burpee
10 inverted rows
10 squats jumps
10 push ups

holdfast

today

5X5 Three way core (plank, push up and mountain climber)
5X3X30kg hang clean

15min amrap 10rds
8/8 X 40kg step up LOW step :mad:
8 GHR
5 Dips

4X1/1 TGU
4X8/8X24kg standing rows

10,9,8,

---

3,2,1
24kg KB swings
burpees

foam roll and stretch. now to drop 11lbs over the next 6 weeks

holdfast

Today

30 mins cross-trainer
10 mins treadmill

evening
TGU for 5 mins with 16kg KB

8 mins of starting every min
5 inverted rows
10 push ups
15 air squats

10 burpees for a penalty when i had to break push up

Snatch for 5 mins with 16kg KB

5 rds of 1:20 on 40 secs of work on the punchbag

holdfast

yesterday

30mins crosstrainer


today

1mins effort, 1mins off,
2mins effort, 2mins off,
4mins effort 4mins off
x 3 rounds on the crosstrainer 44mins ave bpm 152

holdfast

today

5X8/8X24kg KB snatch
5X5 Box hops
5X8/8 pallof press


amrap 15mins

8/8 split squat
40kg push press
5 TRX inverted row


4X8X100kg deadlift
30sec side plank