Train hard to get lean ""the sequel"

holdfast

Friday

I trained both Friday and Saturday. On both occasions i tried to add some upper body stuff and glute work. But the glute strain while not major started acting up. I do think it only minor as I am symptom free for 90% of the day. So I just need to be patient for the next week and really get stuck into rehab. I am going to hit the lacrosse ball and pigeon stretches' for the next few days

Friday 36mins of cardio
90sec of bike or rower
stretch 30sec

Saturday
90sec of bike or rower
stretch 30sec

I will do a session today like above, it wont be a bad week. I will have trained six times albeit just light cardio and stretching

holdfast

Sunday

Trained mix of cardio and mobility work for 40mins.

Yesterday

25mins of
90 sec bike
3 Way glute exercise
Face pulls X8
Glute bridge X8
mtn climbers 10 reps

25mins of
90sec bike
Good morning green band 8
X walks 10 steps each side
Around the world lateral raises 8 reps
V-ups 20sec

Took a few days off after I couldn't shake the glute strain, I actually taught it was a disc injury. With the way it would act up, so I went to a physio and confirmed it was a glute strain and would take 2 weeks from the injury I had to get back in the saddle fully.

Did that session yesterday and legs feel tired today

holdfast

Today

25mins of
90 sec bike
3 Way glute exercise
Face pulls X8
Glute bridge X8
reverse ab curls 8 reps

25mins of
90sec bike
band pull aparts 15 reps
Pallof press 5 reps
Horse stance 5kg for 25secs

Heart rate was crazy high, I am an unfit f*$ker.

holdfast

Today

Swings 24kgX5X20
Inverted rows 8X5
Windmill 24kgX5X3/3
Arnold Press 11kgX5X5

Step up 20kgX10X6
X Band walks 6/6 X6
One arm row 32kgX6X6
Long Plank 30secX6

7rds of rowing 30sec on 30 sec off

I had to skip the metcon as I was running late. I ight try to do it tomorrow, if I feel ok. Kept doing stretches between sets as a recover and for 10mins at the end.

50 mins training ave bpm 131 and max 151

holdfast

Today

Swings 24kgX5X20
Face pulls 8X5
Windmill 24kgX5X3/3
Band pull aparts 8X5

Deadlift 95kgX7X6
Squat jumps 3X6
decline press up 6X6
Plank 25sec

10mins amrap
skipping 20sec
sumo high pull 16kgX12
Burpee 8 reps
one arm press hallow press 5 reps e/s

Was meant to be 12min amrap, but a call cut it short.

holdfast

Yesterday

25mins
bike 90sec
lower body stretches 30sec


25mins of
Row 90sec
Upper body stretches

Today

Swings 24kgX20X5
Windmill 24kgX3/3X5
Face pulls 8X5 green band
Band pull apart 8X5 red band

skater squat with trx 6/5X6
Chin up 5X6
Kneeling one arm press 16kgX8/8X6
Bird dog 5/5X6

Bike 5mins
punch bag 10mins

doms were bad enough after Friday. Glute felt good after a week of training. Wrists are still sore when pressure is put on them, the likes of push ups make the cranky. Otherwise good to to get five days training done this week.

The goal for June is to lose 2kg , 20 training sessions and try to build two habits of not eating in the car and eating after seven at night.

holdfast

Today

15mins bike

10 mins 30sec on 30sec off punch bag

10mins rowing

Stretch and foam roll for 15mins. Off program workout, i was moaning and p..sing around. Just committed to five mins of training and got to 35mins in the end. No pressure, just keeping the heart rate in the maffetone range.

holdfast

Yesterday

Swings 24kgX20X5
Windmill 24kgX3/3X5
Band pull aparts 8X5
Arnold Press 11kgX5X5

Curtsy lunges 16kgX8/8X6
Swings 32kgX8X6
band pull aparts diagonal 15X6
Hollow rocks 20secX6

15mins on the bike.

Spent the previous three days sitting a lot, driving and at work. Glute was tight and tender, decided to drop the metcon and do the bike instead. Foam rolled and stretched out for 20mins after

holdfast

Today

5 mins on the rower

Swings 32kgX20X5
Windmill 24kgX3/3X5
Empty pockets 8X5 red band
IYT 5/5/5X5

Tempo deadlift 100kgX5X6 3sec 1sec and 1sec
Squat jumps 3X6
One arm press 24kgX5/5X6
Russian twist 11kg X10X6

10min amrap
bike 45sec
one arm high pull kettlebell 16kgX5/5
burpee 3 reps

Hit the foam roller before and after. The glute is tender for sure, spend a bit extra time on the mobility before and the warmup. Hopefully I will mange this over the next week or so. Ave bpm 132 and max 158, 58 mins

May review - no weight loss, trained 18 times. A few minor injuries with the wrists and glute. But the blow out around the glute injury food and beer wise held me back.

new2tri19

Is this like a CrossFit style workout ?
5 mins on rower - is this to a set power / intensity ?
45 seconds bike - same question , I assume all out , how do you gauge it ?

I like the idea of bike then hop off do some kinda amrap but it would be a bit awkward and slow for me changing out of clip in shoes maybe need to get mountain bike pedals .

One arm press 24kgX5/5X6- what does this mean ? 24kg for 5 sets of 6 ? Do you do both arms ?

one arm high pull kettlebell 16kgX5/5 - similar with this is this 5 sets of 5 ? You have a 32kg kettlebell just wondered is there an advantage to doing one arm over two arm with double the weight . I'd consider it more time effective to do the 32.

Sorry for all the questions I like to get ideas from other people workout.
Thanks

holdfast

Thanks for the questions

I hope I am writing the set and reps write.

I just did rower yesterday as warm up - but deliberate or not I keep it at under 1:55/500 around 33 s/m when I am rowing for the most part.

The bike in the end session is all out, but I have a rate monitor. Which again could be a self limiting as I probably go harder it I did not see the BPM. If that makes sense.

Where I use 5/5 is single arm/leg although that could be writing it wrong. I will google it after this.

In the end sets its a metcon I try go lighter than say moving to 32kg, as I am balls to wall and the form might be comprised. I dont want to pick a niggle

The workouts I get a monthly subscription I pay to a PT. I say to myself I would switch to it rather doing the same the program over and over. Its not exactly as programmed but very close and it has more mobility in the plan than shown. I have back, knee and shoulder ops from sports and work related injuries. Too much and crazy training schemes/work when I was younger has me banged up. I am happy enough the program and just want for the next thirty years.

I hope that answers the questions you have. I will try to make it clearer next time

Alf Veedersane

I always took 5/5 (for example) to represent single arm/leg exercises and the number of reps each side anyway

new2tri19

Thanks man , I'm sure you are writing them out correctly I just don't get the lingo yet .
That's a good session fair play I'd say it gets the heart pumping .I'll definitely copy some elements of it over to my own training .
Yeah I don't really use heart rate that much on bike especially because mine seems to lag the effort by a good 30 seconds so 45 seconds bike would be hard to judge.
I generally go off power and cadence.
It's amazing though on zwift if I'm in a race I can hold power for an hour that otherwise I'd struggle to hold for 5-10mins .I always feel even if I'm going all out training it's probably only 70% of true max as no external influence to push past the mind.

holdfast

Never taught about the lag, I have used heart rate monitors for 20 years. Never dawned on me

For sure the battle in the battle in the mind is easier with you are competing or up against someone. I would go harder in a group session.

holdfast

Today

25mins
bike 90 sec bring the heart rate up to maffetone 137bpm
Shoulder weighted flex 5reps
bootstrapper 16kgX5
side bends 16kgX5/5


25mins
bike 90 sec bring the heart rate up to maffetone 137bpm -+ 5
Lat raises 8/8 red band
Bicep curls 8 reps purple band
single leg deadlift 16kgX5

around 28mins of on the bike. bpm max 142 and ave 127. Easy session.

holdfast

Today

Swings 32kgX20X5
Windmill 24kgX3/3X5
Power pull trx 5X6
Band pull apart 8X5 red band

Iso lunge holds 20kgX20secX2X6
Squat jumps 5X6
One arm rows 32kgX8/8X6
Pallof Press 5/5X6 purple band

12mins metcon
30sec bike
Lateral hops 8reps
deadlift 32kgX12
Crab crawl 10m
side plank 20sec

Lateral hops moved felt a bit gritty in the last few rounds. ave bpm 132 max 161.

holdfast

Today

25mins
bike 90sec bring heart rate up to 137bpm +/- 5
Frog pumps 15 blue band
Dead bug banded 10 reps blue band
Swings 32kgX10


25mins
bike 90sec bring heart rate up to 137bpm +/- 5
Weighted Saddle ups 30sec
Horizontal shoulder ext 11kgX5/5
Wrist curls 11kgX8/8
Swings 32kgX10


Heart rate higher the passed two weeks, had a head cold and now after getting the vaccine it is running around 6 beats higher in the morning. As result this session cardio parts had to be taken at an easier rate to settle heart rate down.

ave bpm 131 and max 144bpm

holdfast

25mins
bike 90sec
lower body stretches 30sec


25mins of
Row 90sec
Upper body stretches

holdfast

Yesterday

Swings 32kgX20X5
Windmill 24kgX3/3X5
Arnold Press 11kgX5X5
Diagonal Band pull apart 8X5 red band


Sinlge leg deadlift 32kgX5/5X6
Swings 40kgX5X6
Dips 5X6
V holds 20secX6

10min metco,
swings 24kgX10
Step ups 10 reps
Mt climber 12reps - 3 rep pause
bike to reminder of 2 mins -25-35sec

Shoulder are starting to feel good. I have avoid press up for the most part up to this. All the windmills and band pull a parts helped. Ave bpm 129 max 159, 53mins.

holdfast

Today

Swings 24kgX20X5
Push up 15X5
Goblet Squats 24kgX10X5
TRX inverted row 10X5 (Tempo)

High pulls 16kgX10/10X4
Sprawls 8X4
Kneeling one arm press 16kgX8/8X4

Plank 30 secX3
Band pull a parts 30secX3
Sit ups 12X3

Good session, hear rate was high as I didn't get a good sleep last night. Damn it was hot, did the work out at work. The TRX inverted rows were tempo as I did not want to damage the door. 5 sessions this week, very happy with that.

holdfast

Today

Warm up for 8-10 mins of mobility and joint work

Swings 32kgX20X3
Windmill 24kgX3/3X5
Swings 40kgX20X2
Band pull apart 8X5 red band

Metcon
Lateral raises 11kgX10X6
Staggered deadlift 58kgX10X6
lateral hop 8X6
Downward dog 8X6

Metcon 2
squat jumps 10X5
Bike 30-45sec
Inverted rows 8 reps
plank pull throughs 5kgX16
Bicep curls 8 reps purple band

Good session, I was lazy/too busy over the last two days. Really mixed minds about going a bit heavier on the weights. Only thing stopping me is life has got busier now the kids are back at sports. So do I need the extra stress of added weight when life is pressing in more than the passed few months. The program is using different methods to train by varying the time under tension, weight etc. Maybe I should be happy enough getting in my five days with work and life current pressures.

Ave bpm 138 and max 161. Total tiem 53 mins. Foam roll and stretching for 15mins

holdfast

Friday

50mins of cardio on cross trainer and bike at work.

Saturday

Swings 32kgX20X3
Windmill 24kgX3/3X5
Swings 40kgX20X2
Arnold press 22kgX5X5

Metcon 20mins ( 1 mins X5 hopped on the bike for the remainder of the bike on each min if i had time left over)
swings 24kg X10
Push up 12
Step up 10
Palloff press 5/5

Banded row one arm 8/8X4
Triceps dips 10X4 green band
Hamstring curls 8 reps trx
Straddle bends 8/8

Sunday

25mins
bike 90 sec
3 way glute 12 reps
one arm band pull aparts 8/8 red band
Plank toes 20sec

20mins

bike 90 sec
calf raises 16kgX8/8
Saddle up 7
side bends 16kgX7/7

holdfast

Monday 21 June

Warm up - mobility and joint

6rds - 24kg Bk workout
Swings 24kgX20
Press uo 10
Goblet squat 24kgX10
Clean 24kgX5/5
One arm Press 24kgX5/5
Inverted row 10
Plank 30sec
Rest till heart dropped to 120bpm - 30sec

Bike 7 mins to take it up to 30mins

A quick kb session I gave myself 25mins to and did it in 23mins. Not that is overly impressive. I want to get a session in today as I am finding it hard to hit my goal of five session a week.

Ave bpm 135 max 161bpm -540cals

holdfast

Tuesday

Swings 32kgX20X5
TGU 24kgX1/1X5
Band pull aparts 20X5

Step up 24kgX5/5X6
Squat Jumps3X6
Chin up 6X6
Plank 30secx6

Met con 12mins
Bike 45sec
Push press 32kgX8
Renegade rows 16kgX4/4

holdfast

Wed

25mins
bike 90sec
lower body stretches 30sec


25mins of
Row 90sec
Upper body stretches

holdfast

Friday

25mins of
Bike 90 sec
Around the world lat raises 22kgX8
Single leg glute bridge 8/8
Bicep curls 8 purple band
Squat calf raises 8

25mins of
Rowing 90sec
Face pulls 8 reps
Straddle up 8 reps

holdfast

Today

Swings 32kgX20X5
TGU 24kgX1/1X5


Trap deadlift bar 100kgX6X6 mix of low handles and high
Board jumps 3X6
Decline push ups 10X6
Hollow rocks 20sec

Metcon 12mins 1 min to complete the 3 exercises and 30 sec rest
swings 24kgX10
Sprawls 5
bike 25sec

holdfast

Monday

40mins on the cross trainer

Tuesday

Swings 32kgX20X3
Windmill 24kgX3/3X5
Swings 40kgX20X3
Band pull aparts 10X5 various types

Landmine pause squats 50kgX6X3 - 55kgX6X3 paused in the btm for 3 sec
Kneeling power jumps off box 3X6
Arnold press 11.3kgX8X3 -13.6kgX8X3
V ups 15secX6

Metcon 30 sec on 30sec off 4rds
bike
thruster 16kgX4/4
Step ups 5/5
Plank to push up 5/5

Man it was hot, meant to have another round in the metcon, but time was against me. max bpm 159, ave 134 total time 56mins.

holdfast

Today

25mins
bike 90 sec
3 way glute 12 reps
swings 40kgX5
face pull to rotation 8reps
Flutter kick 10 sec

25mins
X band walk 10 reps
Waiter walks 24kgX25m
Sit up 8 reps
Swings 40kgX5
bike 90 sec

holdfast

Today

Warm up

Halo with 16kgX5/5X3
Goblet squat 16kgX3X3-sec
Lat lunges 3/3X10sec
Band dislocates 10X3
Ankle rolls 10/10
Leg swings 10/10
Hip flexor 3/3X10sec
Frog stretch 10
Thoracic rotations 8/8
Glute bridge 10

KB workout

Swings 32kgX10X5
Goblet squats 32kgX10X5
One arm press 32kgX5/5X5
clean 32kgX5/5X5
One arm row 32kgX5/5X5
Ab wheel kneeling 5X5
Bike 1 mins

After each round I did stretching for a min as recovery. Total time 37mins. Ave 135bpm and max 157bpm. Garmin give it a score of 3.2 of aerobic and 2.2 for anaerobic. the latter score of 2.2 was maintaining my anaerobic base, while the first improved my aerobic base.

I wanted to get two sessions in today, not a great idea. I miss a few sessions as I was travelling a lot with work earlier in the week. So if I get a session in tomorrow I will hit five for the week. That is my goal for as much of the year as possible. Also I have the second jab Monday and I might not get five next week, so that was in the back of my mind too.