Train hard to get lean ""the sequel"

holdfast

Today

24kg Kb snatchs 8/8X5X24
24” box jumps 8X5
Pallof press 8/8X5

Bulgarian Split squat 8/8X6XBW
Push Press 8X6X 40kg
Chin up 4X6XBW

SLDL 8X2X60kg
Side plank 30secs

Review of last month and 1.2 kg down and 20 sessions. Bpm 137 ave and max 159.

holdfast

Finally found the fitness forum and my fitness log ..

Train 5 times last week, so that the log up to date and it will cover the migration period

Today

25mins of

90 sec bike

single leg glute bridge 5/5

prone lifts 5/5

lateral shoot throughs 5/5

Downward dog

25mins of

90sec bike

Triceps push down 8 reps

Shoulder dislocates 8 reps

Bicep curls 8 reps

Squat calf raises 8 reps

Man was it hot and sweaty, even the sweat angel drowned. Ave bpm 129, max 142, 50mins

holdfast

Tuesday

40mins cross trainer

Friday

Swings 24kgX100

Windmill 24kgX15/15

Band pull apart, Arnold press and glute raises 

Step up 24kgX5/5X3

Btm up 16kgX5/5X3

Row 45secX3

Suitcase 32kgX20X3 

Glute exercise 

Pull up 5Xbw

Single leg deadlift 32kgX5/5X3

Pallof press 5/5 X3

Row 45sec X3 

Glute exercise 

Boxing 5 mins of 30 sec on 30 sec off 

holdfast

Saturday

Swings 24kgX100

Windmill 24kgX15/15

Band pull apart, Arnold press and glute raises

Trap deadlift 100kgX6X6

Squat jumps 3X6

Push Up 10X6

V ups hold 20secX6

15mins Metcon

45sec bike

KB high pull 16kgX5/5

Around the world lat raises 12kgX8

Plank 25sec

holdfast

Today

Swings 24kgX20X5

Clean 24kgX10/10X5

ITY 5/5/5X5

Sit ups 10X5

Glute stretch and exercise

Push up 12X4

Lunges 8/8X4

Squats 15X4

Glute stretch and exercise

Single Leg deadlift 24kgX8/8X3

Figure 8 16kgX8/8X3

Knee to elbows 10X3

Glute stretch and exercise

38mins of work. Hip flexor killing me after sitting down for a period and lying on it. So I have been stretch and do a few rehab exercise I taught it would be right by now, as it started over a week ago. Hopped on the scale this morning, back up 1.2kg. Been crazy with beers and grub the last few weeks and it is showing. I am logging the workout, when I should be more worried about the food. As the habit of training is well established. I am going to put a note on the end of each day to track it from now on

holdfast

Today

Friday 36mins of cardio

90sec of bike or rower

stretch 30sec

Saturday

90sec of bike or rower

stretch 30sec

holdfast

Thursday

Swings 24kgX100

Windmill 24kgX15/15

Band pull apart, Arnold press and glute raises

Rom Deadlift 72kgX6X6

Squat Jump 4X6

Declined Push Up 6X6

Side Plank 20sec X6

15mins of each min

KB Swings 24kgX8

Sprawls 5

Bike remainder of min

The start of the workouts need to change. I was slow to change the 100swing and windmills as they are quick and bit of mind thing to get me into the workout. But not they are not adding anything. I think I will add weight to the swings and maybe switch to TGU instead of windmills. Been more focused on the food side for the last week, setting up a page to keep myfitnesspal inputs, goals for the day, workout. I hope to refine this by adding a excel to track weight, compliance and workout as a weekly review. I am not trying at this stafe to get the data 100% accurate , calories consumed or burnt. I may never, but try improve the data as much a can be done without been anal about it.

holdfast

Friday

20 mins of

90 sec bike

single leg glute bridge 5/5

prone lifts 5/5

lateral shoot throughs 5/5

Downward dog

20 mins of

90sec bike

Triceps push down 8 reps

Shoulder dislocates 8 reps

Bicep curls 8 reps

Squat calf raises 8 reps

I was tired the last few days, motivation down. Did the above session to just do something and kept it to 40mins easy movement

holdfast

Today

Review of the month 18 training session and up 1kg in weight. I don't know I feel about I ma consistent enough with the training, but not really getting a grip of the nutrition. I did get some form of logging starting last week, but the weekend I kicked in the doors and lost track of myself eating wise. I think as well as logging I need to plan for the weekend

Yesterday

Swings 32kgX5X20

Windmills 24kgX3/3X5

Face pulls, arnold press and band pull aparts

Step ups 32kgX6/6X6

Squat jumps 3X6

Chin up 6X6

Banded Chops 6/6X6

10min metcon

swings 24kgX10

Push ups 10

Situps 10

Bike 45sec

holdfast

Friday

25 mins of

90 sec bike

single leg glute bridge 5/5 or X band walks

IYT 5/5/5

Tricep push down 8

Plank 2

25mins of

90sec bike

ISO Over head holds 16kg

Bicep curls 8 reps

Squat calf raises 8 reps

Lateral raises 12kgX11

holdfast

Yesterday

Swings 32kgX5X20

Windmills 24kgX3/3X5

inverted rowsX8X5 band pull apart8X5

Single Leg Deadlift 40kgX6/6X6

Lat hops 4X6

Single arm floor press 32kgX5/5X6

Palloff Press 5/5Xx6 blue band

Met Con 15mins

Sprawl 4

bike 1 min

Max bpm 160, ave 134

holdfast

Yesterday

After seven or eight points the night before surprising i was in any form to work out at all.

KB workout

Swings 32kgX20X5

One arm press 32kgX5/5X5

Goblet Squats 32kgX5/5X5

Cleans 32kgX5/5X5

One Arm rows 32kgX5/5X5

Single leg deadlift 32kgX5/5X5

Hollow rocks 20sec X5

Bike for 5mins

The weekend have killed me the last two weeks, beers, crap food with friends back from aboard and in laws visiting. I guess I should not be too hard as you have to have a life.

holdfast

Today

Swings 40kgX10X5

Swings 32kgX10X5

Windmill 24kgX3/3X5

Inverted rows 8X5

Band pull aparts 8X5

Sandbag lunges 25kgX6/6X6

Squat jumps 4X6

Chin up 5X6 2 sec over the bar hold

Bird dog 30secX6

6rds of

Bike 40sec

Push press 32kgX6

Lunge holds 5sec each side

downward dog

plank 30sec

Hard work today, head was not into nor was the body lots of aches. Stuck with it and got it done. Ave bpm 134 and max 158, 55mins total.

holdfast

Yesterday

Back after the holidays, way too much food and drink. `Good break and felt mentally fresh, but boy did the body feel the the oppsoite. heart rate was pumping after the warm up of the swings.

Swings 32kgX20X5

Windmill 24kgX3/3X5

Band pull aparts 8X5

Step up 24kgX6/6X6

Squat jumps 4X6

Inverted rows 8X6

Straddle up 15secX6

Row 10mins

Today

40mins cardio

holdfast

Yesterday

cardio

bike 90 sec

triceps 8x green band

bicep curl 8X purple band

lat raises 8/8X red band

pallof press 5/6 X blue band

run 60sec 10m-5-10m

glute bridge single leg 8/8

x band walks 8/8

side plank 20sec

today

Swings 32kgX20X5

Windmill 24kgX3/3X5

pull up 2X5

Band pull aparts 8X5

5 rds 30sec on 30sec off

sprawl

hallow rock press 12kgX6/6

bike

clean and press 32kgX8

Single leg deadlift 40kgX5X5

single leg lat hops 2/2

floor press 32kgX5/5

holdfast

Sunday

Rowing

500m -300m-250m-250m-250m-250m-250m

30sec rest

Swings 32kgX20X5

Windmill 24kgX3/3X5

Band pull aparts 8X5

aronald press 11kgX5X5

Z press 32kgX6X5

Chin ups 6X5

knee tuck 8X5

Today

40mins cardio cross trainer

holdfast

Today

Swings 32kgX20X5

Windmill 24kgX3/3X5

Band pull aparts 8X5

Pull up tempo 2X5

6rds

Bike 30sec

handstand pus up off bench 5

Shoot throughs 10

Snatches 24kgX5

Rotation lunges sandbag 22kgX12X6

Lateral hops 4X6

Tempo invert rows 6X6 3sec hold

Glute work- x band walks, glute bridge

avg bpm 133 and max 157. 52 mins and 679 cals.

Still having problems with hamstring tenderness right hand side, glute strain on the left and IT band on the right. Not all the time, but they can show up various times. It like the yellow light on the dash, not urgent yet. . I really need to work on loosening the hips,glute and strengthen them in addition.

holdfast

Today

The post above was yesterday. Forgot to hit post it. 😏

Bike 45sec

X band walks - glute kick back 8 reps

Seated dumbbell good morning 13kg X 8 reps

Shoulder dislocates black band 8 reps

45sec bike

reverse mountain climbers 8reps

dowel lift and scap retraction 8reps

for 50mins

Started out with KB 16kg for the seated good morning and swooped them out, to dumbbells' as the depth was limited due to the handle. Probably the same effect as the weight was less but the ROM was more. Changed x band walks to glute kick back after half way. Hear rate was very high compared the actual work been asked of me. I felt tired, even though ?I had a good night sleep. Ave bpm 131 and max 151.

holdfast

Yesterday

Swings 32kgX20X5

Windmill 24kgX3/3X5

Arnold Press 11.3kgX5X5

Face Pulls green band 8X5

Metcon

KBs Cleans 32kgX12X6

Push ups 12X6

Sit up/knee tucks 12X6

One arm press 16kgX5/5X6

Band pull aparts 10X6 red band under arm

TRX Hamstring curls 8X6

Plank 20sec

Ave bpm 132 and max 162bpm. Total time 48mins

holdfast

Today

Swings 32kgX20X5

Windmill 24kgX3/3X5

Arnold Press 11.3kgX5X5

Face Pulls green band 8X5

10 mins on the bike and rower

10 mins of 30sec on and 30 sec off on the punch bag

I started doing a weights session and split squats but what every happen in the 2nd set my resting knee locked. I was hoping around and I couldn't straighten my leg. So I wrapped the voodoo bands and got myself right again. I said I would do a bit of cardio as the bike as it is good at loosening the knee when it is at me. After a few mins I felt good enough to finish the workout as a cardio session.

holdfast

Yesterday

25mins on the bike

15 mins on the rower

Today

Swings 32kgX20X5

Windmill 24kgX3/3X5

Arnold Press 11.3kgX5X5

Face Pulls green band 8X5

Step up 24kgX6/6X6

Gorrilla Rows 16kg(2)X8/8X6

Suitcase carrier 40kgX6X15m

20min metcon

1 min bike

bench dips 8 reps and bicep curls 8 reps

swing and press one arm 24kgX10

Planks 40sec and hollow rocks