Easy Strength for Fat Loss
Friday - 23 February 2024
Workout: 20 of 40, 0425-0550 (85 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0438; End: 0454; Duration: 16 minutes
Farmer’s walk - 4x25 yards - 2x65 lbs
Press - 135x3, 140x3, 145x3
Chin-up - BWx3, 5x3, 10x3
Deadlift - 275x3, 285x3, 295x3
HLR - 10
Walk - 45 minutes
Fasted.
Hey Sven! Are you looking leaner buddy?
Keep up the good work
Dude, I came to drink milk and kick ass…
But yeah: I am looking leaner—thanks for asking!
Dan John is such a freakin’ genius: This is the quickest I’ve dropped fat without even thinking about it.
To be fair, I probably could’ve done almost anything and just stopped eating like I had to for Super Squats, but I think doing Easy Strength for Fat Loss along with no longer-force feeding was itself some kind of genius.
Easy Strength for Fat Loss
Friday - 23 February 2024
Workout: Conditioning, 1750-1820 (30 minutes)
Push-up - 25, 25
??? - AMRAP, 15 minutes
Assault bike - 12 cal
BB row - 135 lbs - 12
Rear delt flye - 2x12 lbs - 12
Rounds: 5 + 12 (6 full rounds in +2:29)
Originally wrote “10” for the BB rows, but ended up doing 12 reps per round AND regretting that choice every rep thereafter, haha!
Got the last 12 calories in less than 40 seconds, and had 6 left on the clock when I was done. Took quite awhile to find my lungs again, which is why finishing out the 6th round took so long—it was totally worth it, though: Crushin’ that bike is so much fun!
Easy Strength for Fat Loss
Saturday - 24 February 2024
Workout: Easy conditioning, 0445-0540 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted.
At the pool today and tomorrow—I think. I mean, I know the kids are swimming, but I’m just not 100% sure of our schedule. Glad to knock out this first bit of work in the early hours, regardless.
Easy Strength for Fat Loss
Saturday - 24 February 2024
Workout: Extra work, 1640-1710 (30 minutes)
Push-up - 25, 25
Breathing squat - 255 lbs - 20
DB pullover - 25 lbs - 20
Seated calf raise - 175 lbs - 20, 20, 20
Can we please forget now? These things are getting hard.
Pretty much the same as last week: 25 push-ups as “warm-up,” then 20 (or 21 or 22) reps of breathing squats, but this time at 255 lbs. I was hurting today, though—ugh!
My son dropped 1.13 seconds from his 100-yard breaststroke to put him 5th overall in the boys’ finals race earlier this afternoon. And my daughter qualified for the girls’ 100-yard breaststroke finals race later tonight by dropping just over 0.3 seconds from her time—and she thinks she’s got a bit more to give.
Fingers crossed, anyway!
Easy Strength for Fat Loss
Sunday - 25 February 2024
Workout: Easy conditioning, 0450-0545 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between sets
WV walk - 30 kg - 30 minutes
Fasted. Today will be pretty much the same as yesterday, I think.
Nice squats! Congrats on your kids. Sounds like a great weekend.
@shaneinga - It has been a pretty good weekend. Thanks, my man!
Easy Strength for Fat Loss
Sunday - 25 February 2024
Workout: Conditioning, 1415-1450 (35 minutes)
Push-up - 25, 25
??? - AMRAP, 15 minutes
Assault bike - 12 cal
CS DB row - 2x50 lbs - 10
Standing single-arm cable flye - L/R - 5 lbs - 8
Rounds: 4 + 32 (5 full rounds in +?:??; 6 in +?:??)
Still fasted—it IS Sunday, after all.
My daughter qualified for the girls’ 200-yard breaststroke final by dropping 1.27—she’s got the #1 seed!
My son’s had a good day, too: dropped 1.13, 0.87, and almost 0.89 from his 100-yard IM, 50-yard backstroke, and 50-yard breaststroke, respectively.
Nope, not a bad weekend at all.
Easy Strength for Fat Loss
Monday - 26 February 2024
Workout: 21 of 40, 0430-0555 (85 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0442; End: 0457; Duration: 15 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 145x3, 150x3, 155x3
Pull-up - 10x3, 15x3, 20x3
Deadlift - 295x3, 305x3, 315x3
Ab mat crunch - 10 lbs - 10
Walk - 45 minutes
Fasted.
First time pulling 3 plates in quite awhile—sad but true—and I’m happy with how it went.
My daughter dropped another 1.19 from her morning qualifying time in the 200-yard breaststroke, but ended up third overall. The winner dropped an unbelievable 9.67 from her entry time—somebody’s been holding back, it seems!
In any case, she was thrilled: She dropped almost 2.5 seconds from her entry time and got a medal to boot!
This made my day. Congratulations to your daughter mate. Quality
@simo74 - I told my daughter what “my bro from the future in Australia” said and—man, oh man!—I swear the smile on her face stretched from here all the way Down Under!
Thanks for that, mate.
Easy Strength for Fat Loss
Monday - 26 February 2024
Workout: Conditioning, 1810-1840 (30 minutes)
Push-up - 25, 25
??? - AMRAP, 15 minutes
Assault bike - 12 cal
Bench - 225 lbs - 5
Bulgarian split squat - L/R - 2x40 lbs - 5
Rounds: 5 + 17 (6 full rounds in +0:43)
Bench - 225 lbs - 5
Long day, but I felt like this went well anyway. I was literally racking the barbell after the 6th round of bench reps when the timer expired. Did 5 more after the fact because sometimes bench pressing is awesome, despite what everyone else says!
Easy Strength for Fat Loss
Tuesday - 27 February 2024
Workout: 22 of 40, 0430-0555 (85 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0441; End: 0457; Duration: 16 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 150x3, 155x3, 155x3
Chin-up - 15x3, 20x3, 20x3
Deadlift - 305x3, 315x3, 315x3
Ab wheel - ramp (19) - 10
Walk - 45 minutes
Fasted.
Easy Strength for Fat Loss
Tuesday - 27 February 2024
Workout: Conditioning, 1700-1735 (35 minutes)
Push-up - 25, 25
Donkey calf raise - 75 lbs - 20, 20, 20
DB snatch - L/R - 50 lbs - 10, 10, 10
Assault bike - 60 cal
Still fasted. THAT was an action-packed 35 minutes, but now I’m off to my son’s basketball practice!
Easy Strength for Fat Loss
Wednesday - 28 February 2024
Workout: 23 of 40, 0430-0600 (90 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0444; End: 0459; Duration: 15 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 155 lbs - 3, 3, 3
Pull-up - 20 lbs - 3, 3, 3
Deadlift - 315 lbs - 3, 3, 3
HLR - 10
Walk - 45 minutes
Fasted.
Easy Strength for Fat Loss
Wednesday - 28 February 2024
Workout: Conditioning, 1725-1800 (35 minutes)
Push-up - 25, 25
??? - AMRAP, 15 minutes
Assault bike - 12 cal
DB Zottman curl - 2x25 lbs - 10
Wendler row - 115 lbs - 10
Rounds: 5 + 10 (6 full rounds in +2:01)
NOT fasted—yay! I got both breakfast and lunch today.
Yes, I’ve been leaning into the fasting when that’s how things go, but I’m also sore this week, and that means I haven’t been getting enough protein—definitely true through the weekend and into the early part of this week, so I’m glad today was different.
Easy Strength for Fat Loss
Thursday - 29 February 2024
Workout: 24 of 40, 0425-0555 (90 minutes)
Warm-up
Bar hang - 30 seconds
Goblet squat - 32 kg - 15
Begin: 0440; End: 0455; Duration: 15 minutes
Suitcase carry - 4x25 yards - 65 lbs
Press - 150x3, 155x3, 155x3
Chin-up - 15x3, 20x3, 20x3
Deadlift - 305x3, 315x3, 315x3
Ab mat crunch - 10 lbs - 10
Walk - 45 minutes
Fasted. Not really happy with how those deadlifts felt today—they just weren’t clicking.
Easy Strength for Fat Loss
Thursday - 29 February 2024
Workout: Conditioning, 1720-1800 (40 minutes)
Push-up - 25, 25
Standing calf raise - 75 lbs - 20, 20, 20
Neck flexion - 20 lbs - 20, 20, 20
Neck extension - 20 lbs - 20, 20, 20
Assault bike - 60 cal
Got breakfast and lunch again today—I’m on a roll!