Easy strength for fat loss, up a bit late this morning.
Workout 4
Hanging leg raises 1x10
Deadlift 105kg 3x3
Db 1 arm incline bench 25kg 3x3
Weighted Chins 7.5kg 3x3 - this one didn’t feel easy as everything else, keep weight the same for next session
Complex - Humane burpees:
15 swings
5 press-ups
5 goblet squats
Then 15 swings 4 press-ups and squats down to 3,2,1
Warmup/daily work
Press-ups 2x23
Pullaparts 2x20
Banded leg curls 2x20
1.5 mile walk all together 45mins of work
I managed 43. This was MUCH harder than I thought. I think I’m out of touch with my back squats. As I used to knock out sets of 20 with 140. Today I struggled to 6. But it is done. I will be doing this again with the deadlift soon. Same deal.
FYI - 67 is amazing. I forgot to congratulate you. Did you use straps?
That’s a hell of a lot of work in 10 mins, doubt there’s too many people who ever walk into a gym who could hit that number.
Nope, did it raw
Jesus wept that’s a lot of heavy breathing in 10 minutes!!!
Yesterday:
Easy Strength for Fat Loss, workout 5
Hanging leg raises 1x10
Chins BW 1x9
Deficit deadlifts 70kg plus band 3x3
Flat DB 1 arm press 27.5kg 3x3
KB swing 24kg 5x15
Warmup/daily work
Goblet squats 16kg 1x10, 24kg 1x10
Press-ups 2x24
Pullapart 2x25
Glute bridge 2x10
Back extensions 1x10
2 mile weighted vest walk
Today
Bonus session, decided to get this in just for some maintenance on neglected stuff. Same principle as easy strength, not coming close to missing a rep:
Hatfield SSB squat 100kg - 2x5
DB chest supported row 20kg - 2x10
B hip thrust 60kg - 2x12 each leg
DB side lateral raise 7.5kg - 2x10
Rear delt row 7.5kg - 2x10
Donkey calf raises 24kg - 2x20
Concentration curls 7.5kg - 2x15 each arm
Flat bench 1 arm skullcrusher 7.5kg - 2x10 each arm
Star pullaparts 5x10 each side
Pallof press - 2x15 each side
20 min walk
Easy strength for fat loss workout 6
Hanging leg raises - 1x10
Deadlift 110kg - 3x3
Flat DB 1 arm bench 30kg - 3x3
Weighted chins 7.5kg - 3x3
Weighted vest sprints up incline x5
Daily work/warmup
Press-ups 2x24
Pullaparts 3x20
Lying leg curls 2x20
Goblet squat 16kg 1x15
Banded neck extensions 2x20
Weighted vest walk 1.6 miles
Db bench didn’t feel easy so leaving it at 30kg for next session, this one as with chins won’t go up every time. Think I’ve got a good gauge on when things are easy enough to go up in the principles of the program, in this spirit will whack my deadlift up by 10kg for next one
Easy strength for fat loss workout 7
Hanging leg raises 1x10
Weighted chins 10kg 3x3
DB 1 arm bench 22.5kg 1x9
Deficit deadlift 80kg 3x3
Grace - 21-15-9
Front squat SSB 40kg
KB swings 24kg
04:05
Daily work/warmup
Press-ups 2x24
Face pull 2x20
Goblet squat 16kg KB 2x12
Weighted vest walk 30 mins
Got into a nice routine with this program, do miss the strenuous lifting but the heart raising finisher does make it feel like I’ve done something. Down 2.5lbs from last weeks starting body weight but first couple of weeks always the easiest. Actually finding fasting element fairly easy doing around 15 hours depending on what meetings I’ve got in the morning, definitely find couple of cups of coffee first thing are a great appetite suppressant but on the downside I’m pissing like a racehorse
Easy strength for fat loss workout 8
Hanging leg raises 1x10
Deadlift 90kg 1x9
Dead hang pull-ups 6x1
1 arm DB Floor press 17.5kg plus band 3x3
Trap bar deadlift 72kg 75 reps in 5:31
25 mins walk
Warmup/daily work
Leg curls 1x20
Goblet squat 16kg 1x10
Press-ups 2x25
Pullaparts 2x20
Neck harness raises 12.5kg 2x12
Easy strength for fat loss, workout 9
Hanging leg raise 1x10
Deadlift 120kg 3x3
Weighted chins 10kg 3x3
Db 1 arm incline bench 27.5kg 3x3
Moving deadlift up by 10kg for next session
X3 RFT:
16kg
Goblet squat x15
KB swings x12
High pull x9
Snatch x6 each arm
This gassed me out way more than I anticipated, no real rest (10-15 secs) between compound sets.
Daily work/warmup
Press-ups 1x25
Pullaparts 3x20
Glute bridge 2x12
Easy strength for fat loss workout 10
Hanging leg raises 1x10
Weighted chins 2.5kg 1x9
Deficit deadlift 80kg + band 3x3
Db flat 1 arm bench 30kg 3x3
Livitnov x4, 24kg KB swings x15 then sprint 40m
Daily work/warmup
Press-ups 2x26
Goblet squat 16kg 1x10, 24kg 1x10
Band Pullapart 3x20
20 min walk
Total weight lifted during working sets for easy strength for this week 10977.5kg which is 840kg up from last week
Bonus maintenance session
Hatfield squat 105kg 2x5
Db chest supported row 22.5kg 2x10
B hip thrust 62.5kg 2x12kg each side
DB side lateral raise 7.5kg 2x10
DB rear delt row 7.5kg 2x10
DB isolation curl 7.5kg 2x15
DB flat bench skullcrusher 7.5kg 2x10
Donkey calf raises 24kg 2x20
Landmine complex
10kg x10 reps
1 arm press
Squat
Chest press
1 arm row
Deadlift
Lunge
X3 sets 20 secs rest between sets
20 min weighted vest walk
Sold my car today as I get one as part of my package at new job. Decided to splash out and order a 20kg and 28kg KB plus a Swiss bar, excited to get them all in the mix
Easy strength for fat loss workout 11
Hanging leg raises 1x10
Deadlift 130kg 3x3
1 arm DB flat bench press 30kg 3x3
Weighted chins 12.5kg 3x3
X5 incline weighted vest sprints
2 mile weighted vest walk
Warmup/daily work
Slingshot press-ups 2x12
Pullapart 2x25
Glute bridge 2x12
Banded neck extensions 2x15
Back extensions 2x12
Goblet squat 16kg 1x12
Easy strength for fat loss workout 12
Hanging leg raises 1x10
Weighted chins 13.75kg 3x3
DB 1 arm bench 25kg 1x9
Deficit deadlift 90kg 3x3
ABC complex done unilaterally
16kg bell
X2 clean
X1 press
X1 front squat
X 5 round each side as warm up (not done clean in ages)
5 mins AMRAP = 16 rounds each side
Daily work/warmup
Slingshot press-ups 2x15
Face pull 3x20
Lying leg curls 2x20
Goblet squat 16kg 1x10 24kg 1x10
Unilateral triceps pushdown 2x15
Pinwheel curls 7.5kg + gripz 2x15
35 min weighted vest walk
Easy strength for fat loss workout 13
Hanging leg raises 1x10
Deadlift 100kg 1x9
1 arm DB floor press 20kg plus band 3x3
Dead hang pull-up 6x1
Trap bar deadlift 77kg 75 reps in 05:52
Daily work/warmup
Press-ups 2x25
Pullapart 2x25
Goblet squat 24kg 2x12
Back extension 10kg 2x10
40 min walk
Easy strength for fat loss workout 14
Hanging leg raises 1x10
Deadlift 140kg 3x3
Swiss barbell bench 45kg 3x3
Weighted chins 13.75kg 3x3
Unilateral ABC complex 16kg bell
X2 cleans
X1 press
X2 front squat
5 mins = 15 rounds each side
Daily work/warmup
Press-ups 1x26
Pullapart 2x20
Banded lateral raise 2x15
Lying leg curl 2x20
Standing calf raises 2x20
20 min weighted vest walk
So my Swiss bar turned up yesterday, I dropped a bollock when ordering it and didn’t check the details on eBay. It’s a mirafit (which i knew) and only fits a mirafit power rack as it’s collars are larger than a normal BB (which I didn’t read). Doesn’t fit in my squat rack but does fit in my squat stands nicely, only downside is I can’t use it to do chins off which I planned to just to do neutral grip. I will keep it however as I can still do everything else I want it for. Really liked benching with it and am including it in my program and alternating between unilateral press and Swiss bar pressing. Felt a bit shaky coming off the rack but once I’d done the 1st set it seemed to get easier as I got used to it
Easy strength for fat loss workout 15
Hanging Leg Raises 1x10
Weighted Chins 5kg 1x9
1 arm DB Bench 32.5kg 3x3
Deficit Deadlift 85kg + Band 3x3
Humane Burpee done in 04:22
Daily work/warmup
Goblet Squat 16kg 2x15
Face Pull 2x30
Neck Harness Raises 12.5kg 2x15
25 mins walk
Overall weekly total weight lifted was 11736kg up by 758.5kg from last week. Might not do the bonus session and just do some sprints or conditioning, see how I feel tomorrow but got some weird shit going on with my right hand around the wrist and feels inflamed, chins were a bit of a struggle which they shouldn’t have been
Decided to skip my bonus lifting session after listening to my body and do some conditioning:
16kg KB Grace - 21-15-9
Snatch (each side)
Goblet squat
Goblet lunge (each side)
Done in 11:27
Got this from WOD generator app and knew straight away it would be hideous.
Went to make a start on some Weighted vest sprints but pulled my calf on 1st set so decided to go for a walk instead for 2 miles.
Down 1lb this week.
Easy strength for fat loss workout 16
Hanging leg raises 1x10
Deadlift 145kg 3x3
Weighted chins 15kg 3x3
Swiss bar bench 55kg 3x3
Tabata front squat 20kg alternating arm each round x12 reps each round
Daily work/warmup
Banded leg curls 2x20
Goblet squat 20kg 2x12
Press-ups 2x26
Pullapart 2x25
BB curls 5kg a side 2x10
Donkey calf raises 24kg 2x20
2 mile weighted vest walk
Decided to get on the tabata KB front squat bandwagon and they were leaving me sucking air
Easy Strength for Fat loss workout 17
Hanging Leg Raises 1x10
Weighted Pullups 5kg 3x3
DB 1 arm bench press 32.5kg 3x3
Deficit Deadlift 100kg 3x3
Unilateral ABC complex 20kg, 5mins = 14 rounds each side, definitely felt the difference going up in weight
Daily work/warmup:
Pullaparts 3x20
Pressups 1x30
Goblet Squats:
16kg x10
20kg x10
24kg x10
28kg x10
Glute Bridge 1x12
Banded Neck Extensions 2x20
Band Pushdown 2x20
30 minute walk
Deficit deadlifts feeling easy, have to say I quite like doing them. Also feeling good with the 1arm bench so will increase that to 35kg for the 3x3