Easy Strength for Fat Loss workout 18
Hanging Leg Raises 1x12
Weighted Chins 16kg 3x3
BB Deadlift 110kg 1x9
DB 1 arm Bench 27.5kg 1x9
Trap Bar Finisher 82kg 1x75 in 05:52 - this is the “worst” of the finishers I’ve been doing, going to keep the weight at 82kg until I can knock it out in under 5 mins
Daily Work/Warmup
Slingshot Pressup 2x18
Lying Banded Face Pull 2x20
Banded Leg Curls 2x20
Palloff Press 2x15
Banded Lateral Raise 2x15
Goblet Squats 20kg 2x15
20 min weighted vest walk
That sounds like a terrific idea……
In all seriousness I like this approach. Pick a weight and master it.
Easy strength for fat loss workout 19
Hanging leg raises 1x12
Deadlift 150kg 3x3
Swiss bar bench 60kg 3x3
Pull-ups 7.5kg 3x3
Unilateral ABC complex 20kg 5 mins =12 complete rounds
Warmup/daily work
Press-ups 2x28
Pullapart 3x20
Swiss bar curls 2x10 bar
Glute bridge 2x15
20 mins weighted vest walk
Will keep adding weight to the bar in deadlift, they feel tough of course they do but nothing close to failure. Swiss bar bench I’m still liking the press but finding re racking the bar is a pain in the arse. Complex was poor this morning, 2 full rounds under what I did last time
Easy strength for fat loss workout 20
Hanging leg raises 1x12
Chins 7.5kg 1x9
DB 1 arm bench 35kg 3x3
1 leg KB deadlift 20kg 3x3
Chaos KB swings
Daily work/warmup
JC band press 2x20
Neck harness raises 12.5kg 2x15
Face pull2x25
Goblet squats 24kg 2x12
Donkey calf raises 24kg 2x20
Chaos KB swings was just arranging my 4 KB’s 16,24,20,28 and doing 15 reps of each no to minimal rest and going back down again.
Weight at 211 down from 218 at the start of the program I’m now halfway through. Am planning to run a modified version for 3 weeks once I’m done with the full 8 week block to play about with an idea I’ve got
Conditioning Workout
Came across Dan John’s manmaker workout, decided to give it a whirl. For the unaware you include the below:
Squat
OHP
Deadlift
Pullup or pulldown
Ab wheel or rollout
Four Challenges to Light Your Fire! (t-nation.com)
Had to modify the pullup and rollout due to space constraints but went for the below:
SSB Front Squat 60kg
1 arm KB Press 20kg
KB Deadlift 28kg
Inverted Row
Med Ball V-ups
You start with 10 reps on each exercise and work down sequentially to 1 rep. It was as fun as I expected, did it 18:30 which I was pleased with. Have decided to make it a bit harder next week with going to single leg deadlifts. Went for a 1.5 mile walk after
I liked your post but really wish I could dislike that workout as it sounds too hard 
Yeah was a tough one, the challenge is to complete within 23 mins and didn’t want to fail. Wasn’t actually as bad as I thought it would be
Easy strength for fat loss workout 21
Hanging leg raises 1x12
Deadlift 155kg 3x3
Weighted chins 16kg 3x3
Swiss bar bench 65kg 3x3
Unilateral Front KB squat tabata 20kg 13 reps each round swap side holding KB each round
Warmup/daily work
Press-ups 1x25
Banded leg curls 1x20
Pullaparts 3x20
Goblet squat 20kg 1x12
Hatfield calf raises 3x25
Tricep pushdown 2x15
25 min weighted vest walk, found my .5kg bags that go in the vest so starting to put some more in until it’s at max limit.
Tough session this morning, not fully recovered from Fridays man maker and bit dehydrated. Could have gone lighter for easier session but couldn’t face backing out from my planned session. Still got the reps without too much difficulty
Easy strength for fat loss workout 22
Hanging leg raises 1x12
DB 1 arm bench 35kg 3x3
Weighted pull-ups 7.5kg 3x3
Deficit deadlift 110kg 3x3
Unilateral ABC complex 20kg 27 rounds both sides in 10 mins
Daily work/warmup
Press-ups 1x30
Goblet squats 20kg 2x15
Glute bridge 2x15
Pallof press 2x15
Banded Neck extensions 2x15
Face pull 2x20
Bench and pull-ups felt tough for the 1st set but got easier after that. The ABC complex was tough going, previously just done 5 min rounds, really kicked me in the bollocks after 20 rounds but didn’t let the KB touch the floor until the end. Finished with a 20 min walk. As I’m struggling with recovery might just go for a walk tomorrow or get some sprints in
Conditioning workout
12 mins of light banded circuit
Livitnov approx alternating between
X12 swing/goblet squat/snatch using 20kg KB 40m sprint x6 rounds
2 mile walk
Mainly about active recovery today so used lighter KV and fewer reps. Feeling the benefit of this workout within an hour of doing it
How’s the weight loss going? I can’t see a scale update. Or am I being blind?
Stuck one in a few days ago. Down half a stone in just over 4 weeks so sitting on 15st. Got 4 weeks of this program then got another 3 week before holiday. I’d realistically like to be under 14.5 by that time, to be fair I could drop a couple of hundred calories a day before I start feeling uncomfortable on the diet but previous experience has told me to keep them as high as possible for as long as possible
Sorry dude I did look but I’m terrible for skim reading. IE missing stuff.
You’ll easily get another 1/2 in 7 weeks. A bit of will power and carry in with your exercise. You’ll be great.
Next few days will be a bit of a mixed bag.
We took my daughter into hospital last night after she’d been tired all day and had a rash which we were told to look out for as she’s started some new epilepsy medication. Mrs took her in and looks like she has got Sepsis, thankfully she’s ok and on an antibiotics drip. I’m at home with the youngest and thankfully managing to WFH until the end of the week.
Got up early and did some conditioning:
Burpees superset with Air Squats for time:
20-18-16-14-12-10-8-6-4-2
Did it in 17:22 whilst doing a few bits in preparation for going up to the hospital a bit later. Got a 30 min gap between some meetings later to do the weights bit. Obviously not a priority doing all this.
Dude - you did well to get her in quickly. Sepsis is nasty if left untreated.
How you holding up? That’s a lot going on in a short period of time.
It hasn’t crossed my mind that she could have it, she’s got so much else going on with her epilepsy I assumed it would be down to her new meds (which I’ve since learnt can causes sepsis).
I’m ok thanks for asking, just feel sorry for her. She gets no luck, even with some of the senior medical professionals involved we’ve had some horrendous experiences.
Had some time between meetings, got the following in on workout 23:
Hanging leg raises 1x12
Weighted chins 16kg 3x3
DB 1 arm bench 1x9 27.5kg
Deadlift 120kg 1x9
Swiss bar OHP 30kg 3x3
Daily work/warmup
Pullaparts 2x25
Hatfield chins 16kg 2x25
Lying leg curls 2x20
Gonna start throwing in some OHP, used the close grip on the swiss bar, felt ok on the shoulders but obviously it’s light weight. Haven’t done a standing OHP for ages
Sorry you have to go through that, must be really hard on you and a stress in the background on your mind.
Dude - my genuine 100% heart felt sympathies for you and her. My little one was a bit sick for a few weeks. And I know what that felt like. I can’t imagine what its like for you. Or for her.
Stay strong dude.
Conditioning Workout
21-15-9
16kg KB
Snatch (each side)
Goblet Squats
Goblet Lunge (each side)
Done in 11:50, time up by 23 seconds. Not sure why this took longer than last time given I’ve been doing a bit more conditioning, sucked every bit as much as last time I did it.
Daughter still in hospital, when I facetimed last night she was awake and eating which is an improvement from when I was at the hospital yesterday for nearly 5 hours she probably spent 15 minutes awake cumulatively. Felt like a stiff drink last night but promised myself I’d do the 8 weeks of the program off the booze completely to aid with the fat loss. I’m not at all a big drinker, my only weakness tends to be a beer or 2 and couple of gin and tonics on a Saturday night a couple of times a month. Drs still not sure if what she has is Sepsis or a reaction to epilepsy meds.
Lifting workout to follow later in the day.