Easy strength for fat loss workout 24
Got this done once my mom dropped my youngest off as I’d got back from hospital at the same time. Did it around playing in the garden so adapted it for ease and time:
Hanging leg raises 1x12
Pull-ups 7.5kg 3x3
Single leg deadlift 24kg 3x3
KB 1 arm press 24kg 3x3
Pullapart 2x25
No time for any other fluff just getting the work done. Think I need to auto regulate loads a bit more, feeling some soreness today think it might be from the burpees yesterday as it’s not something I do often
Easy Strength for fat loss workout 25
Had 20 mins after doing the school run between a meeting so got it done:
Hanging Leg Raises 1x12
BB Deadlift 160kg 3x3
Swiss Bar Bench 70kg 3x3
Weighted Chins 10kg 1x9
Daily Work/Warmup
Glute Bridge 1x12
Banded Flys 2x15
3D band Pullapart 3x15
Overall total weight lifted this week 12923.5kg, actually down from last week by 257kg which I think is down to a couple of different lifts being introduced. Going to reintroduce OHP next week and see how my shoulder feels. Weight is at 209lbs so back into the 14st range, down 1.6lbs from this time last week. Will try and get some conditioning in the form of a circuit in a bit
Conditioning - 20kg 1 arm swing x6 reps - 15 secs rest - x6 reps alternate arm, done for 12 mins
Easy Strength for fat loss workout 26
Hanging Leg Raises 1x12
Deadlift 165kg 3x3
Weighted Pullups 8.25kg 3x3
Standing OHP 60kg 3x3
Daily Work/Warmup
Slingshot Pressups 2x20
Banded Pull through 3x15
EZ bar Curl 30kg bar 2x12
Banded Face Pull 3x20
Back Extensions 2x10
Didn’t get any work done over the weekend, my daughter still in hospital and youngest bit under the weather. Went heavy this morning, deadlifts are challenging me but it’s 165kg so ya know, however having said that I’m nowhere close to missing so will continue to add weight. First time doing standing OHP or even any OHP for months, felt heavy but not close to failure. Also dropped the calories down by about 100 daily in the form of 20 grams of carbs and 5 grams of fat.
Conditioning 1st thing
Every 2 mins the following:
x5 Burpees
x10 Pressups
x15 Zombie Squats
x20 Mountain Climbers (10 each leg)
Done for 10 rounds, all rounds completed under 1 minute
In between meetings - Easy Strength for Fat Loss workout 27
Hanging Leg Raises 1x12
Weighted Chins 17.5kg 3x3
DB 1 arm Bench 35kg 3x3
1 Leg KB RDL 28kg 3x3
Conditioning first thing
30-20-10
16kg KB Swings
Burpees
16kg KB Goblet Lunge
Knocked out in 11:26
Developed another cold yesterday afternoon, it’s the 4th one of the 2022… Remember reading about the Wim Hof ice stuff a couple of years ago and how it could be adapted to cold showers having a beneficial effect on improving immune system and be resistant to colds etc. It doesn’t seem to be working out too well at the moment! Really didn’t want to do any conditioning this morning but this is what separates us from the general population in that unwillingness to go for a nice easy life and never stray from the comfort zone.
Hanging Leg Raises 1x12
Weighted Pullups 8.75kg 3x3
Kneeling KB 1 arm Press 20kg 3x3
Deficit Deadlift 120kg 3x3
Daily Work:
Neck Harness Raises 15kg 2x10
Standing Calf Raises 8.75kg 1x25
3D Band Pullapart 3x10
Banded Lateral Raises 2x10
Was planning to do OHP today but shoulders are achy AF and again pressed for time. In vastly more important news my daughter will be coming home today after a week in hospital
So it’s all back to normal in my household, felt a great sense of relief now that they’re both back home. Admittedly I’ll miss sleeping in the queen size bed on my own and it’s back to the child size bunk bed for me until we get better seizure control. Ended up getting a chinese in on the way home.
Easy Strength for Fat Loss workout 29
Hanging Leg Raises 1x12
Deadlifts 170kg 3x3
Swiss Bar Bench Press 72.5kg 3x3
Weighted Chins 10kg 1x9
Tabata Front Squats Barbell, bar only - didn’t like this but thought I’d give it a go, bar position not great so that was more of a challenge then the squats.
2 mile weighted vest walk - nice to be able to get out and go for a walk
Daily Work/Warmup
Lying Leg Curls 1x20
Goblet Squat 20kg 1x10
DB Isolation curls 12.5kg + Gripz 3x12
Band Pullaparts 3x20
Bench and chins felt fairly easy, deads not so much. Pre cut was pulling 200kg for singles so not a million miles away from previous 3rm but we keep moving. Think today was more of a struggle due to repeatedly deadlifting, not changing the program when I’m only 11 workouts from the end but might do more “easier” deadlift work next week.
Hanging Leg Raises 1x12
OHP 62.5kg 3x3
Weighted Pullups 10kg 3x3
KB 1 leg RDL 20kg 1x9
Complex using 20kg KB
Swings x15
Front Squats x12 (each arm)
Suitcase Row x10 (each arm)
Floor Press x8 (each arm)
Snatch x6 (each arm)
Clean x4 (each arm)
x2 rounds, realise I should have done unilateral swings now just to have made it all unilateral
2 mile weighted vest walk
Daily Work/Warmup
Goblet Squat 20kg 1x12
Pressups 1x30
Back Extensions 3x12
1 arm banded Face Pull 3x10
Standing Calf Raises 10kg 2x30
Pallof Press 2x12
Weight loss this week down 1.6lbs from last week, would have been more if not for the takeaway Wednesday night
Hanging leg raises 1x12
Deadlift 175kg 3x3
Swiss bar bench 75kg 3x3
Weighted pull-ups 10kg 3x3
Unilateral KB front squats 24kg bell did 5.5 rounds which was disappointing but moved from 20kg to 24kg, the issue here was going for 12 reps per round.
Beginning to slightly dread the heavy session deadlifts now I’m heading towards double bodyweight, only doing 1 heavy session now due to recovery. Swiss bar bench progressing nicely and getting used to the awkward AF re rack. Pull-ups also feeling easy so will increase the weight which I take to be a good sign
Easy strength for fat loss workout 33
Another workout disturbed by one of the kids being up, this time it was my youngest whose ended up getting hand foot and mouth. Only had time for about 20 minutes of lifting
Hanging leg raises 1x12
Weighted pull-ups 11.25kg 3x3
DB 1 arm Bench 35kg 3x3
Deficit deadlifts 125kg 3x3
Banded pushdown 2x20
Banded face pull 2x30
Won’t get time for anything else but least I got the lifting in
Nice log man; just wanted to drop in with a few words of encouragement. I too am busy with little kids / job so I don’t check others’ logs very often as I am mostly here just to keep my own log up to date, but it looks like we have some parallels in our setup and training. All the best!
