Home Shed Gym 5/3/1 - Focusing on the Iron

Training Logs
1502

Woke up feeling rough as a badgers arse this morning after drinking 7 pints. I just don’t have the tolerance I used to which I’m good with as I can either be good at drinking or squats. I’m happy with my choice.

Didn’t feel up to lifting this morning as felt quite fuzzy and disorientated so went and did a 1 hour weighted vest walk and covered 3.8 miles. Then felt ok once I got back and as it was around 6:30 decided to go for it so chugged down a protein shake and a banana:

Krypteia - first cycle 1s week, workout nine
BB Squat
122kg x5
138kg x5
154kg x5
FSL 122kg 3x5 (pause at bottom)
Paired with, alternating between
DB Incline Bench 32.5kg - 4x10
DB chest supported Row 32.5kg - 4x10

Pullaparts x100
Done in about 34 mins, unracked the bar for the 4th set and I was spent and had nothing left. Given the circumstances I’m taking today as a win

Food for today
Pre workout/post walk - 1 scoop whey, banana
Post workout - x2 eggs, 50ml egg whites, x2 rasher back bacon (fat trimmed off), x2 slices rye bread
Meal 3 - leftover from mixed grill last night, low fat protein pudding (might throw in some rice with the meat), apple
Meal 4 - pre cooked chicken, side salad
Meal 5 - slow cooked beef, mixed veg, roast potatoes, 1sq dark choc

7 Likes
1503

Easy Conditioning
Circuit of KB Swings, weighted situps and pullaparts followed by 35 min weighted vest walk, fasted.

Food for yesterday - ended up with BBQ over a roast beef dinner. I bought some low fat burgers and had 2 of those with a couple of kebabs, some rice and salad.

Food for today
Meal 1 - x2 eggs, 125ml egg whites, 60g smoked salmon
Meal 2 - 200g lactose free greek yogurt, 1 scoop whey, mixed berries
Meal 3 - 90g cold roast beef, salad, apple, handful of monkey nuts
Meal 4 - 1 scoop beef isolate poweder
Meal 5 - Roast chicken, mixed veg, mash, 1sq dark choc

6 Likes
1504

Krypteia - first cycle 1s week, workout ten

BB Snatch grip High Pull
49kg x5
55kg x5
62kg x5

BB incline bench
62kg x5
70kg x5
78kg x5
FSL 62kg - 5x5

Paired with, alternating between
DB SLDL (shrug at top of rep) 37.5kg - 5x12
Double KB front squat 20kg - 5x11
Pullaparts x145

Food for today
Pre workout - banana, one scoop whey, black coffee
Post workout - x2 wholemeal cobs, x3 eggs, x2 rashers of bacon fat trimmed off
Meal 3 - healthy meal prep, low fat/sugar protein pudding
Meal 4 - 2 scoops beef isolate powder, apple
Meal 5 - chicken in low fat korma sauce, white rice, little bit of bread, side salad, 1sq dark choc

6 Likes
1505

Yesterday:
Easy Conditioning - 4.25 mile run, steady state
Didn’t hate this yesterday, probably as the sun was out, it was light and went a more scenic route rather than pounding pavement in the dark

Meals yesterday
Pre run - 200g lactose free greek yogurt, 1tbsp peanut butter, banana, black coffee
Post run - 60g oats, semi skimmed milk, 1 scoop whey, mixed berries
Meal 3 - x2 eggs, 125ml egg whites, x2 rashers of bacon fat removed
Meal 4 - Healthy meal prep
Meal 5 - Lean beef mince cooked in tomato based sauce, pasta, handful of cherry tomatoes, 1 sq dark chocolate

Today
Krypteia - first cycle 1s week, workout eleven

BB Deadlift
127kg x5
144kg x5
161kg x5
FSL 127kg 5x5

Paired with, alternating between
DB Incline Bench 32.5kg - 5x10
Weighted Chins 6.25kg - 5x10

Face Pull x110

Done in under 44 mins

This kicked my arse today, last set of the incline press was a rest pause and I was blowing quite quickly today.

Food for today
Pre workout - 50g oats, semi skimmed milk, 1 scoop whey, banana
Post workout - Lean beef mince cooked in tomato based sauce, pasta, 200g greek yogurt, mixed berries
Meal 3 - x2 eggs, 125ml egg whites, 60g smoked salmon, mushrooms
Meal 4 - x1.5 scoop beef isolate
Meal 5 - lean lamb mince, flatbread, side salad, 1sq dark chocolate

6 Likes
1506

AM
Easy Conditioning 40 min weighted vest walk, fasted.

PM
Krypteia - first cycle 1s week, workout twelve

Swiss Bar Bench
64kg x5
72kg x5
81kg x5
FSL 65kg (couldn’t be arsed to take off the 20’s) 5x5

Paired with, alternating
Landmine Squat 40kg (on bar) - 5x12
DB SLDL 37.5kg (shrug at top of rep) - 5x12

Pullaparts x155
Done in just over 30 mins

Weigh in this morning at 218.2lbs which is .4 up from last week so neither here nor there but given I had a few beers last weekend I wasn’t expecting any real movement. Looking and feeling a bit flat so having a refeed today so carbs included with every meal (all good sources of course)

7 Likes
1507

Easy Conditioning/active recovery
Shoulder rehab, pullaparts and core. Followed by 35 mins on bike, fasted.

Meal 1 - 150ml semi skimmed lactose free milk, 200ml egg whites, 1 scoop whey, banana and mixed berries
Meal 2 - remainder of lamb from couple of nights ago, pack of curators
Meal 3 - chilli con carne, white rice
Meal 4 - lean beef meatballs cooked in chopped tomatoes, couple of beef and lamb skewers, white rice (small portion) 1 wholemeal pitta, side salad, 1 sq dark chocolate

5 Likes
1508

Krypteia - second cycle 5s week, workout thirteen

BB Squat
105kg x5
122kg x5
138kg x5
FSL 105kg - 5x5 (paused bottom rep and beltless)

Paired with, alternating between:
Db incline bench 32.5kg - 5x10
Db chest supported row 32.5kg - 10, 11, 11, 11, 11

Pullaparts x130

Food for today
Pre workout - 1 scoop whey, banana, black coffee
Post workout - eggs, egg whites, x3 lean chicken sausages, rye bread x2 slices
Meal 3 - x2 pork steaks fat trimmed off, side salad with low fat mayo
Meal 4 - lactose free Greek yogurt, mixed berries
Meal 5 - slow cooked beef, veggies, roast potatoes, 1 sq dark choc

5 Likes
1509

Easy Conditoning
Circuit
Double KB clean and press 20kg x3
Weighted sit up 20kg x15
KB swings 28kg x15
Underhand pullaparts x15
X4 rounds
Followed by 2.5 mile weighted vest walk, fasted.

Started to get an ache in my shoulder with a bit of discomfort overhead pressing, maybe not as healed as I thought or just a limitation.

Food for today
Meal 1 - x2 egg whites, 125ml liquid egg whites, x4 lean chicken sausages
Meal 2 - 200g lactose free Greek yogurt, 1 scoop whey, mixed berries, 1 tbsp peanut butter
Meal 3 - lean beef meatballs in chopped tomato’s, 1 lamb skewer, side salad
Meal 4 - Probably lean beef mince pasta bolognese, 1 dark choc sq

5 Likes
1510

Krypteia - second cycle 5s week, workout fourteen

BB Incline Bench
53kg x5
62kg x5
70kg x5
FSL 53kg - 5x5

Paired with alternating between:
Double KB Front Squat 20kgs - 5x12
DB SLDL (shrug at top of rep) 40kg - 5x10

Pullaparts x150
Done in under 30 mins, followed by neck and rehab work

Food for today
Pre workout - 1 scoop whey, banana, black coffee
Post workout - 2 eggs, 120ml liquid egg whites, 2 slices rye bread
Meal 3 - Pre cooked chicken
Meal 4 - Mixed veggies, left over slow cooked beef, low fat/sugar protein dessert
Meal 5 - Left over chicken cooked in low fat korma sauce, white rice, 1 sq dark choc

5 Likes
1511

Easy Conditioning
4.5 mile run, steady pace.
Again, didn’t hate it in decent weather on a relatively scenic route and daylight.

Food for today
Pre run - 200g lactose free Greek yogurt, 1tbsp peanut butter (sweet and salty crunchy) banana
Post run - 60g oats, lactose free semi skimmed milk, 2 scoops whey, mixed berries
Meal 3 - pack of curators, tin of tuna in salad with low fat mayo, chucked in a few pistachios
Meal 4 - healthy meal prep
Meal 5 - Lean beef mince in low fat tomato sauce, pasta, 1 sq dark choc

7 Likes
1512

Krypteia - second cycle 5s week, workout fifteen

BB High Pull
42kg x5
49kg x5
55kg x5

BB Deadlift
110kg x5
127kg x5
144kg x5
FSL110kg 5x5

Paired with, alternating between
Weighted Chins 6.25kg - 11,12,12,11,12
DB Incline Bench 32.5kg - 10,11,11,10,9

Face Pulls x110
Main work done in about 32 I think

Food for today
Pre workout - 1 scoop whey, banana, black coffee
Post workout - x2 slice rye bread, x2 eggs, 100ml liquid egg whites, 60g smoked salmon
Meal 3 - 200g lactose free Greek yogurt, 1 scoop beef isolate, mixed berries
Meal 4 - Healthy meal prep
Meal 5 - Slow cooked lean pork loin, not sure what with, 1 sq dark chocolate

5 Likes
1513

First thing - Easy Conditioning, 2 mile weighted vest walk, fasted.

Late morning
Krypteia - second cycle 5s week, workout sixteen

Swiss Bar Bench
55kg x5
64kg x5
72kg x5
FSL 55kg 5x5

Paired with, alternating between
DB SLDL (shrug at top of rep) 40kg - 5x10
BB Landmine 45kg on bar - 5x10

Pullaparts x loads
Done under 30 mins

Weighed in this morning at 215.6lbs so nicely back on track. Getting a couple of comments on leanness over past couple of days which is a nice barometer.

Food for today
Pre workout - 50g oats, skimmed milk, 1 scoop whey, 1 tbsp peanut butter, banana
Post workout - lean beef mince cooked in tomato sauce, pasta
Meal 3 - 50ml egg whites, 3 eggs, 60g smoked salmon, 1 slice rye bread
Meal 4 - pack of curators, apple
Meal 5 - Korean BBQ beef, white rice, side salad, low fat protein dessert

6 Likes
1514

Krypteia - second cycle 3s week, workout seventeen

BB Squat
113kg x5
130kg x5
146kg x5
FSL 113kg 5x5

Paired with, alternating between
DB Incline Bench 32.5kg - 5x10
DB chest supported row 32.5kg - 5x11

Face Pull x100
Done in under 42

This kicked my arse this morning, had quite a carby meal for dinner as well. Not progressing on the pressing movements which I know will partly be down to dieting for fat loss but think my injury recovery is stalling a bit, physio tomorrow. Conversely the one I’m seeing at work for my compressed disc seems to be going well as that’s bothering me less and less each week.

Food for today
Pre workout - banana, 1 scoop whey, black coffee
Post workout - x2 eggs, 125ml egg whites, x2 slices rye bread
Meal 3 - 200g lactose free yogurt, 1 scoop beef isolate, mixed berries
Meal 4 - roast beef, potatoes, mixed veg
Meal 5 - leftover Indian mixed grill, side salad

6 Likes
1515

Easy Conditioning
Circuit
Double KB clean and press 20kg x3
BW Pull-ups x5
Pallof press x10 (each side)
BW Squat x15
Face pull x20
KB swings 24kg x25
Band crunches x30
X3

Followed by 2.25 mile weighted vest walk, fasted.

Good session at the physio today, described recent symptoms with the pain and pins and needles in my hand, he did a couple of tricep reflex exercises and my right tricep isn’t activated at all which is no surprise to me. He got some weird gadget out to try and realign nerve pathways, seems to have done something pretty quick as a couple of my symptoms have gone.

Food for today
Meal 1 - omelette consisting of 2 eggs, 200ml egg whites and sprinkle of cheese plus some tomatoes
Meal 2 - healthy meal prep, 1 tbsp peanut butter
Meal 3 - x3 tikka chicken wings, 1.5 scoops whey, banana
Meal 4 - lean beef meatballs, spaghetti, side salad, 1 sq dark choc

4 Likes
1516

Krypteia - second cycle 3s week, workout eighteen

BB High Pull
46kg x5
52kg x5
59kg x5

BB Incline Bench
57kg x5
66kg x5
74kg x5

Paired with, alternating between
DB SLDL (shrug at top of rep) 40kg - 5x11
Double KB Front Squat 20kg - 5x12

Pullaparts x130
Main work done inside of 32 mins

Food for today
Pre Workout - 1 scoop whey, banana, black coffee
Post Workout - x2 slice rye, x2 eggs, 150ml liquid egg whites, 60g smoked salmon
Meal 3 - Healthy meal prep, apple
Meal 4 - 1 pack curators, 1 pre cooked chicken tikka skewer, side salad inc Sauerkraut
Meal 5 - TBC

6 Likes
1517

Easy Conditioning - 4.25 mile run, steady state.
Might swap this out next week for a go on the Norwegian 4x4 I read about a few days ago. I’ve also got a treadmill arriving today…

Food for today
Pre run - 200g lactose free Greek yogurt, 1tbsp peanut butter, 1 banana
Post run - 60g oats, lactose free semi skimmed milk, 1.5 scoops whey, mixed berries
Meal 3 - Pack of Curators, x2 hard boiled eggs
Meal 4 - Chicken and mixed veggies
Meal 5 - Chicken cooked in low fat curry sauce, white rice, 1 sq dark choc

5 Likes
1518

Yesterday
Krypteia - second cycle 3s week, workout nineteen

BB Deadlift
118kg x5
135kg x5
152kg x5
FSL 118kg 5x5

Paired with, alternating between
Weighted Chins 7.5kg - 5x10
DB Incline Bench Press 32.5kg - 5x10
Face Pull x105

Done in under 40 mins

Today
First thing - 2 mile treadmill walk

Post breakfast
Krypteia - second cycle 3s week, workout twenty
Swiss Bar Bench
60kg x5
68kg x5
77kg x5
FSL 60kg 5x5

Paired with, alternating between
DB SLDL (shrug at top of rep) 40kg - 5x10
BB Landmine Squat 45kg on bar - 1x10, 4x11
Pullaparts x140ish I think
Done in about 30

Food for today
Pre workout - 50g oats, 1 scoop whey, banana, mixed berries
Post workout - chicken and chickpea in low fat curry, white rice
Meal 3 - 1 slice rye bread, x2 rashers bacon fat trimmed off, x2 eggs, 150ml liquid egg whites
Meal 4 - 1.5 scoops beef isolate powder
Meal 5 - Lean mince, mixed veg, mash, 1sq dark choc

6 Likes
1519

Krypteia - second cycle 1s week, workout twenty one

BB Squat
122kg x5
138kg x5
154kg x5
FSL 122kg 3x5

Paired with alternating between
DB incline Bench 30kg - 11, 3x12
DB chest supported row 30kg - 4x12

Face pull x105
Done in under 32 mins

Ended up getting in a bit later so was pushed for time. Still a decent enough time to knock that out. Weekend got a bit messed up routine wise so I’m a day late with this.

Food for today
Pre workout - 1 scoop whey, banana, black coffee
Post workout - x2 slices rye bread, x2 eggs, liquid egg whites, x2 rasher bacon fat trimmed off
Meal 3 - leftover bbq lamb burger, ribs and 200g lactose free yogurt with mixed berries
Meal 4 - leftover slow cooked lamb, mixed veg
Meal 5 - chicken, white rice, side salad with low fat mayo, 1 sq dark choc

5 Likes
1520

105 reps…why not stop at 100 :rofl:

1521

Krypteia - second cycle 1s week, workout twenty two

BB High Pull
49kg x5
55kg x5
62kg x5

BB Incline Bench
62kg x5
70kg x5
78kg x5
FSL 62kg 5x5

Paired with, alternating between:
Double KB Squat 20kg - 5x12
DB SLDL (Shrug at top of rep) 40kg - 5x11

Pullaparts x170

Main work Done under 30, whole lot in about 36

4 Likes