I don’t really count them until I’m done, template calls for 100-200 anyways
2 Likes
Yesterday
Easy Conditioning - 4.75 mile run, steady state
Today
Krypteia - second cycle 1s week, workout twenty three
BB Deadlift
127kg x5
144kg x5
161kg x5
FSL 127kg 5x5
Paired with, alternating between
DB Incline Press 32.5kg - 5x10
Weighted Chins 7.5kg - 5x10
Face Pull x60
Done in about 38 mins, need to catch the face pulls back later/tomorrow
Food for today
Pre workout - 1 banana, 1 scoop whey, black coffee
Post workout - x2 slices rye bread, x2 eggs, 150ml liquid egg whites, x2 rasher bacon with fat trimmed off
Meal 3 - x2 piri piri chicken skewers, apple
Meal 4 - Healthy meal prep, low sugar/fat protein dessert
Meal 5 - Lean beef meatballs, mixed veg, mash potato, 1 sq dark choc
This will be my last day of healthy eating for a week or so…
5 Likes
Holiday?
Yes mate, off to Isle of Wight for a week, just in time for the weather turning shite. Enjoy Italy!
Krypteia - second cycle 1s week, workout twenty four
Swiss bar bench
64kg x5
72kg x5
81kg x5
FSL 64kg 5x5
Paired with, alternating between
Landmine Squat 45kg on bar - 5x12
DB SLDL (shrug at top of rep) 40kg - 5x12
Pullaparts x150
Done in about 31
That’s me done for a week and done with Krypteia. Wanted to just run the first block and will be continuing with the fat loss once I get back. Weighed in at 215.4 this morning which gives me just over a 7lb drop in 6 weeks. Hopefully a week off boosts my metabolism up and I can carry on dropping fat once I’m back.
7 Likes
Titanium Knicknacks, prep week 1, TM setting
Trap bar deadlifts
Bar x10
77kg x5
97kg x5
127kg x5
147kg x1
167kg x5
187kg x5 - TM
Accessory
T Bar Row 70kg on bar
Belt squats 70kg on bar
DB Bench 25kg
Neck harness raises 10kg
X3x10
Good week away, didn’t do loads so actually feel fairly refreshed. Ate too much of course however the lifting belt still fits the same notches before I went away. Got a couple of band and bodyweight workouts in plus pushing a 100kg load (which is what we worked out my daughter plus wheelchair plus accompanying items was) up some real steep hills a few times.
After the first couple of days my shoulder has barely given me a lick of pain which I don’t think is a coincidence so I’m going to go with an extended period of no compound pressing. So might as well go and do the Titanium Knicknacks template and see what happens. Been looking a bit more on progression and rehab exercises, T Bar rows and DB Bench mentioned a few times so put them in today and we’ll see if any pain comes on.
187kg felt heavy but easy enough for 5 reps to use as a TM and one I’ll be able to progress nicely on.
7 Likes
Yesterday - Easy Conditioning, 4.75 mile run
Today
Titanium Knicknacks, prep week 1, TM setting
BB Floor Press
Bar x10
40kg x5
50kg x5
60kg x5
70kg x3
75kg x1
82kg x5 - TM
10 sets of pullaparts between each set
SSB Squats 100kg - 5x5
Accessory
Overhead Plate Raises 20kg - 3x15
Pallof Press - 3x15 (each side)
KB 1 arm Row 32kg - 3x15 (each side)
Looked back at few training notes and saw doing the floor press didn’t give my shoulder any problems so I’m going to throw it in. Did a few nice easy sets on the SSB and felt my quads light up, will go TM setting on it on Wednesday.
6 Likes
I’ve got about 5 years of lifting data in my pervious books and I’ve realised (after reading what you wrote) i never really use that data for anything useful!
Glad you had a good break.
1 Like
ES4FL style workout
HLR - 3x10
Weighted Chins 15kg - 3x3
KB DL 32kg - 3x3
KB clean and press 20kg - 3x3
KB Swings 24kg x60
Followed by 2.25 mile walk, fasted.
Food for today
Meal 1 - 150ml egg whites, x3 eggs, 60g smoked salmon
Meal 2 - 200g lactose free Greek yogurt, 1 scoop whey, 1tbsp peanut butter, mixed berries
Meal 3 - pre cooked chicken, side salad, apple
Meal 4 - shredded beef, mixed veg, mashed potatoes, 1 square dark choc
Meal 5 - 40g oats, .5 scoop whey, scattering of berries, semi skimmed milk
6 Likes
Titanium Knicknacks, prep week 1, TM setting
SSB Squat
Bar x10
60kg x5
80kg x5
100kg x5
120kg x3
132.5kg x1
145kg x5 - TM
WALRUS
Squats x125
Pressups x50
Chins x25
In 8kg vest, done in 10:30 without really pushing it.
Squats were a little slow on last rep of top set but got in a bit of shit position to start with, I’m good with that as a TM as I know I can progress reasonably well. Walrus started quite light as well to give plenty of room for progression.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 slices rye bread, x2 eggs, 100ml egg whites, x2 rashers bacon fat trimmed off
Meal 3 - Pack of curators, apple
Meal 4 - Lean beef chilli and white rice, low fat/sugar protein dessert
Meal 5 - Lean beef meatballs, pasta, side salad, 1 sq dark choc
6 Likes
Easy Conditioning
3.5 mile run, steady state. Knee feeling a bit off so pulled up earlier than planned
Food for today
Meal 1 - 200g lactose free Greek yogurt, banana, 1tbsp peanut butter
Meal 2 - 60g oats, lactose free semi skimmed milk, 1.5 scoops whey, mixed berries
Meal 3 - 150ml egg whites, x2 eggs, x2 rashers of bacon with fat removed
Meal 4 - Tuna salad
Meal 5 - Lean beef mince, mixed veg, potatoes, 1sq dark choc
6 Likes
Titanium Knicknacks, prep week 1, TM setting
Bent over BB row
Bar x10
40kg x8
50kg x5
65kg x5
75kg x3
90kg x1
105kg x5 - TM
Flat Db Bench 27.5kg - 3x10
Walrus
125 squats
50 press-ups
25 chins
With 9kg vest done in 11:15
Meal 1 - 50g oats, 1 scoop whey, banana, semi skimmed milk
Meal 2 - 2 slices rye bread, 150ml egg whites, x2 eggs
Meal 3 - healthy meal prep, low fat/sugar protein dessert
Meal 4 - 1.5 scoops beef isolate
Meal 5 - TBD
5 Likes
Titanium Knicknacks, cycle 1, 5s week
Trap bar Deadlift
122kg x5
140kg x5
159kg x5
FSL 122kg 5x5
Accessory
Walrus training:
Single leg squat x50 (each leg)
Press-ups x50
Chins x25
In 10kg vest
Followed by
Neck harness raises
Shoulder rehab
Well I’ve started it now and there’s no backing out. Strength and supplemental work done in about 15, Walrus done in under 10.
Weigh in yesterday at 213.8 which is about 1.5lbs less than when I went away the week prior which I’m quite surprised about tbh. Does back up my own opinions about what I need to do when I start stalling and it’s normally about the 7-9 week mark once
I’m dieting. However I didn’t eat much on Friday night so that may have contributed a little too.
Food for today
Meal 1 - 1 scoop whey, cereal
Meal 2 - x2 slices rye bread, x2 eggs, 150ml egg whites
Meal 3 - x5 chicken wings, side salad
Meal 4 - 200g Greek yogurt lactose free, mixed berries, 1 scoop beef isolate
Meal 5 - slow cooked beef or lamb (depends what I pickup later), mixed veg, potatoes, 1 sq dark choc
5 Likes
First thing - Easy Conditioning
Banded Deadbugs - 3x10 - first time doing these, they light my core up
Banded Side raises - 2x15
Banded Thrusters - 3x20
KB Swings x60
Followed by 2.5 mile weighted vest walk, fasted.
Later on in the morning post breakfast
BB Floor Press
53kg x5
62kg x5
70kg x5
FSL 53kg - 5x5
Accessory - Walrus
Squats x125
Pressups x50
Chins x25
All whilst wearing 10kg vest
Strength work done in about 10, Walrus in 10:30
Food for today
Meal 1 - 50g oats, 1.5 scoop whey, mixed berries, semi skimmed milk
Meal 2 - x3 slices Rye bread, x2 eggs, 125ml egg whites, x2 slices bacon fat trimmed off
Meal 3 - pack of curators, low fat protein dessert, apple
Meal 4 - 1.5 scoops beef isolate
Meal 5 - gammon with noodles and veg as stir fry, 1 sq dark choc
5 Likes
Yesterday
4.5 mile run, steady state. Enjoyed this one in the decentish weather
Food
Meal 1 - 200g lactose free Greek yogurt, banana, 1tbsp peanut butter
Meal 2 - 75g oats, lactose free semi skimmed milk, 1.5 scoops whey, mixed berries
Meal 3 - 125ml liquid egg whites, x2 eggs, 60g smoked salmon
Meal 4 - Chicken breast and salad
Meal 5 - Chicken + lamb skewers, lamb meatballs, white rice, side salad, 1 sq dark choc
Today
Titanium Knicknacks, cycle 1, 5s week
SSB Squat
94kg x5
109kg x5
123kg x5
FSL 94kg - 5x5
Done in under 19 mins
Walrus
Split Squats x50 (each leg)
Pressups x50
Chins x25
Wearing 11kg weighted vest, done in about 11 mins
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - 125ml egg whites, x2 rashers bacon (fat trimmed off), x3 slices Rye bread
Meal 3 - leftover skewers and meatballs, side salad, apple
Meal 4 - White rice, stir fried gammon with veg, low fat/sugar protein dessert
Meal 5 - TBC
5 Likes
Titanium Knicknacks, cycle 1, 5s week
BB Bent over Row
68kg x5
79kg x5
89kg x5
FSL 68kg - 5x5
Walrus
Squats x125
Press-ups x50
Chins x25
Wearing 11kg vest
Followed by 20 mins weighted vest walk 20kg
First week under wraps, first time I’ve done any kind consistency with the Walrus training and progressing nicely with it.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - 125ml egg whites, x2 eggs, x2 rashers of bacon fat removed, x3 slices rye bread
Meal 3 - chicken breast pieces, apple
Meal 4 - healthy meal prep, low fat/sugar protein dessert
Meal 5 - white rice, chicken in low fat curry sauce, sauerkraut, tomatoes and mushroom, wholemeal pitta, 1 sq dark chocolate (probably a bit too much in hindsight)
5 Likes
Accessory/Pump day
1.25 mile treadmill walk fasted
Face pull 3x20
DB Bench press 30kg - 3x10
KB 1 arm row 32kg - 3x15 (each arm)
Back extensions BW - 3x15
Banded 1 arm OHP - 3x15 (each side)
Glenn B shrugs 15kg each hand x100
Banded dead bugs 2x10
Meal 1 - 200g Greek Yogurt, banana, 1 tbsp peanut butter
Meal 2 - 75g oats, lactose free semi skimmed milk, 1.5 scoops whey, mixed berries
Meal 3 - healthy meal prep
Meal 4 - pack of curators, small handful of nuts, 1 scoop beef isolate
Meal 5 - either lean beef mince or lean beef meatballs and pasta, side salad and 1 square dark choc
6 Likes
Titanium Knicknacks, cycle 1, 3s week
Trap bar Deadlift
131kg x5
150kg x5
168kg x5
FSL 131kg - 5x5
Walrus
Single leg squat x50 (each leg)
Press-ups x50
Chins x25
Wearing 12kg weighted vest
Neck harness raises 15kg - 4x15
Some rehab stuff
Strength done in under 13 mins, walrus in under 11 mins
Meal 1 - 1 scoop whey, banana
Meal 2 - pasta and lean beef mince in sauce
Meal 3 - slow cooked beef, mixed veg and potatoes
Meal 4 - leftover mixed grill meat, 200g Greek yogurt, mixed berries
Meal 5 - 150ml egg whites, x2 eggs, x1 slice of rye bread
Happy Father’s Day to all you other dads, we’re doing awesome work
7 Likes
Titanium Knicknacks, cycle 1, 3s week
BB Floor Press
57kg x5
66kg x5
74kg x5
FSL 57kg - 5x5
Walrus
Squats x125
Pressups x50
Chins x25
In 12kg weighted vest, followed by 20 min walk with 20kg vest
Didn’t clock all the timings today. Superset presses with mix of light 1 arm row, pullaparts and glute rehab work.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 slices Rye bread, 150ml egg whites, x2 eggs, 60g smoked salmon
Meal 3 - Few pieces of chicken tikka breast, low fat/sugar protein dessert, apple
Meal 4 - Coated chicken breast, mixed veg
Meal 5 - left over beef cooked in something as yet tbd, white rice, 1 sq dark choc
6 Likes
Easy Conditoning
5 mile run, steady pace. Done in about 47 mins, should start recording these for progression.
Food for today
Meal 1 - 200g Greek yogurt, peanut butter 1tbsp, banana
Meal 2 - 60g oats, 1.5 scoops whey, mixed fruit, semi skimmed milk
Meal 3 - pack of curators, almond bar
Meal 4 - tuna, side salad
Meal 5 - 1 scoop beef isolate
Meal 6 - BBQ: 2 lean burgers, couple of kebab skewers, side salad, corn on the cob and white rice
Bit heavy in fats today
4 Likes
Titanium Knicknacks, cycle 1, 3s week
SSB Squat
102kg x5
116kg x5
131kg x5
FSL 102kg - 5x5
Done in 20 mins, need to find a better rhythm with these. Not getting into an optimal position and the top set felt like a grind. Started getting a shooting sensation in my right glute after the top set. 2 squat workouts in and I’m remembering how much I hate the SSB.
Walrus
Split squat x50 (each leg)
Press-ups x50
Chins x25
In 13kg vest done in under 10 mins, followed by some rehab and recovery.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - 100ml egg whites, 2 eggs, 2 rashers of bacon with fat trimmed off, 2 slices rye bread
Meal 3 - leftover bbq meat, corn on the cob, apple
Meal 4 - healthy meal prep, low fat/sugar protein dessert
Meal 5 - chicken with something, not sure what yet
4 Likes