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

Titanium Knicknacks, cycle 1, 1s week

Trap bar deadlift
144kg x5
163kg x5
182kg x5
FSL 144kg 5x5

Under 15

Walrus in 17kg vest
Split squat x50 (each leg)
Press-ups x50
Chins x25

Followed by couple of sets of pipe work.

Strength in 15, walrus in 12.

Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 eggs, x2 slices rye bread
Meal 3 - 200g lactose free Greek yogurt, 1 scoop beef isolate, mixed berries
Meal 4 - healthy meal prep, chicken
Meal 5 - chicken with either salad or veg plus potatoes, 1 sq dark choc

7 Likes

Easy Conditioning - 3.25 mile weighted vest walk. Fasted till after I did this which ended up being after 12.

Meal 1 - pack of ready cooked chicken, 1 scoop beef isolate, mixed berries and banana, semi skim lactose free milk
Meal 2 - pack of curators, tin of tuna
Meal 3 - BBQ, got some beef brisket burgers, lean chicken burgers and kebabs. Go with some rice and couple of wholemeal buns

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Titanium Knicknacks, cycle 1, 1s week

BB Floor Press
63kg x5
71kg x5
80kg x5
FSL 63kg - 5x5

Walrus in 17kg vest
Squats x125
Pressups x50
Chins x25

Strength in under 13, Walrus in under 13. Followed by some shoulder rehab and pipe work. Followed by 25 min weighted vest walk.

Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 rashers bacon fat removed, x2 eggs, 125ml egg whites, x2 wholemeal cobs
Meal 3 - Leftover BBQ meat, pear
Meal 4 - Healthy meal prep, low fat/sugar protein dessert
Meal 5 - TBC

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Easy Conditioning
5 mile run, steady state.

Food for today
Meal 1 - Chicken breast, wholemeal cob
Meal 2 - 75g oats, 1.5 scoops whey, semi skim lactose free milk, mixed berries, 1tbsp peanut butter
Meal 3 - Lean steak and chicken, pear
Meal 4 - Breaded chicken steak, mixed veg
Meal 5 - Chicken in low far curry, white rice, 1sq dark choc

Weigh in today at 213lbs which has been stagnant now for a few weeks @QuadQueen - anything you can see from a dietary side? I don’t see anywhere to easily drop calories without the detriment of training or recovery. No alcohol since being on holiday, average daily mileage walked/run is around the 6 mile mark over the past few weeks. One cheat meal a week as well. Not sure if I’m looking a bit leaner or whether its wistful thinking

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If you’re trying to really maximize the lean out, then every little thing counts. Start honing in on the small stuff - breaded chicken, any sauces on meats, oil or butter on veggies/starches, dark chocolate, and low fiber carb choices like rice. I’d also suggest getting most of your carbs post workout and cutting back on them at other meals. Also, be mindful of your portion sizes. Eat until satisfied and not stuffed.

Other factors to consider- how are your sleep and stress levels? Those can be big factors too.

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Thanks for replying

What sauces I buy are typically the ones lower in fats and sugars, of course the mrs will sometimes go rogue. I don’t really tend to argue as the alternative is she won’t cook for me, which with the hours I work would be an issue. We never have any oils or butter on veggies, sometimes we butter potatoes which I get the lower fat butter but there’s something I could cut out.

I’ll start cutting this out.

Noted, meal size I tend to be quite reserved on most meals. Carbs I could do with being more consistent on but try to avoid outside of dinner and around workouts.

Sleep, I tend to shoot for 7 hours and have a regular bedtime and waking time even on weekends. I use blue tint glasses after a set time which I think helps.
Stress upon reflection is a different story, my job can be quite stressful at times but home life is stressful 7 days a week more weeks than not with my daughters illness and health issues which is unsurprising given the hand she’s been dealt.

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Keep us posted on your progress and maybe keep track of your portion sizes and all the “extras” - sauces, margarine, etc. for a week or two and we can take a closer look at things. Don’t give up!

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Titanium Knicknacks, cycle 1, 1s week

SSB Squat
110kg x5
125kg x5
140kg x5
FSL 110kg 5x5

Done in 20 mins

Accessory
BW Circuit
Single leg squats x20 (each leg)
Chins x10
Pressups x20
Situps x25
x3 rounds

Didn’t have my weight vest to hand so did the BW circuit instead, squats moved this week really well this week but had a bit of a longer warmup.

Food for today
Meal 1 - Low fat/sugar protein dessert, banana
Meal 2 - x2 eggs, x2 rashers bacon, x2 slices rye (no butter but some ketchup)
Meal 3 - Pack of curators, 1 scoop beef isolate
Meal 4 - Healthy meal prep, mixed berries - will knock the meal prep meals on the head as these are supermarket bought and contain about 40g of carbs.
Meal 5 - Something with lean beef mince, possibly a chilli. Will skip the dark choc

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First thing - 2.3 mile weighted vest walk, fasted.

Lunchtime:
Titanium Knicknacks, cycle 1, 1s week

Bent over BB Row
80kg x5
91kg x5
102kg x5
FSL 80kg 5x5

Walrus in 17kg vest
Squats x125
Pressups x50
Chins x25

Strength done in about 9 mins, Walrus in under 14

Food for today
Meal 1 (post walk, pre workout) x1 slice Rye (thinly spread with low fat butter), x2 eggs, 125ml egg whites, 60g smoked salmon
Meal 2 - (post workout) pasta, lean beef mince, low sugar tomato sauce, banana
Meal 3 - Tin of tuna, sauerkraut, tomatos, beets, 225g Skyr, mixed berries
Meal 4 - Pork tenderloin, mixed veg, potatoes

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Current physique, posting for accountability. Following the advice given to me by quad queen for couple of days and definitely feeling a bit hungrier so taking that as a good sign.

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That sentece remind me an old photo of Arnold, where he did posing in front of crowd at some contest with text bellow - Stay Hungry. So stay hungry my friend and you will get there :flexed_biceps: btw good work :+1:

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First thing
x17 HLR
x100 KB Swings
Followed by 2 mile weighted vest walk, fasted.

11:00 Pump/Accessory workout

Standing BB OHP
Bar x10
30kg x5
40kg x5
50kg 3x5

Flat DB Bench
35kg - 2x7

1 arm DB Preacher Curls 14kg - 3x15 (RH only)
1 arm DB Tricep Ext 10kg - 3x12 (RH only)
Reverse BB Curls bar - 3x15
Shoulder rehab

Done in under 30 mins
First time I’ve done standing OHP for a couple of years and anything overhead for a few months. Just testing it out to see if I see any pain, if not then I’m going to put OHP in for next block on Friday’s as I can usually guarantee I’ll work from home so don’t need to worry about waking anyone up first thing as I have to OHP outside.

Meal 1 (post walk, pre workout) - 225g Skyr, scoop of beef isolate, mixed berries, 25g oats
Meal 2 - x3 eggs (1 large, 2 small) 100ml egg whites, wholemeal bagel, banana (added butter to bagel and ketchup, more stuff I could take out)
Meal 3 - Mixed veg (boiled) pork tenderloin
Meal 4 - 1 scoop whey
Meal 5 - TBC

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Top abs coming into view there, how lean you looking to get?

Titanium Knickknack’s, cycle 2, 5s week

Trap Bar Deadlift
124kg x5
142kg x5
160kg - 5x5
(All beltless)

BB Floor Press
54kg x5
62kg x5
70kg - 5x5

Weighted chins 10kg - 3x8, 2x7

Done as circuit, all lifting done within 25 mins, top sets inside 20.
Followed off with some shoulder rehab, neck, core and arm work plus 1 mile treadmill walk.

Interesting change of pace with this today, was pretty tough going. Not clear if Jim wants just the top sets done within 30 or the lot so went for the lot to be on the safe side.

Also on a real positive note I’ve had zero shoulder pain after the OHP work on Friday. Starting to feel like after a long time my infraspinatus may be healed.

Food for today
Meal - 1 scoop whey, banana
Meal 2 - x2 eggs, 100ml egg whites, 60g smoked salmon, x2 slices rye bread
Meal 3 - 225g skyr, 1 scoop collagen protein, mixed berries
Meal 4 - unsure yet
Meal 5 - beep brisket, mixed veg, roast potatoes

Weight came up as 209lbs yesterday, there’s an anomaly somewhere.

@rugby_lifting I got really lean 4 years back, want to get to that kind of level again. I fucked it up last time I did as once I went onto gaining I put calories up to much too quickly. So plan is to keep dieting till end of September ish and then probably start gaining for a couple of months and see where it goes.

8 Likes

AM
4 mile run, steady state

PM
Walrus in 17kg vest
Split Squat x50 (each leg)
Pressups x50
Chins x25
Done in less than 10 mins

Food for today
Meal 1 - 225g skyr, banana
Meal 2 - 75g oats, 1.5 scoops whey, lactose free semi skim milk, mixed berries
Meal 3 - Left over beef brisket, mixed veg
Meal 4 - 1 scoop collagen protein
Meal 5 - Meatballs and skewers, white rice, side salad

6 Likes

Titanium Knickknack’s, cycle 2, 5s week

SSB Squat
95kg x5
109kg x5
123kg 5x5

BB Bent Over Row
68kg x5
78kg x5
88kg 5x5 (ended up being 90kg so not to mess the plates up)

DB Bench 30kg - 4x10, 1x9

Done as circuit, topsets done in 23 mins. That was pretty tough.

Food for today

Meal 1 - 1 scoop whey, banana
Meal 2 - x2 eggs, 100ml egg whites, x2 rashers of bacon (fat removed) x2 slices Rye bread
Meal 3 - Ready cooked chicken, low fat/sugar protein dessert
Meal 4 - Turkey breast steak, side salad (no dressing) apple
Meal 5 - Chicken, potatoes, veg

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Titanium Knickknack’s, cycle 2, 5s week

Walrus training, 18kg vest

Squats x125
Pressups x50
Chins x25

Done in under 15 mins, bit of soreness today across the patch. Followed by 2.5 mile weighted vest walk. Fasted

Food for today
Meal 1 - 1.5 scoops whey
Meal 2 - x2 rashers bacon, 100ml egg whites, x2 eggs
Meal 3 - Pre cooked chicken
Meal 4 - Turkey breast steak, veg, apple
Meal 5 - Chicken in low fat sauce, white rice

7 Likes

Titanium Knickknack’s, cycle 2, 5s week

Trap Bar Deadlift
133kg x5
151kg x5
169kg 5x5

BB Floor Press
58kg x5
66kg x5
74kg 5x5

Weighted Chins 10kg - 3x9, 2x8

Topsets and chins done as circuit, done in under 24 mins. Again, tough work but doable. Feeling it with the low calories but on the plus side I think the tweaks are getting the fat loss moving again, I hit another notch on the lifting belt today which I don’t think I’ve ever hit before.

Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 eggs, 75ml egg whites, x2 rashers bacon (fat trimmed off) x2 slices rye bread
Meal 3 - Turkey breast steaks, mixed veg, apple
Meal 4 - 1.5 scoops collagen protein
Meal 5 - TBC

7 Likes

Titanium Knickknack’s, cycle 2, 5s week

Walrus
X50 single leg squats (each leg)
X50 press-ups
X25 chins
In 18kg vest

Followed by a pump workout:

Double KB OHP 20kg - 3x10
BB curls 40kg - 3x12
DB lateral raise 14kg - 3x15
KB deadbug 20kg - 3x10
DB 1 arm tricep ext 11kg - 2x10 (each arm)
DB 1 arm preacher curl 14kg - 2x10 (each arm)

Fasted. That was my last workout for a week, up in Scotland on holiday.

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Have a great vacation!