@ChongLordUno - I need a burpee work out. Simple but effective. I’m going to add a 60kg sand bag dead lift to the end if that changes much?
I was thinking 10 reps EMOM for 10mins. But this feels too “easy”. Do you have any thoughts on a midway hard work out?
To be honest @carlbm mate , if you’re not burpee hardened then 10 EMOM will knock you on your back
If you are then 100 unbroken with a squat chaser will work the body
This was my night
A&E - kid got massive stomach cramps. Suspected appendicitis. Turns out he just has really bad stomachache.….
Oh mate, stuff like that always happens in holiday! Good to see you refocus on the right goals for you!
What holiday is it over there?
Probably a terminology thing I meant he’s on holiday (taking time off work and going away) not a specific holiday… in the UK we don’t need a specific holiday to go off - we get 28 data a year minimum (includes 8 statutory days) and a lot of employers give more.
We just got home last night. Today was out 1st day back (only spent 4 nights away in the end).
But well worth it.
Yeah once you get the right goals in mind you know why you are doing it - and the process becomes a touch more tolerable.
Well - I think you are right. I never made 10 EMOM for 10. I did 7 EMOM for 10. I also negated the mountain climbers / knee to stomach bit. I added a 60kg sand bag deadlift each rep. I figured I was okay.
Honestly thought. Burpees have been a no go for sometime. As I get older my hips don’t deal with bringing my feet under me very well. But the fact the sand bag has my hand 200mm off the floor means it’s no issue. I’m happy to add them back in.
I will also add my burpees now look like a wrestling/MMA sprawl. But I’m not bothered. I was blowing HARD.
Video below
AND brought a new strong man log. I was going to work out in the garden and use it but it’s a bit blowy still. So tomorrow.
Fuck off with “getting older”. You’re younger than me aren’t you?
Hope the lads ok.
Prove you are British with one quote. LOL. I’m 36. Almost 37. Weeks away.
Really good thanks. Almost 100% recovered. He is in the crappy stage where he has a stomach ache because he is so hungry. But like wise - he won’t eat because he has a stomach ache and he was sick a few nights back.
I meant to say earlier - your housing situation looks a bit shit dude. I do hope you are going to be okay. Its a shitty world. I’m genuinly only around the corner (well 1h or so) and if you ever find yourself in a bind - I’m on call. Just give me enough time to check the forums and stuff.
Thats a very generous offer mate, thank you. I’m sure we’ll be fine. Could be the making of us, you never know.
You looked burst there mate. Full shaking stevens mode
Whats the point in it all if you can’t be nice?
I was done. I’m glad I did 7’s and not 10’s. Those things are hard. I forgot how hard. I mean its “just” laying down and then standing up. It should be fairly simple. As it happens - it is not.
I was also focused on keeping the exercise quick. I wanted to work as hard as I could. Push the CV. I could have plodded through and taken 45 seconds to do the 7 reps. But this is not the point of HIIT. Its about oxygen debt. Create that massive oxygen dept at the start of the set and try and catch up before the end.
I sometimes feel people forget that HIIT is HIGH INTENSITY interval training. The exercises duration is short but it has to be killer. I mean if low intensity interval training worked I’d do it. But to my knowledge it does not.
Rant over.
Great work on the inclusion of the burpees and @ChongLordUno is right you looked fully nackered after that session😂
I was not in a good place. I had a lie down afterwards and it took so long to bring my breathing back down I started to worry. It was like there wasn’t enough oxygen in the air. It was a pretty sucky experience. But it will make me fitter and stronger and less fat.
I’m going to try it again tomorrow I think. I have log today. My new log! I can’t wait.
Oh - Body weight news. Down to 113kg. This is 3kg down in 3 weeks (ish). Not really following a diet. I’m just not worrying if I get hungry. I can go an hour or 2 before needing to eat.
Still to windy in Kent to train out side. So sand bag work out.
This daily work thing is a DRAG.
My sand bag has opened a load of work outs up to me. I can train my back indoors. I can do burpees again. It’s just about heavy enough to make squats shit at 50 reps. All of which leave me with 0 excuses.
1/4h and I can be done. It’s not the most effective work out. But it is effective. And will sir change.
Today was my 200rep work out which will soon move to 220/240reps as I add 1-2 more reps each set. This feeds right into where I want to be right now. Imagine if I could do 5 sets of 20 or 100 reps of each of these. Then 100 each unbroken. Not only would I look amazing but bragging rights?
Video of my squats. I do 20,15,10,5. But I lost count on the last l 5 and I think I did 6? Not watched it back.
No exercise yesterday. Really busy and I had to stay away from 08:30 until 03:30.
Today I did the challenge @T3hPwnisher showed me. Over head reps in 30mins with 70% body weight. I dropped the rep weight to 62%. As I was planning on cleaning each rep. But after 5 sets this was too much.
Over all I managed 125 reps. With 50 cleans.
Happy enough. I think I will focus on getting this to 120 all with a clean soon. Maybe 2 reps every 30 seconds.
Lent is coming. And as I stated above I want to observe Lent this year. 1/2 for health and 1/2 for faith reasons.
What I’m giving up - is being ill disciplined with food. It sounds a little bit “abstract” - but hear me out.
I like healthy food. But I often find myself eating bad food through being ill disciplined. Either by not doing correct meal prep or just “oh this one wont hurt”. Well do that once a day and that’s 7 bad food choices a week. And thats just snacks. Add in no meal prep and it all adds up.
So I will be eating a very basic diet. Of eggs when I wake. With the rest of my meals being chicken stew, chicken stir fry and chilli. For 6 weeks.
Training will continue as is. This is not a “cut” as such but I do expect to lose weight. As I will be exercising everyday.
More on that below as I come up with a new plan of attack on that front.
So todays workout: Strength focus.
Front Squat - 140kg for 5. I have got 6 with this before. But the fact is - I almost missed rep 6. And it is not my legs that give up. But my core and I find it hard to breath. I have no idea how to fix that little problem. Maybe some front yoke? It is exactly the same feeling I have just before I pass out on the wheel of pain thing.
Drop set - 3x5 at 110kg.
Then back squats 110kg x 20. I got all the way to 16 before having to take a break. Then 2 deep breaths and squeeze out the last 4.
This was easy enough. I feel that the policy of “fixed weight” and then own then weight before moving on is a good one. I will not add weight to my front squat until I can use 160kg as a working weight for a set of 6 or 2 sets of 4. The same goes for press at 80kg. To get there I will use a 3 weekly progression starting next week:
W1 - 3 sets of fixed weight.
W2 - 2 sets of fixed weight.
W3 - 1 set of fixed weight.
I will also do a few drop sets after each. And on press days I will be adding Kroc rows. I will keep this at a weight until I can do 30 reps. Then add some.
The aim is - once I can get 10 reps or so out in week 3. And this “should” mean I can handle the next weight up. Once I jump I will move 10kg for upper and 20 for lower.
Aside from this I will be doing conditioning / strength work.
I think this should work:
Monday: Front Squat
Tuesday: Sandbag conditioning work
Wednesday: Log / conditioning
Thursday: Sand bag conditioning work
Friday: Press/Kroc row
Saturday: Random - who knows.
Sunday: Yoke - I think 2-4 heavy for strength and then a few lighter for conditioning.
I fixed that for you …LOL
