BW 70kg
wed - rest (a few walks at lunch then to playground with family after dinner), stretching in there too.
thurs -
3 x 5 for incline bench, incline supp row, curls (maintenance)
3 x 20 light KB swings (maintenance)
cardio - eliptical 20min, ave 151 bpm
Core work - bird dogs, planks (front and side), parlof press (bands), dead bugs.
Looking back through older posts in the log…
Some decent numbers, BW steady around 68-70 back then. Similar ay 70kg now but more fat less muscle atm no doubt.
Glutes get tight, resulting in lower back dull pain.
Increasing work on longer deep stretches for glutes. MacGill big 3 plus some other complimenting core work. Going easy on dead bugs till hip flexors settle down.
Fat loss cycle atm - so some lighter maintenance level lifting work, whilst limiting hip stuff (sfa DL’s atm), but some lighter kb swings feeling fine with. then into HIIT on the elliptical or similar.
Running a 20% defecit with more focus on the good fats and high protein. And a lot less processed food.
In all my years I’ve never really focussed on diet. Sure I’ve included shakes, and upped protein for periods. But this is more of an overhaul.
I’m over twinging my back, and my bit of belly fat wouldn’t be helping things.
Anyways… this morning:
22.01.2021 Fri (am) fasted
Similar weights to yest 2x5’s (maintenance), then elliptical then core/stretch warmdown.
Hit 178 bpm max, ave 150odd over my 20mins on elliptical (HIIT)
***HIIT 30sec on 30sec off for first 10min then cruisy last 10min.
Felt good after, brutal during.
Into week 3 of Dan Johns’ 40 day program
But avoiding lower back stressors, atm:
(fasted 5.30am sessions)
Mobiilty, warmup, lighter KB goblet squats 2x10
Incline bench DB 2x5
Incline bench suppinate DB rows 2x5
Curls 2x5
Kettlebell swings x 50
Elliptical 10min HIIT, 10min SSC
Core - mcgill big three etc
BW steady 70kgs
04.02.2021 (fasted 5.30am session)
Mobiilty, warmup, lighter KB goblet squats 2x10
Incline bench DB 2x5
Incline bench suppinated grip DB rows 2x5
Curls 2x5 ss Kettlebell swings x 50 ss abwheel 2x8
Elliptical 10min HIIT, 10min SSC
Core - mcgill big three etc
Similar sessions of late, brough back in DL’s but light in weight.
10.02.2021 (fasted 6.00am session)
Mobiilty, warmup, lighter KB goblet squats 2x10
DL 2x5
Incline bench DB 2x5
BB Curls 2x8 ss Kettlebell swings x 40 ss ab wheel 2x8
Elliptical 10min HIIT, 10min SSC
11.02.2021 (fasted 6.00am session)
Mobiilty, warmup, lighter KB goblet squats 2x10
DL 2x5
Incline bench DB 2x5 - jumped to 20kg DB’s (17.5’s were being used)
BB reverse curls 2x8 ss Kettlebell swings x 25,25 ss ab wheel 2x8
Elliptical 10min HIIT, 10min SSC
*Embracing the suck after less than stellar sleep.
12.02.2021 (fasted 6.00am session)
Mobiilty, warmup
DL 2x5
Incline bench DB 2x5 - jumped to 20kg DB’s (17.5’s were being used)
BB reverse curls 2x8 ss Kettlebell swings x 30,20 ss ab wheel 2x8
Elliptical 10min HIIT, 10min SSC (peak HR 182ish)
Face pulls x 5 sets
Stretching
13.02.2021 (fasted 6.00am session)
Mobiilty, warmup
DL 2x5
Incline bench DB 2x5 - 20kg DB’s
BB reverse curls 2x8 ss Kettlebell swings x 25,25 ss ab wheel 2x8-10 ss Face pulls x 3 sets
Elliptical 10min HIIT, 10min SSC
Stretching
14.02.2021 - rest day
15.02.2021 (fasted 6.00am session)
Mobiilty, warmup
DL 2x5 worked up to 50kg
Incline bench DB 2x5 - 20kg DB’s
BB reverse curls 2x8 ss Kettlebell swings x 25,25 ss ab wheel 2x8-10 ss Face pulls x 2 sets
Elliptical 10min HIIT, 10min SSC
Core work: McGill x3 + bird dogs
Stretching
16.02.2021 (fasted 5.30am session)
Mobiilty, warmup
DL 2x5 worked up to 50kg
Incline bench DB 2x5 - 17.5’s DB’s
BB reverse curls 2x8 ss ab wheel 2x8-10
Kettlebell swings x 25,25
Elliptical 10min HIIT, 10min SSC
Core work: McGill x3
Stretching
17.02.2021 (fasted 5.30am session)
** Left trap niggles - physio yest
Avoid upper till it settles, legs it is.
Mobiilty, warmup
KB Goblet squats
Yoga ball leg curls x3 x 6-10
Single Leg curls (seated machine) x3 sets - lower weight, slow negative on the reps
Leg extension (seated machine) x3 sets - lower weight, slow negative on the reps
standing calf raises x3 sets x 10
Elliptical 10min HIIT, 10min SSC
Stretching - glutes, neck
18.02.2021 (fasted 6am session)
Mobiilty, warmup
machine leg curls - slow tempo, lighter weight x25, 20
DL 2x5 worked up to 50kg
Incline bench DB 2x5 - 17.5’s DB’s
BB reverse curls 2x8
ab wheel 2x10 ss Kettlebell swings x 25,25
Bike 10min SSC
Core work: McGill x3
Stretching
19.02.2021 (fasted 5.30am session)
Mobiilty, warmup
goblet squats
DL 2x5
Incline bench DB 2x5
BB reverse curls 2x10 ss ab wheel 2x10
Kettlebell swings x 25,25
Elliptical HIIT 30sec all out, 60 sec slow recovery - 10x sets = 15mins, then another 10min SSC
Some core work and stretching
(BW yesterday am was circa 68-69kgs)
Weekend logs catchup…
20.02.2021 (fasted 6.00am session)
Mobiilty, warmup
goblet squats ss clockwork lunges (front foot elevated on 2 plates)
DL 2x5
Incline bench DB 2x5
BB reverse curls 2x10 ss ab wheel 2x10
Kettlebell swings x 40
Elliptical HIIT 30sec all out, 60 sec slow recovery - 10x sets = 15mins, then another 10min SSC
Stretching
…
21.02.2021 (fasted 6.00am session)
Mobiilty, warmup
goblet squats
DL 2x5
Incline bench DB 2x5
BB reverse curls 2x10 ss ab wheel 2x10
Kettlebell swings x 25,25 ish
Elliptical 20min SSC at 135 bpm ave
Core - macgill x3 and bird dogs
stretching
…
22.02.2021 (fasted 5.30am session)
Mobiilty, warmup
goblet squats ss band pullapart work
DL 2x5
Incline bench DB 2x5
DB hammer curls ss ab wheel 2x10
Kettlebell swings x 20, 20
Elliptical 20min SSC at 125 ave bpm (higher friction setting though)
Core + stretching
(BW 70kgs)
23.02.2021 (fasted 5.30am session)
Mobiilty, warmup
goblet squats ss clockwork lunges
band pullapart work
push ups / banded rows ss leg curls (4 sets)
Kettlebell swings x 25, 25
Elliptical 15mins HIIT 30sec on, 60sec slow tempo rest, then 10min SSC
Hip/glute stretching
**left trap/shoulder a tad angry, working thru lighter weight stuff, mobilty, plenty of stretching.
24.02 - rest. off.
25.02 (fasted 6.00am session)
Mobiilty, warmup
Rhomboid activation work
Spinal flexibility work - 40mins
Treadmill 10-15min ish pushing the HR to 150+
26.02 (fasted 5.30am session) - deload week - lighter weights and 10min elliptical - 12s at 70% EMOM
27.02 (fasted 6.00am session) - post chiro/massage work from fri noon, plenty of sore spots. Hit some hammy’s, lunges, goblet squats. Avoided anything needing much shoulder/trap input. SSC at the end.
28.02 (fasted 6.00am session)
Mobiilty, warmup
Rhomboid activation work
Lighter KB work again, KB DL’s, KB lunges, loaded carries, HIIT/SSC
01.03 (fasted 5.30am session)
Lighter work still.
KB Goblet squats, Lighter DL’s, plenty of face pulls, hypers, SL hip thrusts (+6kg KB) 3x10 ss inverted rows, 15min HIIT.
02.03 (fasted 5.30am session) - deload week
Squats
bar x8,
6kg KB on band (one side only) x 8 RHS, x8 LHS (wobble, stability, waking up the core)
30 x 8
40 x 8, 8
Standing calf raises (smith machine)
bar x 10
+20 x 12
+30 x 12
+40 x 12, 8+4
Elliptical 10min - 12s at 70% EMOM
Core - macgill x3 + dead bugs
03.03 - deload week, rest day.
am - some spinal flexibility work
Usual 3km lunch walk
BW 67kg (trending down from 70 a month or so ago)
04.03 (fasted 5.30am session) - deload week
**Rhomboids and traps – light soreness. Gone by end of workout. Dry needling yesterday at physio has helped a lot.
Plenty of warmup and mobility shoulder stuff early
light DB uppercuts ss KB goblet squats
OHP – bar then 25kg total to 12r sets x3 ss facepulls
Hypers 3 x 10r
Light DB Front raises 3 x amrap
Elliptical HIIT 30s on then 30s off for 10min, then 15min SSC at 130 ish bpm
…
Typical breakfast of late (meat patties and veg/egg slice - premade on sunday arvo for the week)
