W11 D6 (gym) Strength Building Block: boot camp session
09.10.2021 (9am session)
Pushed hard through the work on this, boot camp part of the gym’s 8 week challenge.
Lats felt it the most the day after with all those burpees and pushups amongst weighted vest work, tyre flips, shuttle runs etc. Good cardio based session that.
W1 D1 (gym) Cutting Block: 3 sets x 8r
11.10.2021 (5.45am fasted session)
Mobility, warmup
band pullaparts, various angles, between sets below, 80 ish
OHP
Bar x 8
30 x 8 x 4 sets
(0.9t)
SQUAT
Bar x 8
40 x 8
50 x 8
60 x 8 x 3 sets
Elliptical
35mins SSC HR 136 ave (6.9km)
This block:
-Lifting for maintenance, main lifting work to comprise OHP and Squats
-More cardio & HIIT work (blurgh)
-Hard cut weeks 1+2, then maintenance for a week, then tba…
W1 D2 (gym) Cutting Block:
12.10.2021 (5.45am fasted session)
Mobility, warmup
Pullups (4-5 second negative)
BW x 5, 5.
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (124 cal)
SSC
30mins at HR 130 (135 cal, 6km ish?)
-nothing pretty here, just getting the cardio done.
-1 week now into the hard cut
W1 D3 (gym) Cutting Block
13.10.2021 (5.45am fasted session)
Mobility, warmup
Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x8
40 x 8
60 x 5
70 x 5, 5
Bench
15kg DB’s x6
20kg DB’s x5, 5
-ss-
Seated row
45 x 8
60kg x 5, 5
Elliptical
Leg refresher 20mins 12sec at 70% emom (3.7km, HR 145 ish ave)
Prehab band work given time to spare (for the muscles around the knee)
-BW a tad below 70kg, so down 2kg within a week… some fat, some water no doubt.
-After two bigger sessions, defo an easier day 3 on this routine, muchly rqd
-rinse and repeat upcoming days 4-6
W1 D4 (gym) Cutting Block
14.10.2021 (5.45am fasted session)
Mobility, warmup
OHP (4 second negatives)
15 x 8
25 x 8 x 3 sets
SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 3 sets
Elliptical
40mins SSC HR 140 ave (8.1km)
-longest ever on the elliptical, dang. 250cal
-4 second negatives brutal on both lifts (adjusted weight accordingly)
W1 D5 (gym) Cutting Block:
15.10.2021 (5.45am fasted session)
Mobility, warmup
Pullups (4-5 second negative)
BW x 5, 5.
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (145 cal >> up 20 from 3 days ago in same time)
SSC
30mins at HR 130 (140 cal, 6km ish)
-legs heavy but pushed through
-sleep good early then awake from 3.30am… bah. Lower carbs wouldn’t be helping that.
W1 D6 (gym) Cutting Block
16.10.2021 (5.45am fasted session)
Mobility, warmup
Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x8
40 x 8
60 x 5
70 x 5, 5
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
45 x 8
70kg x 5, 5
Elliptical
Leg refresher 20mins 12sec at 70% emom (3.8km)
-cruisy saturday session
W2 D1 (gym) Cutting Block
18.10.2021 (5.45am fasted session)
Mobility, warmup
OHP (4 second negatives)
15 x 8
25 x 8 x 4 sets
SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 4 sets
Elliptical
35mins SSC HR 136 ave (7.5km, 225 cal)
-heavy legs post squats
-add a set (each week) to the main lifts for days 1 & 4 in this block. 2x5 for maintenance on other lifts.
W2 D2 (gym) Cutting Block:
19.10.2021 (5.45am fasted session)
Mobility, warmup
Pullups (4-5 second negative)
BW x 5, 5.
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (153 cal)
SSC
33mins at HR 130 (140 cal, 5.3km ish?)
-2 weeks into the hard cut, BW 68kg this am (down 4kg)
Congrats on the weight loss. That is a big drop in 2 weeks.
Thanks @shaneinga suprised in some respects, but i’ve also been fighting hunger so kinda goes hand in hand. 2.5 week hard cut finishes Friday, then 2 weeks maintenance level food, then repeat 2 & 2 is the plan.
W2 D3 (gym) Cutting Block
20.10.2021 (5.45am fasted session)
Mobility, warmup
Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x8
40 x 8
60 x 5
70 x 5, 5
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
45 x 8
70kg x 5, 5
Elliptical
Leg refresher 20mins 12sec at 70% emom (3.7km ish)
-cruisy standard session this one, defo feeling the legs.
W2 D4 (gym) Cutting Block
21.10.2021 (5.45am fasted session)
Mobility, warmup
OHP (4 second negatives)
15 x 8
25 x 8 x 4 sets
SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 4 sets
Elliptical
30mins 1min ON, 2min off (low speed) HR 147 ave (5km, 150 ish cal)
-slept poorly after 4am random wakeup, lack of carbs and work stresses both likely not helping on this front! Finish this cut on Friday so bring back in carbs to maintenance levels.
-defo felt above effects in the session, but got it done.
W2 D5 (gym) Cutting Block:
22.10.2021 (5.45am fasted session)
Mobility, warmup
Pullups (4-5 second negative)
BW x 5, 5.
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (140 ish cal)
SSC
30mins at HR 130 (5.6km)
-Took it a bit easier on airdyne between intense bursts
-Oats last night before bed helped sleep a lot. solid 7hrs
-Maintenance level food from dinner today, won’t overdo things but keen on some more carby goodness…
-legs defo feeling this week’s effort. Noticeable just up the standard few flights of stairs into the office
Sounds like a good plan. How many net pounds do you typically lose in those 4 weeks?
Managed 4kg in first 2 weeks, then maintenance for the next fortnight (so anticipating holding BW steady). So 4kg or roughly 9 pounds?
W2 D6 (gym) Cutting Block
23.10.2021 (6.45am fasted session)
Mobility, warmup
Band pullaparts 80+
Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x8
40 x 8
60 x 5
80 x 5, 5
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
45 x 8
70kg x 5, 5
Elliptical
Leg refresher 20mins 12sec at 70% emom (3.8km ish)
-nice to have carbs back, albeit somewhat restrained on intake.
W3 D1 (gym) Cutting Block (5 set week in main lift)
25.10.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts between main lifts 90 ish total.
OHP (4 second negatives)
15 x 8
25 x 8 x 5 sets
SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 5 sets
Elliptical
30mins 90 seconds on, 120 off, HR 145 ave (5.5km, 210 ish cal)
-better sleep always helps
-5th set added for main lift days 1 & 4
10-4. Sounds like a good plan and a little over 2 pounds per week. I have toyed with the idea of doing something similar but haven’t done it yet. I figured I would always get a bounce back once I went back to maintenance that would knock out some of that loss.
How does you strength hold up? I would think that would be a big benefit of eating this way.
@shaneinga weekends are the worst, as not at work, at home with family and little one likes to eat all day. thus more temptation! But once 8+ days had passed the body’s hunger signals seemed to dissipate.
Strength wise, not pushing the limits atm, maintenance on most lifts with OHP and Squats bringing in longer TUT with 4 sec negatives 8r sets, at 60% ish of max. Overall pullups likely a bit easier as less BW to lift!
Sleep the biggest one for me, fewer carbs = slept poorly.
Next scan was last night too.
Quick summation: 3.2kg down officially
21.2% bf (no change) - wierd, but i guess some loss of water etc all over too…
Likely overdid some carbs on the weekend post the hard cut.
Tues: Rest day today - muchly required.