3/5/1 FSL - c3w1d1 (gym)
31.12.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts amongst below x 160
Glute engagement band work, box walks
Box jumps x 5
Squats
Bar x 8
40kg x 6
60 x 3
70 x 3
77.5 x 3
60 x 5 x 5 (FSL)
-no accessory or cardio today, up late and got this in quick.
-upping TM by 2.5kg lower, 1.25kg upper this cycle.
3/5/1 FSL - c3w1d2 (gym)
01.01.2023 (6.45am fasted session)
Mobility, warmup
Band pullaparts x 120+ various angles during below work
Plyo pushups x10
Bench
bar x 10
40kg x 8
50 x 3
60 x 3
67.5 x 3
52.5 x 5 x 5 (FSL)
BW Dips
4 x 10 (40r)
-ss-
22.5kg DB Rows
4 x 10 (40r)
Dreadmill
17mins SSC at brisk pace
-nice session to start the year
-resting HR 62
3/5/1 FSL (gym)
02.01.2023 (6.30am fasted session)
Mobility, warmup
Conditioning, Core, Calves
a. 20kg BB thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
6 rounds completed in 17.53min.
MacGill x3 & deadbugs
2 rounds
Seated calf raise
+40kg x 4 x 10
Elliptical
10mins 12sec emom leg refresher
-added extra conditioning round
-Resting HR 63
v 3/5/1 FSL - c3w1d3 (gym)
03.01.2023 (6.45am fasted session)
Mobility, warmup
Lat band engagement stuff
Vertical jumps x nil
Hex Deadlifts
bar x 10
40kg x 8
60 x 6
77.5 x 3
90 x 3
100 x 3
77.5 x 5 x 5 (FSL)
Seated leg curls
4 x 15 (60reps)
-ss-
BW Hypers 5 x 10 (50reps)
SSC 10mins brisk pace
-solid session, got a good sweat on.
-check in pics for 2023 and @TrainForPain transformation challenge
-BW72kg, holiday period was kind, plenty of christmas food and drink
Lot’s of great work going on my friend! Happy new year! Looking good in your photos but I think I’m winning the beer gut competition. 
Good luck with the challenge!
3/5/1 FSL - c3w1d4 (gym)
04.01.2023 (6.45am fasted session)
Mobility, warmup
Bandpullaparts x180 ish
Med ball slams 10kg x 10, 8
OHP
Bar x 8
30kg x 6
35 x 3
40 x 3
45 x 3
35kg x 5 x 5 (FSL)
-ss- pullups/chins x3r (varying grip widths) - 30reps
22.5kg DB Rows x 5 x 10
-ss-
Dips BW
5 x 10
DB Curls 2 x 8
Dreadmill
10mins jog/run/brisk walk intervals for HR 152 ish max
-standard work
-resting HR 62.
-hey @TM79 it never seems to go down regardless of action here, that’s for sure… beers are tasty.
-thanks @shaneinga I anticipate a very similar set of images at the end, but adding some accountability. Food tastes so good.
3/5/1 FSL (gym)
05.01.2023 (6.30am fasted session)
Mobility, warmup
Conditioning, Carries
a. 20kg KB swings x 20
b. Twin 12kg KB devil presses x 10
c. Burpees x 10
6 rounds completed in 19.36min.
Carries
+72kg (2x KB’s) x 60paces, 60, 50+10, 45+15 (4 rounds total)
Suitcase carry
1x 20kg KB x 40paces each side x 2 rounds
Dreadmill
15mins brisk pace ssc
-tough session, made it.
-Resting HR 62
This looks like a PITA. Way to get it done! That’s a lot of rounds in 19 minutes.
3/5/1 FSL - c3w2d1 (gym)
06.01.2023 (6.45am fasted session)
Mobility, warmup
Band pullaparts amongst below x 180
Glute engagement band work, box walks
Squats
Bar x 8
40kg x 8
50 x 6
57.5 x 5
65 x 5
57.5 x 5 x 5 (FSL)
Reverse lunges
Twin 10kg DB’s
5 x 10
Dreadmill
10mins SSC brisk pace low incline HR 115 ish
-upped lunges to 10kg db’s today
-love hate relationship with the conditioning here @TM79 , defo gets the HR up.
3/5/1 FSL - c3w2d2 (gym)
07.01.2023 (6.45am fasted session)
Mobility, warmup
Bandpullaparts x160 ish
Plyo pushups x10
Bench
bar x 12
40kg x 8
47.5 x 5
55 x 5
62.5 x 5 (10r maybe rep pr?)
47.5 x 5 x 5 (FSL)
BW Dips
4 x 10, 10+8+6+4rp (68r)
-ss-
Hypers
BW x 13
+5kg 3 x 13 (52r)
Dreadmill
10mins SSC at brisk pace 75cal
-punched out 10r on higher weight, oops.
-beach last night with family, good times. back to work in a few days
First, good luck in the transformation contest!
I scrolled through your log a bit but didn’t see you ever describe the rationale for those short (10-20 minutes-ish) steady state cardio sessions you always do. Just curious, are those prescribed as part of a program, or just something you enjoy?
I see a lot of short high-intensity cardio, and lots of long low-intensity, but not a lot of short low-intensity.
Keep up the great work!
3/5/1 FSL (gym)
08.01.2023 (6.30am fasted session)
Mobility, warmup
Conditioning, Core, Carries
a. 20kg KB swings x 20
b. 25kg BB Thrusters x 10
c. Burpees x 10
5 rounds completed in 15.20min.
Carries
+56kg (2x KB’s) x 85paces (3x rounds total)
MacGill x3 & deadbugs
2 rounds
Dreadmill
15mins brisk pace ssc
-did not want to do much today, glutes still sore along with chest post last 2 sessions. Made it through for the better.
-hey @Serge_A_Storms always a pleasure having you drop in here mate, I’ve just been adding in some steps/light movement at the end of the session to essentially get some extra daily steps in. I was hitting cardio in longer blocks maybe 12 months ago - it’s kinda hung around in shorter form (10-15min cruise) at the end of most sessions.
-check in snap post carries. Some quad there I think… ha. Had gym to myself for much of this session.
3/5/1 FSL - c3w2d3 (gym)
09.01.2023 (5.45am fasted session)
Mobility, warmup
Lat band engagement stuff
Vertical jumps x 5
Hex Deadlifts
bar x 8
40kg x 8
60 x 6
72.5 x 5
82.5 x 5
95 x 5
72.5 x 5 x 5 (FSL)
22.5kg DB Rows x 4 x 13-12 (50r)
-ss-
Lying leg curls (52r)
2 x 15 (20kg)
x 12, 10 (25kg)
SSC 10mins brisk pace
-back to 5.30am alarm, working year starts today. I could go another few weeks off…
-standard lifting today.
3/5/1 FSL - c3w2d4 (gym)
10.01.2023 (5.45am fasted session)
Mobility, warmup
Bandpullaparts x160 ish
Med ball slams 10kg x 8, 8
OHP
Bar x 8
30kg x 7
32.5 x 5
37.5 x 5
42.5 x 5
32.5kg x 5 x 5 (FSL)
-ss- pullups/chins x3r (varying grip widths) - 30reps
Low incline DB bench
12.5kg DB’s 4 x 15
-ss-
10kg Plate raise 3 x 10
-ss-
5kg DB Curls (reverse negative portion)
3 x 10
10kg DB Hammer curls
2 x 10
Elliptical
10mins leg refresher 12sec on emom
-standard work again today
-resting HR 60, dropping back nicely
Doing some great work in these last few sessions! Strong lifting. Good accessory and conditioning too. I usually do short cardio sessions after my lifting sessions as well. Then I’ll plug in some longer ones on days when I don’t lift. Looking strong in your photo too!
3/5/1 FSL (gym)
11.01.2023 (5.30am fasted session)
Mobility, warmup
Conditioning, Calves, Carries
a. 20kg KB swings x 20
b. Twin 12kg KB devil presses x 10
c. Burpees x 10
6 rounds completed in 18.50min.
Carries
+64kg (2x KB’s) x 60, 65, 70paces (3x rounds total)
Seated Calf Raise
+40kg x 10
+45kg x 10, 10
+50kg x 8+4rp
Dreadmill
15mins brisk pace ssc, HR 122 ish
-thanks @TM79 i’ve been rereading 531 forever, so have a few more accessory movements I’m keen to rotate into the mix. Coffinworm defo of interest in some coming 351 cycles too. Never been a fan of cardio, getting closer to 10k ave steps a day which feels a better target for just general movement. By end of a gym session I’m usually in the 3-4k range already.
-BW 71kg (down 1kg this year). Eliminating those post dinner snacks a winning formula (for now)
-resting HR 60 (HRV - fitbit 40ms. Rarely wear fitbit to bed, messes with my sleep. 6.16hrs sleep 77 sleep score. No suprise it’s below average, stressful work project the main culprit from yesterday)
-hya @QuadQueen been seeing some great posts on others logs from yourself recently ( @boilerman @antiquity to name just a few) on tweaks to food - was hoping I could lean on your knowledge also. Re breakfast for me, I train early, fasted (before family is up!). Breakfast say an hour after (by the time I get into work) comprises nut/seed mix into high protein yoghurt. So no carbs till 1-1.5hrs post workout. Previously completed the Surge challenge (so carbs pre and during sessions), solid results - a little fat loss, BW stayed consistent. But have since swayed back to just water. Thoughts on introducing some carbs pre/during workout? Intent is to continue to build strength, cut a little fat hopefully in the process. Not looking to bulk up (BW 72kg, circa 19-20% bf - at start of challenge at 164cm height). Any other info you need please let me know! Cheers!
Personally, I like pre-workout carbs. Surge has been great, but a banana, Ezekiel toast/honey, or even kefir/oats will do.
Looking good dude!!
You bet! I’m flattered that you’re asking!
Since you’re not a professional or performance athlete by profession, not getting any carbs until 60-90 minutes post workout isn’t such a huge deal. You’re still hitting some within a reasonable window there. I will say that since you mentioned this:
It sounds like you had good results with intra-workout carbs. Did you notice that your workouts and/ore recovery were better when you were doing the Surge? If that was the case - then yes, add that back in if you can. Pre-workout carbs might work too - but couple of questions for you:
If you’re hungry going in, then I would suggest hitting a light carb/protein and/or fat combo pre-workout. This could be a banana or slice of toast + 1 Tbsp PB or hard-boiled egg. Something small and simple. This would also be a good addition if your workouts. I would suggest this route if your workouts are 60 minutes or less.
If you’re not hungry and/or your workouts are closer to the 90 minute mark, then the intra-workout drink would likely be the best fit.
If everything feels great and you’re crushing your workouts doing exactly what you’re doing then if it ain’t broken, don’t fix it.
Something else you could try is a pre-bed carb/protein/fat snack, so that you’d head into your workout with a small buffer.
You’ve got some things to play with here, let me know which direction you’re thinking of heading and we can troubleshoot and try some different combos of the different options to find your sweet spot.
