Training
10 rounds, not timed:
5 inverted row
10 push up
20 squat
Weighed in at 82.3kg yesterday morning which is essentially no change (down .1kg) from last week. It’s a little bit disappointing as my diet consistency has been great this week.
I think the main reason the weight loss has stalled is that despite training everyday, my actual activity level and output is low. Since the pull/strain/injury in my side a couple of weeks ago I’ve dropped chins and weighted vest work, so essentially the daily training is just easy bodyweight stuff which I’m efficient at.
I’m not going to change anything diet wise just yet as I’ll be moving into a new training cycle next week and am going to make an effort to up my daily intensity and output.
I would say don’t use your bodyweight on the scale as an indicator of fat loss, I’ve found it so so unreliable. I’ve taken to weighing daily at the moment and averaging the score over the week as my actual weight. But as an example, I was 89 one week and 3 days later I was 87, then back up again after the weekend
Good point and one I should definitely take into account. I know that bodyweight is essentially just a point in time number and that it fluctuates dependent on which way the wind is blowing! As long as it’s trending downwards and I like what’s in the mirror then all is good!
Training
E2MOM x 10 rounds:
5 inverted row
10 push up
20 squat
Tabata front squats using 2x10kg plates
17/05/22 - Conditioning
Recovery
1 mins cold shower
Training
1 mile run
Hill sprints - ‘Asylum Hill’
5 sprints with 1 min rest at bottom of hill
Later
Tabata front squats with 20kg + 16kg KBs
Bronson challenge done, I’m glad it’s over. I can’t really be bothered to write about it at the moment but the cool thing is that I’ve trained everyday in some form for the past 42 days.
Going forward I’m going to continue 531, with either 5s Pro or PR sets on the main lifts (depending on how I feel on the day) plus some FSL sets on squats and pressing. I’m going to continue 5x531 for bench as it’s been working very well. I’ll probably lift 2-3 days per week and assistance will be bodypart focused based on the 531 bodybuilding template. I’m going to aim to do tabata front squats everyday between now and my holiday. I’m planning on some kind of daily training, even if that’s just the tabata squats and some low intensity bike or walking, the main aim is to do something everyday though.
Had a couple of (planned) days off diet this weekend as we had family over. Back on the diet and navigating the seemingly endless social events and occasions between now and my holiday in 5 weeks!
Training
Log Press
38kg x 5
43kg x 5
48kg x 5
38kg x 8, 8, 8
100 BPA between pressing sets
Incline KB Bench
20kg + 16kg x 12, 12, 12, 9
350 Method:
Empty axle curl x 21, 11, 10 (42)
Plate laterals @ 5kg x 22, 16, 12 (50)
Filly press
16kg KB Press with 20kg KB held in Rack position x 8, 6
Later:
Tabata front squats with 20kg + 16kg KBs
Enjoyable session and a good change of pace, good pump and mad hungry afterwards!
There will be a lot of uneven Kettlebell stuff in my future as that’s all I have. I may buy another 20kg or 24kg kettlebell so I have an even pair, but for the moment I’m generally just alternating sides each set.
Weight has been all over the place today. Was 84.1kg immediately on waking, 82.5kg about half an hour later and then 81.7kg a few hours later after eating, madness! I’m may drop calories slightly next week and see what impact it has, although I’m feeling and looking leaner and training is going well so I may just carry on and re-asses in another week.
Busy day today, all day meetings in the office, a trip to the vets and my parents are still staying so just did the tabata front squats when I had 5 mins whilst making dinner. Hopefully back to a normal schedule tomorrow!
Band triceps push down x 12, 12, 12
Empty axle curl x 12, 12, 12
Band chest fly x 10, 10, 10
Later:
Tabata front squats with 20kg + 24kg KBs
Went heavier on the tabata front squats today which was pretty challenging. I think I’ll stick with the lighter weights for the time being and work on pushing the reps a bit more.
Training
20 mins easy bike
Tabata front squats with 20kg + 16kg KBs
Later:
5x6 ab wheel
5x3 box jump
Safety bar squat
63kg x 5
73kg x 5
80kg x 5
63kg x 5, 5, 5, 5, 5
5x10 Banded hamstring curl
RDL
60kg x 10, 10, 10
KB Cyclist squat
20kg x 10, 10, 10
Was only intending to do conditioning today but my schedule changed and had a free hour in the afternoon to do my squat workout. It was good, though I might rethink the assistance slightly.
Limited myself to 7 reps on each round of the tabata front squats today. Usually I get 8 or 9 reps on the first couple of rounds and then drop off to about 6 reps per round.
Training
20 mins easy bike
Tabata front squats with 20kg + 16kg KBs
Tired today so nothing crazy. 7’s across on the tabata front squats again but instead of switching hands each round I held onto the kettlebells in every other rest period and switched hands every other round.
Log Press
35kg x 5
40kg x 5
45kg x 5
35kg x 8, 8, 8
Bradford press
30kg x 5, 5, 5
Incline KB Bench
20kg + 16kg x 10, 10, 10, 10
350 Method:
Empty axle curl x 22, 15, 11 (47)
Plate laterals @ 5kg x 21, 20, 20 (61)
Band pushdown x 20, 30, 20 (70)
Seated behind the neck axle press
25kg x 8, 8, 8, 8
Later:
Tabata front squats with 20kg + 16kg KBs
Good lifting session, I supersetted the FSL sets with the bradford press which I really liked. I enjoyed the bradford press and the behind the neck pressing which I’ve never done before.
I lifted in the morning and came back later to do the tabata front squats and today is the first day I’ve really not felt like doing them. Felt really tired and run down all afternoon so they were a bit half hearted today. Plan is to eat some extra food and get some extra sleep and hopefully feel better tomorrow.
2 rounds:
Alt KB gorilla row @ 20kg + 24kg x 10
Seated band row x 15
BPA x 25
Tabata front squats with 20kg + 16kg KBs
Did my back accessory work but missed the deadlifts as my Mrs was using the trap bar. I’ll get them in tomorrow morning instead. Not done good mornings for a long time but they felt good, chins also feeling much better so going to start pushing the reps on those.
Training
5x5 ab wheel
Tabata front squats with 20kg + 24kg KBs
Bench
50kg x 5
58kg x 5
65kg x 5, 5, 5, 5, 5
100 BPA between pressing sets
Close grip Bench
60kg x 6, 6, 6
Ring dip x 5, 5, 5, 5, 5
Band chest fly x 15, 15
The lower calories are catching up with me now, been feeling very tired and short on patience the last couple of days. The last three days of tabata front squats have also been tough. Definitely looking leaner though so not all doom and gloom!
