Footy has finished which limited how hard I could train and how frequent as well as keeping diet as I had to be all carbed up for half of the week but now I'm free.
This is 4 weeks long and I'm not looking to get to 2% or anything and I only have measuring tape and photo's to go by anyway but we'll see how it goes.
Program wise I have the following:
- 3 strength options (deadlifts, db incline bench press paired with db rows and front squats)
- i'll be doing wts mon, wed and fri so will roll through the strength options as listed i.e. deads mon, bench/row wed, fs fri
- i also have 4 pairs worked out which are mostly full body combination exercises...anyone who did the transformation contest knows that these are great...you alternate the 2 exercises back and forth for 10mins with no rest at all with the aim being to beat your total set/rep count each successive time you do it...the weight and reps per set will stay the same for the whole 4 weeks of these, all i need to do is get more reps overall then last time...the pairs are also put together so that you only repeat the same exact workout twice in the 4 weeks
- there are 2 pairs performed each workout
- alternate days will be core stability stuff as one of discs compressed last weekend (sat) and I couldn't bend until yesturday (sat here) so I need to build that back up to where it was and more..I will put some plate pushes in these days as well and maybe some sprints, we'll see
- diet wise I'll eat as normal except for 1 change...i usually have a big bowl of cerial and a protein shake for breakfast which is about 100g carbs (i love weetbix) but i'm gonna try and do eggs, bacon and 2 slices of bread for about 25g of carbs and see if simply lowering the carb intake does anything which it should as i've had the same amount of the same food for years now so a little change should yeild big results i'd like to think
I have to go to bed now but i'll try and post it all out this week and hopefully i keep this updated...i've tried the journal thing once or twice before and i never stick to it... own i do but this one i don't
any questions then fire away
www.uponlinetraining.com
Swans05 Fat Loss Program
Moderators: Boss Man, cassiegose
don't have a scale or anything so waist measurement is the main one which was 84cms (was high 70's at the start of the year!!)
i go by strength numbers 99% of the time
bf would be maybe high teens, not sure...some abs though but i've never been below 10% so that "no abs unless single digits" isn't always right
www.uponlinetraining.com
i go by strength numbers 99% of the time
bf would be maybe high teens, not sure...some abs though but i've never been below 10% so that "no abs unless single digits" isn't always right
www.uponlinetraining.com
monday
warm up...
deadlifts 5 reps x 40kgs, 4 x 50kgs, 3 x 60kgs, 2 x 70kgs, 1 x 80kgs...had compressed disc thing last week so took it very, very easily
10min zone 1 - pistol squats with single arm shoulder press standing on a bench x 4 reps @10kgs
http://www.youtube.com/watch?v=RHD1l5DZefg
paired with
dragon flag chin up things...a pull up lifting feet up until i'm upside down then with legs out straight, lower myself down and go into next rep without feet touching the floor
x 7 and 6 cycles respectively
10min zone 2 - squat clean x 4 @ 25kgs (looking after the back again)
http://www.youtube.com/watch?v=OYFXd5CDokI
paired with
single arm inverted rows x 4
x 8 cycles each
food - same ach day really maybe a different order though
1 - eggs x 2, bacon x 2, bread x 2, 1/2 protein shake
2 - 1/2 ponnett strawberries, bbq chicken
3 - steak, veg
4 - chicken, veg
train
5 - protein shake, bowl of rice bubbles, 300ml milk, sugar
6 - shepards pie (meat, veg and potato), 1/2 protein shake
a few meals down today which was ordinary
tue - speed day 1 / core stability 1
warm up...
lateral line hops 4 x 20
lo barrier on/off jumps 3 x 15
side hold x 1min / overhead lunge x 1min @ 15kgs / singlae arm db shoulder carry x 1min x 1 cycle...was meant to be 3 cycles here but ran out of time
food the same had some roast beef and salad in the arfternoon
kept up so far...
www.uponlinetraining.com
warm up...
deadlifts 5 reps x 40kgs, 4 x 50kgs, 3 x 60kgs, 2 x 70kgs, 1 x 80kgs...had compressed disc thing last week so took it very, very easily
10min zone 1 - pistol squats with single arm shoulder press standing on a bench x 4 reps @10kgs
http://www.youtube.com/watch?v=RHD1l5DZefg
paired with
dragon flag chin up things...a pull up lifting feet up until i'm upside down then with legs out straight, lower myself down and go into next rep without feet touching the floor
x 7 and 6 cycles respectively
10min zone 2 - squat clean x 4 @ 25kgs (looking after the back again)
http://www.youtube.com/watch?v=OYFXd5CDokI
paired with
single arm inverted rows x 4
x 8 cycles each
food - same ach day really maybe a different order though
1 - eggs x 2, bacon x 2, bread x 2, 1/2 protein shake
2 - 1/2 ponnett strawberries, bbq chicken
3 - steak, veg
4 - chicken, veg
train
5 - protein shake, bowl of rice bubbles, 300ml milk, sugar
6 - shepards pie (meat, veg and potato), 1/2 protein shake
a few meals down today which was ordinary
tue - speed day 1 / core stability 1
warm up...
lateral line hops 4 x 20
lo barrier on/off jumps 3 x 15
side hold x 1min / overhead lunge x 1min @ 15kgs / singlae arm db shoulder carry x 1min x 1 cycle...was meant to be 3 cycles here but ran out of time
food the same had some roast beef and salad in the arfternoon
kept up so far...
www.uponlinetraining.com
-
fitoverforty
- VETERAN
- Posts: 3543
- Joined: Fri Apr 17, 2009 12:47 pm
What? are u kidding me? I just watched the pistol squats video demo and that looked ridiculously hard by itself, but adding the shoulder press is taking it to a whole new level! Very impressive Swansoswanso5 wrote:pistol squats with single arm shoulder press standing on a bench x 4 reps @10kgs
paired with
dragon flag chin up things...a pull up lifting feet up until i'm upside down then with legs out straight, lower myself down and go into next rep without feet touching the floor
I'm still trying to visualize the dragon chin up thing
again, I'm in awe. Thank you for starting this journal of your program, I will be learning alot, while enjoying your posts of your daily progress.
You rock, Mr. Swanso
wed
warm up...
db incline press 1 x 5 @ 25kgs, 2 x 5 @ 30kgs
paired with
db row 1 x 5 @ 40kgs, 2 x 5 @ 45kgs
10min zone - cable scoop (think of throwing a medicine ball backwards over your head) x 8 @ 11pds
paied with
db floor press w/ leg raise x 8 @ 22.5kgs
x 7 cycles each
10min zone 2 - shoulder glider w/ plank hold db row (shoulder glider is a push up position with feet on something that slides, a clipboard in case and drag yourself around using only your hands...i did 8 rows in a plank positoin with 1 arm at 1 end, dragged myself to the other, did 8 on the other arm then dragged myself backwards back to the start) w/ a 10kgs db
paired with
cable rear raise with split squat (stand side onto the stack with far arm holding cable and do 1 split squats then pull cable across tyour body until arm is abducted and straight) x 8 reps at 40pds
x 5 and 4 cycles respectively
food wise i had no bacon so went back to the wetbix for breaky with milk and suagr and a protein shake then had eggs, bacon, bread and veggies later in the day - no big deal
www.uponlinetraining.com
warm up...
db incline press 1 x 5 @ 25kgs, 2 x 5 @ 30kgs
paired with
db row 1 x 5 @ 40kgs, 2 x 5 @ 45kgs
10min zone - cable scoop (think of throwing a medicine ball backwards over your head) x 8 @ 11pds
paied with
db floor press w/ leg raise x 8 @ 22.5kgs
x 7 cycles each
10min zone 2 - shoulder glider w/ plank hold db row (shoulder glider is a push up position with feet on something that slides, a clipboard in case and drag yourself around using only your hands...i did 8 rows in a plank positoin with 1 arm at 1 end, dragged myself to the other, did 8 on the other arm then dragged myself backwards back to the start) w/ a 10kgs db
paired with
cable rear raise with split squat (stand side onto the stack with far arm holding cable and do 1 split squats then pull cable across tyour body until arm is abducted and straight) x 8 reps at 40pds
x 5 and 4 cycles respectively
food wise i had no bacon so went back to the wetbix for breaky with milk and suagr and a protein shake then had eggs, bacon, bread and veggies later in the day - no big deal
www.uponlinetraining.com
fiance was sick yesturday so had to go straight home from work so i could get her some medicine so trained today instead of yesturday
warm up...
speed and quickness - wideouts 4 x 50, vertical line jumps, 3 x 30, squat sprints x 15secs
squats - 40kgs x 5 reps, 50 x 4, 60 x 3 (back thing - glutes are very sore from this little amount of work though...i'm really concentrating on core bracing and doing slow reps to keep back tight and it's working although i'm still 70kgs off past best...it will be a long road back i think)
10min zone 1 - core walks (not sure if i made this up but it's a plank where you move yourself latyerally on all 4's...i did the length of a training mat and back 8 times for 1 set)
paired with
cable reverse lunge with single arm chest press x 4 @ 100pds
x 4 and 3 cycles respectively
10min zone 2 - 20kg plate push
paired with
single arm and leg hold db row @ 20kgs x 6 reps
x 6 cycles
warm up...
speed and quickness - wideouts 4 x 50, vertical line jumps, 3 x 30, squat sprints x 15secs
squats - 40kgs x 5 reps, 50 x 4, 60 x 3 (back thing - glutes are very sore from this little amount of work though...i'm really concentrating on core bracing and doing slow reps to keep back tight and it's working although i'm still 70kgs off past best...it will be a long road back i think)
10min zone 1 - core walks (not sure if i made this up but it's a plank where you move yourself latyerally on all 4's...i did the length of a training mat and back 8 times for 1 set)
paired with
cable reverse lunge with single arm chest press x 4 @ 100pds
x 4 and 3 cycles respectively
10min zone 2 - 20kg plate push
paired with
single arm and leg hold db row @ 20kgs x 6 reps
x 6 cycles
Re: Swans05 Fat Loss Program
so re measured on sunday night and ws a semi diaster...lost in the wrong places and stayed the same in the wrong places, even with a rather severe calorie drop (for me)...seems i'm losing size/muscle from "understumulating" (i.e. not lifting heavy enough) so i'm changing program
mon (yesturday)
warm up...
lateral line jumps 5 x 20
low barrier on/off jumps 3 x 15
deads 5 x 45kgs, 4 x 55, 3 x 65, 4 x 75, 1 x 85kgs...back felt a lot better this week
chin up x 6 @ 20kgs / single arm shoulkder press x 6 @ 20kgs / on bench pistol squat x 6 @ 10kgs x 3 cycles
today (tue) dod some core stability stuff in an hr off at work
deficit side hold x 50secs / single arm db overhead db walk x 50secs @ 10kgs / single arm shoulder db carry x 50secs @ 15kgs x 3 cycles
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
mon (yesturday)
warm up...
lateral line jumps 5 x 20
low barrier on/off jumps 3 x 15
deads 5 x 45kgs, 4 x 55, 3 x 65, 4 x 75, 1 x 85kgs...back felt a lot better this week
chin up x 6 @ 20kgs / single arm shoulkder press x 6 @ 20kgs / on bench pistol squat x 6 @ 10kgs x 3 cycles
today (tue) dod some core stability stuff in an hr off at work
deficit side hold x 50secs / single arm db overhead db walk x 50secs @ 10kgs / single arm shoulder db carry x 50secs @ 15kgs x 3 cycles
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Swans05 Fat Loss Program
wed
wu...
db row 3 x 5 @ 50kgs paired with front squats 3 x 5 @ 40kgs (working back up from low back thing the other week)
bench x 5 @ 55kgs paired with sl db rdl x 6 @ 20kgs
x 4 @ 70kgs paired with sl db rdl x 6 @ 25kgs
x 3 @ 85kgs paired with sl db rdl x 6 @ 25kgs
x 2 @ 100kgs paired with fixed arm cable rear delt raise x 12 @ 30pds
x 1 @ 107.5kgs paired with fixed arm cable rear delt raise x 12 @ 40pds
today / fri
wu...
ankle hops 4 x 10
heiden jumps 4 x 15
back squat x 5 @ 40kgs, x 4 @ 50, x 3 @ 60, x 2 @ 70, x 1 @ 80...improvement on lastw eek I only got the 3rd set here last week with hopes of getting through it all but back didn't want to
pull ups 3 x 6 @ 17.5kgs paired with glute ham raise 3 x 6
chest supported bb row 3 x 8 @ 60kgs paired with db floor press 3 x 8 @ 30kgs
see you don;t need much to get a great workout
wu...
db row 3 x 5 @ 50kgs paired with front squats 3 x 5 @ 40kgs (working back up from low back thing the other week)
bench x 5 @ 55kgs paired with sl db rdl x 6 @ 20kgs
x 4 @ 70kgs paired with sl db rdl x 6 @ 25kgs
x 3 @ 85kgs paired with sl db rdl x 6 @ 25kgs
x 2 @ 100kgs paired with fixed arm cable rear delt raise x 12 @ 30pds
x 1 @ 107.5kgs paired with fixed arm cable rear delt raise x 12 @ 40pds
today / fri
wu...
ankle hops 4 x 10
heiden jumps 4 x 15
back squat x 5 @ 40kgs, x 4 @ 50, x 3 @ 60, x 2 @ 70, x 1 @ 80...improvement on lastw eek I only got the 3rd set here last week with hopes of getting through it all but back didn't want to
pull ups 3 x 6 @ 17.5kgs paired with glute ham raise 3 x 6
chest supported bb row 3 x 8 @ 60kgs paired with db floor press 3 x 8 @ 30kgs
see you don;t need much to get a great workout
Re: Swans05 Fat Loss Program
Glad your back is improving 
Re: Swans05 Fat Loss Program
and so am i
i should also mention that i have sort of gone off the fat loss thing already but what i'll continue with is having egg/bacon/toast breakfast so carbs are cut in half (keep in post training carbs though) and with a normal heavy regime see how it goes over a month or 2...no cravings or anything yet so all is good
i should also mention that i have sort of gone off the fat loss thing already but what i'll continue with is having egg/bacon/toast breakfast so carbs are cut in half (keep in post training carbs though) and with a normal heavy regime see how it goes over a month or 2...no cravings or anything yet so all is good
Re: Swans05 Fat Loss Program
Now I am craving bacon, in all its fattening splendour
Re: Swans05 Fat Loss Program
today / sat
wu...
wideouts 4 x 40
vertical line hops 3 x 40
on spot sprint x 20secs
5 x 30m sprints
cheat meal of chicken and chips for dinner
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
wu...
wideouts 4 x 40
vertical line hops 3 x 40
on spot sprint x 20secs
5 x 30m sprints
cheat meal of chicken and chips for dinner
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;