Macro Hacks Wk 1 Day 2 The Upper Body and Ab Blast

This was lots of fun too, especially because I got to get on my pull bar again. Its the doorway one but better than nothing when working from home.

Had to use the Chin up assist but still felt good to get pulling. Thanks the the 80, 90 and recently 100lbs pull downs I've been using I dont think I've lost tons of strength so that was great.

Felt great to row with my barbell and the Stiff legged deadlifts felt much better with the barbell too :)

Push ups were tough with the renegade rows as Narrow is my weakest (and still wary after shoulder injury), so went to knees and then only 1 for every 2 sides instead of 2 in sets 2 and 3 but I will get stronger I know I will.

Again ran out of time for the Arm burner so just did one quick rnd of each move till I felt the burn!

Love these workouts and I can feel my body changing already!! I think I'm eating a little too much maybe but I need an excess to grow so wee how we go.

Macro Hacks Wk 1 Day 1 The Leg Destroyer

So week 1 properly starts now and I have my barbell home with some weight plates so here we go...

Really good fun. Nice activation moves at the start with bands really wakes everything up and gets the mind body connection going.

Then the workout with compound sets work really well. Hip thrusts with my barbell felt much better than the dumbells. I started with 12kg and it was good. I had a few issues with the box I'm leaning on making a bit of noise as I really need to get a decent bench but since the Covid stuff no one has any in stock!!!

Balance lunges were tough as always and I only went with 2 x 3kg after legs were fairly tired by this point.

Hamstring curl was weird as the band tried to cut into my leg so need a different band for that I think or an ankle attachment.

Didnt have much time left for the Core burner at the end and only did one round but still felt it.

Macro Hacks The 30/15 Cardio-Core Blast

Time for a bit of cardio and this didnt disappoint but it not your average cardio lol.

Everything still has a strength component built in somewhere 😉

It was 4-6 rounds and I didn't think I would make it through but I did just lol I was toasty toast by the end.

This program is working on all my weakness but not in a 'you will be destroyed' kinda way.

I'm really enjoying the variety and working on everything, as a all round awesomeness!!

Next time I do this, I'm curious to see if my core strength is any better as some of the Banana splits were not great and I had to modify to get through. But as Cori says - regress to progress!

I'm really trying to embrace the 'Less is more' principal here. I'm kinda missing straight full out cardio but if it is has been keeping me away from building muscle then I have to give it a chance. When I have build some decent muscle I can always add it back it.

Macro Hacks The Killer Chest and Back Superset

Another great workout from Cori. Great activation work to really warm the right muscles up. had to get my head round some of the band work but over all loved it again. This lady knows her stuff and I can't wait to start Week 1 properly.

Macro Hacks The Booty Builder

So The Booty Builder - ooh a great workout. Got to do Hip thrusts which work you like nothing else.

Slight mod with my box and some dumbells (need to bring a barbell home) but those bands work the booty for sure! Loving it!

Macro Hacks The Upper Body and Ab Blast

So better attempt at one of these for real and it was fun. Some new stuff and some old stuff but she concentrates on activation work for injury prevention too which I love.

Not got my pull up bar sorted yet so some modifications req.

Trisets and supersets which mean lots of work done without all the standing around from other workouts 😊

Macro Hacks The Leg Destroyer

So after doing some more searching and thanks a Facebook Post from Cori of Redefining Strength, who I recently started following after seeing some really great Videos on YouTube, she was talking about her Macro hacks Program.

I had previously wanted to try some of her workouts but only found a link to her 1-on-1 training which not only is expensive she's also based in the US so not really an option for me in the UK. So I kinda gave up but still enjoyed watching and learning from her videos. But when she posted about her Macro Hacks program which although is primarily around food and macros, in it she gives you a six week program. So I jumped at it and well it's amazing!!!

I read through the food bit and counting calories is not my favourite pastime but I so want to try her workouts. So after some prep of reading the description and watching the videos of the moves I decided to get stuck in. A bit of a trial week for starters as lots of new stuff to learn and to see where I'm at with weights etc.

So I had bit of a play with The Leg Destroyer workout after not enjoying the Lower Day from natachas Build Day 2.

Build Wk 1 Day 1 Strength

So I changed over to Natachas Build workout to see how I got on and it was better but still not there. I find these workout quite boring if I'm honest.

Home Reload Wk 2 Day 2 Upper and Core

Again this was ok but I'm going to change over to Natacha's Build workout and modify the Gym equipment to home stuff where I need to and see if its any better as these Home reload ones are just not cutting the mustard for me.

If you have come from nnothing then I'm sure you would love these but I really need more.

Home Reload Wk 2 Day1 Lower Body

Home Reload Wk 2 Day1 Lower Body was good but I really begginig to wonder if these are really working for me??

Day 6 Upper Body

Upper body today and it was good, some new band moves and again some traditional weighted moves.

Push ups were tough straight out of the gate but got better as I went on.

Was chuffed with my chest press at 17.5lbs for 10 reps x 3 sets. It was perfect weight and so increase next time.

I did pull downs instead of the seated band row which felt good.

Wk 1 Day 5 Lower Body

Another interesting Lower body session with lots of glute work.

Enjoyed it but looking to improve next week.

These workouts are not huge calorie burners but then strength work is different to cardio stuff.

HIIT and BodyBalance

Home Reload Wk 1 Day 3 HIIT

This was quiet different - 5 moves 30 seconds on and and 30 seconds off for 4 circuits.

Chair taps were tough but I got them done, Thrusters I used my Power stands to help my wrists, Plank jack taps first round I just did the jacks and then I added in the taps as much to my surprise I could do them!!! Not for the full 30s each time but I got close.
The jump was a bit odd but did it as best as I could. Cant remember the other move lol.

Then I went into BodyBalance 84 Flexibility - which was great, nice stretch for me and meditation on the end.

Home R Wk 1 Day 2

Natacha Oceane Home Rebuild Wk 1 Day 2 Upper Body and Core.

Some new moves again for me including Cameleon to plank - different but I can see its place at strengthening my upped body - which I desparately need.

Good to lift some proper weight again in traditional moves and some band moves that worked well and some not so much but thats mainly down to getting the right band.
Rest must have done me good because the 3rd set of curl to overhead with 5kg felt good.

Crab to knee and tow touch was much harder than I expected and tough on the wrist too after the two moves before it. Pike to kick thru went better than I expected.

The other thing with this program its at my pace, so short rest or long rest, get time to make my notes and not rushing to keep up with the cast of the screen, makes a real difference.

Not been huge calorie burners yet but its amount learning the moves in the first week and also getting back it to and not going crazy. Also strength work doesn't always burn a tons of cals any way. Its the strength gains that come after at rest too remember.

See how we go :)

HIIT tomorrow and only 20 mins so see what that brings.

Natacha Oceane Home Rebuild Wk 1 Day 1

So after 3 full days rest and some good sleep, I feel so much better. I'm thinking clearer and I feel 'in' again, ith much less brain fog.
But I'm itching to get something done so I'm to starts a new Program I bought from Natacha Oceane  - called Home Rebuild. For home workouts with bands and/or dumbbells if you have them.

Lower Body

Interesting one, some new moves with bands that was interesting. Some good ol' bulgarians squats to which I added a little weight to. Then a move that reminds me of a Bodybeast move with extra added on. Clever pre-fatigue work and think I might feel it tomorrow.

May catch up 2

8th Grit Strength 28

9th BodyCombat 70 and Barre Blend 20m Total Body Blend - another good one I think I might try the main program.

10th BodyBalance 84 Flexibility

11th 22MHC Resistance 1 and Barre Blend Week 1 Classic Full Body and BodyBalance 87 Flexibility

12th MMA Core Speed for a change and Barre Blend Week 1Booty Blend and 15 Min Yoga Blend

13th Barre Blend Week 1 Cardio Blend

15th 10 Rounds W6 D4 Lift Lower and D2 Lift Upper and Barre blend Wk 1 Core Blend

Bodycombat 67

Bodycombat 67 - a real fav of mine and loved it 🥊

I’m trying to have more balanced and less intense week. Purposely trying to stay out of the red hr zone this week, if I get in there then back off and drop out. Curious to see how my body feels/reacts/recovers differently?

That first spike I don’t believe as I looked at my watch reading 170 and no way was I at 170 then it plummeted to 144 so I think it had a few sticky bits especially at the beginning but overall good.

May Catch up

1st Bodycombat 67 Express

3rd BodyBalance 87

4th BodyBalance 79 Flexibilty and Recovery & Mobility

5th 10 Rounds W5 D2 Lift Lower and 22MHC Resistance 1

6th 22MHC Cardio 1 and Barre Blend 20m Cardio Blend - Really liked it, some quick bits but very good.

7th 10 Rounds W5 D4 Lift Upper Body

Too much!!

After a very tough week of work and double workouts I’m completely shattered, and run down. 

Monthly cycle messing about as well doesn’t help but I clearly have been pushing too hard for too long trying to get quicker results, escape from all the stress and just make myself feel better. 

But the end result is not good.

I’ve done this overtraining before when doubling up workouts and some how thought this time would be different - but clearly not. So don’t do it again.

LM Grit Strength 28

This was just what I needed to his morning.

I used 2 x 3kg for the warm up, then 2 x 4kgs for the barbel work and a 3kg plate for the plate work.

I really want to get my push up strength back and I think one helps witht he plank holds and the bear crawls for shoulder strength.

BodyCombat 79 - 40 mins

Did a 40 mins this morning and phew it was great, fast moving and tough in parts but loved it.

Felt a bit wiped out afterwards though almost not enough energy in the system first thing a morning and breakfast took a while to get round the system. Maybe leave Bodycombat sessions until the evening.

10 Rounds April Catch up

I didnt post these at the time like a muppet so catching up

April 20

8th Day 3 Boxing

10th Day 4 Lift upper

11th Day 5 Boxing and BodyBalance 79 Flexibilty

13th W2 D1 Boxing

14th W2 D2 Lift Upper and BodyBalance 79 Flexibilty

15th W2 D3 Boxing

16th W2 D4 Lift Lower and BodyBalance 84 Flexibilty

17th W2 D5 Boxing

19th BodyBalance 86 Flexibilty

20th W3 D1 Boxing

21st W3 D2 Lift Lower

22nd W3 D3 Boxing

23rd W3 D4 Lift Upper and BodyBalance 79 Flexibilty

24th W3 D5 Boxing

27th W4 D1 Boxing

28th W4 D2 Lift Upper and Grit Strength 28 and BodyBalance 84 Flexibilty

29th W4 D3 Boxing

30th W4 D4 Lift Lower and BodyBalance 81 Flexibilty

Back bothering me so decided to not do the 10 Rounds boxing workout any more but finish out thw lifting days.

10R Wk 4 Day 2 Lift Upper, Grit Strength 28 & BodyBalance 84 Flexibilty

Enjoyed the upper body work this morning but left a little lacking in most areas, except biceps. So I think I need to increase my weights.

Later needed something else so I did Grit Strength 28 with 3kgs for warm up and then 4kgs through out. It was awesome loved it.

Then went straight into BodyBalance 84 Flexibility which was magic. Worked well as a cool down, stretched everything out and worked on some flexibility and lovely meditation at the end.
Some new moves in there which good and effective.

Felt amazing afterwards as loved the yin yang of those two workouts together.

10 Rounds Day 2 Lift Lower

Great workout!

Chased it with BodyBalance 86 Flexibility

Centr Centr 6 Day 1 & 10 Rounds Day 1 Boxing

Centr Centr 6 Day 1 and 10 Rounds Day 1 Boxing.

The boxing was great, better than I expected.

Centr HIIT HIRT Strength & Foundation Training

Signed up for trial of Centr with Chris Hemsworth.

Did HIIT HIRT Strength - which was tough but fair.


& Foundation Training - which ok, very unusal but ok.

Grit Strength 18 and BodyBalance 79 Flexibility

Grit strength this morning and loved it, foot feeling better got some lunges in carefully. Used 3s, 4s and 5s to add some weight in moves I didnt jump in. Modified where I needed to to stay safe and pain free.

This evening I did Bodybalance 79 Flexibility and it was great, was careful in the down dogs but completed all the yoga section. Loved it.

Les Mills BodyBalance 86 Flexibility

I couldn't do the lunges in the yoga sequence and went to knee in the twist but still really enjoyed this with the meditation at the end.
Some good clunks in my back on some of the seated twists too :)
Blissful 39 mins.

Grit Strength 29

Still recovering from foot strain so had to modify this one in parts as no lunges at all so did more squats.
No mountain climbers - I did normal push ups and narrow push ups on knees.
Then for 2 min challenge of burpees I did some dumbell work, 10 each of bicep curls, chest press, chest fly, narrrow press and tricep extension.

Because of no lunges I had the oxygen so upped to 5kg (from 4kgs last time) on some sets of clean and press and squat press - just to get a bit of extra work in :)

Also some of the fast squat sets I went no weight but powered up from the bottom as no heel raise.

Felt good to get the blood pumping and the heart working :)

CX Worx 35

Did this slightly gingerly as still getting over foot strain in my right foot grrrr but overall it went well.

Enjoyed it, doing all plank work on knees. Used 2kg DBs for the laying and kneeling work and 3kg DBs for standing rows.

Good stuff.

Grit Strength 26

This was tough again but better than last time.

Warmed up with 3kg but then used 4kg's for the rest of the workout except 2 kg for snatch.

Managed 28 burpees in the 2 minutes after a short break letting the dog in. Up from 25 last time :)

Slight strain in right foot but not quite sure how I did it. So did less calf raises in the squat calf raise section as that hurt it. Also walked the lunges instead jumping not to make it worse.

Great job!

Grit Strength 27

Loved this one this morning.

Did it all the barbell with 2 x 4kg (except the warmup) up from 3 and 4's which great progress :) and most of the push ups were on toes too so yay me!
Used a 3kg for the plate in the later sections and some were tough on the oxygen.

CX Worx 33

Not my fav but it was a good one. Some tough sections though.

BodyBalance 86

Wow what a beautiful release! Lovely warm up, great balance stuff, strength section was so doable. Core I went easy incase I did CXWorx tomorrow, back section was good and lovely meditation at the end.
Total Bliss and new fav!!!

Grit Strength 26

Loved this again - tough but great. 3's and 4's again and 2 for the snatch.

Went slow and did the snatch, then curl into chest for squat.

Got 25 Burpees in the 2 mins - lets go for 26 next time :)

BodyCombat 67

Did my favourite Bodycombat 67 this afternoon and loved every second of it.

My conditioning is coming back thank goodness and it felt amazing. Did crash in the second half hour so wahoo!!

Skipped the core at the end as doing cx worx :)

Grit Strength 29

Les Mills Grit Strength 29

Good one and tough - only used 2 x 3kg and it was a oxygen sucker that is for sure!!

Cautious to push too hard with the Coronavirus doing to the world what it is but enjoyed it and look forward to getting better at this one.

BodyBalance 85 Flexibility

BodyBalance 85 Flexibility this morning and it was great - loved it!

CX Worx 32 Getting Started version

Enjoyed this 29 minutes of Core and shoulder torture this morning.

Went fairly easy with it, no weights but wow got a good burn in all the right places.

Grit Strength 27

Les Mills Grit Strength 27

Loved it!!

Went light with only 3kg Dumbbells and 4kg for the heavy but it was a good workout. Felt good to be moving again.

Mix of squats, lunges, clean and press, snatch, jumping lunges, push ups and burpees.

Grit Strength 26

Wanted a quick one this morning so Grit Strength 26 Getting started edition - just over 20 mins.

It was tough but great. I only used 3 & 4kg and sometimes no weight at all as I'm clearly out of condition and wanted to be careful.
Not push crazy hard to keep my immune system in good state to fend and protect from this Coronavirus.

Really enjoyed it and it was fun to have some energise and get an early morning workout in :)

BodyCombat 79 and BodyBalance 82

Decided to get back on it after weeks of intermitant stuff and lots of stress.

Got BodyCombat 79 done in the morning which was brill. Lots of variety in there and I struggled at times with the Chinese instructors. Had a take a breather as it was full on and I've clearly lots some conditioning again but really enjoyed getting something done and starting to burn off some of the comfort eating I've been doing.

In the evening I did BodyBalance 82 which was amazing. Great release, so doable and brilliant.

Lovely active day for me.

BodyBalance 80

LMOD BodyBalance 80 and it was amazing.

The tai chi warm up was a little quick and new but the rest was so energising, uplifting and relaxing at the end - I felt the best I felt in a good few weeks :)

I didn't do the twisted triangle as I know my back doesnt like it but the rest was great.

My back feel good too.

Tony's Daily Yoga Routine

Felt good so I wanted a bit more and so first thing this morning I did Tony's 23 min Daily yoga routine and it was great.

Yoga for Lower Back Pain

I built up a new desk at the weekend and my back was not happy about it - some spasms grrrr.

Took it easy for a few days and tried just 11 mins of yoga with vytas and it seems to help. I was unsure about starting the hamstring stretches but I felt better for moving about a little.

T25 Core Speed and 22MHC Core 1

Enjoyed Core Speed for a change but it was tough to get going.

Core 1 was good but I've lost some core strength thats is for sure :(

P90X Legs and back

Tweaked my right shoulder on 19th grrrrr so took it easy but got legs and back done today.

P90X Shoulders and Arms

Final week before recovery week - keep pluging away.

Been very hit and miss this month with tons of stress going on but keep doing it when I can.

P90X Plyometrics

I still love this workout wahoo!!!

P90X Chest and Back

Great workout! ShakyArms.

Bodycombat 80

New one for me.

P90X Legs and Back

Phew this was tough today but glad to get it done.

Strong but Simple Flowyoga

Some more great yoga with vytas during this stressful time.

My car failed its MOT so had to buy a new one and its great!

P90X Shoulders and Arms

Felt good to lift again.

BodyCombat 67

Finally getting something done after recovering from sever sleep deprivation and loved it.

Tough as I've lost some cardio fitness in the last week it feels but good to get moving again.

Mums TGA

My mum had a very scary happening today which turned out to be a TGA - Transient Global Amnesia. Very rare!

Spent 24 hours in hospital with her with no sleep but thank goodness she's fine. Took about 8 hours to come out of it then a few more to be back to normal but she got there.

Sleep required!

Grit Cardio and Yoga

Grit Cardio 20 and Core Strength with Vytas Yoga - tough combo but enjoyed it.

P90X Chest and Back

Late posting so very little detail sorry

BodyCombat 67

2 days rest, one planned and one due to being busy, but my sore glutes were quietly pleased lol.

BodyCombat 67 - My fav and I loved it.

P90X Legs and Back

Wow this was a great workout today.

I swopped a few moves to incorporate deadlifts and goblet squats and I added weight to lunges and side lunges.

I had the beginnings of a strange cramp in my right hamstring when starting the single leg wall squats so skipped it.

Worked hard and enjoyed, although my have pushed a little hard.

BodyBalance 79 Flexibilty

This was great again and just what I needed - lovely recovery stretch out without being too intense.

P90X Shoulders and Arms

This was great fun too today although my left shoulder was't overly happy after the first few shoulder presses :(
It was ok but later it moaned a little bit.

Also in the lying down tricep extensions my shoulders were clicking agin grrrr

Skipped the last two moves and my left elbow really had had enough too.  Maybe I went a bit heavy straight out of the gate having not lifted heavy in a while but I felt good.

P90X Plyometrics

Loved this tonight, so much fun and a great workout. Think it shte best I've ever done it except for hot foot grrrr - lost that calf strength again.

P90X Chest and Back

So after a couple of days rest I decided to back to basics with P90X Chest and Back and it felt great.

Swopped a couple of moves like decline for chest press in bridge and it was great.

P90X3 Cold Start & Agility X

This was great fun this evening. Got a good sweat on and felt good.

P90X3 Cold Start and Total Synergistics

Needed a change of pace and had be Tony!

Nice to do some I haven't done in a while.

BodyBalance 79

Loved it, great tai chi warm up, then a few sun salutations followed by some balance and hamstring stretches and twists. Then a lovely relaxation and meditation.

Although I did get interrupted with a phone call.

BodyCombat 64

Did this one again and it was good, a little repetitive compared to other releases. Lots of shoulders and a pretty intense leg lunge section which was tough after those crazy lunges in Bodypump yesterday!

BodyPump 108

Went for a repeat so I could get my weights more sorted and improve where I struggled.

Warm up - 2kg - upped to 3kg this time
Squats - 3kg and only just - upped to 4kg this time and just made it.
Chest - 3kg - upped to 4kg for the heavy plates and 2kg for the small plates. phew!
Back - 3kg but should have used 4kg - single arm went 5kg. Used 4kg this time and 5kg for the ingle again.
Triceps - 1 x 3kg and 2kg for the kickbacks - just about made it but the push ups were tough and I struggled with those on on the power stands.
Biceps 3kg but the last min dropped to 2kg. Try 3kg all the way through next time. - I kept the 3kg for the whole time but was a little slow in places.
Lunges - 1kg till singles then none OMG - no weights this time and I still struggled but only took one break but was slower than the tv.
Shoulders - 2kg just and missed a rep or 2 - much better with 2kg this time got most of the reps - they changed very fast so didnt get many push ups in.
Core 2 x 2kg - good up next time. - 3kg this time and a little slower than them but it felt good. Knees for the hover - and kept up all reps.

Good one.

BodyCombat 69

Great one!! Some fast changes but really good enjoyable combos that work you!!

Loved it!!

Didnt do hardly any of the push ups as chest tired from Bodypump yesterday but did do most of the core section of the end.

Followed by a good stretch.

BodyPump 105

Great release, some weights perfect. Some need to go up.

Nice one!!

Lunge track was incredible tough!!! Toughest I've ever done OMG!!! Try without weight next time and see if you manage all the reps.

Grit Strength 25

Wow this was fairly fast moving but great workout wth the dumbells.

Really enjoyed it. Used 3kg all the way through and need to go heavier next time.