Have decided not to visit a better gym trip at all. Was planning on doing two SBD sessions while in Hawaii…but with what we’ve been getting up to, and what we still have planned, it’s a bit annoying with set opening times for casual visits and what not.
DB Bench: 90 seconds rest.
30lbs X 12
40lbs X 12
50lbs X 24
50lbs X 12
50lbs X 12
Goblet Squat: 90 seconds rest.
50lbs X 12
50lbs X 12
50lbs X 14
Then toyed around with a pair of 32lbs kettlebells, practicing the ABC complex. Did 5 complexes and went and had breakfast. Ideally I’d like another KB for my garage, I only have the One 32kg adjustment bell’. Will keep my eyes open for a second hand deal on another one. They were VERY popular when I bought mine, so should be something around in decent time.
I think when I get home I’ll give the daily ABC thing a go with a barbell. Will help me with my front squat position. Recently challenged @simo74 to a front squat challenge - we have twelve weeks to just beat the other guy. I intend to beat the other guy. And simo, too.
Re-reading @T3hPwnisher 's musings about this little complex and has got me interested. You sir are a bad influence.
This is the trouble when I go on a decent length vacation and have a bit of me time to read…
Worth the re read. I never understand why I stop doing this. It’s the best and I fucken love it. When the food and sleep keep up, it’s incredibly rewarding.
Only 32lb kettlebells…just picked them up and got going…got 13. Shocking. lol. A starting point.
3 minutes to recover…then set the timer for another 5 minutes and got 10 sets of 3 neutral grip chinups in.
Back in Waikiki. New hotel (it’s ok). And 300 US in food vouchers lol. Spending them right now haha.
New flight scheduled for 0800 tomorrow. Bit of a bugger that I lose my sunday at home before work on Monday…but hey, a free night in Hawaii ain’t so bad. Hahaha
So I’m half way through Dan Johns new book. Thanks @T3hPwnisher and @simo74 for the heads up. Loving it. Though I really enjoyed all Dan’s other works.
Settled on giving his easy strength program a shot. It’s got the high frequency I want, and really nice setup also that won’t take all day to get through. And easy enough to get conditioning into the mix too.
Will begin tomorrow.
Not nailed down the 5 movements yet. But I’m close.
OMG I stayed at Marina Del Rey 19 years ago and Cheesecake factory was next to the hotel. I spend a few nights eating here with my wife and my parents and it was awesome.
0430 wake up…8 hours sleep. Sleep pattern still weird. Think I’ll be waking early for a few more days yet. Wanted to train last night…got to work destination at 1830, by the time id bought the usual water and food, it was 7. I was asleep by 1945
Got to the gym by 0500. It’s a 10 minute in 6c temps LOL.
Warmed up with various goblet squats, deadhangs, and stretching for front squats:
Front Squat: @simo74 did I mention I’m doing these daily
Back to Real numbers now, as in KG
Day 1 ES.
20x5
50x2
50x2
60x1
70x5
70x5
Press:
20x5
50x2
55x5
55x5
Chins:
~106.5x5
~106.5x5
RDL:
70x3
110x3
140x5
140x5
Heavy Carry:
32kg KB each hand.
Track was 12m.
5 laps.
3 laps.
2 laps.
Rest time 45 seconds. Huge trap and upper back pump! Forearms on fire too. Not bad.
Good first full workout back since holidays. Easy start.
May train early again tomorrow also if I wake so early. Good to get it out of the way today as I won’t make it home until about 2100 tonight. And probably fall straight into bed after eating.
The Press was maybe a little heavy, but having not pressed in 3.5 weeks, I’ll get a bump in strength regain probably in one or two sessions. I’ll leave it there for next time, but it will be easier i am sure.
RDL’s were a good change. Plus I didn’t wanna change my shoes.
Enjoyed the carries at the end. Can imagine just brutal these could be made. I’ve only got the one adjustable kettlebell (still useful for suitcase carries), but I do have Olympic dumbbells…that can be loaded to over 100kg each easily. So I have plenty of equipment for any type of brutal progression .
Brekky now in the motel restaurant before work.
The chef knows me, so it wasn’t an issue getting 4 eggs and a pile of bacon.
Prepped a couple of huge shakes for the day also. Was a bit nervous carrying a clear plastic bag of 120gm of vanilla protein powder through security at the airport last night. Will Chuck them in the site fridge when I get there. Save me eating shitty pub food for lunch.
A steak awaits me at home tonight with an avocado and a few Veggies… can’t come quick enough, only 14 hours away. Ha.
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