Take a look at my current set up, it’s basically a mix of 531 (running 5”s pro) with high rep accessories and a bodybuilding day. I get to squat bench and deadlift heavy but I also get the joy of the big muscle pump.
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Been feeling basically the same with what I’ve been doing. I’m just going to throw something heavy in once a week to start.
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2/12/2024 Monday
Weekend Update first!
Planted a couple fruit trees. That was fun, and a lot of work.
Saturday, took the whole family bowling, they absolutely loved it - esp the 2yo, who is obsessed.
Sunday, had another AWESOME outdoor day. We started with a flat, but scenic, 3-mile walk. Then we parked at Kailua, a world-class beach, and I kayaked the paddleboard while the family walked to Lanikai beach, which is harder to get to and even more world-class. From there, we took turns taking kids out on the paddleboard, snorkeling, etc, the kids played freeze tag in the sand, etc. I then paddled a kid out to a bird sanctuary island and back. At the end, I again paddled while the family walked back to the parking spot. In all, a LOT of ocean paddling, beautiful, relaxing, phone pretty much stayed in the bag (no pics), peaceful.
One downside of kayaking on a paddleboard with no seat, is the hips get awkward. I felt that today.
Kong-ish, week 6, day 1 - Legs
Squats. 12-8-5-12, 135-185-225-135. Left hip was angry and at 225 I was consciously putting weight on the right leg to compensate. Quads felt weak too.
Lever squat. 12-8-5.
SLDL: 12-8-5, 135-185-225. Felt fine and could have used a bit of deficit for better stretch at the bottom.
Leg Ext, to the pain and then some.
Some hip/glute stuff, trying to work out my left hip issue.
Some delts, and a couple sets each of bi’s and tri’s.
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Sore as hell next day.
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2/14/2024 Wednesday
Kong-ish week 6 day 2 - upper body, pull focus
Smith machine, front leg elevated split squats, 3x5. Something I saw on an RP video. They claim it hits the glutes better than anything. I didn’t feel it so much in my glutes but then I don’t feel much of anything in my glutes so whatever… worth a try. And was hard enough.
PULL, PULL, PULL.
Seated, plate-loaded, chest-supported row, 3 sets, heavy, 12-8-5-12
Standing, plate-loaded, land-miney row, 3 sets, heavy 12-8-5
Lying, plate-loaded, chest-supported row, heavy 12-8-5
Pullups, BW, 3x5
Cable pec flyes.
Strict press, 12-8-5 at 55,75,95 - while that’s not a lot, it’s more than I could do with my injured shoulder at the beginning of the year, and it wasn’t too much of a strain, so I’m encouraged that I can start pressing again.
Machine chest flyes and rear delt flyes.
Cable delts. Biceps, triceps, much more emphasis on the biceps.
Realized I haven’t been training abs at all, need to squeeze that in somewhere, maybe during playground trips with the family?
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That’s great to hear.
Inverted situps on the monkey bars?
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I haven’t tried those since I was a child. I don’t know if I have the risk tolerance for them now! But perhaps.
I was thinking more like bent leg raises LOL but I’ll update once I’ve tried it out.
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2/16/2024 Friday
“Kong-ish” week 6 day 3, upper body push.
BSS
Incline bench press
Flat DB press
Weighted pullups including 6 at +45lb (video to follow @atlas13 )
Strict press
Cable flyes
DB side raises
Biceps and a lot of triceps
Probably a little more but that’s about the size of it.
Much more exciting than that: a carrier like the one I served on pulled in to Pearl Harbor and I managed to get my family a tour. It was amazing on its own, but of particular significance because the kids could see an environment like the one in which I became the man I am today.
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6 reps with +45lb
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Fuck me that’s impressive
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Means a lot.
So weird how disproportionate my pullup strength has always been compared with a pretty lame squat bench dead and press.
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Little bit of momentum there but impressive none the less. That’s a decent weight to pull up.
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Miles of paddling today. Some on calm water, some in heavy surf and high winds. Loved it.
Wife was on the paddleboard with half of the kids and took this picture on calm water:
Zoomed in, who is that monster?!
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Row row row your boat. Gently down the stream. Merrily, merrily, merrily, merrily. Life is but a dream.
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It looks like Beach Body worked!
I gotta go do some cleans.
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Looking hench! Love these spontaneous photos where it really does show the hard work and dedication paying off, not just in the right light/angle but just living life in general whilst looking hench!
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2/19/2024 Monday
“Kong-ish” week 7 day 1 - legs
It may no longer be fair to call this “kong-ish”. I haven’t checked the program writeup since I started the “pyramid” block, have stuck with the week 5 (12-8-5) scheme for most lifts, and I think the program changes that structure week-to-week within this block.
But that’s fine, I can call it PPL and it doesn’t make a difference. It’s been a good change of pace, made some changes I’ve never seen before (like actually having pecs, and more proud of my arms). Irrelevant rant over.
Squat: 12-8-5 135, 185, 225. Lower back was angry on the 225 (no belt).
Leg Press
Deficit SLDL:
Grip was the limiting factor here, as I went DOH for some reason. Held on for fear of breaking my feet if I dropped the bar on them, with the deficit block I was using.
GHD machine
Leg Extensions, just 1 set
Delts on cables. Also internal and external rotations on cables, gotta be good for the shoulders and I’ve forgotten about the importance of it.
Biceps and triceps, mostly on cables, at the end.
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2/21/2024 Wednesday
“kong-ish” week 7 day 2
Upper body pull focus
GHD for glutes… I’ll be honest I didn’t put much into this, should have done more. In fact didn’t do enough Monday for legs - zero soreness from that session.
Plate-loaded bent rows (landmine machine) - 12-8-5-12, and put a LOT into this.
Chest-supported plate-loaded rows - 12-8-5, again, put a lot into it.
DB laterals SS into this
Seated barbell OHP supersetted in as well - 12-8-5 65-85-105.
CGBP 12-8-5 95-135-155
Pullups: Several sets of 3. BW, chain, +45, +55. Then a set of 8 with just the heavy chain (guessing 15lbs but don’t actually know).
Got the set with +55 on video, hopefully @simo74 deems my momentum acceptable.
Plate-loaded high rows (lat pulldown? IDK. it’s an underhand grip, and both arms move independently.)
Delt raise machine.
Ran out of time and finished off with a single set each of triceps and biceps.
Looked JACKED in my polo shirt on my way out.
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Have you seen my pull ups. When it gets hard momentum is always acceptable. 
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@simo74
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