Quick Bio:
Australian (Riverina NSW), Male, 27 (2025), married, 1.5kids. I’m Aussie so everything is kg and metres and Celcius etc. the way it should be.
1.76m short, currently 89kg but should be more like 80-85kg.
Former fat kid so have some iffy food relationships that my travelling job doesn’t help.
Have a home gym, rack, bench, GHD, dbells, kbells, bike, skipping rope, etc.
Right ankle reconstruction from a rugby league injury, mostly trouble free, just can be a bit tight sometimes.
The Vision:
Be dadfit. Now becoming a father of 2, I am very aware fitness is a fine balance between be a role model and being selfish. A fine line to walk. I want to be an example and source of strength, but not create unhealthy expectations or obsessions.
My goal for 2025 is to keep gym time minimal but be scarily consistent. I restarted my 531 Cycle count this year, I want to get to 25 unbroken cycles. I need to take more advantage of short conditioning workouts - ABC’s, S&S, mile runs, etc.
Standards:
I have a list of arbitrary standards I have set for myself that I need to hit. These will make no sense and some are contradictory, but they give me a North Star to chase.
Weight <85kg
Waist <32inches
5km time <25min
1km time <4min
-Pullups >15
Dips >25
Squat with BW on bar >25reps
Swings 100 in 5 min, 10 per hand every 30 sec, 32kg
min 100 reps Kbell snatches in 5min w 24kg (easy rules - can rest the KB and set it down)
TGU weight - 32kg (Simple& Sinsister, simple rule) (1 min after swings)
L-sit 1 min
The big lifts: the goal here is to be “strong ENOUGH”
1234 lifts
5 reps of 1 plate press (60) and power snatch
5 reps of 2 plate bench (100) and Power clean
5 reps of 3 plate squat (140)
5 reps of 4 plate DL (180)
Diet
I can eat anything (no allergies and no obvious intolerances) which is great, but also means I can eat too much of anything.
My diet goals are simply guidelines to keep me on the rails.
Eat real food.
Protein in every meal.
Veges in unlimited qty
Fruit and yoghurt in controlled quantity
Minimise “whites” - bread, pasta, rice, etc.
Eat what my wife cooks (Luckily she generally likes healthy food).
Anyway, will log some training and if anyone reads it, that’s a bonus!
If you read, you may wonder about the rows then push, pull, core.
I am taking a leaf from Pwn and making rows another supplemental move, along with the FSL.
Plus there is some noughties bro science that you need to pull 2x your push, maybe Dave Tate or someone. And Jim or someone always said strong backs make everything stronger.
The PPC/SL is then assistance, and i can drop if smashed for time.
Appreciate the nod in the initial post there dude. Good to have you as a reader! This looks exciting.
Gotta be someone else, haha. I’m so terrible about rows, and they’re never anything I program. But in BBB Beefcake, they’re paired with the supplemental, so I’ll do them there.
Morning conditioning done
Not a lot of time, have to travel today so just did something.
10x 24kg kbell swings
1-10 burpees, increasing 1 rep per round
All done in 8:51
Then “sandbag Grace”. I dont have a sandbag, its a cheapo kmart crossfit (soft) medball, filled with gravel and sand. Not even sure what it weighs!
30 ground to overhead, 3:40
Morning session,
C3/W3/D1 Press, 1s week.
This was done in a hotel gym due to travel.
Press, 1st rep from floor each set.
52.5 x5, 60 x3, 62.5 x3
FSL 52.5 x5x5
Super set with
Chest supported cable machine row 5x10
Lat raise x 5sets x10 reps
SS w/ Bent Over LR 5x10
All with 12.5kg per hand. 20s rest between supersets, just chasing the pump, the rest just to give grip a rest and stop form getting too trashy
Arms
Cable pushdown x 15,15,15,10
SS w/
Cable preacher curl 15,13,10,12
Thanks @SvenG! Glad to have you along.
Have been reading your log. The whole C/W/D is so much clearer than the dog ears all through my paper notebook so im going to steal it! Love having experience like yours to steal from.
I’m not Australian but just chiming in to say welcome aboard. You’ve already got most of the guys tagged in here you’ll need if you ever require training advice, so I’ll just be watching and cheering for ya! (Unless you need advice on how to play bad blues guitar, work on heavy equipment hydraulic systems, or hunt deer and elk with a bow and arrow. Then I’m your guy, haha.) Anyway, welcome!
Today was nearly a “forced rest”, but had 30 mins so turned my squat workout into a weird circuit
Run as a tri set
Squat warmup sets x3, 105 x5, 120 x3, 132.5 x4, 105 x 5x5(FSL)
Chin 11 sets of 5
Dip 11 sets of 5
All done in 23 mins. This gassed me hard.
Next set
GHR (banded cos im so weak) x 8,8,8
Rope handle kbell upright row 24kg x 15,15,15
Back to training in earnest tomorrow. As this resulted in an unplanned deload, will skip the next deload week and roll into a normal 531 cycle. Will go back to 531, I dont love 351 unless Jim mandates it for a particular program (like BBB Beefcake).
I’m a city boy, and though I’ve spent a fair amount of time in the great outdoors at various points in my life, it STILL amazes me that places like this exist in the world.
Today Im starting a “blast” of the Velocity diet 2.0, albeit sans Met. Drive (ive got a budget and shipping kills it). The idea is to do 10 days of it, with one solid meal mostly being whatever the wife is cooking that day, except weekends (when i cook) will be a “hunt meal” i.e. lots of meat. Will also do fish oil, magnesium and creatine.
The idea here is to rapidly drop the water weight and reset the post binge cravings for more junk, before switching back to a more sustainable diet.
Starting weight 89.9. Im sadly still only 176cm tall, maybe this diet will fix that?
Will do some before and afters for my own benefit.
Curious to see how much coffee i need to survive and how training is affected.
C3 W3 D3 Bench
Bench 75 x5, 85 x3, 95 x3, jokers 105x1, 115x1
Benching fairly close grip, my shoulders definitely prefer it.
FSL 75x 5x5
Ss with
Tbar row 70x 5x10.
Thrusters 40kg 3x7
Ss
Strict chins 3x7
Was going to do fat fran (aka 3x7, 3x5, 3x3) but as soon as I started thrusters I knew that was going to be a bad plan, would dig the recovery hole I cant climb out of with the shakes
Settled for a pump instead.
Poundstone curl 20 x50 (in the squat rack)
Dbell skull crushers 10s x20+10+5+5
Done in 40:3]
I have 5 local blokes who all gym, and last year we did an informal “meet” aka gym records for SBD. Heard tonight they want to do another one in June, so threw some jokers in, and will continue to do so over the next cycle.
Havent touched the same weights since the last meet, did 160 squat, 100 bench, 200 DL, def not lifetime PRs but reflect where i was post ankle surgery. Pleased i moved a casual 15kegs more tonight on a random post binge bench day.
