Going in January, where was the starting point for this hike ?
Haha it was
Try this: https://maps.app.goo.gl/DARoGuL9UavAaL9S7
We did the cascade walk, then there are a bunch of other tracks we took from there. All fairly well sign posted.
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Today was more travel to see family from the south.
Had a few beers and played a lot of volleyball. Good times.
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Today has been full.
1.5 hr, 5km walk with the child this morning.
Yard work.
C11 W2D4
DL 95x5 107.5x5 122.5x5
Trap bar 95x 10sets x5
Then chins and dips, each 4x8.
Then cold plunging at the river.
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C11 W3 D1
Press 47.5x5, 52.5x5 60x5 47.5x 10,7,8,8,6
Vbar pushdown 32x 10,12,15
Dbell curl 17.5s x 10,12,10
Rolloutx25
Run 1.84km, 5.51 pacd, 10.45 total time.
I didnt want to do this. I dont love 5s PRO. I much prefer PR sets. Also press is the first thing to tank on sets of 10. Lower rep fsl work seems to work better for me. Bring on the anchor. Then i am leaning towards “Original 531 and FSL” from page 168 of Forever. That leader program i basically ran as written (slightly different assistance) for newrly 18 months back 3 or so years. Great results and love the PRs.
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C11 W3 D2
Squat 95x5. 107.5x5, 120x5, 95x 5,5,0
Back has felt off for a bit but after sanding my deck yesterday and this morning i just didnt want to push it.
Going to redo this session after some stretching and magnesium.
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New years day. Hiked Blowering Chimney with some family.
2.5km one way, 650m elevation.
Good hard hike with a pretty rough trail.
Stunning view at the end.
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damn that’s a good view.
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From the Transformation 2024 thread.
Weighed in at 92.4kg. Probably about 1kg of holiday bloat to drop there.
Goal is to get down to lean out. Im not fussed what the scale says but my brain does think 85ish was my previous lean self so will be around there somewhere.
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Solid starting point mate, should be able to really tighten up in 5 moths.
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Thanks Simo, nothing like a bit of accountability to help make some good decisions.
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So thinking about this challenge, the 2 biggest things I contend with is diet and consistency of conditioning. Mobility is another challenge but i know what to do there.
I’m going to bring forward my switch from what im on, back to OG 531+FSL to make more time for conditioning. BBtU, AtL is beating me up too badly with that deadlift volume.
Plan is below:
CYCLE 12
OG 531 and FSL
press
Squat
Bench
DL with Front squats instead of FSL work (reduce DL volume).
Min 1 prowler day, 1 ABC session weekly.
I need to talk to the wife about this (planning it into our day) but want to implement more walks with the family too.
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Seem like a good plan. Remember you can also super set all the supplemental work with an accessory. Like FSL Bench super set set with rows.
I always used to do
Squat with Abs
Bench with Row
Press with pull up
Deadlift with Abs
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C11 W3 D3
Bench 67.5x5 77.5x5 85x5 67.5x 5x10
Band pull aprts between sets 10,15,20,20,20
Kroc rows 35x 5,30
Rope pushdown 24x20,15
Fat grip curl 30x15
Done.
Second to last workout done.
Bit rushed and still have to do the running.
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Ok its official. Jumping in boots and all with a V diet/famine.
Will be the “family man” version, so I have a meal with the family in the evening.
I want to run this till Australia Day (26th), then I can have a bit of a rampage as we will go for a bit of a holiday.
If i like where im headed, i will adopt the feast/famine approach from there.
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No one told me how hungry you get on this diet 
LOL. And more shakes dont replace real food. Today i subbed out my lunch shake for a bowl of lean mince i had in the fridge and i didnt want any shakes till dinner. Funny that. Will stick with the shakes though.
Have already dropped under 90. Obvs just water weight and bloat, but thats still fast.
The SO is on board though so thats cool.
Training has been missed for 2 days as the daughter has been sick and not sleeping, and I’m back at work.
Lucky its the weekend and i can do a bit of a reset.
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CYCLE 12
Excuse the scribble, post workout writing is scratchy at best.
The note re assistance explainer:
I was doing “bodybuilder” assistance, and whilst i do love me a good arm pump, it doesnt make me feel athletic at all. I peobably got over obsessed with the “bodybuild the upper” part of the name. (The actual bodybuilders on here are rolling their eyes at my pitifully low volume haha)
I do know a good bodyweight circuit can kick my lardy ass and still give me a killer pump.
So hence the slight shift.
And inspired by @antiquity 's log if im honest. I dont want to go full CF, tried that 3 times and i never stick, but i can borrow and steal from some of his CF style work.
TMs
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Thanks for the tag, and feel free to grab anything useful from my log. Many are straight up CF workouts, and some a modifications for my own garage. If I can help at all, please ask.
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