Also swimming. I’m a shit swimmer, so I figure more bang for my buck 
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Happy Honeymoon Mark.
And… I know it’s been said, try just to relax and enjoy.
Stupid when you got the opportunity to squat with a whooping 33 lbs DB.
Have a swim, have a drink, eat a steak.
Cheers 
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Just liked about 15 different posts, because I had a bunch of catching up to do on your log.
#BiggestFan
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Woke. Much less bloated.
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Woke. Not bloated. I think I look decent, the lighting in the bure is romantic AF but not really ideal for checking physiques. Been staying on budget as far as I can tell, so I’m not overly worried.
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Pancakes with drizzle.
Westside used to have a breakfast club for seniors, only lifters who made it, made the cut. You had to be invited. So some scrawny guy climbed the ladder for years and got invited eventually.
Very satisfying right. Eating with champions, especially a meal for one.
What’s that on the large plate? Omelette?
You’ve doing well as recent recall has it so take it easy.
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Yes, omelette. There’s a station where you order it exactly as you like it.
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Went into the hotel gym.
Split squats with DBs
3x10x33 lbs no rest between legs
2x10x33 lbs no rest between legs
Quad pump. Puffing
Double kb bottoms up press
30 total reps with 26 lbs: 3, 5, 4, 4, 3, 5, 2, 3, 4
They’re the crappy plastic kind, so big ball and thick handle. For my purposes this is cool: made gripping harder and the bells were harder to balance. Forearms were pumped by the end and grip tired.
Pull-ups
3x5, wide, close and palms facing
3x4 as above
3x3 as above
3x2 as above
3x1 as above
The bar is a little thicker than a squat bar and that made grip a real factor. Very cool.
Rigged up some cable pullovers
3x10x80 lbs - actually hard because it’s a two pulley system and that made the bar unstable
Didn’t take long but got a good pump
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Woke. Looking decent. Enjoying the fuck out of this holiday.
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Today’s training
Actually able to do half of today exactly as prescribed, which is cool.
Push-ups
5x8, 1x16, 1x24 - REPLACES BENCH (5x1, 1x3, 1x5 but no way I was doing a 24 and a 40. By the last set these were hard enough anyway)
Push-ups paused one inch off floor
3x8 - REPLACES SPOTO PRESS which was also 3x8. This was hard by the end
DB flys
2x25x22 lbs
DB tricep extensions
4x10x27 lbs - not quite as hard as rolling, but still an effort by the fourth set
DB lateral raises
2x15x22 lbs - probably could have gone a tad lighter but no issues
Cable chest supported rows - REPLACES DB CHEST SUPPORTED ROWS
4x10x60 lbs each cable - felt like a cross between DB chest supported rows and T-bar rows. Got a great lower lat pump
All up took 30 minutes.
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Went off resort and got a tattoo with Mrs KO. It was a real experience but good. Old school tattoo parlour run out of a house in Nadi, the dude came and collected us from the resort and drove us back. He had at least one shot of vodka while working (ok, we all had one), and I’m pretty sure he was high. Damn good tattooist though, and a nice guy. He touched up my left elbow and right wrist without even being asked.
I got a pair of crested cranes, because they’re one of Uganda’s national animals and Mrs KO is originally from there. Was going to have them on the back of my head but apparently it’s hard to get good detail on it so I went for inner forearm.
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At the start of your post I read tattooist and vodka and high and I was waiting for one of those horror stories about a bad tattoo…glad for you that it wasn’t the case but sad that I didn’t get to read a funny story !! Nice tat by the way.
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Wow super cool, what an experience .
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Nice ink man. Making me want to get that sleeve I’ve been wanting
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Woke. Looking decent.
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Saw a nice pic of some pretty decent Tattoing work.
Now it’s gone. Congrats personal and unique.
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Today’s training
Cable pull throughs
4x20x100 lbs
Split squats with DBs
4x12x33 lbs
Bodyweight reverse hypers on incline bench
4x20
Brace and hold
3x5x5 sec - nearly blacked out a couple of times
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What the hell, holiday physique update. Maybe a bit fatter (although not much), but I think also more muscular. Definitely poor lighting, which I prefer because if I look OK in that, I think I won’t worry too much.
Time to bug @IronOne @BOTSLAYER @The_Myth
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