Easy Strength S10 (work gym)
16.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
24kg KB x 8, 8
Deadlift
Bar x 8
60kg x 5
90 x 5, 5 - belt on
-ss-
Pullups x 4, 4, 4
Dips BW x 6, 6
-ss-
Ab wheel x 5
Carries
2 x 25kg Plates 115, 101, 105 paces
Foam Roll legs
-ss-
Mace one arm halo’s x 5, 8, 8 L/R
-resting HR60
Easy Strength S11 (work gym)
17.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 10, 10
Deadlift
Bar x 8
60kg x 5
90 x 5, 5 - belt on
-ss-
Pullups x 5, 4, 3
Dips BW x 7, 7
-ss-
Ab wheel x 5
Carries
Hex heavy DL bar + 50kg = 83kg x 60, 60 paces
Mace halo’s x 12-ish L/R
-resting HR60
BJJ
18.07.2025 (6am morning session)
-a massive 6x of us in today’s session. Best numbers ever, especially considering it was -1deg C when I got up (wash ice off ute windscreen before driving)
-back to basics so working on entry to closed guard. Then variation of getting to back, or armbar.
-enjoyable rolls after. Nice roll with N, no taps but we both scored plenty of points re side control, mount. Eventually got to his back and almost choked on his long hair… haha. Rolls with Bl x2 (young fella so quick plus he has even more moves than last time) cue multiple taps, casual roll with H where he let me work a few angles.
-resting HR60
Mace
18.07.2025 (on the set of the living dead)
Mace work
6 x 5-8r single arm halo’s L/R
-nice bit of winter sun out today. Some play with junior too.
Mace
19.07.2025 (on the set of the living dead)
Mace work
4 x 5-8r single arm halo’s L/R
Mace
20.07.2025 (on the set of the living dead)
Mace work
6 x 5 ish r single arm halo’s L/R
-house decluttering over the weekend. Hit 14k steps on Saturday somehow just moving stuff out of the house!
Easy Strength S12 (work gym)
21.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
24kg KB x 10, 10
Deadlift
Bar x 8
60kg x 5
90 x 10 singles (emom)
-ss-
Pullups x 3, 3, 3, 3
Dips BW x 8, 8
-ss-
Ab wheel x 5
Farmers Carries (outside)
78, 75, 75 ish paces
-we have some old farmers walk plates sitting outside rusting up nicely, not sure on weight but given I got 75-80paces I’d guess circa 35kg each?
-resting HR60
Easy Strength S13 (work gym)
22.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 10
60kg x 5
90 x 5, 5 - belt on
-ss-
Pullups x 4, 5
Dips BW x 9, 9
-ss-
Ab wheel x 5
Farmers Carries
36kg + 20kg KB’s x 85, 80, 80 ish paces
-resting HR59
edit - forgot to log
Hip flexor fascia stretches 2.5mins L/R
BJJ
23.07.2025 (6am morning session)
-arm triangle refresher following request from J.
-so worked that technique then 3x good rolls with J, Bl and H. A few taps in the first two rounds but slowed things down and kept a fairly solid defence looking for openings. Stayed in the contest longer vs all 3 lads today. Felt good.
-resting HR59
Easy Strength - conditioning (work gym)
23.07.2025 (1.00pm pre lunch session)
Weighted vest - high incline walk - 15mins at 10-15deg, then 10min cool down
HR107-135 range
Nasal breathing (mostly)
Bit of Rammstein today:
edit - forgot did single arm mace halo’s too x3 x 5r L/R
Easy Strength - (work gym)
24.07.2025 (1.00pm pre lunch session)
Banded warmups for shoulders
Devil presses
5kg DB’s x 8
10kg x 8
15kg DB’s x 8, 8, 8
Curls
7.5kg DB’s x 8, 8, 6+2rp
10kg Plate front raise x 15
Mace light halo’s x 10 L/R
-quick something between meetings
Easy Strength S14 (work gym)
28.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 10
60kg x 5
90 x 5, 5
-ss-
Pullups x 5, 5
Dips BW x 8, 8
-ss-
Ab wheel x 5
Farmers Carries
Outside twin 45kg-ish handles x 83, 80, 75 paces
-resting HR59
-minimal weekend movement, good remedial massage sat am
Easy Strength S15 (work gym)
29.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 10
60kg x 5
90 x 5, 5 - belt on
-ss-
Pullups x 4, 4, 4
Dips BW x 10, 10
-ss-
Ab wheel x 5
Farmers Carries
Inside twin 25kg plates x 155 (pr?), 110, 105 paces
Mace single arm halo’s x 5, 7, 5 L/R
-resting HR58
BJJ
30.07.2025 (6am morning session)
-attacking their turtle, working choke / armbar combo, as per request from J.
-3x good rolls with Bl, H and J, 3x taps vs Bl and J, bit more relaxed in the middle roll with H, got a RNC on him but roll was not at his 100%.
-resting HR59
Mace
30.07.2025 (on the set of the living dead)
Mace work
4 x 5r single arm halo’s L/R
Easy Strength S16 (work gym)
31.07.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 10
60kg x 5
90 x 5, 5 - belt on
-ss-
Pullups x 5, 4, 3
Dips BW x 8, 8
-ss-
Ab wheel x 5
Farmers Carries
Inside 36kg + 20kg KB’s x 85, 75, 60, 30 paces
Mace +4kg on longer mini barbell LH top x 8, RH top x 8, 2 sets
-resting HR60
BJJ
01.08.2025 (6am morning session)
-closed guard to k guard then knee bar options straight or slight sideways angle and holding the foot grips (cant use any of it as a white belt but fun and good to learn).
-3x good rolls with H (no taps, got to SC a few times and mount yay), Bl, then Bl’s younger brother in his first class.
-resting HR60
-creatine 15gm daily started last night, been FAR too long since I’ve last used it.
Easy Strength S17 (work gym)
01.08.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 10
Deadlift
Bar x 10
60kg x 6
90 x 5, 5 - belt on
-ss-
Pullups x 5, 5
Dips BW x 8, 10
-ss-
Ab wheel x 6
Farmers Carries
Inside twin 25kg plates x 100, 110 paces
Mace +4kg on longer mini barbell LH top x 10, RH top x 10, 2 sets
-foam roll legs, calves, lats, forearms
-resting HR61
-itchy sore throat, hoping it’s not what the rest of the family have… bah, winter and school and jnr bringing home all the bugs… (first world problem)
Interested to see how the creatine works for you. I’ve been taking it for about 3 months and my lifts have been through the roof. You’re taking three times as much as me too so I would think you will get some huge gains. 
Mace
02.08.2025 (on the set of the living dead)
Mace work
4 x 5-8r single arm halo’s L/R
-meal prep of beef/roo patties with veg, done sunday am then into the freezer for meals when required
Easy Strength S18 (work gym)
04.08.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 12
Deadlift
Bar x 10
60kg x 6
90 x 5, 5 - belt ooops forgot
-ss-
Pullups x 5, 5
Dips BW x 8, 10
-ss-
Ab wheel x 8
Farmers Carries
Inside twin 25kg plates x 135, 115, 105 paces
-resting HR60
-throat still a bit sore, but powering thru
-doing creatine moreso for the potential neuro benefits too @TM79 so let’s see how it pans out! No noticable differences yet.