Easy Strength C3S29 (work gym)
14.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 10 (with band)
DL
Bar x 5
60kg x 5
80 x 5
100 x 5, 5 - belt on
-ss-
Pullups x 3, 3, 3, 3
Seated DB press
20kg DB’s x 5, 5
-ss-
Banded row (purple band) and twist x 8, 10 L & R
Seated row
90kg x 10
100kg x 10
Tractor plate heavy carries x 82, 70+10 paces
-solid session today
BJJ
15.04.2026 (6am morning session)
-Coach ran through getting past their butterfly guard to get to SC. Various options on rotating the legs and hip adjustments and dropping hips to free oneself from the butterfly hooks.
-not as rusty as I thought I’d be after a week off from this headcold. M got me in a suprise guilotine (bah another younger man going past me it seems… ha), but otherwise first roll went well. 2nd roll dominated N but couldn’t stick the darc (coach reminded me after of isolating that arm), also has his back/mount a number of times but couldn’t get the rnc, then fought hard vs J copping a few armbars. Worked the darc at the end too to refresh technique there.
Mobility/Vest Walk (work gym)
15.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Dreadmill
Weighted vest high incline walk - 1.0km, hr 120-135 range, nasal breathing
Hip flexor band “kick thru’s” 2 x 10 (red band)
-ss-
Heavy Mace 2 x 5 L, R
Reverse squats 30kg x 10, 10
Fascia stretched chest x 3mins
Foam roll legs
Deadbugs x 10
Catcow yoga flow stuff
Tabletops x some
Grambi rolls x some
-incline walk then some light movement/flow after bjj this am.
Bootcamp (work gym)
16.04.2026 (5pm session)
3x rounds of:
30 bicycle crunches
15 pushups
25 KB Swings
25 Dips
25 Ball throws
50m walking lunges
15 Inverted row
200m run
Done in 31mins to finish first (out of just 2 of us… but miles ahead of him)
-brutal. I’m defo not conditioned for this!
Solid work on that boot camp workout! 
BJJ
17.04.2026 (6am morning session)
-Coach has us working entering into guard in lieu of wrestling in prep for comps. Worked that into single leg x or CG. Good rolls after with N and C considering I’m stiff and sore as post that boot camp.
On the set of the Living Dead
18.04.2026
-Swimming/sinking lessons with jnr
-Firewood cutting/stacking, yardio
-glutes and quads still have serious doms post that boot camp 2 days ago @TM79
On the set of the Living Dead
20.04.2026
Mace halos 3 x 5 L&R
Bit of yardio, and redid the silicon around the ensuite vanity - which of course required removal of the tap from the sink, etc. Still have light doms in the quads 5x days post that boot camp session…
Easy Strength C3S30 (work gym)
21.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 15
DL
Bar x 5
60kg x 5
80 x 5
90 x 5, 5 - belt on
-ss-
Pullups x 3, 3, 3, 3
Standing DB press
17.5 x 5
20kg DB’s x 5
-ss-
Banded kickbacks (purple band) x 5, 5 L & R
Poundstone curls x 12, 8, 6 (26r)
Uneven carries 20 + 36kg KB’s x 68, 55, 55 paces
-quicker session today pre mtgs
BJJ
22.04.2026 (6am morning session)
-Requested grip techniques to switch sides on SC, using that to get to ideally back of shoulder with suitcase grip. Worked a few variants on that.
-Good rolls after. Dominated N, had his back by the end working to get to rnc when timer went off. Then was duly smashed and submitted many times by blue belt J in a gentlemanly way. Solid session.
Easy Strength C3S31 (work gym)
22.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 15
DL
Bar x 5
60kg x 5
80 x 3
100 x 3, 3 - belt on
-ss-
Pullups x 4, 4, 4
Reverse squat 40kg x 8, 10
Standing DB press
20kg DB’s x 5, 5
-ss-
Mace halo’s 2 x 5
Poundstone curls x 10+5rp, 10+5rp (30r)
Carries - Twin 25kg Plates x 75, 75, 75 paces (30sec rest only between)
-simples.
22.04.2026
Lunch walk - 30mins?
Boot camp this arvo…
Bootcamp (work gym)
23.04.2026 (5pm session)
3x rounds of:
15 pushups
15 side raises per side
15 leg raises
15 KG russian twists
12 military planks
30 kg shoulder to shoulder
100m run
Then 2 rounds of:
15x 2x15kg DB DL’s
15x 15kg DB rows
20 Wall Ball throws
200m run
There was some other bits in there, but can’t recall them…
Done in 28mins to finish first out of 4 guys (and I’d be 10-15 years older than them all).
BJJ
24.04.2026 (6am morning session)
-B requested CG attacks, so we worked thru flower sweep, back take and an armbar. I need to work a lot more on armbars…
-B decimated me in first roll (young strong lad only 4 months in), then solid defence vs N who did well today.
Walk and Mace (work gym)
22.04.2026
Lunch walk - 25mins including 2x10 walking lunges
Then some random light work in gym:
10kg DB switch lunge x 6 each side
Dead hang
20kg DB Goblet squat x 20
Heavy mace halo’s 2 x 5 L & R
-How’s the view in autumn, glorious? (our place viewed from across the road)
That’s beautiful!
Congrats on that, my friend! 
That looked like a very hard workout and that’s super impressive that you beat the younger guys.
That looks like a gorgeous area that you live in! 
Kicking ass on the bootcamp. Very nice looking neighborhood you got there. 
