Nice job on that back splash! 
Tile is something I’ve always wanted to try. 
1 Like
The FIL is a retired builder/tiler @TM79 , so he taught me across a few previous bathroom reno’s, and once you know the basics, it’s pretty straight forward. Thanks too @SvenG !
2 Likes
Easy Strength C3S32 (work gym)
28.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 10
DL
Bar x 5
60kg x 5
80 x 5
100 x 5, 5 - belt on
-ss-
Pullups x 3, 3, 3, 3
Standing DB press
20kg DB’s x 5, 5
-ss-
Walking 10kg x 2 DB lunges x 5, 6
Poundstone curls x 10+5rp, 10+5rp (30r)
SL box jumps x 3, 3 (each side)
Carries - Twin 25kg Plates x 50, 50, 70
-ss-
Mace halo’s 2 x 5
-snuck this in before a heap of mtgs.
8 Likes
BJJ
29.04.2026 (6am morning session)
-Coach had us work from escaping CG, and entering to control the hips. Using monkey walk technique to keep pressure on their hips, and pinning the knee, then walking around to free our top leg, then into SC.
-Good rolls, even with N letting him work some angles, then tough vs J who got me a few times again even on his bad ankle. Got a few more longers rolls and lasted longer, J even noted I’m getting better at getting my legs into gaps when he goes to transition. Felt rough as upon waking but 1000% times better post the session with some great movement.
6 Likes
I feel like you made this up. Lol.
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We did some warmups including this technique. I was TERRIBLE at it. Totally gassed me just switching as you monkey walk along the mat… very humbling!
A bit like the ‘leaping monkey’ 1.53 into this vid, but with both hands down - so all your weight is thru your arms… https://www.youtube.com/watch?v=NsX3zsU-G5Q
3 Likes
Easy Strength - mobility (work gym)
29.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10, 10, 5
Swings > 20kg KB x 10, 10, 10, 10, 10
Various bits including:
Fascia stretching chest, hip flexors
Bird dogs
Dead bugs
5sec situps x 8, 8
Hollow body holds
Parloff presses
Stretching, foam rolling
Grambi roll work
Monkey walks
-Gentle movement the order of the day
-These ladies throwing down some nice metal here, popped up on the playlist whilst I was lifting. Vid link:
10 Likes
Yeah. Watching the video made me a bit tired. And very aware of how much mobility I lack…
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Granby rolls! Sneaky!
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Bootcamp (work gym)
30.04.2026 (5pm session)
Get this done, in any order, break it down however you like… just soak up the misery…
1500m run
4.5km bike
50 pushups
50 situps
30 inverted rows
60 BW lunges (30 per side)
2 mins of planks
Brutal. Finish first out of 3 guys, beating K by a mere 10sec in the end. I laid on the ground for some time after that.
6 Likes
BJJ
01.05.2026 (6am morning session)
-Refresher and technique refinement on inside/out passing from wednesday. Just N and I so great coaching tips and plenty of reps working hip switch and controlling the leg.
-Nice roll after, where I threw a number of different attacks, triangle from mount but not tight enough around the neck, N countered to ankle lock but pushed into that, some rolling tumbling. Had the back briefly then mount, SC escape, sweep and was trying for an arm hold/kimura whilst under N. Enjoyable roll for us both as we were countering and attacking each other constantly. Cue two old mid tier white belt men, fumbling around… the best! ha.
-always more mobility and flexibility work required here @FlatsFarmer appreciate the drop in mate.
8 Likes
Easy Strength C3S33 (work gym)
04.05.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 10, 10
DL
Bar x 8
60kg x 5
80 x 5
100 x 3, 3 - belt on
-ss-
Pullups x 4, 6, 3
Standing DB press
20kg DB’s x 5, 5
-ss-
Walking 10kg x 2 DB lunges x 8, 10
Poundstone curls x 12, 10, 8
-ss-
Mace halo’s 3 x 5
Carries
14kg KB waiter + 20kg KB carry x 65R, 60L, 50R paces
-struggle town today, just get in and get it done. Tiles all done in kitchen over the weekend. Grouting and caulking still to go.
-sink/swim Sat am, and ten pin bowling in the arvo with jnr and friends.
8 Likes
Nice work!
Here, too, I’m sure. You’ll have to post the “completed” pictures when it’s all done!
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Mobility/Vest Walk (work gym)
05.05.2026 (noon pre lunch session)
Mobility/warmup
Dreadmill
Weighted vest high incline walk - (100cal) 13min ish, all nasal breathing
Heavy Mace 3 x 5 L, R
-ss-
Row & woodchop (aka Judd’s Purple band) 2 x 6-8 L & R)
BW Dips 2 x 5
-ss-
HLR 2 x 10
McGill core work (birddogs, deadbugs, crunch etc)
Catcow yoga flow stuff
Hip flexor activation work
-there will be photo’s @SvenG as my reno’s are far more impressive than my lifting done here 
8 Likes
Don’t sell yourself short here, mate—if nothing else, the consistency with which you guys down under hit up the training is impressive for sure!
3 Likes
BJJ
06.05.2026 (6am morning session)
-Guillotine escape week. Handy for me as I sometimes get caught in them.
-Good rolls with N (gave him the guillotine hold to start with, I escaped successfully then dominated taking back/mount. Couldn’t isolate his arm to get to the rnc the way I’d like, but certainly dominated overall. Then J pummelled me for 5mins and I tapped a number of times.
-thanks @SvenG appreciate it mate!
7 Likes
I don’t know why, but this makes me want to try BJJ. I’m not sure what that says about me. 
1 Like
Walk (work)
07.05.2026
Lunch walk - 25mins stroll.
-Boot camp this arvo
-Plenty of ladies at our club, some starting up post kids in their 30’s and above too. So defo worth checking out your local bjj club, usually you’ll get a free week or first few lessons too to see if you like it @BethB
7 Likes
BJJ
08.05.2026 (6am morning session)
-No one else turned up, win for me. Private coaching session with Coach. Worked options re arm control from closed guard. Inparticular grabbing and pulling the elbow to get into a reverse grip kimura. Also hip toss refresher. All technique session, no rolls. Really good. Really handy.
5 Likes
and last night…
Bootcamp (work gym)
07.04.2026 (5pm session)
3 rounds of (do in any order):
400m run
8 per side, pushups, rotate at top, twist and arm up into the air
30 leg raises
15 DB rows
15 bench dips
20 crunches
100m 50kg farmers carries (twin 25kg plates)
and get this in too:
Battle rope 50reps
Sledgehammer on tire 12 each side
Done in 25mins.
Then some RCK planks, stretching.
Tough, finish 2nd out of 5, maybe 15sec behind K.
8 Likes