Congratulations on finishing the house painting. I wish I could say the same. 
1 Like
3/5/1 FSL - c2w1d2 (gym)
06.12.2022 (5.00am fasted session)
Mobility, warmup
Plyo pushups x8
Bench
bar x 10
40kg x 8
50 x 3
57.5 x 3
65 x 3
50 x 5 x 6 (FSL)
(extra set i think oops)
BW Dips
60reps (12, 10, 8, 8, 8, 8, 6)
Dreadmill
12mins SSC
-earlier start today, already on ferry to Kangaroo Island (work site inspection)
-I’d be happy to to see another paint roller for a while @shaneinga that’s for sure! looks great once done though.
7 Likes
3/5/1 FSL (gym)
07.12.2022 (5.45am fasted session)
Mobility, warmup
Conditioning
a. 20kg KB swings x 20
b. 20kg BB Thrusters x 10
c. Burpees x 10
5 rounds completed in 13.41min.
Core
MacGill x3 & deadbugs
3 rounds
Dreadmill
15mins SSC
-6hrs driving yesterday, managed over 10k steps still between walking around onsite, etc.
-blew out more cobwebs today on above’s conditioning. Muchly required.
-squats tomorrow.
7 Likes
Nice work in here. Really liked the looks of that conditioning session today. Good job on getting the house painted too. We bought our current home a year ago and I have painted all rooms but the guest bedroom. Well, to be fair, I painted the walls only. I have only painted half of the trim and none of the ceilings… Either way, that is a heck of an accomplishment. Way to get it done. 
I saw you mention work site inspections. Are you in the construction world or a different type of work site? Sounds like we are in similar lines of work.
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@TM79 I’m a Principal Civil Engineer at a medium sized firm, we work across the consulting field. So project managing teams, design and occasional site inspections. 99% of the time office based though.
Painting… never fun, glad it’s done!
2 Likes
Ahh… gotcha. I’m a building envelope consultant for a structural engineering firm. I investigate, design and oversee repairs to the exterior of existing buildings (mainly due to water infiltration or structural repairs). On the new construction side I do design reviews, QC inspections and testing. I work with civils once in a while on smaller, random projects. I’m about 50/50 office time/field time. Definitely prefer that ratio. Glad to hear we are in similar industries.
1 Like
3/5/1 FSL - c2w1d3 (gym)
08.12.2022 (5.45am fasted session)
Mobility, warmup
Glute activation stuff - clamshells, banded box walks
20kg KB Swing x20
Box Jumps x6
BW Squats x8
Squats
Bar x 8
40kg x 8
60 x 3
67.5 x 3
75 x 3
60 x 5 x 5 (FSL)
Reverse lunges
9kg DB’s x 24 reps each leg (4x8)
Seated leg curls
4x12
Elliptical
15mins 12sec on emom leg refresher
-standard work today, all good.
-50/50 best of both worlds there @TM79 good stuff. Plenty of insurance claims here in Australia of late linked to flammable cladding used on apartment buildings. Cost to replace and who’s paying for it etc… I’m generally working on mining, council, land development projects - but plenty of variety across projects which I like.
6 Likes
That’s wild about the flammable cladding materials. I would think that most of that would have been worked out years ago. I live along the Southeastern coast and the big thing here is older oceanfront condo buildings which have not been kept up. The corrosive environment (and hurricane flooding) corrodes the embedded steel reinforcement in the columns, which then cracks the surrounding concrete and can lead to eventual failure (like the building collapse that happened in Florida). My boss and I were actually speaking to the news about that today in Myrtle Beach as they recently condemned a highrise condo building there. Sounds like your work provides some variety too, which is nice. Glad you are enjoying it.
Good job on those squats today. Solid session.
1 Like
3/5/1 FSL - c2w1d4 (gym)
09.12.2022 (5.45am fasted session)
Mobility, warmup
Bandpullaparts x120 ish
Med ball slams 10kg x 8, 8
OHP
Bar x 10
32.5 x 3
37.5 x 3
42.5 x 3
32.5 x 5 x 5 (FSL)
-ss- chins x3 (varying grip widths) - 30reps
Rear delts x 60reps
-ss-
Lateral raises 40reps
Dreadmill
15 mins SSC, HR 110ish
-more volume in accessories today hit the spot
10 Likes
3/5/1 FSL (gym)
10.12.2022 (6.45am fasted session)
Mobility, warmup
Conditioning
20kg KB swings x 501reps
32.46min
Dreadmill
10mins faster paced walk, low incline. HR 132 ave
-dropped a few mins on previous swing time pr, grip limiting factor.
-something different on conditioning day
8 Likes
3/5/1 FSL - c2w2d1 (gym)
12.12.2022 (5.45am fasted session)
Mobility, warmup
20kg KB Swing x20
Squats
Bar x 8
40kg x 7
55 x 5
62.5 x 5
70 x 5
55 x 5 x 5 (FSL)
Reverse lunges
9kg DB’s x 53 reps each leg
Dreadmill
10mins quick walking pace med incline
-sunday off
-plenty of garden time yest, hit 15k steps somehow. Planted some mature new trees out front and dug up more of old lawn.
-changed order with squats up first this week
8 Likes
Lunch yoga session at work, hit some good movement patterns there.
Progress snap pre-backfilling for one of the new trees. Junior assisting.
11 Likes
3/5/1 FSL - c2w2d2 (gym)
13.12.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts x 160+ various angles during below work
Plyo pushups x9
Bench
bar x 10
40kg x 8
47.5 x 5
55 x 5
62.5 x 5 (8)
47.5 x 5 x 5 (FSL)
-slow decent, still simples
BW Dips
58 reps
-ss-
Hypers
50 reps (5x10)
Dreadmill
15mins SSC at brisk walking pace HR115 ish
-easy bench today, TM to increase next cycle.
6 Likes
3/5/1 FSL (gym)
14.12.2022 (5.45am fasted session)
Mobility, warmup
Conditioning, Core, Calves
Conditioning:
a. Twin 12kg KB devil presses x 10
b. Burpees x 10
c. KB Swings 20kg x 20
Completed 5 rounds in 15.04mins
Core:
McGill x3 + deadbugs
3 rounds
Seated CR’s
+40kg x 10, 10, 10, 10
Dreadmill
10mins SSC med to high incline AND brisk pace
-conditioning never gets fun… 12kg devil presses really hitting limits re fatigue by end of latter sets
-mid way through December, and we had the fire on last night… summer in Australia, insane weather. Snow in eastern states. It’ll be mid 30’s (celcius) by the weekend though
7 Likes
Nice job on the last few sessions. Conditioning looked intense today and I hear you on 500 KB swings. That will put some hair on your chest… Glad you are getting some gardening time in and have a helper. That’s crazy about the snow in Australia. Looks pretty warm there from a google search but maybe I missed it?
1 Like
3/5/1 FSL - c2w2d3 (gym)
15.12.2022 (5.45am fasted session)
Mobility, warmup
Lat band engagement stuff
20kg KB Swings x 20
Hex Deadlifts
bar x 8
40kg x 8
60 x 6
70 x 5
80 x 5
90 x 5 (8r) -pr
70 x 5 x 5 (FSL)
Lying leg curls
6x10 (60r)
-ss-
20kg DB Row
55reps
Dreadmill
15mins SSC
-mini pr on the DL’s today, mainly as I’ve rarely tracked lifts at under 100kg much. have a 95x5 in my records, but also 110x5… but with a few reps left in the tank hit 8 fine today
-we also have slow moving floods in SA from massive rains in eastern Australia working it’s way down the Murray River @TM79 so it’s crazy weather on all levels…!
7 Likes
3/5/1 FSL - c2w2d4 (gym)
16.12.2022 (5.45am fasted session)
Mobility, warmup
Bandpullaparts x60 ish
Med ball slams 10kg x 8, 8
OHP
Bar x 10
30kg x 5
35 x 5
40 x 5
30 x 5 x 5 (FSL)
-ss- pullups/chins x3r (varying grip widths) - 30reps
Lateral raises 7kg DB’s 5 x 10 (50reps)
-ss-
Seated curls 5 x 10 (50reps)
Rear delt machine 2 x 15 (30reps)
Dreadmill
15 mins SSC, HR 120ish
-sore from DL’s yest thru lats, rhomboid zone, easy session today though.
5 Likes
3/5/1 FSL (gym)
18.12.2022 (5.45am fasted session)
Mobility, warmup
Conditioning
a. KB Swings 20kg x 20
b. 25kg BB Thrusters x 10
c. Burpees x 10
Completed 5 rounds in 14.22mins
Dreadmill
30mins SSC - brisk pace, low incline
-sat rest, hit this on sunday am.
6 Likes
3/5/1 FSL - c2w3d1 (gym)
19.12.2022 (5.45am fasted session)
Mobility, warmup
Goblet KB squats x 8
Band pullaparts amongst below x 160
Squats
Bar x 8
40kg x 8
62.5 x 5
70 x 3
80 x 1+ (6) rep PR
62.5 x 5 x 5 (FSL)
Reverse lunges
9kg DB’s x 5 x 6 (30rep per leg)
Dreadmill
15mins SSC - brisk walking pace med incline
-18k steps yest, resting HR snuck up to 63
-solid squats today, rep PR in 1’s week. (by one rep) was hoping for a few more.
8 Likes
Nice work!
1 Like