3/5/1 - c16w1d5 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
10.02.2024 (6.15am fasted session)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
10kg med ball chest throws x 10
Box jumps x 5
10kg KB snatches x 10 L/R
Jump rope x 100
3x rounds of:
Chins x 10
Long jumps x 5
Pushups x 20
Jump rope x 100
3x rounds of:
Ring dips x 10
Lateral jumps x 5 L/R
HLR x 10
Jump rope x 100
-resting HR55
-BW65.5kg
3/5/1 - c16w2d1 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
12.02.2024 (6.00am fasted session)
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 10
40kg x 8
.
52.5 x 5
62.5 x 5
70 x 5
Bench
bar x 10
.
45kg x 5
52.5 x 5
60 x 5
Seated cable row
30kg x 15
50 x 12
70 x 9, 8
-resting HR56
3/5/1 - c16w2d2 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
13.02.2024 (6.00am fasted session)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 188cals
Conditioning
25mins emom tabata
20kg KB swings x 15
-ss-
20sec skip rope
-resting HR56
-catchup on a few log entries, good superbowl yesterday. Just a few quiet vodka’s with lime and soda, and a tasty hotdog with extra meat. Shake prior to ensure good protein levels.
I never realized you guys watch the Superbowl in Australia. Would that have been Monday morning for you guys? If so that is some serious commitment. Solid conditioning session. Tabata KB and jump rope sounds like a gasser!
Yeah mate, Monday morning 10am our time. It’s been a staple for me for years. Used to watch the 'bowl during school holidays as a kid (lines up with summer school holidays here) and have pretty much watched every-one since in adulthood.
(Packers fan here!)
3/5/1 - c16w2d2.5? (BJJ)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
13.02.2024 (6.00pm session)
Conditioning
-1hr BJJ session
-4 x 5min grappling bouts plus plenty of aerobic grappling work across the 1hr session
-excellent session, got to grapple with advanced guys, but also others at my level. Hit my first proper takedown, nailed a few submissions and generally held my own vs equivalent opponents at similar or heavier weight than I. Even lost some blood with an accidental scratch to the cheek… didn’t even realise till the end of the session.
That’s awesome! I have always liked the Packers. They have seemed like a blue collar type of team with a great fan base. Panthers fan here. It has been a rough life… 
Great work!
At least your team isn’t known for 28-3.
3/5/1 - c16w2d4 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
15.02.2024 (6.15am fasted session)
Mobility, warmup
Lat engagement band work x 10
24kg KB swings x 10
Hex Deadlifts
bar x 10
60 x 5
.
70 x 5
80 x 5
92.5 x 5
OHP
bar x 10
30 x 5
.
32.5 x 5
37.5 x 5
42.5 x 5
DB Rows
22.5 kg DB x 20, 20, 20 (L/R)
-all reps nose breathing focus (enjoying the recent huberman & galpin podcasts - some great info in there… but they’re LONG! 3-4hrs per podcast)
-is the 28-3 reference to Mahomes’ age and SB wins @shaneinga
-panthers must be due soon @TM79 ?
-was a great session @burien_top_team more focus on breathing during bouts, and taking some time to ‘rest’ during rather than spending excess energy for no gain.
Some do but its not that popular. Aussies tend to watch any sport going really, and its better than working.
We had it on the TV at work but I just checked the score throughout the day as I walked past.
15.02.2024
Physio appointment - shoulder/knee update
So some inflammation in the AC joint, rotator cuff is fine. Some massage and avoid certain movements till it settles down. Glad it’s not too serious.
Knee occasional swelling (ACL replaced side) - stretching of all muscles from lower back down required on a regular basis, will add this into the routine.
Overall good news there.
I wish. More like Falcon blowing a 28-3 lead in the Superbowl. Which is another reason I could never cheer for San Francisco and Kyle Shanahan. He was our OC in that debacle with one foot out the door on his way to the Niners.
I’m not bitter though.
3/5/1 - c16w2d5 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
16.02.2024 (6.00am fasted session)
Heavy Conditioning
Airdyne
3mins on, 1min off for 20mins, 186cals
Conditioning
25mins emom tabata
20kg KB swings x 15
-ss-
20sec skip rope
-resting HR55
-pec sore as post physio massage, this work didn’t anger things at all though. Bumped up airdyne to 3min rounds.
They’ve been in the league for 30 years and a vast majority of those years have been losing seasons. It will take a miracle my friend…
Good work on that Airdyne. A friend of mine texted me a metcon that he wants us to try. Every 3 minutes for 30 minutes complete 30 calories on the Airdyne/Assault Bike. He said you are supposed to finish 30 calories in one minute. I told him I don’t think I could get 30 calories in one minute if I was going into cardiac arrest. We shall see…
3/5/1 - c16w2d5 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
17.02.2024 (6.45am fasted session)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
10kg med ball chest throws x 10
Box jumps x 5
12kg KB snatches x 10 L/R
Jump rope x 100
3x rounds of:
10kg ball slams x 10
HLR x 10
Long jumps x 5
Jump rope x 100
3x rounds of:
20kg KB swings x 10
Jumps side to side over Bench x10
Pushups x 20
Jump rope x 100
-so based on those numbers @TM79 i’m averaging 12.6calories per minute (3 on 1 off…) and that’s plenty brutal!
-18k steps yest, at 10k just after lunch today. Prepping for kiddo’s bday party at home = tidy up whole yard and house.
Happy Birthday to your kiddo!
I hope the party went smoothly.
Did you guys play Pass the Parcel?
3/5/1 - c16w3d1 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
19.02.2024 (5.45am fasted session)
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 10
40kg x 8
.
60 x 5
70 x 3
80 x 1+ (9) -belt on
.
60 x 5 x 3sets (FSL)
Bench
bar x 10
40kg x 8
.
52.5 x 5, 5
57.5 x 5
Lying leg curls
x 12, 12, 12
-resting HR58 (sneaking up, busy weekend)
-took it easy on bench as shoulder/AC continues to heal. Pec soreness now gone post physio
-lots of kiddo birthday party prep. All the kids and parents enjoyed the day, junior had a ball thanks @ChickenLittle . A few games in there for sure @FlatsFarmer pin the tail, pass the parcel and scavenger hunt. The pool was the big hit though, perfect weather too, 30deg C (circa 90ish F?). Cue 8x 6year old girls all screaming at full pitch during play in the pool.
-how’s my t-ransformation-2024 travelling? Was a good feasting day. Plenty of smoked brisket and lamb, 1x glass of wine, then a couple of well deserved bourbons after everyone had gone home.
Meat into smoker:
Overnight cook complete:
Tasty meat prepped @T3hPwnisher @boilerman :
Relaxo time!
What a meal!!
