Good looking session Shane. Way to smoke the whole body. 
All of those sets looked strong to me. 
Hope you and your family have a very merry Christmas! 
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@simo74 now there is oil involved 
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Merry Christmas!
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Merry Christmas!
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Not that kind of oil.
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Yep,
Just the kinda red light session I was imagining
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Friday Deads
Reverse hyper at house
10 x 190
15 x 190
20 x 190
Warm up
Row 1500 meters
6:30
KB Swings
20 x 24KG
20 x 24KG
20 x 24KG
Deads/Standing DB OHP
5 x 225/10 x 35
5 x 275/10 x 35
5 x 315/10 x 45
5 x 365/10 x 45
HS MTS Ab crunch
20 x 120
20 x 100
20 x 100
10 Minute suitcase carry x 50lb Kb
10 minutes red light
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Saturday Cardio
5 minute cool down
5 minute stretch
Went to see Cirque du Soleil last night. Luzia was this year’s show. It was nice to have it back in town around Christmas again.
Eating this week has been epic between all the going out to eat and multiple family dinners on Christmas I am about tired of food. 
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Sunday Cardio
5 minute cool down.
Santa dropped these off in preparation for doing this. I wanted the 24KG bells but they were out of stock. The 22s at a little over 48 pounds each feel plenty heavy enough for now though. Idk why a KB feels so much harder to OHP than a DB, but it does.
Going to be 8 weeks of Dan Johns ABF to start the year and then probably move right into Easy Strength.
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Awesome!
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Oooohhhh… Christmas toys!
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That will be a Happy New Year!
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Thanks @SvenG @Friedrich @ChickenLittle. Hoping to get strong enough to put these thing to work properly.
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Monday Squat/Pull Ups
Warm up
Dan John Eagle with 18 KG KBs
This is what eagle looks like, not me btw.
8,7,6,5,4,3,2,1
KB Swings/Ski Erg
20 x 24KG/250 meters
25 x 24KG/250 meters
15 minutes
Box Squats (20 inch)
5 x 95
5 x 135
5 x 185
5 x 245
5 x 245
5 x 245
Pull ups
3,3,3,3,3,3
Ab crunch machine
36 x max weight x 3
20 minutes
Stretch 15 minutes
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Tuesday Cardio
Sled push/pull
3,4,5 plates for 15 minutes
30 minutes stairs of doom
10 minutes walk.
That’s it.
I think I am going to switch up my plan.
8 weeks of ESFFL then go into the ABF.
This makes more sense considering it’s the season for fat loss.
I might actually get smart and plan a full year of training. LoL
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Man, looks like a missed a boat load of work in here. Great job getting after it over the last week! Congrats on the KB’s! I had always wanted some of those before the herniated disk. Plenty of solid lifting and I’m liking the KB’s and other stuff mixed in. Some nice looking Peloton rides as well. Glad to hear that you guys had a good Christmas! 
Looks like a cool show that you went to see. The new programs sound good. Easy strength, fat loss and BB for real people check a lot of boxes IMO. Looking forward to seeing how that works for you.
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Thanks Trent. Christmas was great. 
Dan’s a wealth of knowledge and I have been listening to his podcast off and on for a couple years. It’s an itch I have been wanting to scratch.
Not 100 percent sure I am going to like these new programs, it’s a lot less work than I used to. I need to lose overall size so I figure this will help bring me down some.
Hardest part will be not adding a bunch of stuff.
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ES4FL Test
Warm Up
30 Second Hang
KB Swings
25 x 24KG Bell
35lb KB Front squat x 5 plus farmers walk x 3 sets
BB Clean and Press
3 x 115 x 3
Rack pull/Pullups
3 x 315/3 x 3
Ab Wheel
10
21 minutes
Treadmill 3.3 with 5 incline
35 minutes
Decide to do a test workout today for Easy Strength.
Dan says to pick each exercise and do it daily. I can already see the value in keeping the same “type” of movement, but adding variety to keep it not as boring.
Today was super easy. I need to add in more shoulder warm up. Light lat raises would probably get the job done.
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Good job today Shane! That looked like a pretty chill session. 21 minutes of work and then 35 minutes on the dreadmill. That definitely looks like it’s geared more toward weight loss. That seems pretty different from your usual program and that’s hopefully a welcome change. Glad you are switching it up and Dan sounds like a very knowledgeable guy. 
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Thanks Trent. I have committed to 8 weeks of this. Fingers crossed. :
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