Thank you , sir.
This morning:
Hotel Ghetto Gym.
Actually the equipment is quite nice…no barbells though.
Lat Pulldown;
10x20
35x20
60x20
75x10 - 165lbs
Db Incline bench 30 degrees:
15x20
20x20
20x15
20x13 - 44lbs
120 secs rest, worked the 20’s until fatigue started to set in. Huge chest pump…I like this. A little light for my liking, but yeah just work until fatigue is the name of the game while here. 2-3 exercises, smash them, get out.
Warmed up on the cross trainer, gave that hell for 5 minutes flat out. Jumped in the pool after the workout to cool off.
Fin
4 Likes
Hotel Ghetto Gym:
2 minutes on the rower fast as I could. Got to 540m…not bad I guess. Haven’t used one in a long time. Still want to buy one, but refuse to pay the 1700AUD new for the concept 2. Gotta be lightning fast on marketplace when they come up, too.
Lat Pull-down:
10x10
35x10
60x12
80x10 pb. - 176lbs
Db Incline 30 deg.
20x25 - 44lbs
Db Incline 45 deg.
20x16 - 44lbs. Was only 60 seconds rest between two make it even harder. Pump city.
Leg Extension. This machine is Really nice. Also harder than my bench attachment. I want it.
20x15
25x15 already a huge quad pump.
30x10 burn!! - 66lbs
Db Incline Curls: weight is each arm with reps done alternating.
7x10
10x10 - 22lbs. Much harder than expected…burning here also which was a nice surprise at only 10kg dumbbells…
Taking the fam to a huge ahem, shopping centre today so opted not to do any other leg exercises 
. Will probably get some “weighted shoulder loaded trap pumping walking” in while there… daughter weighs about 38-39kg these days at 10 year old lol. It’s quite a workout.
Fin!
5 Likes
Decided to just not log the rest of my vacation workouts lol. They were fun, numerous, plus lots of swimming and Many Kilometers of walking lol.
Flew back home today, got back to the house at 4pm. Completely unpacked by 5pm.
In the garage by 510pm.
Extensive warmup for the hips and ankle, did not squatting or deadlifting on vacation and things were a little tight from the flight and the 90 minute drive home.
Front Squat:
20x5
70x5 - 154lbs
70x5
Bench:
20x12
60x5
85x5
85x5 - 187lbs
Deadlift:
70x5
110x5
150x5
150x5 - 330lbs
Chinups:
112x5
112x5 - 247lbs
Kettlebell Swings:
20x20 - 44lbs
Notes:
-
Someone might notice the familiar rep/set scheme…Even Easier Strength. Decided over the break that I need to take a light block. Wanting to compete in December, seemed sensible.
-
Bench and Deadlift are included in the beginning but Might change them out in time.
The competition will be a Push/Pull only.
-
Front Squats were a lot of fun last time I ran this, and ending on 130kg last time (likely capable of 140kg with bigger cajones). Unfinished business here. Ideally I catch up to my bench lol. Technically they were okay too. Second set better than the first, a good indication of t-spine and wrist mobility.
-
chin-ups for extra back volume. No Press this time…my shoulders hurt the entire previous block of press, I’d like more time away from it on an official basis, but will toss in a light effort once per week for mobility.
-
Heavy weigh in for the chinups. I was actually surprised, because if anything I look to have lost some fat over the last two weeks. Was wearing a heavy hoodie, still had my knee sleeves on…and we grabbed some Macca’s on the way home as we all skipped out on breakfast this morning and didn’t eat on the place…also the flight itself always seems to cause extra fluid retention/inflammation. Could feel that in my knees especially warming up. Will give that a day or two to calm the fuck down. But I’d be surprised if I was over 107kg in the AM once it settles. Certainly did not eat in a surplus on vacation, not a chance lol.
Feeling Great overall in any case. No pains from the lifting, though I did FEEL my back during the first set of deadlifts. Never had any issues while away, and my morning sessions never at any point seemed to stress anything down there. ‘Probably’ tightness.
https://www.instagram.com/p/C6Lai9ayER5/?igsh=MTdweTExMm45ZGdzcg==
5 Likes
DJ EES Day 2.
Kb Swing:
20x20
Front Squat:
20x5
70x5
70x5 - 154lbs
Bench:
20x12
60x5
85x5 - 187lbs
90x5 - 198lbs
Deadlift:
70x5
110x5
150x5
150x5 - 330lbs
Chinups:
110x5
110x5
110x5
Notes:
-
front squat felt better today. Last time I did this it took much longer to not feel like death. . Wrists are good. Back felt normal.
-
bench was good. Felt better today so jumped 5kg for 90x5. I’m using my thicker barbell for this cycle. It’s not a thick bar, but is 32mm thick…and feels nicer on bench.
-
deadlifts were great. Could have jumped, but no need. No back issues. Body was feeling great, All tightness and what not seemingly gone. I should mention that yesterday and today, all reps completed with a double overhand full grip.
-
I Was proper sore upon waking this morning…jumped out of bed and grabbed the dog lead and took off for a bit. Felt better afterwards…and it improved as the day went on. Almost nothing felt during warmups.
-
Weighed 2kg lighter for this session than yesterday. So did an extra set of chins to account for it. Haha.
Great day. So good to be back training in the garage.
https://www.instagram.com/p/C6NyyIbSmRN/?igsh=MWMxcTN1bWJjcHA3Nw==
Fin.
3 Likes
DJ EES Day 3:
KB Swings:
20x22
Front Squat:
20x5
70x5
85x3
95x2 - 209lbs
Bench:
20x12
60x5
85x5
100x3
110x2 - 242lbs
Deadlift:
70x5
110x5
150x5
160x3
170x2 - 375lbs
Chinups:
110x1
110x5
115x3
117.5x2 - 259lbs
Notes:
-
another fun session. Was very sore going in, didn’t walk this morning as we had a very lazy Saturday morning . But loosened up well and got going easily in the end.
-
front squats were ok. Technique a little dusty at the higher weights. To be expected.
-
bench was ok. 110kg was also a little dusty.
-
deadlifts were the star of the show. Moved well, and still used a double overhand full grip. Decided I will keep this variation in for a while rather than move to mixed grip after week 2 as I had initially planned. Pairing proper deadlifts with front squats will only highlight why people have trouble squatting with EES - IMO, it’s a lower back fatigue issue, so I can mitigate that quite a bit with this lighter deadlift variation. I think it would be better removing the squats when it comes time to use a mixed grip and relying on goblet squatting in the warmups to keep the patterning (literally as DJ suggests).
-
chin ups feeling better on my joints every day. Fair amount of tightness I think after all that benching pre vacation.
-
feeling great about all this. Tomorrow is a scheduled rest day…but I probably won’t rest.
Fin.
2 Likes
DJ EES Day 5:
Kettlebell swings:
20x24
Front Squat:
20x5
70x5
75x5 - 165lbs
Bench:
20x12
60x5
90x5
95x5 - 209lbs
Deadlift:
70x5
110x5
150x5
155x5 - 342lbs
Chinups:
110x5
112.5x5 - 248lbs
Notes:
-
Felt very good today despite a very poor sleep overnight…a little mentally slow warming up, but yeah once I was front squatting I was ON.
-
front squats felt good. So went up 5kg.
-
bench was easy. So went up 5kg…
-
deadlift was great too. Grip was strong on the double overhand. The 155 feeling easier than the 150. Keep in mind 160x6 is my best ever set with these. Intend on beating that.
-
chin ups were stronger than ever. 
Everything going great. 5 days in, no rest days…rather keep moving.
Fin.
https://www.instagram.com/p/C6VMR69yxVy/?igsh=MTUxZmhldHZqbG51dg==
5 Likes
DJ EES Day 6:
Kettlebell Swings:
20x24
Front squat:
20x5
70x5
75x5
Bench:
20x12
70x5
90x5
100x5
Deadlift:
70x5
110x5
150x5
150x5
Chinups:
110x5
110x5
Punch the clock. Trained at a commercial gym. Yuck. But felt great. Had no chalk…so didn’t increase deadlifts as was only able to pull 3 reps without…not a problem.
Heavy singles next workout. Keen! Hopefully tomorrow night when I return home, but might be a little late. We’ll see.
Fin.
4 Likes
Videos from this morning. Commercial gym. It’s not bad really. Everything you need. CrossFit gym adjoining next door, too. Typical BB gym in the front room. And an extensive cardio room on the mezzanine above the front room.
https://www.instagram.com/p/C6YlH1XSXhA/?igsh=amYxeG9xaHBxNDg3
It’s actually for sale…1.2million AUD…
Unfortunately, that just for the business, and with it you buy a rental contract for the land.
If it included the land… I’d honestly be interested. Not sure if worth that much without the land.
3 Likes
No training today.
Was a three day work trip…I had planned on training upon my return home, but my flight was delayed almost three hours! So instead of walking in my front door at 715pm, it was 1015pm. Tired. Hungry. Food…
Bed time.
2 Likes
DJ EES Day 7
Felt good coming into this sessions. Great infact.
It didn’t pan out that way…was difficult to get moving right, still a little tight from all the travel.
Front Squat:
20x5
70x1
80x1
90x1
100x1
110x1 - 242lbs
90x1
Bench:
20x12
70x5
90x1
100x1
110x1
115x1
115x1
115x1 - 254lbs
Deadlift Double overhand:
70x5
110x5
150x1
155x1
160x1
165x1
170x1
180x1 - 395lbs. big jump because 180kg. Felt like it was there. It was. Almost 400lbs with a double overhand grip is awesome.
Chinups:
110x1
115x1
120x1
125x1
130x1
130x1 - 286lbs. Only 8-9 lbs off a PB here.
Notes:
-
I realised as I was typing this, that I made a critical error in my warmups…by forgetting the damn kettlebell swings. Whether or not it would have made a difference I’m not sure. I reckon it might have. Two sets tomorrow in punishment haha.
-
front squats were okay. Until that 110kg single, that one hurt like all buggery. Also realised here my mid-back was tighter than usual also. Did some work on that before benching.
-
bench was ok. Things were tight here too. The reps were easy, but it felt weird.
-
deadlifts were really good. Was warmed and loose by this point I guess. Was surprised by the 180kg/395lbs.
-
the chinups were fun. I wanted 135kg for a PB, but I just had a feeling that fatigue was showing in the first 130kg rep, so took that weight again and I was right with it feeling maybe 15-20% more difficult.
Good. Tomorrow is the ‘tonic’ day. Just a light and easy set of 10 on everything. Except chinups…where I’ll do 5 sets of 2.
Fin.
6 Likes
Lads.
DJ EES Day 9:
Kettlebell Swings:
20x26
Front Squat:
20x5
70x1
70x5
70x5
Bench:
20x12
20x5
60x5
80x2
95x5
100x5
Deadlift double overhand:
70x5
110x5
155x5
155x5
Chinups:
110x5
110x5
110x3
110x3
110x3
BB curls:
20x20
20x20
Tricep push downs single arm:
Grey band until it burned A Lot both arms.
Good.
Fin.
4 Likes
https://www.instagram.com/p/C6iRrz2ywyi/?igsh=MWl2ZTR1ZXh4N3dsMQ==
Notes:
-
had some time to digest this session. Front squats technically were really good, but they Hurt. Knees. And only when squatting back up, so about 2-3 inches out of the hole, that’s where I would feel it…and it would hurt until the quads stopped doing there thing. It’s very frustrating, and no reason for it. I tacked on a bunch of knee work afterwards just now including single leg box squat things, tib raises and calf raises, as well as repeating my regular warmup (sitting in the squat position for minutes, goblet squats, and the upper back stretching) as im sure it’s just remaining tightness from travel. Tomorrow is “5,3,2” day, so hopefully we can throw some tin around on the front squats.
-
bench was a bit meh, felt heavy strangely. Could be related to upper back. Moved easy though as you’d expect of 2 plates.
-
deadlifts were Great! A real positive in this workout. A little tight in set 1…but set two felt solid and nice, with the hold at lockout on the last rep a good indicator of how that’s going.
-
chinups, also great these. Decided to do another 3x3 while training arms, I did those 3x3 super setted with the curls and tricep press downs. Bicep pump was interesting afterwards . I received a phone call after that last set answered it and within 20 seconds was having trouble holding the phone to my ear with the biceps pump hahaha.
Good.
Fin.
7 Likes
At a mates place watching the footy, has a spin bike.
Put 30 minutes in.
3 Likes
Haha. Rugby League mate. 3 games in a row here on Saturday.
2 Likes
Damn headcold getting the better of me, lol.
two days off the weights now, not ideal for my mental health lol. Kept up the walking, and been doing my regualar warmups to keep moving.
I might train today…I want to. But also i have an important business meeting tomorrow morning down south that i cannot miss, and would rather not make my symptoms worse (just a light cough and plenty of phlegm at this point). I’m actually feeling really good…have only had maybe a few hours one morning where i felt a bit off - but i shrugged that off with a 30 minute walk with the pooch - cleared me right up.
Movement is medicince.
Too much though will make it all worse LOL, so will try not to push it. Been a little while now, so thinking im gunna be clear of it by the weekend experience tells me. Good.
Kids are so great at sharing these things haha.
In other news, diet hasnt missed a beat since i returned home from vacation. No appetite loss or anything with this minor illness this time either so its been busniess as usual, and probably why i dont “feel” ill this time no doubt.
Dog hassling me for a walk, so off to oblige.
Fin.
3 Likes