The Bogan

Disclaimer: Long post for dead thread I've been hitting the bells and stuff for a few years now, I now only train at at home, and first thing in the morning on a empty stomach (after a strong cup of coffee) I been watching Dan John and Pat Flynn on the YouTubes for a few years now and have been running a basic strength and mobility program "based" of their programs I started with the stuff posted above bells in 2021 when the gyms shut down with Covid The current "stuff" that I got and use is: 2 x 24kg 2 x 20kg 2 x 16kg TRX suspension trainer Pull/Chin up tower AB roller The single 6, 8 and double 12kg bells have collecting dust in the shed What I want: 1 x 32kg for swings, and then progress to 1 x 38kg bell for swings 2. Start doing 30 minute afternoon/evening walks when time/family permits My Monday and Friday workout is hinge, press, squat, alternating chin and pull ups, and AB rolls Warm up is 20 star jumps and 10 burpees for 3 rounds that takes 2 minutes Then into the workout Work. 20 seconds Rest reset. 20 seconds 1. 10 x Alternating single 24kg KB Swings (tried double swings but 2. 4 x Double 20kg KB Clean and Press 3. 4 x Double 20kg KB front squat 4. Alternating sets between Chin ups and Pull ups x 5 then dead hang till I hit time 5. AB roller x 10 I do the above 5 exercises with a Tabata timer for 10 sets Takes 31:30 minutes All up it's: 60 star jumps 30 burpees 100 swings 40 clean and Press 40 front squats 25 chin ups - 25 pull ups 100 AB rolls All up just under 35 minutes, so basically go hard by but paced Once I hit 5 good form lifts for each exercise I go up weight and drop reps down to 2 for a week or two, ensure my form is on point for a while, then add a rep, rinse and repeat until I hit 5 reps, or time, then rinse and repeat In saying this I do sometimes need to de-load and drop the weight or reps, I let my body decided what is best Tuesday and Thursday is TRX, body weight and more AB roller, with the same 20 seconds work, but a 15 second rest as the TRX doesn't hit my CNS as hard as the bells Warm up is TRX stretching out the joints for 60 seconds, 10 seconds rest and reset, then max reps for: 1. TRX Push up 2. TRX Row 3. TRX T Y I 4. TRX Curl 5. TRX Tricep Ext 6. AB roller I'm currently doing it for 8 sets Around, 120 push ups, 100 rows, 70 T Y I, 100 curls, 100 tri ext, 100 AB rolls Takes 32:30 minutes total Again, hard, but paced Wednesday is currently 16kg farmers walks for 50 meters, drop the weight then do single 16kg snatches for 3 reps each side, then pick up both bells and rinse and repeat for 45 minutes Saturday or Sunday is a leisurely hour walk Whilst I haven't lifted heavy for a few years now, my joints and ligaments now thank me for it, and whilst my joints and stuff are still problematic, the training is helping me keep my bone density, muscle, and mobility in check, which is a priority at my age of 58, but even when I get older, and age creeps up, I can always dust off the lighter bells and keep on keeping on, if I can still throw bells and do some body weight exercises into my older years, like post 70 years, I would consider that a win As for the advantage of not going to a commercial type gym to train is time management, plus, not having to deal with all the Muppets prancing around and using poor form, or hogging equipment and chatting with their Muppet friends, or the ones that just stare at their phone for most of their time in the gym, or the ones that don't replace weights, or sweat all over the equipment only to walk off without cleaning it up, or the ones that want to start up a conversation in the middle of my session, not going to a commercial type gym is really good for my mentality For the Monday, Tuesday, Thursday and Friday sessions I watch the news and wait for the Tabata timer to tell me to work or rest Wednesday sessions and weekend walks are fuels by my YTMusic selection of 70's, 80's and early 90's alternative music After training I make up my oat, protein, peanut butter, honey, 1 apple, half a banana, plain Greek yoghurt and some spinach smoothie Then wash and get ready for the day, total time from start to finish is about 1 hour I do watch what I eat and drink though, but only to a point, I do drink alot of Coles brand sparkling water throughout the day, I find I can get my water intake in easier with sparkling water, though I still like a low carb Beer and/or Scotch or two, a little bit of chocolate now and then, and we regularly go out for dinner of lunch My food is based of every vegetable, and every dead animal that I can get I also make sure I get a minimum of 8 hours sleep every night Supplements: Multi-vitamin - fish oil - Glucosamine Daily old man meds (I had a little "fun sized" stroke a few years ago due to blocked arteries from cholesterol, read: to much crap food): Asprin (blood thinner)-Atorvastatin (cholesterol)-Esopreze (reflux)- Paracetamol (when needed for arthritis) I have heen seeing some of the best, specialists, surgeons and physiotherapists over the last few years, they are all extremely happy with my progress and training regimen and wished more of their patients took their health and wellbeing more seriously like I have Tip for young players, look after your health, get regular health and blood tests, the amount of young people on the stroke ward I was in was an eye opener, my vascular surgeon said I was in the 1% of people who turn their life around, the other 99% either die soon after from "the big one", or end up having more little episodes, each little episode typical removes a bit more brain and/or body function In the last 3 years I've gone from a "chunky", read: actually unhealthy 89 kg power lifting/body builder with the modility of a plank of wood, to a "slimmer" 75kg fit, healthy and fairly strong (5'6" short arse) human with much, much improved mobility, functional strength, and alot less body fat TL:DR, stay healthy fellow humans

Finished my duties early so ended up doing the front dampers on the Honda Neither had a leak, or signs of a leak, but both were FUBAR Neither would come all the way back up Luckily again, both the bump stops and top mounts, plus the spring bushes were fine I'll head in early tomorrow for the wheel alignment

LOL, yeap But dang it, it took me 4 bloody hours to do the rear shocks on the Honda today No manual, and nothing really helpful on the YouTube Removing the parcel shelf took ages to get to the top mount bolts, there was hidden clips that were a nightmare to pop out, and some seat trim that needed to be removed Then, working out which arms needed to be disconnected IOT get the first coilover assembly out of the wishbone and past the inner guard was trial and error, and took much longer than needed, basically everything needed to be disconnected to get the hub assembly low enough, and the "angle of the dangle" right so it could exit past the body In the end I needed to undo the camber arms, I did use a paint pen to mark where the alignment adjustment was, but, as I WD40'd the hell out of the bolts the paint wiped off....DOOH I did spend a bit of time cleaning the damper boots and springs as well, the whole rear coilover assemblies and all the arms and wishbones now looks like new and all the bushings are fine The passenger side damper had no leaks, but it wasn't really good when pushing the rod down and watching it come back up, it went down fine, but kept hesitating going up The drivers side had a small leak, and was much worse than the passenger side when testing it Compared to the new shocks the old ones were Schizo in there range of motion Fronts will need to wait till Friday though as I've got some other stuff to do tomorrow I do have a good YouTube vid for the front though, I've watched it a few times and reckon I'm all over the process for the front Front and rear wheel alignment will happen Saturday morning And no, I'm not planning on flipping the Honda for a few years, it's a great little daily that just needs some love and attention Mark style 🤪

No glitter or bits of stuff in the Honda's gearbox oil, which is nice It was pretty dirty though, you could still see through it a little bit when I poured it into my oil collection drum, but in the pan it looked black, so well over due for a change, in saying that the transmission shifts fine Whatever the gear oil that was in it is anyone's guess, but now it has a belly full of the recommended Penrite pro gear semi synth 75w/80

And the Honda Accord Euro has finally earned its Euro tag as real Euros have check engine lights", well until it gets some #chongdata love and attention in January

The Honda only sounds marginally louder at idle and WOT now, but now I can at least hear the exhaust when I'm up it from around 4k RPM all the way to redline Luckily no drone or raspyness at all at any road speed, which I was actually expecting it to do somewhere in the rev range, I did think I would need a larger resonator in the mid pipe, but luckily not For a little 4 pot it actually sounds good when I'm wringing it's neck rowing gears..... V-Tec Yo 🤣 So far the Honda Accord Euro cannot claim the "real Euro boy" tag, as it hasn't thrown a code yet, I am expecting it to at some stage though, probably when I take it for a long drive, or park next to a VAG, but the tune will fix that Tomorrows job is changing the gearbox oil and fitting the new dampeners, then onto giving the wheels some attention to get them ready for some rattle can etch primer and wheel paint love

Just dropped the Honda off to "fix" the cat in the header and front pipe Until the car gets its tune it will be just like a "real Euro boy", as I assume a check engine light will come on and I'll lose cruise control until that gets "fixed"

I'll give you notice where I buy my new house in just over a year, if you buy before that I hold no responsibility if you end up with a old Bogan who lives in your area Love, The Bogan King

Small, but great for little jobs 100% easier than sanding 99% of car brackets I test drove it on a little section of the alloy wheels on the Honda that I want to repaint, works surprisingly well for a little job thingie If you capture the garnet, the amount you get in the 1kg pack that comes with it should last a while For $60 bucks it shits on hand sanding like a peasant Going of my little test area, it should take me no more than 10 minutes a rim, the last set of alloys I sanded by hand, like a peasant, took at least an hour or more for each rim just to get all the clear coat off

Whilst the interior of the Honda "looked" really clean and spotless, the Bissell told another story Took 2 goes before the water didn't look like this It amazing how a cars interior, that looks really clean, is in fact, really dirty It wasn't as bad as the Commodore or Yaris when I first cleaned them, but wow, I wasn't expecting that That little Bissell is worth every dollar spent

New Monroe OESpectrum shocks for the Honda have been ordered, the car actually handles well with the OEM shocks, but from pulling the wheels off for a good inspection of the brakes and bushings, the only issue I saw was that it still has the original shocks, and with 160k km on them they are well past their use by date Also, in other "kids these days" news, the airbox resonator is "in the bin", a little more induction noise down low free reving, but it sounds really good (growly) over 4k RPM on the road, worth while silly mod for 10 minutes of work and zero dollars Also the K&N filter for the OEM airbox arrived, whilst I didn't get it for performance, as it probably doesn't give any, it's more to save a few bucks replacing OEM filters every service, 3 filter changes and it has paid for itself I also picked up another 5 litres of HPR5 for another oil filter and some more engine flush, I'll give the last HPR5 and filter change 1k km to do it's thing then flush it all out again and stick the new stuff in, anal, but I feel it's always worth the effort when I get a "new old" car to really clean out its guts, and as the K series engines have a few internal mesh filter screens for the V-Tec thingie, as well as the usual one on the oil intake tube, it's preventative maintenance to keep the oily bits happy when I'm wringing it's neck The Bogan Cruise Ship might even come out from undercover this weekend for a cruise, weather permitting of course

Good point

More looking at bolt on NA stuff, a K20 ported oil pump is a fairly cheap mod that will let it rev happily to 9k RPM, which would be fun While the Commodore is built to full bogan spec, I want the Honda in Grandpa spec, I'm going for polar opposites One issue I have come across is finding good tyres in 225 or 235/50 17 for the OEM rims, the current tyres, whilst new, are cheapos, but there's not alot of options really for tyres in that size I don't want to drop too much coin on it really, just a few mods to optimise it, it is still just a daily hack that can be left parked anywhere Spent half the day yesterday in it cruising around in traffic doing odd jobs and appointments, all the while blasting out Wagner on the system

Done some more digging, talking to the tune guy again and he said if I'm keeping both cats the top end power gain won't be that much, to which I queried "both cats", the things have 2 500 cell cats, 1 in the header and 1 in front pipe He recommended that if I don't go for a catless aftermarket header that "both" cats need to be replaced with at least some high flows to get the most out of the tune He also said if I go with a aftermarket header and only 1 high flow cat in the mid pipe the rest of the OEM exhaust will sound buzzy, but it's easily fixed with a larger resonator in the standard mid pipe as the OEM resonator is tiny Jackie did say the Honda is the quietest car I have ever owned, so I'm taking that as "Mark, it needs a little more volume", but definitely not buzzy or droney, just a little more "noise" for the LOLS at high RPM In the end tuning a exhaust for sound is fairly cheap and easy, I'll start at the front see how it sounds, then move to the mid pipe if required In the end the profit made from selling the Yaris will cover it all, and I'll buy something shiny for her to "grease the wheels" "Apart from the tune for more hectic V-Tec things, and the exhaust for optimising the V-Tec things and a little more noise, and the intake resonator delete for little more induction noise, I'm keeping this car stock......... mostly" .......LOL I am enjoying being in a manual little 4 cylinder daily that revs pretty hard, and whilst it's not actually fast per se, it is fun rowing through the gears in it (kids these days hey)

And the Yaris is sold

I just put the Yaris up on carsales Gave it a good wash, wax, and detail and took about 15 photos I lowballed myself going of the current market for a quick sale, it is almost the cheapest YRS Yaris on the site I've been watching the market, calling some sellers, and watching them sell for a while now, the amount of unkept cars with peeling clear coat, higher Km, and generally untidy examples selling for around what I'm asking, $5700, is astounding The used car market is insane

Fuel economy in the Honda is great 368km hwy used 25.5 litres giving just under 7ltrs/100km Trip was mostly on cruise at 110kph @ 3k rpm

The Euro is a smaller sized overall version of the Accord, and about 150kg lighter, although there is a Euro Luxury which has a sun roof, and leather electric seats, but that brings the weight up about 50kg The larger Accord (large sedan class) was aimed at the US market with more luxury in mind, but was also delivered elsewhere The smaller Euro was aimed at Japan, Australia, New Zealand and Europe Sold well everywhere I believe, except Europe, where Honda was hoping to get into the medium sized sedan market Meh #dailyhack In other, servicing related news, I did the messiest engine oil service I've done for a while, after heating up the car and letting some engine flush do it's thing for 10 minutes it got un-tidy 1. Oil pan wasn't positioned right and dumped about 0.5ltrs of oil on the garage floor 2. Dropped the oil filter wrench strap thingie and 1/2" drive long extension and ratchet into the oil pan, splashing hot oil on the floor, my face, arms and my "never mind the bollocks, here's the Sex Pistols" yellow T-Shirt The old oil still looked ok, didn't smell of fuel and no glitter, so so far so good I also dropped some fuel system cleaner and conditioner into the tank and filled it up with some 98 The injectors look like the originals, I'll roughly judge their condition after checking fuel economy on the trip to and from Goulburn, if it looks sketchy I'll get them tested and cleaned and probably do the fuel filters as well, if the fuel economy looks fine I'll leave it alone So far so good for a 15 year old car with 160k km on it

Me and the daughter went looking at used Swift's a few years ago when we went shopping for her first car, performance wise it wasn't much better than the Yaris IMO, although we only test drove auto's, plus their interiors are pretty lack luster, again, IMO For a 15 year old car the interior of the Accord Euro is a nice place to be, the dash lay out (cockpit) is really nice, yes, again, IMO

I was warned of the used V6 models, whilst they do have a fair chunk of more power, "apparently" they have engine issues as the Km build up, whilst the 4 pot, if regularly serviced is good to go, which this one was/is But I really don't need alot more power in it, it already has about 2 x the power of the Yaris, the whole point of getting it was I just needed some more power than the Yaris when putting 4 people in it In the end, if I want to drive something with power I'll drag the Commodore out and take that for a spin So far the Accord has been great driving around locally, and yes, by no means it is a performance car, it is a nice comfy daily, with a ton more room inside and creature comforts than the Yaris Talking about comfy and creature comforts, the seats are great, and I believe they are better than the seats in my 2017 86, both in comfort as well as support It will be getting it's first Hwy drive this weekend when I head into Goulburn to lunch with my daughter, not a long drive really, but, a good enough drive to see how it rolls on the Hwy

I cannot help myself After chatting with a mad Honda nerd at work he recommended that I seriously look into FAH performance in QLD, he does flash tunes to suit the Euro, it lowers the RPM where the V-Tec "YO" kicks in, fixes up the lazy electronic throttle response, and basically adds a little power everywhere even with a unmodified car, fuel economy is also improved a little, as long as I'm not pegging it everywhere, which I probably will, because I'm a idiot Luckily he travels around doing tuning, I've contacted the guy and he is coming to Sydney in January, so yes, the new daily is getting a tune, LOL The same Honda nerd at work (he has a few Honda in his garage) also recommended that for a unopened K24 daily thing to not bother with a exhaust or a aftermarket intake as the OEM stuff flows fine for NA and is not a restriction, unless I want a raspy droney exhaust note, which I don't His only recommendation for a daily is to remove the OEM intake resonance chamber under the inner guard to free up some induction "noise", it still draws air from under the inner guard though, and possibly swapping out the old 500?? cell cat for a 200 cell, but the cat is only a maybe thing (the stock cat is 15 years old and is the only possible issue I would have with the exhaust "apparently" I am off to super cheap this Arvo to buy all the servicing stuff I need, engine oil, flush and filter, gearbox oil, brake fluid, coolant and flush, sparklers and air filter Prior to the tune I'll drop in a new pre cat O2 sensor, and anything else anyone can think of to facilitate the flash and any touch ups required on a quick road tune Cost for the tune is very reasonable at $500, I'm spending more than that on buying all the parts for the service

The Yaris IMO does the job it is made for, cheap and fuel efficient city car, I'm asking it to do more than that power wise, and it is saying "Robbo, No power here"

Me and Jackie took the eldest girl and one of her girlfriends out the other day, the poor little Yaris struggled hard up some hills, to the point of having the throttle pegged to get up some hills That got me thinking, I went for a spin in a mates K swapped Civic a while ago, it was awesome fun rowing gears in the thing, he has a few Honda's and we got to talking about fun cheap dailys as I was saying that I eventually want to sell the Yaris, my only concern was fitting in 4 people, he recommended a Accord Euro, plenty enough power, fits 4, and the Euro has a pretty good handling package, well, for a daily anyway, plus he said he rated the K24 as it has more than enough torque to "pull the skin of custard" without needing to ring its neck, unlike the K20, and the 6 speed manual is the pick of the litter for fun I have been checking car sales sites for a while, this one popped up, looked good, and had the 6 speed, so BAM, I pulled the pin

So, I have made an executive decision to replace the little Yaris, sooner rather than later, it is just as old as the Yaris, but, it is still 4cyl, but, 6 speed manual sedan, K24 V-Tec Yo..... I found a clean unmodified 2009 Honda Accord Euro that ticked all the boxes and runs sooth as Interior is mint, but paint needs a attention, some polish and a good wash and wax should see it all shiny shiny Pics of the new bus will come once it is at a acceptable condition to warrant photos And yes, major servicing of all wet things, filters, and sparklers will be done pronto

I'm going to give this a go > Autoglym Ultra High Definition Ceramic Coating Kit One of the guys at work used it on his i30N, so far it has lasted well, I believe it should last at least a year with some care, love and attention, he got a couple of full coats done from the 1 bottle I think the tip is using a good ceramic additive wash product to top up the coating Currently the box with it all in is waiting patiently on a shelf, with some stripping wash and a fresh clay bar for when I start leave and give the Bogandoore a good clean and detail