31st July 2009: (DL 3's) If I am not me, then who the hell am I?!

82.3kg/181lb/12st 13

Strength Training:
10:45 (Work gym)
A1 Power clean from floor 60x2x3, 65x5
B1 Sumo deadlift 112.5x3, 127.5x3, 145x8
B2 Hip flexor mobilisation x2x10/side
B3 Adductor mobilisation x2x5/side
C1 RDL 100x3x8
C2 Military press 42.5x3, 47.5x3, 55x8
C3 Neutral chinup BWx3, +2x3, +12x6
S1 Adductor x45s
S2 Hamstring x35s
S3 Glute/piriformis x45s
S4 Shoulder x45s
S5 Lat x45s
*C1 onwards, rest <30s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, resveratrol, cissus, stack]
2 [1000] [Pre-W/O] Whey/casein shake + forbidden donut
3 [1300] Turkey + chili chicken + salad + hummus + feta [+ stack]
4 [1700] Whey/casein shake
5 [1930] Roast duck leg + veggies
6 [2230] Greek yoghurt + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, cissus, garlic cap, ZMA]

30th July 2009: To crush your enemies, see them driven before you - and hear the lamentation of the women!

82.6kg/182lb/13st

Diet:
1 [0915] Skirt steak & 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol, stack]
2 [1300] Pea protein & 1tbsp peanut butter
3 [1445] Chili chicken + salad + hummus + 1tsp olive oil [+ stack]
4 [1900] Duck leg + red pepper
5 [2200] Greek yoghurt + 1tbsp fish oil [+ cissus, 1000iu vit D, 500mg vit C, garlic cap, ZMA]

29th July 2009: (BP 5's) What is best in life?

83kg/183lb/13st 1

Strength training:

10:30 (Work gym)

A1 Shoulder crank 3'sx10

B1 Bench press 65x3, 75x3, 85x8

B2 Scapular wall-slide x2x10

C1 DB floor press 30'sx4x6

C2 DB row 35x3x11

D1 Facepull 45x2x15

D2 Bar pushdown 45x2x15

E1 Thib curl 12'sx6+3+2=11RP

S1 Pec @ 12's x30s

S2 Bicep x45s

S3 Lat x45s

S4 Tricep @ 14 x45s

*C1 onwards = 30s rest between sets

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol, fat-loss stack*]
2 [1000] [Pre W/O] Whey/casein shake + 1 scoop waxy maize + 5g creatine

3 [11:30] Whey/casein shake + 25g cashews
3 [1300] Chicken breast + salad + hummus [+ fat-loss stack*]
4 [1645] Whey/casein shake + 25g cashews
5 [2000] Double burger & chips plus many alcoholic drinks
6 [2300] Greek yoghurt + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, ZMA, garlic cap, cissus]

*Fat-loss stack consists of 500mg ALCAR, 200mg green tea extract, 100mg chocamine, 100mg raspberry ketones, 100mg grape seed extract

28th July 2009: I'm not gonna shoot you between the eyes.... I'm gonna shoot you between the balls!

83.3kg/183lb/13st 1

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol]

2 [1000] Whey/casein shake + 25g cashews + 5g creatine

3 [1300] Chicken breast + salad + hummus + feta

4 [1700] Smoked salmon, brie + 25g cashews + 2 squares 90% chocolate

5 [2000] Ribeye steak, red pepper, green beans

6 [2200] Greek yoghurt & strawberries + 1tbsp fish oil [+ 1000iu vit D, ZMA, garlic cap, cissus]

27th July 2009: You're getting old, John!

83.8kg/184lb/13st 2)

*Sore glutes, hams & calves from the old-school lift yesterday.

Cardio: 25mins bike (2 sessions)

Restoration: Foam rolling + stretching

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol]
2 [1000] Pea protein + 25g cashews + 5g creatine *Update - pea protein tastes fairly rough... but manageable.
3 [1300] Chicken breast + salad + hummus + black pudding + feta
4 [1800] Pea protein + 25g cashews
5 [2000] Smoked haddock + coconut milk chowder with veggies
6 [2200] Greek yoghurt & strawberries + 1tbsp fish oil [+ 1000iu vit D, ZMA, garlic cap, cissus]

26th July 2009: (SQ 5/3/1) Just like old times John!

Strength Training (10:45) (Gold's Gym-style at LA with The Rush)

A1 Box squat (1" above parallel) 100x5, (belt on) 115x3, (knee sleeves on) 127.5x8

B1 Front squat 70x3x6

C1 Walking lunges 26'sx2x6/side, 32'sx6/side

D1 Reverse pull-through 30x3x12

E1 Calf raise on leg press 200x2x15

S1 Calf x30s

S2 RF x45s

S3 Adductor x45s

Diet:

1 Boiled egg x2, bacon x2, 1 slice toast

2 [PWO] 1 litre strawberry milk

3 Chicken thigh, sausage, veggies, sweet potato mash

4 Black pudding & brie

5 Chicken leg, pepper, onion

6 Greek yoghurt & strawberries

25th July 2009: You are are f**king choirboy compared to me!

Diet:
1 2 rashers bacon, 1 fried egg, 1 black pudding
2 Beer-battered cod & chips, handful of maltesers
3 Fish pie & chips, half tub of Ben & Jerry's

Not my finest hour.

24th July 2009: Who is your daddy, and what does he do?

82.4kg/181lb/12st 13

Strength Training:
09:30 (Work gym)
A1 Power clean 60x5,3 67.5x3
B1 Sumo deadlift 115x5, (belt on) 132.5x3, 147.5x6
B2 Hip flexor mobilisation x3x10/side
C1 RDL 100x2x10
C2 Military press 42.5x5, 50x3, 55x7
C3 Neutral grip chin BWx5, +5x3, +14x5
S1 Adductor x45s
S2 Hamstring x45s
S3 Shoulder x45s
S4 Lat x45s

Diet:
1 Large sirloin steak + 1 egg (fried in 1 tsp coconut oil)
2 [Pre-W/O] Casein shake + 1 scoop waxy maize + 5g creatine
3 Casein shake + 25g cashews
4 Smoked salmon + salad, hummus, feta
5 25g cashews, pork loin chop
6 Chicken thigh & drumstick, salad
7 Chicken thigh

23rd July 2009

82.6kg/182lb/13st

Cardio: 25mins bike (2 sessions)

Restoration: Foam rolling

Diet:

1 Sirloin steak + 2 eggs (fried in 1tsp coconut oil)

2 Casein shake + 25g cashews

3 Chili beefburgers x2 + salad, hummus, feta, 1tsp macadamia nut oil

4 Casein shake + 25g cashews

5 Meatballs with tomatoes, mushrooms, herbs

6 Greek yoghurt + 1tbsp fish oil

22nd July 2009: BP (5/3/1)

Strength training:

11:00 (82.2kg/181lb/12st 13) (Work gym)

A1 Shoulder crank 3'sx10

B1 Bench press 70x5, 77.5x3, 87.5x6 [Rep PR]

B2 Scapular wallslide x2x10

C1 DB CG floor press 26'sx3x8

C2 DB row 35x3x10

D1 X-pulldown 13.25x2x15

D2 Rope pushdown 45x2x12

E1 Thib curl 10'sx8+4+3=15RP

S1 Pec @ 10's x30s

S2 Bicep x45s

S3 Lat x45s

*Who says you need carbs to get a pump? Huge, slightly-painful delt pump!

Cardio: 25mins bike (2 sessions, AM/PM)

Diet:

1 Sirloin steak + 2 eggs (fried in 1tsp coconut oil)

2 Casein shake + 25g cashews

3 Greek-style turkey burgers x2 + salad

4 Casein shake + 25g cashews

5 Pork belly stir-fry + vegetables

6 Greek yoghurt/curd cheese + strawberries + casein shake + 1tbsp fish oil

21st July 2009

Training: 5 mins 20kg KB stuff

Restoration: Chiropractic + ART

Diet:
1 Sirloin steak + 2 eggs fried in 1tsp coconut oil
2 Casein shake + 25g cashews
3 Chili beefburgers x2 + salad
4 Casein shake + 25g cashews
5 Tandoori chicken breast & roasted vegetables
6 Greek yoghurt/curd cheese + strawberries + 1tbsp fish oil

20th July 2009: SQ (5's)

10:45 (83.3kg/183lb/13st 1)
A1 Box squat to foam pad (1" above parallel) 87.5x5, 100x5, 115x10
B1 Front squat 65x2x8
C1 DB single-leg RDL 24x2x8/side
C2 Reverse pull-through 31.25x2x12
S1 Adductor x45s
S2 RF x45s
S3 Glute/piriformis x45s

Diet:
1 Sirloin steak + 2 eggs fried in 1tsp coconut oil
2 Casein shake + 25g cashews
3 Lamb koftas x2 + salad
4 Casein shake + 25g cashews
5 Tandoori chicken legs & roasted tomatoes
6 Greek yoghurt/curd cheese + strawberries + 1tbsp fish oil

Training 10th July 2009: DL (5's)

10:45 (84.3kg/186lb/13st 4)
A1 Power clean from floor 60x3x5
B1 Sumo deadlift 100x5, 115x5, 132.5x10
B2 Hip flexor mobilisation x2x10/side
C1 Wide-stance good morning 60x3x10
C2 Neutral chin BWx2x5, +3x8
C3 Military press 40x5, 42.5x5, 50x10
D1 Delt triad 10'sx10/10/10
S1 Shoulder x45s
S2 Lat (kneeling) x45s
S3 Hamstring x30s
S4 Adductor x45s

Training 8th July 2009: BP (5's)

10:45 (83.3kg/183lb/13st 1)
A1 Shoulder crank 2.5'sx10
B1 Bench press 60x5, 70x5, 80x12
B2 DB row 35x9,8,8
C1 Ford presstension 40x3x10
D1 X-pulldown 11.25'sx2x15
E1 Rope pushdown 35x2x15
E2 Thib curl 6'sx2x15
S1 Pec @ 10's x35s
S2 Bicep x40s
S3 Lat x40s

Training 6th July 2009: SQ (3's)

11:20 (84.9kg/187lb/13st 5)
A1 Reverse pull-through 31.25x2x12
A2 Pull-through 31.25x2x15
B1 Squat to foam pad (1" above parallel) 100x3, 110x3, 122.5x5
C1 Front squat 65x2x6
D1 DB reverse lunge 22x2x6/side
E1 Leg extn. 50x2x20
S1 Glute/piriformis x35s
S2 RF x35s
S3 Adductor x45s

Training 3rd July 2009: DL (3's)

Feeling pretty sore & beat up today so just the minimum of training.
10:45 (85.1kg/187lb/13st 5)
A1 Power clean from floor 60x3x3
B1 Sumo deadlift 110x3, 125x3, 140x3
B2 Hip flexor mobilisations 3x10/side
C1 Wide-stance good morning 60x2x10
C2 Neutral chin BWx3,3 +8x3
C3 Military press 40x3, 45x3, 52.5x3
D1 V-bar pushdown 25x2x50
S1 Piriformis x30s
S2 Adductor x35s
D2 EZ curl +10x2x25
S3 Shoulder x40s
S4 Lat x40s

Training 1st July 2009: BP (3's)

11:00 (84.9kg/187lb/13st 5)
A1 Shoulder crank 2.5'sx10
B1 Bench press 60x3, 72.5x3, 82.5x10
C1 Ford presstension 40x2x8
D1 DB row 35x2x8
D2 Rolling tri extn 14'sx2x10
E1 DB curl 10'sx15,8
E2 Facepull 50x12,10
F1 Thib curl 5'sx10
S1 Lat x30s
S2 Bicep x30s
S3 Pec @10's x30s