29th August 2009: Behaviours < Goals

Cardio: 60mins easy cycling (outside)

Diet: Junk. Not proud of it.

28th August 2009: (DL Deload) There are a lot of men chasing us.

85.1kg/187lb/13st 5

Strength Training:
13:45 (Work gym)
A1 Military press 45x3, 50x3, 57.5x8 [PR]
A2 Neutral chinup BWx3,3 +12x8 [PR]
B1 DB floor press 35'sx3x6
B2 Facepull 55x2x15
S1 Shoulder x45s
S2 Lat x45s
S3 Pec x30s
C1 KB cardio (see below)
S4 Hip flexor x30s

Cardio:
25mins bike (2 sessions)
Steve Cotter "Extreme" KB cardio workout #1 @ 8kg in 15m33s

Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Whey/casein + 5g creatine
3 [1300] Pork loin steaks + salad + hummus + goat's cheese
4 [1700] Whey casein
5 [2000] Pork rashers + veggies
6 [2230] Greek yoghurt + whey + 2tsp fish oil

207g PRO/15g CHO/71g FAT/1526kcals
54%/4%/42%

27th August 2009: (BP 3's) You exercise, and put those deltoids on!

Strength Training:
13:45 (Work gym)
A1 Bench press 67.5x3, 77.5x3, 87.5x9 [PR]
A2 Scapular wallslide x2x10
B1 BB bent row (alternating supination/pronation) 60x10,10,8,8
B2 Close-grip pushup (explosivo) BWx2x10
C1 Cosgrove "Evil 8" complex @ 35kg (reverse ladder from 6, 90s rest)
*No stretching due to time limitations

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Frying steak + 1 egg
2 [1015] Whey/casein + 1tsp mac nut oil + 5g creatine
3 [1315] Beefburger (~175g) + salad + goat's cheese + hummus + 1tsp mac nut oil
4 [1630] Whey/casein
5 [2030] Beef Thai jungle curry w. veggies + pumpkin seed roll
6 [2215] Greek yoghurt + whey + 2tsp fish oil

193g PRO/55g CHO/88g FAT/1782kcals

26th August 2009: The shortest distance between two points will always be a straight line....

85kg/187lb/13st 5

Cardio:
[20:00] Cosgrove "Evil 8" complex @ 26kg (reverse ladder from 6 reps)
*Started out light and this was pretty easy. But my legs are killing me from Tues so easy = good....

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

Diet:
1 Frying steak & tomatoes
2 Buffet rubbish
3 Almond croissant
4 Spanish turkey & veggies + pumpkin seed roll
5 Greek yoghurt + whey + 2tsp fish oil

25th August 2009: (SQ 5/3/1) I'm gonna tell you about an accident, and I don't wanna hear "Act of God" alright?!

85.7kg/189lb/13st 7

Strength Training:

14:00 (Work gym)

A1 Box squat (parallel) 105x5, 120x3, 132.5x5

A2 Hip flexor mobilisation x2x12/side

A3 Adductor mobilisation x2x12

B1 BB Bulgarian split-squat 60x3x6/side

C1 Single-leg press 80x3x15/side

C2 Reverse pull-through Stack x2x10

D1 45 degree back raise BWx2x25 (+ 1x15s hold)

S1 RF x45s

S2 Adductor x45s

S3 Glute-piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + tomatoes + baguette + butter

2 [0945] Whey/casein + 1tsp mac nut oil + 5g creatine

3 [1330] Beef burgers (approx 225g) + salad + goat's cheese + hummus

4 [1700] Whey/casein + 1tsp mac nut oil

5 [2030] Spanish-style turkey + peas

6 [2230] Greek yoghurt + whey + 1tbsp fish oil

PRO 207g/CHO 50g/FAT 72g/1677kcals

49%/12%/39%

25th August 2009: Way to go pal, you get one vagina for the rest of your life

Cardio (first use of Gymboss timer):

KB intervals @ 20kg
30s work/30s rest x10
Various KB moves

Diet: Load of rubbish but a good amount of protein.

21st August 2009: (DL 5/3/1)

83.8kg/184lb/13st 2 (-0.4kg)

Strength Training:
14:00 (Work gym)
A1 KB snatch 20x2x3
A2 Adductor mobilisation x2x12
B1 Sumo deadlift 120x5, 135x3, 152.5x9 [PR]
B2 Hip flexor mobilisation x2x12/side
C1 Wide-stance good morning 60x3x10
C2 Military press (Deload) 25x5, 30x5, 35x5
C3 Neutral chinup (Deload) BWx3x5
S1 Hamstring x45s
S2 Adductor x45s
S3 Glute/piriformis x45s
S4 Shoulder x45s
S5 Lat x45s

D1 Straight bar pushdown 20x100

Diet:
1 [0730] Frying steak + tomato
2 [1000] Whey/casein + 25g cashews
3 [1300] Chicken thigh (skinless) x2 + salad + hummus + Mexicana
4 [1700] Whey/casein + 25g cashews + chicken drumstick x2
5 [2100] TBC

20th August 2009: (BP Deload) I wonder if I could kick your ass?

84.2kg/185lb/13st 3 (+0.2kg)

Strength Training (work gym)
A1 Shoulder crank 3'sx10
B1 Bench press 40x5, 50x5, 60x5
B2 KB row 40x4x6
C1 DB floor press 32.5'sx4x6
C2 Facepull 55x2x12
D1 Rope pushdown 45x15,12
D2 KB curl 16x3x10

E1 KB circuit x5mins @12kg
S1 Flye EQI @ 10's x35s
S2 Bicep x45s
S3 Lat x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + tomatoes

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

3 [1300] Chicken breast + salad + Mexicana + chorizo + hummus

4 [1700] 25g cashews + melba toast/brie/serrano ham x6

5 [2030] Chicken thigh x2 + drumstick + cabbage + mayo

6 [2200] Greek yoghurt + 1tbsp cream + 1tbsp fish oil

PRO 162g/CHO 39g/FAT 108g/1770kcals

(37%/9%/55%)

19th August 2009: First, there was darkness. Then came The Strangers...

84kg/185lb/13st 3 (-0.9kg)

Cardio: 25mins bike (2 sessions)

Diet:
1 [0800] Frying steak + tomatoes
2 [1000] Whey/casein + 25g cashews
3 [1245] Pork loin steak + salad + feta + hummus + 1tsp mac nut oil
4 [1645] Whey/casein + 25g cashews + 5g creatine
5 [2030] Beef Thai jungle curry w. cabbage
6 [2200] Greek yoghurt + 1tbsp cream + scoop whey + 1tbsp fish oil

219g PRO/32g CHO/113g FAT/2015kcals

18th August 2009: You just asked everyone to take out their Samurai swords, and shave your butt!

84.9kg/187lb/13st 5 (-1.3kg)

Major DOMS in glutes (and adductors)... probably from the split squats.

Restoration: Chiropractic treatment

Diet:
1 [0700] Frying steak + tomatoes
2 [1000] Whey/casein + 25g cashews + 5g creatine
3 [1300] Pork tenderloin + salad + feta + hummus
4 [1700] Whey/casein + 25g cashews
5 [2000] Chicken thighs x2 + chorizo, green beans, peppers, carrots + heel of bread
6 [2200] Greek yoghurt + raspberries + 1tbsp fish oil

Approx macros: 177.5g PRO/67g CHO/94g FAT = 1820kcals

17th August 2009: (SQ 5's) I want some mooshoo!

86.2kg/190lb/13st 8 [PR!]

Strength Training:
1400 (Work gym)
A1 Box squat (parallel) 90x5, 105x5, 120x7
A2 Hip flexor mobilisation x2x10/side
A3 Adductor mobilisation x2x10
B1 Bulgarian split squat 60x3x5/side
C1 Single-leg leg press 80x3x10/side
C2 Pulldown abs 31.75x2x15
D1 45 degree back raise BWx2x20
S1 RF x45s
S2 Adductor x45s
S3 Glute/piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet (first day of exclusion diet: no eggs):
1 [0700] Frying steak + tomatoes
2 [1000] Whey/casein + 25g cashews + 5g creatine
3 [1300] Beefburgers x2 + salad + feta + hummus
4 [1700] Whey/casein + 25g cashews
5 [2000] Chicken thighs x2 + peppers + chorizo
6 [2200] Greek yoghurt + cream + strawberries + 1tbsp fish oil

14th August 2009: (SQ 5's/DL 5/3/1) Well there's gotta be a listing honey, I pay 'em 6G's a year in premiums!

Strength Training
1400 (Work gym)
A1 Box squat (to foam pad, 1" above parallel) 90x5, 105x5 *right-side groin-gaah so shut down the squats and planned deadlifts
A2 Hip flexor mobilisation x2x10/side
A3 Adductor mobilisation x2x10
B1 Good morning 60x3x10
B2 Leg press (quad focus) All the plates in the gym x15,15,20
C1 KB medley 20x5x can't breathe
S1 RF x45s
S2 Hamstring x45s
S3 Adductor x45s

Diet:
1 [0700] 3 eggs + Mexicana
2 [1030] Whey/casein + 25g cashews + 5g creatine + Snickers
3 [1300] Chicken thigh x2 + salad + feta
4 [1530] Whey/casein
5 [1830] Asian buffet + alcohol

13th August 2009: (BP 5/3/1): Marlon Wayans does NOT deserve this

Something in the region of 84kg

Strength Training:
A1 Shoulder crank 3'sx10
B1 Bench press 72.5x5, 80x3, 90x6
B2 DB row 35x4x10
C1 Military press 45x5, 50x3, 57.5x6
C2 Neutral chin BWx5, +5x3, +15x5
S1 Flye EQI @ 10's x40s
S2 Shoulder x45s
S3 Lat x45s

Diet:
1 [0730] 2 eggs + 2 rashers bacon + 1 tortilla w. nutella (no I'm not kidding)
2 [1045] Pea protein + 25g cashews
3 [1345] Chicken breast + salad + feta + hummus
4 [1600] Whey/casein + 25g cashews + scone w. jam
5 [2100] Chicken thigh x2 + tomatoes
6 [2215] Greek yoghurt + cream + 1tbsp fish oil

11th-12th August 2009: This, I Command!

Cardio: 25mins bike (2 sessions), both days

Diet: 85% good, 15%..... both days

Having psychological issues this week (!).

10th August 2009: I'm too old for this shit!

KB circuits @ 20kg

A1 One-hand swing x15
A2 Pushups x15
A3 Rack squat x10
A4 Snatch x10
A5 O/H press x10
A6 Row x10

2 rounds.

Cardio: 25mins bike (2 sessions)

7th August 2009: (DL 5's) Drop the duck!

82.7kg/182lb/13st (-0.4kg)


Strength Training:
14:00 (work gym)
A1 Power clean from floor 60x2x5, 62.5x5
B1 Sumo deadlift 105x5, 120x5, 135x12
B2 Hip flexor mobilisation x2x10/side
B3 Adductor mobilisation x2x10
C1 Good morning 60x3x8
C2 Military press 40x5, 45x5, 50x11
C3 Neutral chin BWx2x5, +7x
S1 Adductor x45s
S2 Hamstring x45s
S3 Shoulder x45s
S4 Lat x45s


Diet:
1 [0700] Beefburger + egg (1tsp coconut oil) [+ multi, cissus, res-v]
2 [1000] Whey/casein + 25g cashews + 5g creatine
3 [1300] Lamb shoulder + roasted peppers + hummus
4 [1700] Whey/casein + 25g cashews
5 [2000] Steak tartare + chips + salad, red wine

6th August 2009: If you drop your gun now, I promise I won't kill you

83.1kg/183lb/13st 1 (-0.1kg)

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Frying steak + 2 eggs + 1tsp coconut oil [+ multi, res-v, stack]
2 [1000] Pea protein + 25g cashews + 5g creatine
3 [1300] Lamb shoulder + salad + hummus [+ stack]
4 [1645] Pea protein + 25g cashews
5 [2000] Duck leg + veggies
6 [2200] Greek yoghurt + blueberries + 1tbsp fish oil [+ ZMA, cissus, 1000iu vit D, 500mg vit C, garlic cap]

5th August 2009: (BP 5's): I got nothing to say - I just wanna eat my cake!

83.2kg/183lb/13st 1 (-0.1kg)

Strength Training:
12:15 (Work gym)
A1 Shoulder crank 3'sx10
B1 Bench press 62.5x5, 72.5x5, 80x12 [equalled PR :(]
B2 Scap pushup x2x10
C1 DB floor press 30'sx7,7,6,6
C2 DB row 35x3x12
D1 Facepull 50x2x15
D2 Straight bar pushdown 50x2x12
E1 Thib curl 12'sx7+3+2=12RP
S1 Pec flye EQI @ 12's x15s
S2 Pec x45s
S3 Bicep x45s
S4 Lat x45s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0710] Frying steak + 2 eggs + 1tsp coconut oil [+ multi, res-v, stack]
2 [1015] Whey/casein shake + 25g cashews + 5g creatine
3 [1300] Lamb shoulder + salad + hummus [+ stack]
4 [1730] Whey/casein shake + 25g cashews
5 [2000] Mackerel + veggies
6 [2200] Greek yoghurt + strawberries + 1tbsp fish oil [+ ZMA, cissus, 1000iu vit D, 500mg vit C, garlic cap]

4th August 2009: No, I drink no milk. Milk is for babies, when you grow up you have to drink beer!

83.3kg/183lb/13st 1 (-0.9kg)

Restoration: Chiropractic + stretching

Diet:

1 [0710] Frying steak + 2 eggs + 1tsp coconut oil [+ multi, res-v, stack]

2 [1015] Whey/casein shake + 25g cashews + 5g creatine

3 [1300] Lamb shoulder + salad + hummus [+ stack]

4 [1730] Whey/casein shake + 25g cashews

5 [2000] White fish + veggies

6 [2200] Greek yoghurt + strawberries + 1tbsp fish oil [+ ZMA, cissus, 1000iu vit D, 500mg vit C, garlic cap]

3rd August 2009: (SQ 3's) You should not drink and bake!

84.2kg/185lb/13st 3

Strength Training:
1415 (Work gym)
A1 Box squat to foam pad (1" above parallel) 100x3, (belt on) 112.5x3, 125x10
A2 Hip flexor mobilisation x2x10/side
A3 Adductor mobilisation x2x10
B1 Front squat 75x3x5
C1a Plank-to-pushup x10
C1b Hanging leg raise BWx12
C2 KB swing 32x2x10
D1 Single-leg extension 40x2x12/side
S1 RF x45s
S2 AD x45s
S3 glute/piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Sirloin steak + 2 eggs (1tsp coconut oil) [+ multi, res-v, stack]
2 [1045] Pea protein + 25g cashews
3 [1300] Duck breast + salad + hummus + brie [+ stack]
4 [1700] Pea protein + 25g cashews
5 [2000] TBC
6 [2200] Greek yoghurt + blueberries + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, garlic cap, cissus, 1g borage oil]