06 Dec 2011

Had to cut short my workout due to work commitments. Bah!

0845 (ABW)
A1 PB planche 6x6s
A2 Ring flye 3x8
A3 Single-leg BB DL 65x3x4/side
B1 Ring FL 4x6s
B2 Ring row tuck 2x5
B3 PB manna 2x5s
B4 HeSLL 4x2x4

22 November 2011

Back posting training... it's been annoyingly sporadic as of late due to injuries and exams!

Today:

7 miles bike

0945 (ABW)
A1 Iron cross w/green band 3x10s
A2 FG FL ring row (tuck) 3x5
B1 PB planche (tuck) 6x7s
B2 Ring flye x8,8,7 (arms more bent than usual to preserve shoulder)
C1 PB manna 6x5s
C2 HeSLL 3x4kgx3
C3 Ring FL 6x5s
C4 Single-leg BB RDL 60x3x5/side
S1 Front split PNF
S2 Box split PNF
S3 Pancake split x60s

Going to look into sports massage (then physio) for my shoulders, my usual K-Star inspired tricks are not helping.

Days Eighteen to Twenty-Four

Slacked off on the blogging but not on the compliance! Still going well. Slight decrease in acne but that is all as it goes for the OFG.

Training has been the same, gymnastic strength 3x/wk, cycling up to 5x/wk, gymnastics, bball and sprints 1x/wk.

Day Seventeen

Training:
1900: 1hr gymnastics

Tuck:
1300: 4x chicken thighs
1600: 4x streaky bacon, pulled pork, banana w/ shredded coconut
2100: 2x lamb burgers, 1/2x beef burger, chips (beef fat), fried onions (goose fat)

Day Sixteen

Training:
A1 PB planche 6x5s / XR Bul pushup 3x4
B1 XR BL 6x5s / B2 XR FL row tuck 3x6
B3 XR FL 6x5s / B4 HeSLL 2x3x4
C1 PB manna 6x5s / C2 Single leg 45 degree back raise 20x3x6/side
S1 Splits PNF routine

Food:
1300: Pulled pork
1630: 2x bacon, 3x steaky bacon, pulled pork
1945: Pork loin in maple/mustard sauce, sautéed potato, peas
2030: Banana in coconut milk

Day Fifteen

Training:
1200 (ABW) SSC3.1
A1 PB planche 6x5s / A2 HeSPU 3x3
B1 XR BL 6x5s / B2 XR Bul chin 3x6
C1 L-sit 6x5s / C2 HLL 3x5
C3 XR FL 6x5s / C4 Pistol 4,3,3
D1 HS 3x10s / D2 Kip sequence x3

Menu:
1300: Lamb neck fillet
1630: 2x bacon, pork rillettes
2030: Pulled pork, guac, chips (beef fat)
2130: Banana in coconut milk

Day Fourteen

2wks down. Not any noticeable facial change, in fact eye area slightly swollen this morning.

Made the decision to add back in white potatoes at this stage to reduce reliance on sweet potato for starch. This is the only change for now.

Training: Rest day

Menu:
Bacon, dates
Pork belly rashers
Banana
Roast chicken, leeks, onions, potatoes
Raspberry/coconut ice-cream

Day Thirteen

Training: Rest day

Eats:
Should have paid more attention...

Bacon
Dates
Lamb shoulder
Banana
Salmon & mackerel chowder

Day Twelve

Training:
2x15mins bike

1000: (SSC2.3)
A1 PB planche 6x5s / A2 Russian dip 3x3
A3 XR BL 6x5s / A4 Negative MU w/mini 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL 6x5s / B4 Box jump 3x5 / B5 KB swing 40x3x5
C1 HS 3x10s / C2 Kip sequence x3
S1 Splits PNF sequence

Tuck:
1230: Pulled pork, chicken, bacon
1700: 3x bacon, 1x burger
2000: 2x burger, SP fries (beef), guac, mustard

Day Eleven

Training:
2x15mins bike
1330: Sprints 10s/50s x 8

Menu:
1400: Beef in coconut sauce
1730: 3x bacon
2000: Salmon & mackerel chowder, banana sautéed in coconut oil/milk

Day Ten

Training:
2x15mins bike
1500: 1hr basketball
1900: 1hr gymnastics

Eats:
1230: 2x chicken thighs, beef in coconut sauce, small sweet potato, banana
1730: 3x bacon
2045: Shredded chicken, bacon, sweet potato fries, salad w/olive oil dressing

Day Nine

Still aiming to prove my worthiness to Odin!

Training:
2x15mins bike

0915 (ABW) SSC2.2
A1 PB planche 6x5s / A2 XR Bul pushup
B1 XR BL 6x5s / B2 XR FL row 3x6 / B3 XR FL 6x5s
C1 PB manna 6x5s / C2 HeSLL 2x3x3 / C3 Single-leg 45 raise 20x6,6,5
S1 Splits PNFs

Tucker:
1315: Roast beef in coconut curry sauce w/butternut
1830: 4x bacon, pulled pork, sauteed banana (coconut oil & milk)
2115: Roast pork belly, sweet potato & turnip mash, fried onions (goose fat)

*Incidentally drinks during this challenge are water, carbonated water, green tea and white tea. No soda or alcohol.

Day Eight

One week down, 4.5lbs weight lost, no change to lips/face. Onward...

Training:
2x15mins bike

1015:
A1 PB planche 6x5s / A2 HeSPU 3x3 / A3 XR BL 6x5s / A4 XR Bul. chin 6,5,5
B1 PB L-sit 6x5s / B2 HLL 3x5 / B3 XR FL 6x5s / B4 Pistol 3x3/side
C1 HS 3x10s / C2 Kipup sequence x3
S1 Splits sequence

Food:
1430: Coconut/butternut curry w/rib roast
1800: 4x bacon rashers, pulled pork
2100: Roast chicken (leg & wing) w/garlic & herbs, roasted sweet potato, carrot & onion

Day Seven

Training: Went for a walk on the beach, some MWOD later.

Grub:
0730: Coconut milk w/sultanas and dessicated coconut
1100: 2x chicken thighs (garlic & herb)
1530: Smoked salmon, pork rillettes
1930: Pulled pork (nomnompaleo style), guac, sweet potato fritter-thing
2030: Coconana ice-cream

Day Six

Training: Day off.

Munchies:
1300: T-bone steak, sweet potato fries (beef dripping), bone marrow, dates
1700: 2 rashers streaky bacon
1930: Chicken "aromatic" curry (no chilli) w/coconut milk, butternut squash
2030: Coconana ice-cream (homemade coconut milk + banana)

Day Five

Training:
2x15mins bike

09:15
A1 PB planche 6x5s / A2 Russian dip (w/kip) 3x3
A3 XR BL (flat tuck) 6x5s A4 Negative MU (w/miniband) 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL (flat tuck) 6x5s / B4 Box jump 3x3 / B5 KB swing 40x3x5
C1 Round-off practice
S1 Front split PNF x3 / S2 Box split PNF x3

Tuck:
1200: 3x chicken thighs
1700: 4x bacon, beef liver, dates
2000: Pork belly, rib roast, butternut/sweet potato mash w/herbs, fried onions (goose fat)

Day Four

Training:
2x15mins bike

Munchies:
1200: 2x burgers, dates
1730: 4x bacon, beef liver
2100: 2x sirloin steaks, 2x chicken thighs, sweet potato fries (not many cos I burnt some, doh)

Day Three

Going well but knackered today from all the exercise!

Training:

2x15mins bike

1500: 1hr basketball
1900: 1hr gymnastics

Food:
1330: 3x chicken thighs
1700: 1x roasted sweet potato, 4 rashers streaky bacon, dates
2030: 2x burgers, mustard, guac, sweet potato fries (beef fat), sauerkraut
2130: 1x banana + few sultanas sautéed in coconut milk

Day Two

So far so good...

Training:

2x15mins bike

ABW (0900)
A1 PB planche 6x5s / A2 XR pushup 3x3
B1 XR BL 6x5s / B2 XR FL row (tuck) 3x5
C1 Manna 6x5s / C2 HeSLL 3x5
C3 XR FL 6x5s / C4 Single-leg 45 raise 20x3x5

Eats:
1400: 4x chicken thighs, banana
1800: Streaky bacon x5, beef liver, chicken thigh, butternut squash, dates
2100: Pork belly, sweet potato fries, fried onions

Day One

Here we go...! No cycling today due to 28mph winds in P'town today... yes I p*ssied out.

Training today:
Integrated Cycle 1.1
10:00 (ABW)
A1 Planche (tuck) 6x5s / A2 HeSPU 3,2,2
A3 XR BL 6x5s / A4 Bul. chin 5,4,4
B1 L-sit 6x5s / B2 HLL 3x3
C1 XR FL 6x5s / Pistol 3,2,1
D1 HS 3x10s / D2 Kip sequence x3

Le Menu:
1230: 2x smoked trout fillets, 1x chicken thigh, banana
1730: 6x streaky bacon, beef liver, dates
2000: Chicken thighs/legs, butternut squash, onion w/herbs

30 Days of Antiautoimmunity!

Beginning on Monday, the blog will be revived as I begin 30 days of grain/legume/dairy/egg/nut/seed/nightshade-free living!

Al asked me to blog what I eat and I think that's a great idea for accountability purposes. I'll also start blogging my training again.

I will be taking facial photos to measure the OFG (which is the main purpose), but also weight, measurements etc.

No blow-outs planned prior but I might have a bit of dairy this weekend!

Today's training:

2x15mins bike

10:00 (ABW)
A1 XR front lever (flat tuck) 6x5s
A2 XR back lever (flat tuck) 6x5s
A3 Handstand 6x10s
A4 PB planche (tuck) 6x5s
A5 PB L-sit 6x5s
B1 XR false grip hold 3 sets
B2 Hanging leg lift 3x5
B2 Headstand leg raise 3x5s
C1 Kip-up x5, no hands x3, rolling x3
C2 Leg extn 50x18
S1 Super couch 2 mins/side (hip emphasis)
S2 Band pigeon 2 mins/side
S3 Hip flexion floss 2 mins/side

19 April - 10 May 2011: For you, the day Bison graced your village was the most important day of your life. But for me, it was Tuesday

19 April
10:15 (ABW) (w/DW)
A1 Chinup BW+7.5x5(49s) [-3s]
A2 Cybex Galileo shoulder press #12x5(48s) [-1r]
A3 Seated cable row 51.25x6(58s) [-1r -6s]
A4 Polaris Delta chest press 80x5(50s) [-1r -8s]
B1 Hammer 45 leg press vs #4 band (53)170x10(71s) [+11s]

03 May
10:15 (ABW)
A1 Chinup BW+7.5x5(50s) [+1s]
A2 Cybex Galileo shoulder press #12x5(46s) [-2s]
A3 Seated cable row 51.25x6(55s) [-3s]
A4 Polaris Delta chest press (wide grip) 80x5(46s) [new]
B1 Hammer 45 leg press vs #4 band (53)180x7(54s) [+10kg]

10 May
10:15 (ABW) (w/DW)
A1 Chinup BW+7.5x6(52s) [+1r +2s]
A2 Cybex Galileo shoulder press #12x5(45s) [-1s]
A3 Seated cable row 51.25x6(55s) [-]
A4 Polaris Delta chest press (wide grip) 80x6(48s) [+1r +2s]
B1 Hammer 45 leg press vs #4 band (53)180x8(49s) [+1r -6s]

14 April 2011: Back in action... sort-of

10:00 (ABW) (w/DW)

*Performed usual "big 5" workout with 10% lower weights than previous session. Did not count reps or time sets but used slow tempo as usual. Weakness was noticable! Combination of de-training and aftereffects of neck injury no doubt.

30 March - 1 April 2011: He is the American sh*thead who makes tricks with bricks! And 48 Days of Vanity

30th
7 miles bike

18:00 Roast beef w/mayo, 1 bacon w/brie, double cream, 2 squares Lindt
20:30 Cheese & potato pie, 4x sausages, refried beans

31st
7 miles bike

17:45 5x sausages, double cream, 2 squares Lindt
20:30 Rump steak, patatas bravas w/aioli

1st
7 miles bike
MWOD

10:15 (ABW)
A1 EZ curl +22.5x6+3+2=11RP
A2 Reverse EZ curl +10x5
B1 Pushdown vs miniband 25x7*
*Aborted session due to right-side neck twinge/spasm

17:30 3 egg omelette w/chorizo + gruyere
20:00 Lamb shoulder, patatas bravas, 4 squares Lindt

28-29 March 2011: You listening to me? Go for the stomach!

28th
7 miles bike
MWOD

18:00 3x bacon + Mexicana, 100ml double cream, Eat Natural bar
20:30: Chilli w/rice + cheddar, 4 squares Lindt 90%

29th
7 miles bike
MWOD

09:30 (ABW) (w/DW)
A1 Chinup BW+7.5x5(52s) [+2.5kg]
A2 Cybex Galileo shoulder press #12x6(48s) [-9s]
A3 Seated cable row 51.25x7(64s) [+1r +10s]
A4 Polaris Delta chest press 80x6(58s) [+1r +5s]
B1 Hammer 45 leg press vs #4 band (53)170x10(60s) [+1r +3s]

18:00 Bacon x3 w/Boursin, 2 brazil nuts
20:30 Slow-roast beef w/mashed potato, 4 squares Lindt 90%

19-22 March 2011: I wonder if I could kick your ass?

19th
09:30 Kallo puffed rice w/milk
13:00 Biriyani w/sea bass
20:00 [Prezzo Cardiff] Nachos, risotto, hazelnut bombe

20th

MWOD
10:00 Scrambled eggs w/chorizo, Mexicana, corn tortilla chips
11:00 5x Madelines (GF)
13:30 French lunch
20:30 Pork belly rashers x3 w/biriyani, bag of chocolate peanuts

21st
7 miles bike
MWOD
17:30 Pork belly rasher, back bacon x4, Mexicana, double cream, 4x brazils
20:30 Gammon, egg, chips, peas

22nd
7 miles bike
MWOD
10:00 (ABW) (w/DW)
A1 Chinup BW+5x6(58s) [+1s]

A2 Cybex Galileo shoulder press #12x7(57s) [seat 1 pin too low!]
A3 Seated cable row 51.25x6(54s) [+1r +1s]
A4 Polaris Delta chest press 80x5(53s) [+5kg]
B1 Hammer 45 leg press vs #4 band (53)170x9(57s) [+1r +5s]

20:30 Beef meatballs w/biriyani

17-18 March 2011: The Riddle of Steel + 62 Days of Vanity

79.4-79kg

17th
7 miles bike
MWOD:

This MWOD almost tore my right-side grundel in half. In a good way.

18:00 Roast lamb, 4 brazil nuts, clotted cream
20:30 Chicken thighs x2, sausages x2, potato, turnip

18th
7 miles bike
MWOD

10:00 (ABW)

A1 EZ curl (alt bar) +22.5x7+3+2=12RP [+1r]
A2 EZ reverse curl (alt bar) +10x5
A3 Pushdown vs mini-band 25x7+3+3=13RP [+2r]
B1 Facepull 35x8 [+5kg]
B2 Cable lateral raise (leaning) 3.75x8/side [-]
C1 Machine flye 55x6 [+5kg]
D1 45 degree back raise +25x7 [+5kg]
(*All tempos 5/5)

17:30 2 sausages, 2 eggs, 3 rashers streaky bacon, 4 brazil nuts, clotted cream
20:30 Lemon sole, sea bass, chips, peas

12-16 March 2011: Fire and wind come from the sky, from the gods of the sky. But Crom is your god!

78.2-79.7kg

12th
MWOD

13:30 Plate o' roast lamb, chilli sauce, bag of chocolate brazils
21:00 Roast chicken (leg + wing), sauteed potato, creamed leeks, ton of butter, homemade pistachio ice-cream (ala Perfect Health Diet)

13th
MWOD
2 miles bike

13:30 Lamb "sandwich" w/mayo
20:30 Roast chicken in butter sauce, homemade chips, peas

14th
09:00 Bacon, scrambled eggs w/applewood
12:00 Le dejeuner francais
16:00 Bag of peanut M&Ms and a creme egg
21:00 Seafood risotto

15th
13:00 15 chicken wings, 2tbsp clotted cream
19:00 Roast lamb w/mayo
21:00 2x beef burgers w/leftover risotto

16th
7 miles bike
MWOD

09:10 (ABW) (w/DW)
A1 Chinup BW+5x6(54s) [-3s]
A2 Cybex Galileo shoulder press #12x6(57s) [+7s]
A3 Seated cable row 51.25x5(53s) [+1.25kg]
A4 Polaris Delta chest press 75x7(73s) [+9s]
B1 Hammer 45 leg press vs #4 band (53)170x8(52s) [+1r -2s]

Le Menu:
18:00 Roast lamb w/mayo, 4 brazil nuts
20:30 2x beef burgers w/chips, guac, salsa, cheddar, onions, pistachio ice-cream

11 March 2011: 69 Days of Vanity

Now that's what I call a side chest!

78.9kg

7 miles bike
MWOD

10:00 (ABW)
A1 EZ curl +20x6+3+2=11RP [-]
A2 Pushdown vs mini-band 25x6+3+2=11RP
B1 Facepull 30x9
B2 Cable lateral raise (leaning) 3.75x8/side
C1 Machine flye 50x7
D1 45 degree back raise +20x9
(*All tempos 5/5)




Menu:
18:00: 200g BBQ steak, fried egg, mexican cheese, clotted cream, brazil nuts
20:30: Roast beef w/red wine sauce, sweet potato mash

10 March 2011: Consider this a divorce!

79.kg

7 miles bike
MWOD

Munchies:
18:00: 200g 15% beef, mexican cheese, fried egg, mayo, clotted cream
20:30: Trout fillets x2, homemade chips (~1 potato), mayo

09 March 2011: Martin will come to London so strong, but when we leave for Vegas he will be ready to lose...

...I will talk him into it!

Weight - 79.4kg

7 miles bike (commute)
MWOD

Nutrients:
18:00: 200g 10% beef w/fried egg & cheddar, 1 sausage, 4 brazil nuts
20:30: Rump steak, potatoes dauphin, 20g G&B 85%

08 March 2011

09:35 (ABW) (w/DW)
A1 Chinup BW+5x6(57s) [-]
A2 Cybex Galileo shoulder press #12x6(50s) [+1#]
A3 Seated cable row 50x8(69s) [+1r +5s]
A4 Polaris Delta chest press 75x7(64s) [+1r +7s]
B1 Hammer 45 leg press vs #4 band (53)170x7(54s) [+#4 band]

03 March 2011: 77 Days of Vanity

12:30 (Home)
A1 CG pushup (5/5) vs #3 band x5, BWx5
A2 DB curl (5/5) 8.5'sx5, 7.5'sx5

Short and sweet to enable exam revision/not be extra stress.

Eats today:
PWO (13:30): 500g minced lamb (curried) + 1 small potato (fried in ghee) + 1/3 bar G&B 85%
Dinner (20:30): 500g pork spare rib joint + roasted potatoes, leeks and peppers

28 February 2011

10:00 (ABW)

A1 Chinup BW+5x6(57s) [+1r +4s]
A2 Cybex Galileo shoulder press #11x7(60s) [+1r +2s]
A3 Seated cable row 50x7(64s) [+4s]
A4 Polaris Delta chest press 75x6(57s) [+5kg]
B1 Hammer 45 leg press vs #4 band (53)170x6(47s) [+#4 band]
C1 45 degree back raise 20x8 (78s)

25 February 2011: 83 Days of Vanity

10:10 (ABW)
A EZ curl (5/5) +20x6+3+2=11RP
B Pushdown (5/5) 40x7+3+3=13RP
C EZ reverse curl (5/5) +10x6
D Leaning cable lateral raise (5/5) 3.75x7/side
E Machine flye (5/5) 45x9
F Dip BWx16
G 45 degree back raise 20x8

22 February 2011

10:20 (ABW)
A1 Chinup BW+5x5(53s) [+2.5kg]
A2 Cybex Galileo shoulder press #11x6(58s) [+1#]
A3 Seated cable row 50x7(60s) [+4s]
A4 Polaris Delta chest press 70x7(66s) [+6s]
A5 Hammer 45 leg press vs #3 band (53)170x9(63s) [+2r +15s]

18th February 2011: 90 Days of Vanity

10:15 (ABW)
A EZ curl (5/5) +15x7+3+3=13RP
B Pushdown (5/5) 18.75x9+4+3=16RP
C GM (3/3) 40x10
D Cable lateral raise (5/5) 3.75x8/side
E Machine flye (5/5) 40x8
F Dip BWx15

15th February 2010

10:15 (ABW) (w/DW)


A1 Chinup BW+2.5x6(59s) [+2.5kg]
A2 Cybex Galileo shoulder press #10x8(65s) [+1r +4s]
A3 Seated cable row 50x7(56s) [+1r +2s]
A4 Polaris Delta chest press 70x7(?s - forgot to time) [-]
A5 Hammer 45 leg press vs #3 band (53)170x7(48s) [+1r +4s]

8th February 2010

10:15 (ABW) (w/DW)

A1 Chinup BWx7(62s) [-]
A2 Polaris Delta chest press 70x7(60s) [+5kg]
A3 Seated cable row 50x6(54s) [+1.25kg]
A4 Cybex Galileo shoulder press #10x7(61s) [+1 pin]
A5 Hammer 45 leg press vs #3 band (53)170x6(44s) [+ #3 band]
B1 Good morning 35x10 (3/3)

27th January - 3rd February 2011

27th January
14:00 (ABW)
A1 CG pulldown 48.75x7 (5/5)
A2 Dip BWx7 (3/3)
B1 EZ curl +10x7 (5/5)
B2 Rope pushdown 40x5 (5/5)
C1 Machine flye 25x7 (5/5)
C2 Good morning 22.5x20 (3/3)

31st January
10:15 (ABW) (w/DW)
A1 Chinup BWx7(62s) [+2s]
A2 Cybex Galileo shoulder press #9x8(75s) [-1r -2s]
A3 Seated cable row 48.75x9(77s) [+2s]
A4 Polaris Delta chest press 65x9(75s) [+1r +7s]
A5 Hammer 45 leg press (53)170x12(77s) [+2r +3s]

3rd February
09:00 (ABW)
A1 CG pulldown 48.75x8 (5/5)
A2 Dip BWx7 (5/5)
B1 EZ curl +12.5x7 (5/5)
B2 V-bar pushdown 35x7 (5/5)
C1 Machine flye 35x7 (5/5)
C2 Good morning 30x10 (3/3)

17th January 2010

10:15 (ABW)


A1 Chinup BWx7(60s) [-3s]
A2 Cybex Galileo shoulder press #9x9(77s) [+1r +8s]
B1 Seated cable row 48.75x9(75s) [+5s]
B2 Polaris Delta chest press 65x8(68s) [+1r +6s]
C1 Hammer 45 leg press (53)170x10(74s) [+1r +15s]
S1 MWOD

10th January 2010

7 miles bike

10:15 (ABW)
A1 Chinup BWx7(63s) [+1r +5s]
A2 Cybex Galileo shoulder press #9x8(69s) [+1r -2s]
B1 Seated cable row 48.75x9(70s) [+1r +5s]
B2 Polaris Delta chest press 65x7(62s) [+5s]
C1 Hammer 45 leg press (53)170x9(59s) [+1r -3s]
S1 MWOD

Evening: 75 KB swings @20kg

4th January 2011: Turns out 15 days off is too many

Who knew?!

7 miles bike

10:15 (ABW)
A1 Chinup BWx6(58s) [-1r -8s]
A2 Cybex Galileo shoulder press #9x7(71s) [-1r +5s]
B1 Seated cable row 48.75x8(65s) [-]
B2 Polaris Delta chest press 65x7(57s) [-1r -9s]
C1 Hammer 45 leg press (53)170x8(62s) [+1r +11s]