15th September 2009: It's simple - if it jiggles, it's fat.

85.1kg/187lbs/13st 5

Cardio:
12:00 (Work gym)
A Cotter Extreme KB Cardio #1 @12kg x11 reps/side (total load = 3288kg = 3.04kg/s)
B Treadmill @ 3.2mph @ 10% incline x10mins
S1 Calf x45s/side
S2 Tib x30s/side
S3 Piriformis x45s/side

Restoration: Chiropractic/ART treatment

Diet:
1 [0700] Lamb/veg burger + 1 egg
2 [1015] Whey/casein
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1715] Smoked salmon + 1 slice coconut bread + butter
5 [2030] Kefka mkaouara
6 [2215] 2tsp fish oil

14th September 2009 (SQ 5's): Stick around!

Did a 10min KB interval workout on Sunday.


Strength Training:
13:45 (Work gym)
A1 Box squat (parallel) 95x5, 107.5x5, 122.5x10 [post-injury PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 65x3x8
C1 Reverse pullthrough 31.25x2x13
C2 Pistol to parallel box BWx2x7/side
D1 BB "snatch" complex 5x5 @ 20kg (total load = 2500kg = 5.26kg/s)
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Frying steak + 1 egg
2 [1030] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Venison burger x2 + salad + 1tsp mac nut oil
4 [1700] Whey/casein
5 [2015] Spanish pork meatball stew
6 [2145] Homemade bakewell tart + double cream + 2tsp fish oil

11th September 2009 (DL 5's):Follow the money

84.3kg/186lbs/13st 4

Strength Training:
15:30 (Work gym)
A1 Sumo deadlift 107.5x5, 125x5, (belt on) 140x8 (took it easy today)
A2 Hip flexor mobilisation x2x12/side
A3 Adductor mobilisation x2x12
B1 RDL 100x2x10
B2 Military press 47.5x5, 52.5x3, 60x7 [PR]
B3 Neutral chin BWx5, +6.25x3, +17.5x6

Diet:
1 [0730] Frying steak + 1 egg
2 [1015] Cashew & banana muffin
3 [1245] Smoked salmon + salad
4 [1800] Cashew & banana muffin + oat cake + brie x2
5 [2030] Gammon joint + veggies
6 [2230] Greek yoghurt + 2tsp fish oil

9th September 2009: That order is bullsheet!

84.9kg/187lbs/13st 5


Cardio:


25mins bike (2 sessions)


12:00 (Work gym)
A Cotter Extreme KB cardio #1 @ 12kg (10 reps/side)
Total load = 3000kg = 3.1kg/s
B Treadmill @ 3.1mph @ 10% incline x10mins (HR ~160bpm [75%])
S Calf x45s/side


Diet:
1 [0700] Frying steak + 1 egg
2 [0945] Whey/casein + 5g creatine + 3g beta-alanine
3 [1315] Pork steak + salad + 1tsp mac nut oil
4 [1700] TBC
5 [2015] Chicken leg + veggies
6 [2200] Greek yoghurt + strawberries + 2tsp fish oil

8th September 2009 (BP 5/3/1): If you have any influence over your young friend, you'd better exert it now...

85.7kg/189lbs/13st 7

Strength Training:

14:00 (Work gym - trained with Gus)

A1 Bench press 72.5x5, 82.5x3, 92.5x6

A2 Scap pushup BWx2x15

B1 DB floor press 35'sx4x6

B2 BB row (wide, pronated) 60x4x8

C1 Facepull 55x2x13

C2 Rope pushdown 50x2x12

D1 Cosgrove "Evil 8" BB complex @ 35kg (reverse ladder from 6, 90s rest)

*No stretching due to time limitations

Diet:

1 [0700] Frying steak + 1 egg

2 [1000] Whey/casein + 5g creatine + 3g beta-alanine

3 [1300] Beefburger x2 + salad + 1tsp mac nut oil

4 [1700] Pork steak + 2 slices serrano ham + 1 square 90% chocolate + melba toast & cheddar x2

5 [2000] Duck leg + veggies

6 [2200] Greek yoghurt + strawberries + 2tsp fish oil

7th September 2009 (SQ 3's): Third choice!

No training over the weekend - felt pretty beat up from last week. Onwards!

Strength Training:
A1 Box squat (parallel) 102.5x3, (belt on) 115x3, 130x7
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 60x4x8
C1 Reverse pullthrough
C2 Pistol to parallel box BWx2x6/side
S1 RF x45s/side
D1 KB medley @ 24kg @ 30s on/30s off x5mins
S2 Adductor x45s/side
S3 Piriformis x45s/side

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Bacon & egg muffin
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Pork leg + salad + 1tsp mac nut oil
4 [1800] Small haddock fillet + small baguette + Greek yoghurt + strawberries
5 [2115] Beef chilli + cheddar + 2tsp fish oil

4th September 2009 (DL 3's): That's physics - it's inevitable

85.1kg/187lbs/13st 5 (+0.5kg)

Strength Training:
14:30 (Work gym)
A1 Sumo deadlift 115x3, 132.5x3, 147.5x12 [PR]
A2 Hip flexor mobilisation x2x12/side
A3 Adductor mobilisation x2x12
B1 RDL 100x2x8
B2 Military press 40x5, 47.5x5, 52.5x11 [PR]
B3 Neutral chinup BWx5,5 +6.25x9
S1 Adductor x45s/side
S2 Hamstring x45s/side
S3 Piriformis x45s/side

Cardio: 25mins bike (2 sessions)

3rd September 2009: Milk... was a bad choice!

84.6kg/186lbs/13st 4 (-0.7kg)

Cardio:

25mins bike (2 sessions)

13:45 (Work gym)

A Steve Cotter's Extreme KB cardio #1@ 12kg (9 reps/side) in 15m30s

(Total load 2688kg = 2.89kg/sec [+0.03])

B 10mins treadmill @ 10% @ 3mph

S Calf x45s

Diet:

1 [0700] Halloumi x4 + 1 egg

2 [1000] Whey/casein + 5g creatine + 3g beta-alanine

3 [1300] Chicken breast + salad + 1tbsp mayo + 1tsp mac nut oil

4 [1700] Whey/casein

5 [2015] Sausages x3 + veggies

6 [2215] Greek yoghurt + 2tsp fish oil

2nd September 2009 (BP 5's): Tuggman is a dying star. A white dwarf.

85.3kg/188lbs/13st 5

Strength Training:

13:45 (Work gym)

A1 Bench press 62.5x5, 72.5x5, 82.5x12 [PR]

A2 Scap pushups BWx2x15

B1 DB floor press 35'sx7,6,5

B2 BB row (wide, pronated) 60x10,8,8,8

C1 Facepull 55x2x12

C2 Rope pushdown 50x2x10

D1 Cosgrove "Evil 8" BB complex @ 35kg (reverse ladder from 6, 80s rest) in 14m30s

(Total load 5,880kg = 6.76kg/sec)

S1 Flye EQI x35s

S2 Lat x45s

S3 Bicep x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + 1 egg

2 [1000] Whey/casein + 5g creatine + 3g beta-alanine

3 [1300] Tuna steak + salad + goat's cheese + 1tsp mac nut oil

4 [1700] Whey/casein

5 [1830] Melba toast + parma ham + brie x6

6 [2000] Chicken breast (skin on) + cabbage + broad beans + mayo + treacle tart + cream

7 [2215] Greek yoghurt + 2x 90% chocolate + 1tbsp fish oil

1st September 2009 (SQ Deload): I'm not your friend, guy!

86.6kg/191lb/13st 9 [PR]

Strength Training:
13:45 (Work gym)
A1 BB Bulgarian split squat 60x6,7,7
A2 Hip flexor mobilisation x2x12/side
B1 Single-leg leg press 90x2x15
B2 Single-leg calf raise (paused) (no rest) 90x2x6
B3 Adductor mobilisation x2x12
C1 KB cardio (see below)
S1 Adductor x45s
S2 RF x45s
S3 Glute/piriformis x45s

Cardio:
Steve Cotter's Extreme KB cardio #1 @ 12kg (8 reps/side) in 14m00s
(Total load 2400kg = 2.86kg/sec!)

Diet:
1 [0700] Frying steak + 1 egg + sourdough bread + butter
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + goat's cheese + 1tsp mac nut oil
4 [1715] Whey/casein
5 [2015] Chicken leg + veggies
6 [2200] Greek yoghurt + whey + raspberries + 1tbsp fish oil

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]

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

Training 29th June 2009: SQ

Trained once whilst on holiday, nothing worth recording. That plus a week of Black Lung equals a poor squat....

11:00 (85.5kg/188lb/13st 6)
A1 Squat 40x8, 50x5, 60x5, 80x5, 100x5
B1 Front squat 60x2x6
C1 Dynamic lunge 20'sx2x6/side
C2 Reverse pull-through 23.75x2x15
C3 Pull-through 23.75x2x15
D1 Single-leg extension 30x20/side
S1 RF x30s
S2 Hamstring x30s
S3 Calf x30s
S4 Adductor x30s

Training 11th June 2009: DL (5/3/1)

11:30
A1 Hang clean 60x3x5
B1 Sumo deadlift 112.5x5, 127.5x3, 142.5x7
C1 Military press 45x5, 50x3, 57.5x6
C2 Neutral chin BWx5,3 +10x6

Training 9th June 2009: BP (Deload)

10:45
A1 Shoulder crank 2.5'sx10
B1 Bench press 45x5, 55x5, 65x5
C1 EZ bent row +40x12, +50x10
C2 Ford presstension 40x2x10
D1 Facepull 50x2x12
E1 Rope pushdown 40x20,15
E2 EZ curl +15x20,15
E3 Side lateral 10'sx20
S1 Bicep x45s
S2 Lat x45s
S3 Pec @ 12's x40s

Training 8th June 2009: SQ (Deload)

10:30

A1 Forward lunge 22'sx2x6/side
B1 Squat 50x5, 65x5, 80x5
C1 Narrow-stance good morning 60x2x10
D1 Cable ab pulldown 38x2x10
D2 KB swing 32x2x15
E1 Leg extension 50x2x20
S1 RF x45s
S2 Adductor x45s
S3 Hamstring x45s

Training 5th June 2009: DL (5's)

13:30

A1 Sumo deadlift 100x5, 112.5x5, 127.5x12
B1 Military press 40x5, 45x5, 47.5x12
C1 Neutral chin BWx5,5,8

Training 5th June 2009: BP (5/3/1)

11:00 (82.6kg/182lb/13st)

A1 Bench press 67.5x5, 77.5x3, 85x8

A2 Seated cable row (wide) 31.25'sx3x10

B1 Ford presstension 40x3x10

B2 Facepull 40x3x12

C1 EZ curl +20x12,10

S1 Lat x45s

S2 Pec @ 12's x30s

S3 Bicep x45s

Training 2nd June 2009: SQ (5/3/1)

11:30 (83.4kg/184lb/13st 2)

A1 Squat 97.5x5, 112.5x3, 122.5x2

B1 Narrow-stance GM 60x2x8

B2 BB (FS) reverse lunge 40x2x8

C1 Cable pulldown abs 36.25x2x12

C2 Leg extension 45x2x20

S1 QL x30s

S2 Hip flexor x45s

S3 Piriformis x45s