12th October 2009 (SQ 3's): Checking into the Smackdown Hotel

Not feeling well today (sore throat etc) so just the basics. No excuses!

Training:

25mins bike (2 sessions)

11:00 (Work gym)
A1 Box squat (parallel) 20x10, 60x8, 80x5, 105x3, 120x3, 135x8 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 70x3x8
B2 Hanging leg raise BWx2x12
S1 RF x45s/side
S2 Adductor x45s/side
S3 Side split x35s/side
S4 Box split x30s
S5 Piriformis x45s/side

18:15
Ballroom dancing x60mins

Diet:
1 [0700] Cheese + ham on toast x1
2 [1000] Fishcake + 20g cashews + 5g creatine + 3g beta-alanine
3 [1215] Trout + lamb burger + salad
4 [1730] TBC
5 [2000] Chicken leg + veggies
6 [2200] Greek yoghurt + strawberries + 2tsp fish oil

9th October 2009 (MP 3's): She makes one hell of a General!

85.4kg/188lb/13st 6

Training:

25mins bike (2 sessions)

18:00 (PP)
A1 Shirted 2-board bench press 20x2x20, 60x8,5, 80x5, (shirt on)(2-board) 120x4, 140x2 [PR], 160xF 
B1 Military press 20x20, 40x5, 45x5, 52.5x3, 57.5x9 [PR]
B2 Neutral chin BWx2x5, +7.5x10 [PR]

One of Ms. Biel's training routines.... she is too fine for JT.

8th October 2009: Getting in shape'll kill ya

Easy day today due to massive spinal erector soreness....

Training:

25mins bike (2 sessions)
30mins power walk

Diet:
1 [0700] Frying steak + 1 egg + bread w. butter
2 [1000] Mini-meatloaf x2 + 5g creatine + 3g beta-alanine
3 [1315] Turkey breast (Cajun) + salad + 1tsp mac nut oil
4 [1630] Mini-meatloaf + 15g cashews
5 [1800] TBC
6 [2100] Takeaway of some description

7th October 2009 (DL 3's): I don't care if it hurts....

Behold the emotion!

Training:

25mins bike (2 sessions)

11:30 (Work gym)

A1 Sumo deadlift 60x10, 80x5, 100x3, (straps on) 120x3, 135x3, (belt on) 152.5x12 [PR]

A2 Hip flexor mob x2x12/side

A3 Adductor mob x2x12

B1 Good morning (narrow stance) 20x10, 70x4x8

B2 Push-up plank w. DB switch/raise 3x3x5/side

C1 Single-leg 45 degree back raise BWx2x15/side

S1 RF x45s

S2 Adductor x45s

C2 Seated leg curl 50x2x12 (*Abdominal cramping!)

S3 Hamstring x45s

Diet:

1 [0700] Frying steak + 1 egg + toast w. butter x1

2 [1000] Mini-meatloaf x2 + cashews + 5g creatine + 3g beta-alanine

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

4 [1715] Toast w. butter x4

5 [2100] Chicken + pumpkin curry + 2tsp fish oil

6th October 2009: You're so f**king special....

85kg/187lb/13st 5

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.4
A Cotter Extreme KB Cardio #1 @16kg x12 reps/side (total load = 4800kg = 3.83kg/s)*
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
S2 Lying hip internal rotation x45s
C1 Hip thrust x2x10 w. 5s iso hold
S3 Piriformis x45s/side

*TGUs were absolutely killer. Must now decide whether to go up in reps or weight. 16-20kg = big jump! 

Diet:

1 [0700] Eggs x2 + toast w. butter x2

2 [1000] Mini-meatloaf x2 + cashews

3 [1330] Brisket burger + salad + 5g creatine + 3g beta-alanine

4 [1715] Bacon & brie sandwich + mini-meatloaf + toast w. butter x1

5 [2045] Sausages + 1 egg + peas

6 [2145] Greek yoghurt + strawberries + 2tsp fish oil

5th October 2009 (BP 5's):Man Vs Bike

Bike wins.

Training:

25mins bike (2 sessions)

12:00 (Work gym)
A1 Bench press 20x30, 40x10, 50x8, 65x5, 75x5, 85x10 [PR]
A2 Kroc row 35x6,6,18/side
B1 Rock 'n' rolls 16'sx3x8
B2 Facepull 60x2x10
C1 Alt. hammer curl 20'sx10/side
C2 DB side raise 10x15
C3 DB front raise 10x12
S1 Lat x45s
S2 Bicep x45s
S3 Pec flye EQI @10's x45s
*Very achy shoulders after this session

18:15
Ballroom dancing x60mins

Diet:
1 [0700] 2x eggs + 2x toast
2 [1000] Whey/casein + 30g cashews
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1715] Toast + butter x2
5 [2030] Pulled pork + veggies
6 [2215] Greek yoghurt + strawberries + 2tsp fish oil

2nd October 2009 (SQ Deload): I got a Power Ranger stuck up my ass!

83.2kg/183lb/13st 1

Training:

25mins bike (2 sessions)

11:45 (Work gym)
*Felt very tired today. Thankfully it was a deload!
A1 DB Bulgarian split squat 20'sx2x10
B1 Pistol to parallel box BWx9,8
B2 Hanging leg raise BWx2x10
C1 Pull-through 33.75x2x15
C2 Leg extn. 60x20,15
D1 KB medley @20kg x30s/30s x10mins
S1 RF x45s/side
S2 Adductor x45s/side
S3 Glute/IT x45s/side
S4 Side split x35s/side

Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine + Snickers bar
3 [1300] Rainbow trout + salad
4 [1715] Protopure protein bar + 2 yum-yums
5 [2030] Gammon steak + veggies
6 [2215] Greek yoghurt + hazelnuts + 1/2tsp honey + 2tsp fish oil

1st October 2009: Looks like I'm catering this!

83.5kg/184lb/13st 2

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.3

A Cotter Extreme KB Cardio #1 @16kg x11 reps/side (total load = 4384kg = 3.85kg/s)*
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
C1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side
 
*TGUs were bloody hard today.
 
Diet:
1 [0700] Steak + 1 egg
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + 1tsp mac nut oil
4 [1700] Coconut pancakes + 1tsp maple syrup + 20g cheddar
5 [2000] Pork chop + 1/6 cup quinoa + peppers
6 [2200] Greek yoghurt + hazelnuts + 1/2tsp honey + 2tsp fish oil

30th September 2009 (MP 3's): If you can remember Metal in the 80s... you weren't there!

84.6kg/186lb/13st 4

Training:

25mins bike (2 sessions)

18:00 (PP)
A1 2-board bench press 20x30, 60x10, 80x8, 100x4,5,5
B1 Log press 50x8, 70x3x5
B2 Neutral chin BWx2x5, +15x8 [PR]

Diet:
1 [0700] Eggs x3 + 15g cheddar
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + 1tsp mac nut oil
4 [1700] [Pre-W/O] Chicken thigh + coconut pancakes + 1tsp maple syrup
5 [2015] Chicken leg + 1/6 cup quinoa + veggies
6 [2200] Greek yoghurt + berries + 2tsp fish oil

29th September 2009: Hips don't lie

85.6kg/188lb/13st 6

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.2
A Cotter Extreme KB Cardio #1 @16kg x10 reps/side (total load = 4000kg = 3.72kg/s)
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
C1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side

Diet:
1 [0700] Beefburger + 1 egg
2 [1000] Chicken thigh
3 [1300] Beefburger + salad
4 [1645] Whey/casein + 5g creatine + 3g beta-alanine
5 [1845] Coconut pancakes + 1tsp maple syrup
6 [2015] Chicken breast + wing + roast veggies
7 [2200] Homemade apple pie + Greek yoghurt + 2tsp fish oil

28th September 2009 (DL Deload): God is a beast

85.5kg/188lb/13st 6

Strength Training:
A1 Single-leg RDL 20'sx2x10/side
B1 Step-up with knee raise 16'sx2x10/side
B2 Straight-arm plank with DB switch side raise 2x2x5/side
C1 Single-leg 45 degree back raise BWx15/side
D1 KB complex @20kg x(2x6)(2x5) x6 movements
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side

Cardio: 25mins bike (2 sessions)

Ballroom dancing x60mins

27th September 2009: Let's go outside

Cardio:
13:00 (Ninian Park)

Primal-style circuit x3:
A Monkey bars
B Sandbag carry
C Med ball slam
D KB swing
E Med ball reverse toss
F Backwards sandbag drag
G Sprint

25th September 2009 (BP 3's): Goomba shoe!

83.8kg/184lb/13st 2

Cardio:

25mins bike (2 sessions)

11:00 (Work gym)
A Cotter Extreme KB Cardio #1 @16kg x9 reps/side (total load = 3584kg = 3.51kg/s)
B Treadmill ladder: +1% per 30s (to 11%) @3.5mph = 11m30s
S1 Calf x45s/side
S2 Tib x40s/side
S3 PF x35s/side
S4 Hip flexor x45s/side

Strength Training:
18:00 (PP)
A1 Bench press 20x20, 60x8, 70x5, 80x5, 90x5*, 80x8
B1 BB floor press 80x4x5
C1 T-bar row (wide) 40x10,8,6,6
D1 Bar pushdown 40x20,15
D2 Facepull 50x2x15
S1 Lat x45s
S2 Pec (band) x45s/side
*Forgot how heavy the plates are at Peak Physique!

Diet:
1 [0700] 3 eggs
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1700] [Pre-W/O] Protopure protein bar + Eat Natural bar
5 [2030] Pork loin & veggies
6 [2230] Greek yoghurt + blueberries + 2tsp fish oil

24th September 2009: Got an ass like a 12yr old boy!

83.5kg/184lb/13st 2

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Steak + 1 egg
2 [1015] Beef jerky + 5g creatine + 3g beta-alanine
3 [1315] Turkey breast + salad
4 [1815] Coconut bread x2 + bacon + pork rashers
5 [2030] Thai beef curry primal pizza thing
6 [2200] Greek yoghurt + berries + 2tsp fish oil

23rd September 2009: This is an example of what NOT to wear squatting....

The gloves, towel and high heels on the trainers are real no-nos.

83.7kg/184lb/13st 2

Cardio:

25mins bike (2 sessions)

11:30 (Work gym)
A Cotter Extreme KB Cardio #1 @16kg x8 reps/side (total load = 3200kg = 3.35kg/s)
B Treadmill @ 3.4mph/5.5kph @ 10% incline x10mins (~75%mhr)
S1 Calf x45s/side
S2 Tib x35s/side
S3 PF x30s/side
S4 Hip flexor x45s/side








Diet:
1 [0700] Steak + 1 egg
2 [1000] Beef jerky + 5g creatine + 3g beta-alanine
3 [1300] Beefburger + trout + salad
4 [1715] Coconut bread x5 + bacon + brie
5 [2030] Thai beef curry + green beans + peas
6 [2200] Greek yoghurt + berries + 2tsp fish oil

21st September 2009 (SQ 5/3/1): The ab roller is key.

84.6kg/186lb/13st 4

Strength Training:
11:30 (Work gym)
A1 Box squat (parallel) 107.5x5, 122.5x3, 137.5x7 [post-chiro PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 65x5x8
C1 Pistol to parallel box BWx2x8/side
C2 Reverse pullthrough 33.75x2x15
D1 BB "snatch" complex @40kg x5mins
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side
S4 Side split x30s/side



Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Bacon + egg
2 [1015] Beef jerky + 5g creatine + 3g beta-alanine
3 [1330] Beefburger + salad + 1tsp mac nut oil
4 [1715] Gorilla cake + coconut bread x2
5 [2030] Pork/feta burger + veggies
6 [2200] 2tsp fish oil

21st September 2009: "Nothing can be so amusingly arrogant as a young man who has just discovered an old idea and thinks it is his own"

84.4kg/187lb/13st 5

No training.

Diet:
1 [0700] Bacon + egg
2 [1000] Beef jerky
3 [1320] Pork/chorizo burger + salad
4 [1700] Gorilla cake x2
5 [1900] Brie & filo parcel x2
6 [2015] Pork rashers + tomato gratin

20th September 2009: You got a skinny little runt named Dalton working here?

84.1kg/185lbs/13st 3

Glute training (Phase 1.1):
S1 Hip flexor x2x60x/side
A1 Glute bridge BWx2x10 w. 5s isometric
A2 Hip thrust BWx2x10 w. 5s isometric
A3 Lying abduction BWx2x10 w. 5s isometric
S2 Piriformis x45s/side

Diet:
1 [0900] Coconut pancakes + bacon + egg
2 [1215] Sausage sandwich (homemade bread)
3 [1410] Haddock fishcake x2 + salad + 1tsp fish oil + gorilla cake
4 [2100] French lunch (with homemade bread)
5 [2200] Greek yoghurt + berries + 2tsp fish oil

19th September 2009: I want you to be nice - until it's time to not be nice.

83.3kg/183lb/13st 1

No training today.

Diet:
1 [0830] McSoG (sausage & egg)
2 [1100] Primal apricot pattie
3 [1330] Pork & chorizo burger + salad + 1tsp olive oil + 4x camembert/filo tarts
4 [1900] Sausage sandwich (homemade bread)
5 [2100] Beer-battered haddock & chips
6 [2200] Gorilla cake

18th September 2009 (DL 5/3/1): That gal's got entirely too many brains to have an ass like that

84.1kg/185lbs/13st 3

*Forgot my frakkin' camera today so no video!

Strength Training:

13:45 (Work gym - trained with Gustav)
A1 Sumo deadlift 60x8,8, 80x5, 100x5, (straps on) 122.5x5, (belt on) 140x3, 157.5x10 [PR]

A2 Hip flexor mob x2x12/side

A3 Adductor mob x2x12

B1 RDL 100x5x8

B2 O/H single-arm KB press 24x2x8/side

B3 Wide-grip pullup BWx2x8
S1 Hamstring x45s/side

S2 Adductor x45s/side

S3 Shoulder x45s

S4 Lat x45s

*No complexes today, knacked from the week's training

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Lamb/veg burger + 1 egg

2 [0830] Primal cashew muffin

3 [1000] Chicken thigh + 5g creatine + 3g beta-alanine

4 [1300] Coley fillet + salad + 1tsp mac nut oil

5 [1730] TBC

6 [2100] Moroccan chicken (leg + wing) + veggies + 2tsp fish oil

17th September 2009: Never underestimate your opponent. Take it outside. Be nice.

When I'm a grown-up, I want to be Sam Elliot.

84.4kg/186lb/13st 4

Cardio:

25mins bike (2 sessions)

11:30 (Work gym)
A Cotter Extreme KB Cardio #1 @12kg x12 reps/side (total load = 3600kg = 3.16kg/s)
B Treadmill @ 3.3mph/5.3kph @ 10% incline x10mins (~75%mhr)
S1 Calf x45s
S2 Tib x30s

Diet:
1 [0700] Lamb/veg burger x2 + coconut bread + butter
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Smoked salmon + prawns + salad + 1tsp mac nut oil
4 [1700] Coconut bread + cream + primal cashew muffin
5 [2015] Moroccan chicken (breast) + veggies
6 [2200] 2tsp fish oil

139g PRO (36%)/29g CHO (7%)/99g FAT (57%)/1563kcal

16th September 2009 (BP Deload): I'm gonna hang out with my wang out!

84.5kg/186lbs/13st 4

Strength Training:
11:30 (Work gym)
A1 Alt. incline DB press 22'sx2x10/side
A2 Bent DB row 32.5x2x15
B1 Decline pushup BWx2x15
B2 Facepull 55x2x15
C1 Rope pushdown 50x12
C2 Alt hammer curl 20'sx10/side
D1 BB "snatch" complex @ 30kg x 5x5 (total load = 3750kg = 7.28kg/s)

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Lamb/veg burger x2 + 1 slice coconut bread + butter
2 [0945] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1245] Turkey breast + salad + 1tsp mac nut oil
4 [1730] Kefka mkaouara + 2 slices coconut bread + thin layer of cream
5 [2000] Gammon steak + creamed leeks
6 [2200] Greek yoghurt + cream + raspberries + 2tsp fish oil

137g PRO (33%)/29g CHO (7%)/111g FAT (60%)

*No shakes and the coconut bread has me feeling extremely full today. Huzzah! A little low on the protein with this more "primal" approach - ~0.74g/lb rather than the usual 1g/lb. Recovery does not appear to be any slower than usual though.

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]