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)