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