31 Jan 2012: Lower

7 miles bike

0845 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 90x3x5
A3 HLL x3x5
B1 Leg extn 55x10
B2 Single-leg calf raise 20x8
S1 Splits PNF
S2 Hip floss x50/side

1245 ABW
Sprints w/GF: 10s on 50s off x8

30 Jan 2012

0850 ABW
A1 FG ring chin x5,4,3
A2 Handstands
A3 Ring FL x9x5s
B1 PB planche x10x5s
B2 PB L-sit x10x5s
C1 Facepull 40x15, 50x12
C2 Rope pushdown 40x10
C3 DB curl 10'sx12
S1 Super couch #2 x2mins/side
S2 Overhead band x1min/side
D1 Wrist conditioning x2 sets

27 Jan 2012 (Static)

7 miles bike

0840 ABW
A1 PB planche 8x5s
A2 PB L-sit 8x5s
B1 Handstands
B2 QDR 3x5s/side
C1 Ring FL 8x5s
C2 Wrist mob
S1 Lat x2mins
S2 Super pigeon x2mins/side
D1 Bar pushdown 50x10
D2 EZ curl 20x9

26 Jan 2012

7 miles bike

1200: Sprints x8 w/GF

1830: Meditation x20mins

24 Jan 2012

No cycling due to heavy rain. So sue me...!

0845 ABW
A1 Alternate OAC x6,6,4
A2 Handstand x3
A3 FG ring row tuck x3x5
A4 Facepull 40x3x10
B1 BB RDL 85x3x5
B2 HLL x3x5
B3 V-bar pushdown 50x11
B4 EZ curl 20x7
B5 DB cross hold 9's
S1 DB flye 10'sx60s
S2 Super couch #1 x2mins/side
S3 Overhead band x6"s/side

Done in 45mins.

17 Jan 2012

7 miles bike

0840 ABW
A1 Pistol 3x2/side
A2 BB RDL 80x3x5
A3 HLL 3x5
B1 KB swing 40x10
B2 Leg extn 50x11
B3 Calf press 80x15
S1 Super couch x2min/side
S2 Splits PNF

Jelly legs!

16 Jan 2012

7 miles bike

2 miles run

0900 ABW
A1 Alt OAC 3x6
A2 HeSPU 3x3
B1 Ring row 3x5
C1 Ring flye 3x5
D1 FG chin x4
D2 KB press 20x10/side
D3 EZ curl 20x8
D4 Pushdown 40x8
S1 Splits PNF
S2 Wrists

12 Jan 2012

Just a gentle session to start to get back in the saddle.

0815 ABW
A1 KB press 20x3x6/side
A2 Pullup x6, neutral x6, chin x6
A3 Pushup vs miniband 3x8
B1 Ring row (tuck) 3x4
B2 BB RDL 60x3x6
S1 Front split PNF

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.