High intensity training - as suggested by Nick as a useful tool for the kitbag.
I actually carried out the routine incorrectly.
30Kg barbell for appetisers and entree, two 12kg dumbbells for dessert.
All in groups of 8 with the weight never leaving the hand, bent rows, upright rows, press, good mornin', lunges, clean and jerk (not really part of the schedule but similar), deadlift.
Legs agonisingly painful afterwards; Even after a 5 minute steam and a 5 minute soak in a cold outdoor swimming pool.
Fuel was coffee by the gallon, chilli noodles with chicken, vegatable wrap, chicken wrap, chunk of cheese, several glasses of red ( lecture after work ), craving vitiating fray bentos pie (I know! but taste memory occasionally needs to be refreshed and, quite frankly, it was most acceptable !),
Guinness, this time in a group of 10 with the glass never leaving my hand.
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