Someday

40 sec pronated grip hang
25 mins recline bike hills 11 (machine kicked me off 5 mins early)
2 mins bow
2 mins kneeling

Activa fruit yogurt
cyclone shake
steak, mushrooms, spinach, beans toast, yogurt

6 lagers, 1 red
13st 4 (last year 13st 3)

Dan John yesterday:

* Instead of taking four years to drop fat, take 28 days and do the Velocity Diet. Can't do it? Then why do you think you have the discipline to train for four years?

* Instead of taking four years to tweak your flexibility, go to a Bikram yoga studio and sign up for the thirty day challenge. Let the coaching, the heat, and the yoga get you more flexible. Can't do it? Then why do you think you have the discipline to train for four years?

Food for thought as I am so stiff by nature, and I could do it in Balham which is bike accessible from home.