Heavin' can wait

5 sets of 25kg MRCq's.

(I can't help but think that that the MRCq is approaching the ideal exercise set for a desk jockey; the fact that the last half of it is done with a barbell on your shoulders all the time must be great for posture and scapular stabilisation for example. I'm tempted to tweak it again by putting some trunk twists between the "good mornings" and the lunges (MRCq II?), but that can wait.)



BLT baguette
sweet potato and salmon fishcakes with red pepper salsa
jam on toast
2 reds
85.4kg

Monty !

1.5 Km treadmill warm up at 10Kmh.
3 sets couture-q at 30Kg followed by all I could manage of a 4th set at 40Kg.
20 Minutes recline cycle interval training level 10.
Several sets of 5 dumbbell clean and press @ 22kg.
Several sets of rapid dumbbell curls @ 14 Kg.
Swim and a steam !

Hungarian Goulash
Vegetable Pilaf
Cheese and ham toastie
Some Pringles and 2 Reds !!

Punch Drunk

12 km hills level 11 recline exercise bike (circs conspiring against getting to Muay Thai)
chips, bacon, eggs and beans
keema veg and brown rice
3 Stellas
86.8kg

Arms and the Man

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 12kg simultaneous dumbbell incline curls
3x10 12kg dumbbell lying triceps extensions
3x10 incline sit ups.

fried egg sarnie
toasted tea cake with jam
2 piece KFC meal with coleslaw and orange juice
chicken and olive pasta
grapes
5 Stellas
86.2kg

Play your cardios right

12 km hills level 11 exercise bike.

chicken biriani
chicken and aprocot tagine with couscous
3 stellas
86.1kg

MRCq

5 sets of 25kg MRCq's.
(The MRC is now the MRCq, which means instead of just resting between sets you do standing quadriceps stretches left foot in right hand after the first set, left in right after the second etc.)

ham salad baguette
roast chicken with roast med veggies
one and a half whites
85.9kg

Stretch

5 sets of 25kg MRCs.
quadriceps stretches

BLT baguette
chicken dhansak, sag aloo, pulao rice
2 Kronenbourgs, 1 Cobra, 3 Stellas
86.5kg

Haute

Still suffering from the excesses of the 40 I failed to manage a couture session and plumped for a little cycle ride.
Disgruntled I headed off to that place of solace and succor - the pub !

Once there, cradled in the warmth of old friends company ( both liquid and human ) things did not look too bleak. I even sorted the Christmas roast for this year and I am more than pleased with the plan.

4 Duck Breasts stuffed inside a boned out chicken which is, in turn, stuffed inside a boned out turkey. The turkey will still have legs and wings and tips so that when it is correctly trussed it will look like a traditional roast bird. I think you will agree that this centerpiece for the table will be more than spectacular !

Less than 40

5 sets of 25kg MRCs.
steak, chips, onion rings and pepper sauce
cottage pie
lots of lager
84.9kg

Spa instead of sparring

25 mins swimming alternating breast stroke, crawl, and back stroke
10 mins sauna

porridge
egg mayonnaise rolls with tomato and red pepper relish, galaxy bar
cottage pie with extra veggies
2 reds, 1 Stella
85.4kg

Ever Decreasing

1x 40Kg, 2x 30Kg and 1x 25Kg Couture - Lunges reduced to 5 per leg.

I was almost in tears with the exhaustion which ensued !

Few beers, some grub and perhaps the moving pictures tonight will be my reward.

The Hills Have Thighs

12 km hills level 11 exercise bike.(Still giving my shoulder a rest).


breakfast: remains of tuna pasta
lunch: ham, cheese and pickle baguette
dinner: bangers, mash, peas, onion gravy
2 Stellas, 1 red
85.2kg

The Booze and I

No workout as I rested my shoulder
bacon and mushrooms on toast
tuna and sweetcorn pasta
no booze
85kg

Shoulder the Burden

12 km hills level 11 exercise bike
30 roundhouse kicks on heavy bag

breakfast: sausage sarnie
lunch: spicy lamb and vegetable fried rice.
dinner: crisps and 5 lagers

My right shoulder is killing me this morning, so no weights, Muay Thai or swimming until that is sorted.

4 Days and 3 Curry Houses

5x 25kg MRCs.
20 heavy bag roundhouse kicks
BLT baguette
Twickenham Beer Festival
Curry
No scales on tour

Pain delay

I will hit the gym after work today - my plan is a heavy couture with a little cardio then a soak and a steam before making the evening my very own !

Kipping

3x10 70kg deadlifts
3x10 80kg squats
1x10 40kg incline bench presses
2x10 60kg bench presses
3x10 50kg bent over barbell rows
10-10-6-4 "kipping" pull ups
3x10 25kg shoulder presses

bacon and egg baguette
Nihari and naan
2 Stellas
86.2kg

Same again, landlord

12 km hills level 11 exercise bike
morning: nihari
lunchtime: egg mayonnaise baguette
evening: pub and curry (again)
86kg

Local

5x 25kg MRCs.
20 heavy bag roundhouse kicks
ham cheese and pineapple baguette
Dinner at the local curry house
an evening's lager at the local pub
85.9kg

Couture but More

Lunchtime torture - The Hybrid 3x at 30Kg 1x at 35 Kg. I was in agony on the last set and it seemed to last an age. My back was aching this morning !

Apres work I lounged in the sauna and Jacuzzi - I could not face any cardio.

Steak pie for lunch - Fresh Sea Bass and boiled pots for tea. (The 5lb Bass was caught at Hunts Bay on Sunday morning ! Nice !)

By the way that is a packet of Nihari in my pocket and I am glad to see you !!