3 x 10 90kg deadlifts 3 x 10 20kg overhead squats 3 x 10 incline sit ups 3 x 10 hyberextensions with 10kg plate 3 x 10 30kg cable pullovers 3 x 10 ez bar preacher curls 10kg on each on of the plastic sleeved bar
3 x 10 70kg deadlifts (putting the bar on the floor on each rep) 1 x 10 x 80kg, 2 x 10 x 70kg squats (noticed a forward roll of hips and went down a weight to work on technique) 3 x 10 x 7.5kg bilateral voyer shrugs 3 x 10 x 12.5 bilateral cable crossovers 3 x 10 30kg cable pullovers 3 x 10 incline sit ups
muesli with yogurt and honey cyclone, apple corned beef, spud, broccoli and carrot hash with a fried egg muesli
2 reds , coupla Stellas 13 st 5 (last year 13 st 3)
3 x 10 hanging knee raises (pronated grip) 3 x 10 80kg squats 3 x 10 hyperextension with 5kg plate 3 x 10 revoultions 16kg kettlebell halos 3 x 10 25kg cable pushdown 3 x 10 10kg on each end of metal sleeved ez bar preacher curls
muesli and yogurt cyclone and apple take away kebab
3 x 10 hanging knee raises (pronated grip) 3 x 10 20kg overhead 16" box squats 3 x 10 20kg military press 3 x 10 10kg on each end of metal sleeved ez bar 3 x 10 30kg cable pullover 3 x 10 10kg (l/r) standing cable press
chicken biriani (rice in slow cooker is a failure) cyclone chicken biriani
3 x 10 (l/r) 16kg kettlebell snatch 3 x 10 hanging knee raises (pronated grip) 3 x 10 30kg cable pullovers 3 x 10 12.5kg cable crossovers 3 x 10 10kg (simultaneous l/r) cable curls 3 x 10 ez-bar preacher curls 10kg on each end of the metal sleeved bar
muesli with yogurt cyclone fish and aubergine Thai red curry with rice 1 red with chorizo
* 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.