December 30th Thursday

Bike 10 minutes
Lap pull done 40kg x4 x15
Lateral shoulder press 40kg x4 x15
Super set lower back extension, left and right torso extension, knee raises x4 x10
Seated floor pulley row 40kg x4 x15
Pullover 40kg x4 x15
Bicep curl 25kg x3 x10


From my iPhone

December 2010

Picture taken just before Xmas , sorry about the pose lol I was feeling sexy ( cough cough lol)




From my iPhone

November 2010

Picture in November 2010 in a hotel room after a work out


From my iPhone

December 27 - 29

December 27
35 minutes cross trainer 400 calories
10mins bike 100 calorie
Few weights free

December 28
4000 metres rowing 20 minutes
10 minutes mixed intensity running machine
90kg squats x4 x12
Bench press 50kg x4x12

December 29
Light swim 40 lengths 30 minutes


From my iPhone

A break

So between then and now I've had time out to have an operation on my sinus which was very painful. That was on august which saw me out of action till end of September since then I've tried hard to go as much as I can although work has been busy. I have been able to find hotels now with work that have gyms so been doing cardio when away.

Sounds corny but after Xmas I'm back making a bog effort. Up brio Xmas I been lifting heavy and taking some creatine and eating lots of protean and less carbs. Now squat 90kg and bench press 65kg just!

New routine though is to eat healthy, nonprocessed foods, cut carbs no minimum, lots of fruit and veg, and lots of cardio. Now I'm more muscled/built I got to be careful not to turn into a square block of muscles. So it's back to cutting now.

From my iPhone