Cor!

Good gymmage today!  I upped my clean and press to 17.5kg and cleared all 3x 10 reps. :o) I was feeling so good after the routine I thought I'd try an assisted pull-up and managed one with only 10kg assist which is far and away the best performance ever.  I reckon had I tried it at the start, I would probably have managed one with no assist, through sheer bloody-mindedness.

The routine is now:-

• 1km warm up on the rower at L7
• squat and swing - 12kg dumbbell - 3x10 SUPERSET A
• pendulum swings - bodyweight - 3x10x2 SUPERSET A
• lunge with cable rows - 12.5kg - 3x10 SUPERSET B
• side plank with rows - 4kg dumbbell - 3x10x2 SUPERSET B
• lunge with crossed-arm raise/swing to knee - 4kg dumbbell - 3x10x2
• clean and press - 17.5kg bar bell - 3x10
• planks - 3x60s (60s recovery)
• 3x 30s sprints (>200rpm on L6 on the cross trainer) with 60s recovery
• 5 minutes cool-down and stretch

So, yay!  Good gym!  Feeling good and strong and almost ready for Monday's race (start postion #17!  *wibble*)

I also tried the Nakd Pecan Pie bar today and that was pretty much as nice as the Cashew Cookie, so both are very much recommended and fill a little afternoon snack place in the overall scheduling quite nicely.  So thanks loads to Laura for those!

Kangaroo steak for dinner..

Very mild flavour, probably because it is sooooo lean.  Juicy, cooked rare like this.  Very nice.  Will eat again :o)

B - greek yogurt with 1 scoop MP Max, fruit compote and Grape Nuts
S - banana
L - salad; lettuce, cherry tomatoes, celery, sweet peppers, pomegranate seeds, cucumber, chicken breast
*gym*
S - 1 scoop MP Max in skimmed milk
S - MP beef jerky
S - carrot and Waitrose houmous
D - kangaroo steak, roasted sweet peppers, couscous, peas and sweetcorn

Exercise 53 minutes gym

Calories (kcal) [kcals to maintain weight (inc. exercise)	1689 2203]
Protein (g)	173.9 (42.2%)
Carbohydrate (g)	162.3 (36.9%)
Fat (g)	38.4 (21.0%)
Fruit & Veg	10.9