Weird mix

Monday was excessive.  Really.  The race was good and then we went out for Mr TOTKat's birthday celebrations and I had far too much beer.  And ate my own body-weight in pistachio nuts at the pub.

So.  Yesterday I felt horrible all afternoon and evening.  Totally my own fault.  And, of course, the only way to fix feeling that kind of horrible was to eat lots of bad things, like takeaway pizza.  The result being that this morning I weighed the same as a walrus.  Yes yes about half of it is just transit pizza and will go away again, but the weekend was just over the top in general and I'm going to have to pay the price for that now.

This morning I felt better but still not great.  2kg up vs. Friday morning and feeling rough.  11am gym seemed like a ridiculous joke as it approached, but I went and did it anyway; tanked in a really good warm-up row, upped the clean and press from 3x10 17.5kg to 8, 8, 10 at 20kg.  And it was good :o)  And my trainer was around so I told him about the great triathlon result and the fact I'd upped the clean and press, and that I've hit the point on the assisted pull-up machine where the assist doesn't work any more and the platform just drops away, so he showed me an extra exercise to add in at the end of my current routine; 2x5 4 second negative motion pull-ups.  I reckon after a few goes at that I might actually be able to do a whole pull-up unassisted now.  *beam*

So now I feel a weird mix of great and rough, though the rough is starting to win again.

• warm up - 1km L7 on the rower
• squat and swing - 12kg dumbbell - 3x10 SUPERSET A
• pendulum swings - bodyweight - 3x10 x2 SUPERSET A
• lunge with cable row - 12.5kg - 3x10 x2 SUPERSET B
• side plank with row - 4kg dumbbell - 3x10 x2 SUPERSET B
• lunge with single arm swing opposite arm to knee - 4kg dumbbell - 3x10 x2 SUPERSET C
• planks - 3x 60s - SUPERSET C
• clean and press - 20kg bar bell - 8, 8, 10
• negative motion pull-up - bodyweight - 2x5 at 4s count for the drop
• 3x 30s sprints - cross-trainer L6
• cool down on the cross-trainer and stretch

B - greek yogurt with 1 scoop MP Max, blueberries and flaked almonds
S - banana
*gym*
S - 1 scoop MP Max in skimmed milk
L - salad; chicken, cherry tomatoes, lettuce, spinach, celery, beetroot, sweet peppers
S - carrot and houmous
D - salad; chicken, eggs, new potatoes, lettuce, sweet peppers, grapes and cherry tomatoes with honey, mustard & cider vinegar dressing

Exercise - 53 minutes gym

Calories (kcal) [kcals to maintain weight (inc. exercise)	1531 2259]
Protein (g)	158.4 (42.0%)
Carbohydrate (g)	144.3 (35.9%)
Fat (g)	37.1 (22.1%)
Fibre (g)	24.8
Fruit & Veg	14.0