Last Saturday's workout.

This was a long way off the best workout. I lacked the energy or motivation to push myself really hard, so the numbers are pretty disappointing. I didn't even dare the last set of chins/dips, as my arms felt like they were about to give way. In retrospect, the lack of energy may have been an early sign of the illness that has laid me out for most of this week.

Also; the triceps press-up is from a youtube workout vid that Andy forwarded me. I can't find any other references to it though, so the image is pretty inaccurate.

Exercise	Warmup	Set 1	Set 2	Set 3
Sled Seated Leg Press Sled Seated Calf Press	15×88kg 15×88kg	12×106kg 12×106kg	10×124kg 10×124kg	8×142kg 8×142kg
Close Grip Chin-up Triceps Dip	15×-20kg 15×-20kg	12×-15kg 12×-15kg	10×-10kg 10×-10kg
Dumbell Curls(21s)		21×6kg	21×7kg	21×7.5kg
Dumbbell Lateral Raise	15×7kg	12×8kg	10×9kg	8×10kg
Dumbbell One Arm Triceps Extension	15×6kg	12×7kg	10×8kg	8×9kg
Stability Push-up †		12	7
Tricep Push-up ‡		8	8

†: Starting with both hands on a medicine ball; doing one push up, placing right hand two feet to the right, doing another, placing right hand back on the ball, doing another, placing left nad two feet to the left, doing another, and so on.
‡: Withg knees down, fists together under the body, palms facing each other, knuckles facing forwards. Push up from there.

Boot camp.

Andy's latest excuse to vent the sadistic side of his personality is a HIIT Boot Camp; and hot damn does it hurt. I could barely stand up at the end of it.

Still, I appear to be the fittest person in the class (at least, with Peppis missing, at least), soworking out is clearly paying off. The other recruits put in a surprisingly sterling effort, so victory didn't come easily. Must push myself harder next week!

Remember, pain is just weakness leaving the body.

Superset & 21s.

New twist today, 21s. Simple concept; using half your usual weight, perform 7 reps of the first half of a movement, 7 reps of the second half, and then 7 reps of a full movement. They give you one hell of a pump.

Total reps for this workout: 538. The 300 workout doesn't seem so intimidating anymore.

Exercise	Warmup	Set 1	Set 2	Set 3
Barbell Curl Barbell Military Press	15×20kg 15×20kg	12×30kg 12×30kg	10×32.5kg 10×32.5kg	8×30kg 8×30kg
Dumbbell Lateral Raise Barbell Bent-over Row	15×4kg 15×30kg	12×6kg 12×40kg	10×8kg 10×50kg	8×10kg 8×62.5kg
Dumbell Curls(21s)		21×8kg	21×8kg	21×8kg
Weighted Back Extension	30×0kg	24×5kg	20×10kg	16×15kg
Floor Wipers †	50×0kg	40×0kg	30×5kg	20×5kg
Stability Push-up ‡		11	12	7
Push-up		11	13
Kneeling Push-up		11

†: Feet together, using nothing or leg weights rather than a swiss or medicine ball.
‡: First set with each hand on a medicince ball, second set on a bosu ball (flat side down), third on a bosu ball (flat side up).

Supersets 3: Pecs, triceps, back and legs.

Pretty happy with these numbers, and the fact that I don't hurt much today.
Never tried weighted dips or push-ups before. The latter are tough, but still easier than I expected. The former are brutal; simply balancing a 4kg dumbbell between your feet makes the exercise much more difficult.

Exercise	Warmup	Set 1	Set 2	Set 3
Triceps Dip Chin-up	15×-20kg 15×-25kg	12×0kg 12×-20kg	10×0kg 10×-15kg	8×4kg 8×-10kg
Sled Seated Leg Press Sled Seated Calf Press	15×70kg 15×70kg	12×88kg 12×88kg	10×97kg 10×97kg
Cable High Push Pull Cable Pulldown†	15×56kg 15×56kg	12×70kg 12×70kg	10×77kg 10×91kg‡	8×82kg 8×82kg
Weighted Swiss Ball Crunch	50	50×5kg	50×5kg
Twisting Crunch	50	100	100
Weighted Push-up		13×20kg	13×20kg	7×10kg
Kneeling Push-up		11

†: Using a nautilus machine with one cable attachment in each hand, kneeling on a swiss ball.
‡: Andy put up the weight without me noticing.

Supersets 2: Triceps, Chest, Legs and Abs

I was dead chuffed with this session. I'd under-slept the night before, and wasn't even sure if I would make it to the gym, between that and how much my muscles still ached from the last session. Though knackered when I arrived, by the time we hit the skull-crushers adrenalin had kicked in (or perhaps the CEE I'd munched just before leaving the office), and the rest of the workout was brilliant. Never thought I'd lift that 40kg bar, even if my muscles gave out one shy of a full set. We were there for two hours, and even got in some boxing in the end. Class.

Today, I've got a burn in my chest, abs, and bizarrely, my upper back - but the part that really canes is my quads. I can barely walk!

Exercise	Warmup	Set 1	Set 2	Set 3
Cable Pushdown	15×20kg	12×45kg	10×50kg	8×55kg
Triceps Dip		12×-40kg	10×-30kg	10×-20kg
Dumbbell Fly Barbell Decline Triceps Extension	15×6kg 15×20kg	12×12kg 12×30kg	10×14kg 10×35kg	8×16kg 7×40kg
Medicine Ball Incline Crunch†		30×3kg	30×3kg
Weighted Lying Straight Leg Raise		20×2kg	20×2kg	20×2kg
Overhead Medicine Ball Lunge‡		20×4kg	20×4kg	20×4kg

†: Throwing the medicine ball and catching it between crunches.
‡: With a medicine ball held overhead (rather than a barbell on shoulders as illustrated). Last set with eyes closed to increase core stability work.

The numbers for the triceps dip are low because I was concentrating on perfecting my form, and using a full range of motion. My shoulders are sufficiently inflexible that I can't hold a barbell behind my neck comfortably - so this was hard work, and I felt it almost entirely in my shoulders rather than my chest or triceps.

Full-body supersets

Supersets are Andy's favourite new manoeuvre, which he inflicted to 'get me back up to speed'.
They hurt. A lot. Though caning my biceps the day before probably didn't help.

Exercise	Warmup	Set 1	Set 2	Set 3
Dumbbell Bench Press Dumbbell Bent-over Row	12×8kg	12×14kg	10×20kg	8×24kg
Push-up†		8
Dumbbell Arnold Press	12×6kg	12×10kg	10×12kg	8×14kg(+16.7%)
Cable Twist‡ Cable Kneeling Crunch	15×20kg 30×20kg	12×25kg 24×30kg	10×30kg 20×40kg	8×35kg 16×50kg
Push-up		10	8
Kneeling Push-up				10

†: Balancing exercise, with hands on a 3kg medicine ball.
‡: Holding a cable attachment with both hands, arms straight out in front of chest (as opposed to the lever illustrated).

Supersets are market with a khaki-coloured bar to their left.

Return: Biceps & Back

Exercise	Warmup	Set 1	Set 2	Set 3
EZ Barbell Curl	12×15kg	12×20kg	10×25kg	8×27.5kg(-8.9%)
Cable Underhand Pulldown	12×49kg	12×56kg	10×61kg	8×63kg(+12.5%)
Dumbbell Hammer Curl		12×7.5kg	10×10kg	8×12.5kg(+4.2%)
Dumbbell Lateral Raise		12×7.5kg	10×10kg	8×12.5kg(+39%)
Sled Seated Calf Press	12×79kg	12×115kg	10×124kg	8×133kg(+7.3%)

Not too bad after a break. Slight improvements on everything except the barbell curl, which might be ascribed to my lack of cardio warm-up.

With my weight and BF, things look less positive. Andy's mentioned that scales that attempt to measure it via electrical impedance are notoriously inaccurate, and also that whether you measure before or after a workout can make a difference. With that in mind, I measured both:

Measurement	Before Workout	After Workout
Weight	74.1kg	74.4kg
FFM	60.8kg	60.3kg
BF	18.0%	18.9%
FFM Change	+0.9kg	+0.4kg
Fat Mass Change	-0.1kg	+0.7kg

Since I normally measure after a workout, and an increase of muscle mass with a decrease in body fat seems utterly implausible, let alone when I'm not working out, I'm going to assume the latter figures are more accurate. Which means that, roughly, I was over-consuming an average of about 300 calories a day during the trip.