The Doctor

The Doctor? Not Valentino Rossi, not the Dalek-botherer nor a man in a white coat; The Doctor is my weekend treat (see picture above), consisting of a pack of bacon (6-8 rashers), four fried eggs, a lot of black pudding, mushrooms and tomatoes (the latter for decoration as much as anything). This then, is what I call The Doctor.

I guess there might be oxidised fats and too much omega 6 in using olive oil to fry the eggs, black pudding and plant-stuff, but it sure hits the spot. Neither of these issues would scare your average nutritionist. They would be harping on about cholesterol and artery clogging fats.

Friday was capped by a climbing session where my strength simply seemed to run out. I was also aware of the need to refeed for walk I had planned for this (Sunday) morning which would take around six hours. Special situations like this require a special meal!

My appointment with The Doctor was early afternoon and topped off the most relaxing day I have had in some time. The family are trapped in Ireland because of Eyjafjallajökull (use of the word 'trapped' perhaps over-egging things a bit), so I had (lots of) time to read the paper and then indulge in a bit of guitar for the afternoon. The sun was out (as you can see in the photo), and I was able to poke around in the garden just in shorts - watering plants and doing some weeding.

I miss the family, but sure appreciate a little bit of opportune 'me-time'.

Volume Wk7 W/O3

The aim here is to complete the reps and sets shown. I have fallen short of a rep or two here and there thus far.

Warm Up (5 mins)
Main (35 mins)
1. Deadlift (5x95kg, 3x130kg 1x150kg/140kg)
2a. HSPU/Press/Snatch (12x14kg, 12x14kg, 12x14kg)
2b. One Arm Chins (12x38kg, 12x38kg, 12x38kg)
3a. Ice Cream Maker to Lever (8, 8, 8)
3b. Pseudo Planche Press Ups (8, 8, 8)

Well, everything went to plan except for the fact that I could not lock out on the last rep of the last set of dumbell presses. Gutted.

I have also become unhappy with my deadlift. I think my form is wrong and so am planning on dropping the weights right back for a few weeks to work on my technique. There is no point lifting heavier weights if the form is going to shit. (However I did set a PB of 150kg!)

On the OACs I had to fight for the last rep of the last set - but only with my right (stronger) arm. Curious.

Other than that, my ego got a massive stroke when I caught a glance of myself in the mirror. Looks like Easter chocolate hasn't had too detrimental effect on my physique.

Great workout and shoulders are totally toasted and I am heading home later in anticipation of some lamb on the bone cooked in my spanking new slow cooker.

Volume Wk7 W/O2

A lower-body focused workout.

Warm Up (5 mins)
Main (35 mins)
1. Rowing (1x500m 00:01:37)
2. Pistols (7/8x57kg/38kg, 7/8x57kg/38kg, 7/8x57kg/38kg, 7/8x57kg/38kg)
3a. Wall Walk/BackBridge (15s, 15s, 15s)
3b. Cuts (1x60s, 1x60s, 1x60s)
4. Play with a few 2s-Tuck Planches and 5s-Flat-Back Levers.

The rowing was moderate in effort. I think I might have to push it hard and see if I can break the 00:01:30 barrier.

Once again I delivered on the pistols - but only just, on the last rep of the last left-leg set. I will aim for eight reps across the sets next session.

I played with planches, levers and the handstand in between the various exercises. The planche quickly tired my shoulders (NOT my intention). The last set of cuts also lead to a reduced range of motion so I eased back on intensity (by supporting my weight with hands on my thighs).

I am off hill walking on Friday evening again so need to bear that in mind.

Spoilt Rotten Then Bryter Layter

A quick head up for the next episode of the BBC's Panorama titled 'Spoilt Rotten':

• Preventable diseases in children are reaching epidemic proportions that could see a generation dying before their parents, doctors at a leading children's hospital have warned.

In particular it is noted that tooth decay and obesity are reaching epidemic proportions. Anyone care to join the dots on these two issues in a Western.A.Price stylee? The link above really does make frightening reading:

• More than half of the 1,000 dental operations carried out each year are on children under the age of six.
  
  Dental surgeon Sharon Lee said she sees a constant stream of toddlers: "It obviously upsets me immensely but we do have a job to do to look after the child."
  
  Five-year-old Kaitlyn was one of them.
  
  Tooth decay meant that she needed to have eight molars removed - almost half her teeth.
  
  Because of her size and her age, Kaitlyn needed a general anaesthetic and required hospitalisation.
  
  "It could have been sweet drinks, sweets, biscuits, anything. Just too much sugar in the diet," said dental surgeon Dr Rod Llewelyn of her rotting teeth.
  
  He said having the teeth out so early will have an impact on how her permanent teeth grow in and is likely to result in more extractions to relieve crowding.
  
  Her mother, Sharon, said the culprits were her daughter's love of sweets and tomato sauce. The little girl was at one point eating half a mug of tomato sauce a day.
  
  But after the traumatic experience of seeing her daughter undergo the extractions, Sharon vowed to ban the ketchup entirely and cut back on the sweets served to her three children.
  
  "It was sickening. I wouldn't expect any other parent to go through that. Under anaesthetic, anything can go wrong can't it? The lifestyles are going to change after this. Fizzy drinks are stopping. The lot."

Hmmm, stable doors and (bolted) horses anyone? The program is schedule to show on BBC One, Tuesday, 13 April at 2100BST. It should be available on the iPlayer for those outside of the UK.

BBC4 on Friday should provide a nice antidote with a program dedicated to the songs of Nick Drake (Way to Blue). A truly fantastic artist whose lugubrious vocals, rich, 'oaky' guitar style and deeply complex lyrics and character have left an incredibly moving, emotion-charged back catalogue.

Volume Wk7 W/O1

Despite the 'Flash Carry' up Win Hill earlier (a Flash Carry is like a Kill Carry, but with a more animated load), I persisted with this evenings workout as it is more shoulder and upper body focussed then on the lower body.

Warm Up (5 mins)
Main (30 mins)

1. Frog/Tuck Planche (1x20s, 1x20s, 1x20s, 1x20s, 1x20s)

2. Sprinting (1x12sx60s rest, 1x12sx60s rest, 1x12sx60s rest, 1x12sx60s rest, 1x12sx60s rest)

3a. Ring Routine to 20s Tuck Lever to Chins/RopeClimb (8, 8, 8)
3b. Three-Way Cuts (1x3, 1x3, 1x3)

4. Handstand Straddle (Play@LGKF for time)

The rests were pretty big between both sets and reps. I interspersed the planching with cooking. Once the kids' feeding frenzy was over, I was able to dedicate my time to training.

I managed to get eight reps for each of the three sets of chins. The last rep of the last set was really hard fought. Split and cut flexibility is not too good at the moment but the shoulders are feeling increasingly strong and (more importantly), in good condition and healthy, despite the trauma I inflict upon them!

I need to concentrate on this planching lark (I know I keep saying this), but progress does seem to have stalled on the tuck planche. I guess it doesn't help that I am drifting off in to getting a one-armer on the chins but there you go.

Flash and Captain Kid

I have taken today and tomorrow off work to look after the kids on their Easter break. Today we summited on Win Hill (my new favourite mountain). Flash had to be carried a good portion of the way up - and down. But Captain Kid climbed all the way under her own steam!

We then headed to a local cafe for a fry-up before trying a spot of caving. Flash (still only two), was too scared to enter the cave system - much to CK's annoyance.

Still, it was a good day and both of them are tired as hell now and hungry. I am off to cook some pork steaks. Reckon they'll sleep well tonight.

You just can't beat a bit of adventure.

If, like me...

If, like me, you have kids, you might still have an array of Easter goodies lined up on the piano and bookcases. If, like me, the Easter eggs are calling your name softly each night, you might occasionally weaken (I mean the kids can't be expected to eat all that chocolate themselves now can they?).

If like me, you are a fan of Nottingham Forest, you might be slightly gutted at the automatic promotion of both Newcastle United and West Brom (I mean it should have been Forest up there shouldn't it?) .

If, like me, you have 'weakened' over Easter, then you might need some inspiration to climb back aboard the paleo wagon.

Behold this photo of a Newcastle United fan celebrating promotion (AP Photo/Scott Heppel). Back on the wagon. Feeling better about the lack of automatic promotion. Two birds with one stone...or about twenty stone.

I think I will pass on the chocolate eggs this evening...and erm, well done to both Newcastle United and West Brom.....and come on you Reds!