Workout 25 January 2012

My seventh session of the month. I was hoping to have trained more this month but a week and a bit’s break hasn’t helped me get anywhere near the number of sessions that I wanted to complete this month. Better luck next month!


Tonights session then:

Split Hang Clean 5×5

1 leg Swiss ball SHELC 5×5

Barbell Row 5×5

Cable Pull Down Combo 5×5

Windshield wipers 8×5

barbell Straight leg sit up 30/30.


A set of finishers to complete:

Bent Row- Back Extension- Neider Press (Timed sets)

Hang Clean – Lunge Press ( Timed sets)


This was a good session and the first time I’ve done the single leg ball SHELCS, blimey, they are tougher than they look so definitely feeling it today!

More soon!





Training Uncategorized

Back in the gym!

Right, after a week of loafing it’s time to get back to some work!

It’s late, but I’m lucky that the gym I use is a small members only place, not flash and with no thought towards comfort, you go there to train and then leave is pretty much the attitude of those who go there. It’s a friendly place though with plenty of help and advice for those who need it. It’s mainly older blokes that use the place, ex rugby players and power lifters in the main.

There’s plenty of equipment and bars though and it’s never so busy that you’re fighting for space. As I usually train later in the day I often have the place to myself which is great as long as I don’t do anything daft with on a loaded bench press!


So, tonights session is as follows:

Hang Cleans 5×5

Front Squat 5×5

Dumbell Alternating Bench Press 5×5

Push Press -Strict Form 5×5

Barbell Torque 5×5

Complete the session with 5 sets of 45 seconds of 1 arm straight leg sit ups.

Then do some timed sets of a finisher complex routine:

High Pull – Push Press – front Lunge

Hang Muscle Snatch + O’Head Squat + Row + Good Morning + Neider press.

By that time I probably won’t have much left in the tank!


More next time!




The Road Not Taken

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less travelled by,
And that has made all the difference.

Robert Frost (1916)


The Gates of Damascus (The Golden Journey to Samarkand)

Four great gates has the city of Damascus,
And four Grand Wardens, on their spears reclining,
All day long stand like tall stone men
And sleep on the towers when the moon is shining.

This is the song of the East Gate Warden
When he locks the great gate and smokes in his garden.

Postern of Fate, the Desert Gate, Disaster’s Cavern, Fort of Fear,
The Portal of Bagdad am I, the Doorway of Diarbekir.
The Persian Dawn with new desires may net the flushing mountain spires:
But my gaunt buttress still rejects the suppliance of those mellow fires.

Pass not beneath, O Caravan, or pass not singing. Have you heard
That silence where the birds are dead yet something pipeth like a bird?
Pass not beneath! Men say there blows in stony deserts still a rose
But with no scarlet to her leaf – and from whose heart no perfume flows.
Wilt thou bloom red where she buds pale, thy sister rose? Wilt thou not fail
When noonday flashes like a flail? Leave, nightingale, the caravan!

Pass then, pass all! “Bagdad!” ye cry, and down the billows of blue sky
Ye beat the bell that beats to hell, and who shall thrust ye back? Not I.
The Sun who flashes through the head and paints the shadows green and red, –
The Sun shall eat thy fleshless dead, O Caravan, O Caravan!

And one who licks his lips for thirst with fevered eyes shall face in fear
The palms that wave, the streams that burst, his last mirage, O Caravan!
And one – the bird-voiced Singing-man – shall fall behind thee, Caravan!
And God shall meet him in the night, and he shall sing as best he can.

And one the Bedouin shall slay, and one, sand-stricken on the way
Go dark and blind; and one shall say – “How lonely is the Caravan!”
Pass out beneath, O Caravan, Doom’s Caravan, Death’s Caravan!
I had not told ye, fools, so much, save that I heard your Singing-man.

This was sung by the West Gate’s keeper
When heaven’s hollow dome grew deeper.

I am the gate toward the sea: O sailor men, pass out from me!
I hear you high on Lebanon, singing the marvels of the sea.
The dragon-green, the luminous, the dark, the serpent- haunted sea,
The snow-besprinkled wine of earth, the white-and-blue-flower foaming sea.

Beyond the sea are towns with towers, carved with lions and lily flowers,
And not a soul in all those lonely streets to while away the hours.
Beyond the towns, an isle where, bound, a naked giant bites the ground:
The shadow of a monstrous wing looms on his back: and still no sound.

Beyond the isle a rock that screams like madmen shouting in their dreams,
From whose dark issues night and day blood crashes in a thousand streams.
Beyond the rock is Restful Bay, where no wind breathes or ripple stirs,
And there on Roman ships, they say, stand rows of metal mariners.

Beyond the bay in utmost West old Solomon the Jewish King
Sits with his beard upon his breast, and grips and guards his magic ring:
And when that ring is stolen, he will rise in outraged majesty,
And take the World upon his back, and fling the World beyond the sea.

This is the song of the North Gate’s master,
Who singeth fast, but drinketh faster.

I am the gay Aleppo Gate: a dawn, a dawn and thou art there:
Eat not thy heart with fear and care, O brother of the beast we hate!
Thou hast not many miles to tread, nor other foes than fleas to dread;
Homs shall behold thy morning meal and Hama see thee safe in bed.

Take to Aleppo filigrane, and take them paste of apricots,
And coffe tables botched with pearl, and little beaten brassware pots:
And thou shalt sell thy wares for thrice the Damascene retailers’ price,
And buy a fat Armenian slave who smelleth odorous and nice.

Some men of noble stock were made: some glory in the murder-blade:
Some praise a Science or an Art, but I like honourable Trade!
Sell them the rotten, buy the ripe! Their heads are weak; their pockets burn.
Aleppo men are mighty fools. Salaam Aleikum! Safe return!

This is the song of the South Gate Holder,
A silver man, but his song is older

I am the Gate that fears no fall: the Mihrab of Damascus wall,
The bridge of booming Sinai: the Arch of Allah all in all.
O spiritual pilgrim rise: the night has grown her single horn:
The voices of the souls unborn are half adream with Paradise.

To Meccah thou hast turned in prayer with aching heart and eyes that burn:
Ah Hajji, whither wilt thou turn when thou art there, when thou art there?
God be thy guide from camp to camp: God be thy shade from well to well:
God grant beneath the desert stars thou hear the Prophet’s camel bell.

And God shall make thy body pure, and give thee knowledge to endure
This ghost-life’s piercing phantom-pain, and bring thee out to Life again.

And God shall make thy soul a Glass where eighteen thousand æons pass,
And thou shalt see the gleaming Worlds as men see dew upon the grass.
And son of Islam, it may be that thou shalt learn at journey’s end
Who walks thy garden eve on eve, and bows his head, and calls thee Friend.


We who with songs beguile your pilgrimage
And swear that Beauty lives though lilies die,
We Poets of the proud old lineage
Who sing to find your hearts, we know not why, –
What shall we tell you? Tales, marvellous tales
Of ships and stars and isles where good men rest,
Where nevermore the rose of sunset pales,
And winds and shadows fall towards the West:
And there the world’s first huge white-bearded kings
In dim glades sleeping, murmur in their sleep,
And closer round their breasts the ivy clings,
Cutting its pathway slow and red and deep.


At the Gate of the Sun, Bagdad, in olden time

Away, for we are ready to a man!
Our camels sniff the evening and are glad.
Lead on, O Master of the Caravan:
Lead on the Merchant-Princes of Bagdad.

Have we not Indian carpets dark as wine,
Turbans and sashes, gowns and bows and veils,
And broideries of intricate design,
And printed hangings in enormous bales?

We have rose-candy, we have spikenard,
Mastic and terebinth and oil and spice,
And such sweet jams meticulously jarred
As God’s own Prophet eats in Paradise.

And we have manuscripts in peacock styles
By Ali of Damascus; we have swords
Engraved with storks and apes and crocodiles,
And heavy beaten necklaces, for Lords.

But you are nothing but a lot of Jews.

Sir, even dogs have daylight, and we pay.

But who are ye in rags and rotten shoes,
You dirty-bearded, blocking up the way?

We are the Pilgrims, master; we shall go
Always a little further: it may be
Beyond the last blue mountain barred with snow,
Across that angry or that glimmering sea,
White on a throne or guarded in a cave
There lives a prophet who can understand
Why men were born: but surely we are brave,
Who make the Golden Journey to Samarkand.

We gnaw the nail of hurry. Master, away!

O turn your eyes to where your children stand.
Is not Bagdad the beautiful? O stay!

THE MERCHANTS in chorus :
We take the Golden Road to Samarkand.

Have you not girls and garlands in your homes,
Eunuchs and Syrian boys at your command?
Seek not excess: God hateth him who roams!

We make the Golden Journey to Samarkand.

Sweet to ride forth at evening from the wells
When shadows pass gigantic on the sand,
And softly through the silence beat the bells
Along the Golden Road to Samarkand.

We travel not for trafficking alone:
By hotter winds our fiery hearts are fanned:
For lust of knowing what should not be known
We make the Golden Journey to Samarkand.

Open the gate, O watchman of the night!

Ho, travellers, I open. For what land
Leave you the dim-moon city of delight?

THE MERCHANTS with a shout
We make the Golden Journey to Samarkand.

The Caravan passes through the gate

THE WATCHMAN consoling the women
What would ye, ladies? It was ever thus.
Men are unwise and curiously planned.

They have their dreams, and do not think of us.

VOICES OF THE CARAVAN : in the distance, singing
We make the Golden Journey to Samarkand.

James Elroy FLECKER


One of those days!

Sometimes it's the best way!


No training for a week :-(

This week has been flat out. A couple of big projects to complete to a deadline has meant some long days at work, early starts and late finishes. This has left me feeling sluggish and dull so I’m itching to get back to the gym.

Currently I’m nine weeks into a twelve week preparation phase of barbell based training before what will be a demanding ski trip in a few weeks time. Upon returning from the ski trip I’ll be starting a programme of kettlebell and barbell training based on Stan Pikes ‘Bear Routine’ ( see ) . This is a pretty brutal regime of high rep kettlebell excercises alternating with a complicated barbell lifting routine. It looks like such a tough approach to excercise it must produce results. Both Stan Pike and Rob Beauchamp are two men that I have a very high regard and respect for in the field of developing kettlebell and weight training programmes, their work and knowledge backed up by years of experience and training are a real inspiration. No cutting of corners, just hard work and effort producing great results.

As this page isn’t an advert for Stan and Rob I’ll save my enthusiasm for their work for another time. I’ll post my views on the Bear Routine as I go through it.

Back training tomorrow, I’ll post the routine and you can let me know what you think of it


Saturday is Homework Day.

I don’t know where the time goes. After a week of getting my head completely mashed in work it’s great to just kick back and spend time with the family. But then there’s HOMEWORK!

Every week the kids come home with a batch of homework which we as a family sit down and try and get some ‘quality time’ together. What happens though is that I spend about three hours on a Saturday morning cajoling and persuading two recalcitrant seven year olds of the benefits of practicing their handwriting and completing crosswords on the Normans, Vikings, Romans or whoever this weeks topic is. They don’t believe me for a second that doing this is more fun and interesting than watching Ben 10 on the TV.

I just comfort myself in the knowledge that once it’s done we can get on with the weekend.



Wedi gwneud e!


Rwy’n teimlo’n falch iawn gyda fy hun am fod wedi llwyddo i gael y safle hwn yn weithredol. O mes bach a phob hynny! Ar ôl i mi gasglu fy meddyliau ac yn dechrau i dynnu rhywfaint o edafedd at ei gilydd byddaf yn cael rhywbeth postio a disgwyl am eich adborth a thrafodaeth … … … …

Mae’n blogosffêr fawr, eang a chyffrous a rwy’n hapus iawn i fod yn rhan ohono!


Blimey, I’ve done it!


I’m feeling quite chuffed with myself for having managed to get this site up and running. From little acorns and all that! Once I gather my thoughts and start to pull some threads together I’ll get something posted and await your feedback and discussion…………

It’s a big, wide and exciting blogosphere and I’m really happy to be in it!