A doctor's routine

10k row at 2:04 stroking at 24.

Some punch bag work.

Skipping.

BW was 13 stone on the nose this morning.

Eye of the tiger.

This is true. Whilst I'd love to achieve the physique he had in Rocky III and IV, Sly wasn't natural at that stage in his career. Rocky II is realistically where I'll peak.

Stallone is the first to admit he has very mediocre genetics for strength and conditioning and he worked extremely hard to achieve what he did. It is very clear to me when he started using steroids to assist his training. In 1982, he contacted Franco Columbu to help him bulk up for Rocky III (and Rambo II) and in addition to introducing him to new bodybuilding techniques, I'm certain that the Sardinian strongman will have introduced him to his pharmacologist.

I'm happy with Rocky II :-)

Are you happier now you are lean and fit than when you were stronger, heavier and less fit ?

In a word, yes. But it's sadly not as simple as that.

I like being able to row for an hour, cycle for an entire morning etc without too much effort.

Do I miss powerlifting? Of course I do. I get round this by 1) not going to powerlifting clubs/proper gyms and 2) reminding myself of how stiff and sore I used to feel on a near daily basis.

I feel like an ex-alcoholic avoiding booze must feel like all the time. The lure is always there.

Pete, the other day at work, there was an emergency on the 7th floor. I bounded up 7 flights of stairs and dealt with it without losing a drop of sweat. It only dawned upon me afterwards that, until very recently, I would have been part of the emergency by the time I'd got myself up to the 7th floor! This must be a good thing.

Of course it is. And I compliment you on your achievements, in all honesty I think that you are doing the right thing. I just wondered is all.
I would love your level of fitness, but not as much as I would miss the weights so my net result would be a little bit sadder. If yours isn't, excellent, everyone's a winner.

Incline smith machine press
Machine press
High incline machine press
Pec dec

5k row at 2:00

Squat
Front squat
Leg extension
Leg press
Leg curl

5k row at 2:01

What weight are you nower days super hero doc ? Do you do any 'events' like cycling sportifs or running shizzle ...... A desire to compete ?

13 stone mate. And I eat what I want when I want it. Obviously not scoffing burgers and pizza all day but I don't count calories or carbs, protein etc. You know what I mean!

This year I'd like to do either a cycling sportif or a charity ride. Something like that.

Indoor row: 8x 500m intervals with 90 seconds recovery between each set.

1:42-1:45 splits stroking at 28.

Steady distance row: 8k at 2:08 split stroking at 22/min

I've just realised that, completely unintentionally, I've had an ultra high protein no carb day. So far my calories have come solely from black coffee, egg and salmon fillet.

Indoor row:
1,500m x 5 / 5min recovery

1:55 split
26/min stroke rate

Did some squat/bench/dead this afternoon!

Indoor row: 10k steady distance type session.

Quick circuit of light machine weights for upper and lower body.

Row: 8x500m 3min rest
1:41-1:45 pace
Experimented with different stroke rates (28-32/min range).