I'm Back! Onwards & Upwards...

Well  it would seem that the bolt has successfully been removed from my knee and it's now time for the stitches come out.


The plan is to get back into the gym and back on the mat ASAP and kick off some much needed cardio work, I have a basic program that produced great results last year...


Weights...
Not too heavy and just a good all round program incorporating Arms & Shoulders, Chest & Back, Legs.

Cardio...
a) Hit the treadmill running, starting at 20 minutes and building up to 40 minutes, either a long run on a high incline or a shorter run including interval sprinting.
b) The rowing machine, hard & fast for 20 minutes (I pick the rower that faces the window over looking outside)
c) The stepper, 10 - 15 minutes on the hardest level but still at a fair pace.

PLUS (When suitably fitter)

1 x Mid week six miler with Sempai Peter. 
(Best Time 56.17)




AND


1 x Sunday morning four mile circuit at a fast pace around Cassiobury Park and Whippendell Woods. (NOT Timed)


THEN


A weekly session with Andy Marshall at 
Mill Hill CCA for some strength and conditioning training........





FINALLY...

BACK ON THE MAT...Basic Fitness Tests, Basic Throws & Grappling....
I'm now heading towards my mid forties, brittle asthmatic and fairly battered, I have previously and will once again prove that I have indeed an "Unbreakable Spirit". 
I am determined to lead by example, as, by example we lead. 

Be aware my Dojo junkies and be prepared as the winds of change are afoot...you've been warned...

I'M BACK!

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