Poupille, 2003, Cotes de Castillon, Bordeaux

Property of Mr Flabby Less

Poupille, 2003, Cotes de Castillon, Bordeaux

This red is made with 100% merlot so it's pretty powerful. Very attractive dark red colour, almost blood red. Pretty dense with decent legs. Intense nose of dark berries, plum and spice, with a tinge of earthy mushroom/leather scent. Need decanting for at least an hour. Medium to full body. Enjoyable finishing as it tastes luscious in the mouth. Still has a good amount of acid. Tannins have rounded. Taste of typical old French wine. This is definitely a value for money wine. You can't go wrong with this red! Highly recommended at this price!

Les Charmes de Kirwan, 2009, Margaux, Bordeaux

Property of Mr Flabby Less

Les Charmes de Kirwan, 2009, Margaux, Bordeaux

This is the second label of Chateau Kirwan and is a highly respectable wine. If you can't afford Chateau Kirwan, this is a damn good alternative!

Dark and deep ruby colour. Beautiful concentration of fruit notes with aroma of cedar and mild mint. Taste of mixed berries and tobacco. Pretty balanced earthy and oaky/woody taste on the palate. Tannins are assertive but acceptable. Mild tinge of spice. Firm structure. Pretty classic in style, IMO.

Overall, I find this red charming as it has a clean and "refreshing" taste. I thoroughly enjoyed this bottle. I plan to buy more and cellar for at least 5 years.

Make your body work really, really hard

This is an excellent article on high intensity interval training. It works your body harder in a shorter period of time. Great for busy people like me! 

Enjoy!

High Intensity Interval Training/HIIT

Non-PT #34 (Back & Side/Rear Delts)

Assisted pullup

40kg x 12 reps x 5 sets

           

Seated wide grip pulldown

40kg x 15 reps x 2 sets
47kg x 12 reps x 2 sets
57kg x 8 reps x 2 sets

Dropset single arm dumbbell row

45lbs and 35lbs x 10 reps each x 3 sets

Smith machine barbell row

40kg x 12 reps x 4 sets

Seated cable row

47kg x 15 reps x 4 sets

Superset seated military press, barbell upright row and lateral raise

30kg, 30kg and 17.5lbs x 12 reps each x 3 sets

Standing single arm cable rear delts extension

5kg x 15 reps x 4 sets

PT #24 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets
103kg x 6 reps and 82kg x 6 reps and 61kg x 6 reps and 33kg x 10 reps x 2 sets 

Flat dumbbell flye press
16kg each x 12 reps x 4 sets 

High incline dumbbell press
16kg each x 12 reps x 4 sets 

Seated cable chest press
8.75kg each x 15 reps x 4 sets 

Single arm lateral raise
10kg x 15 reps x 4 sets per side 

Wide grip front raise
15kg x 15 reps x 4 sets

Non-PT #33 (Legs, Arms, Chest & Front/Side Delts)

Smith machine squat

40kg x 20 reps x 3 sets

EZ barbell curl & tricep pressdown

25kg & 25kg x 12 reps x 15 reps x 4 sets 

Incline dumbbell bench press & dumbbell flye

26kg & 12kg x 10 reps x 12 reps x 4 sets

Assisted dips and decline pushups

40kg and body weight x 12 reps x 10 reps x 3 sets

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps

Superset military shoulder press and upright row

30kg x 12 reps each x 4 sets

Chateau Phelan Segur, 2003, Saint-Estephe, Bordeaux

 

 Property of Mr Flabby Less

Chateau Phelan Segur, 2003, Saint-Estephe, Bordeaux 

Attractive deep red colour. Nice bouquet of berries mixed with smoke and spices (mainly peppers). Taste of smokey licorice, mix of plums and cherries. Slightly dry, but acceptable. Clean taste of mineral. Velvety tannins, decent acidity. Overall, smooth, velvety, rounded and balanced body. Structure is pretty weak and not able to last after an hour or so. Finishing is surprisingly short. Still a highly enjoyable wine, IMO. Definitely worth buying!

Non-PT #32 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets 

Incline barbell chest press

40kg x 18 reps

45kg x 15 reps

50kg x 12 reps

55kg x 10 reps

60kg x 8 reps

65kg x 6 reps
70kg x 5 reps

Low incline dumbbell chest press

40lbs x 18 reps

45lbs x 15 reps

50lbs x 12 reps

55lbs x 10 reps

60lbs x 8 reps

Machine decline chest press
20kg each side x 15 reps x 4 sets 

Machine pectoral flye

40kg x 20 reps x 3 sets

Superset military shoulder press and upright row

30kg x 12 reps each x 3 sets 

Superset drivers and reverse grip military shoulder press

10kg and 20kg x 10 reps each x 3 sets

PT #23 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 4 sets

Seated wide reverse grip pull down
40kg x 10 reps x 4 sets

Smith machine reverse grip barbell row
30kg x 15 reps
40kg x 12 reps
50kg x 10 reps x 2 sets

Seated cable row
47kg x 12 reps
57kg x 10 reps
67kg x 8 reps x 2 sets

Machine single arm row
25kg x 10 reps each side x 4 sets

Superset machine rear delt flye and bendover lateral raise
40kg and 4 kg x 10 reps x 15 reps x 3 sets