Update !

Well, 9 days late, but not much to report! Was away for a wedding over Sunday, Mon and Tues so did sod all. Can't even think why I didn't bother doing anything at all on Wednesday so got back into the weights on Thursday:

Thursday 19th Feb
Since the previous Mondays weights felt good, doing legs first, I thought I'd do it again, but not as much, however, did do a lot more upper work:
Deadlifts 50kg x 10 x 3Squats 50kg x 10 x 3Calf raises x 10 x 3
Bench 50kg x 12, 60 kg x 10, 70 kg x 11Chins + 8kg x 8/7/6Flyes x 10 x 2 (14.5kg per DB)
Continuous 3 moves x 3 sets:OH DB Press 15.5 kg x 10DB Curls 15.5kg x 10Shrugs DB 15.5kg x 10
Plus a shed load of ab work! Such as:Sit-ups x 30 x 3 setsside sit-ups x 20 x 3 setsHanging leg raises x 10 x 3 setsSide crunches x 20 x 2Elbow-knee sit-ups/twists x 40

Friday 20th Feb
Stupid, stupid me. Decided to go for a swim, well geared up and ate perfectly for it - then got there and realised it was half term - pool was full of kids, counted a minimum of 50 people at one point, needless to say I didn't get a decent swim in, so just pottered about!

Saturday 21st Feb
Well, got up early as I had work to do elsewhere, and went for a bike ride at 7:30 am - which again turned out to be hard work! Very windy indeed and an absolutely terrible loop time, which turned out to be 15 minutes slower than my fastest ever. Quite disheartening - especially when you know you've got no chance of a decent time about half way through, but you have to carry on to perservere just to simply get home! Legs were tired!