Update !

Another week done and dusted!
Monday 26th Jan
Mixed up order of routine:1 arm DB rows 17Kg x 20 reps x 3 setsBench Press: (Swapped pyramid round):75kg x 10, 67.5Kg x 10, 65 kg x 10 (just!)Chin-ups: (+7kg) 8 reps, 6 repsFlyes! 15.5 kg x 10 reps x 3 setsDB Curls 15.5Kg x 10 x 3DB Shrugs followed immediately by DB Shoulder press using 15.5 kg x 3 sets x 10 reps
In between each set I included Ab work, rotating around 3 sets of sit-ups (30), side-crunches (20 per side), hanging leg raises (10). Also did 3 sets of Elbow/knee jobbies, russian twists (+5kg plate) and 5kg reverse woodcutter moves x 10/side
Thats in excess of 500 reps in total, just in case you are interested!

Tuesday 27th Jan
No leg work today as wanted a swim!And unbelieveably to myself, got a PB, really got my 1K time down - 27mins 48 secs, all front crawl, just had less rest in between lengths. very pleased with myself!

Wednesday 28th Jan = Rest, was staying away with work overnight and did consider an early morning run down on Margate beach, but no need.

Thursday 29th Jan
Similar to Monday, however with travelling I'm not sure my usually daily nutritional requirements gave me the energy to do a decent workout as I felt very lethargic. Something to do with burger kind / mixed grill and fry up??
Bench press : 75kg x 9, 67.5 x 10, 65 x 10Chins, 7kg , 8, 7 , 6DB Curls 15.5Kg x 10 x 2Shrugs 15.5 kg x 10 x 2DB deltoid raises to front and rear; 12kg x 10, 11.5kg x 10, 10.5 kg x 10Triceps (OH,1 arm DB) 14.5kg x 10, 13kg x 10, 12kg x 101 arm rows 17kg x 20reps x 2 setsSame ab routine as monday in between sets.

Friday 30th Jan
Chanced the weather and went for a bit of a bike ride; well, basically attacked a hill climb twice, approx 2 mile hill; time was quite good considering the wind, first attempt was 16 mins 41 secs, second attempt was 16 mins 35 secs - not bad considering my legs felt like crap!
Was trying out my new replacement chest strap and seeing what sort of max HR I'd get, but although I was breathing through my arse, it wasn't as high as I thought - only hit 183. Still, the new watch decided that the entire bike ride (17.6 miles) had made me burn 1025 Calories! That was a lot more than I was expecting!
Also had my first alcohol since NY eve - 1/2 a bottle of JD and coke!

Saturday 31st Jan
Mild hangover! Wasn't really in the mood for exercise, but wanted to try and burn off the excess cals from last nights alcohol consumption, so went for a swim - quite annoying today as there were more people swimming than ever! Counted 25, and one plonka doing widths! Fecking adult swimming only and there is always one tool.
Still, to my utter amazement, I did an even faster time than Tuesdays attempt! Managed the 1 K in 26 mins and 30 secs. Very pleased with myself, and I may just celebrate tonight with a little more JD and coke!
Well, I think it shows my stamina in the pool is increasing, even if my technical ability isn't! I can now have an estimate of what times I should be aiming for at least. Two lengths at best is taking 1 in and 7 secs, however I can not keep this speed up, but will estimate off 70 seconds at best so multiplied by 17 = 1190 seconds; approx 20 minutes.
So this is my target to aim for!
The one good thing about swimming is that the conditions are always consistent, so swim time is essentially dependant on yourself rather than any other infulencing factors, the only main problem is people getting in your way!
Tomorrow I may rest or get the mountain bike out for a leisure ride!