It does play files from a tablet

Yep, if you’re going to have to buy a cable you may as well get a Chromecast. You can do other stuff with it and it’s a better solution.

Lol slept with Milky the aftermath of Woody jilting her on their (1st) wedding day, I think…

It’s not ideal, but the alternative is often for them to have to find their income elsewhere. Even less ideal.

For a crime like theft, they should be punished and rehabilitated. Having a limbo time whilst their record clears doesn’t help the second part.

Locking people up and branding them a criminal for a long time doesn’t work. We need to have productive (but still harsh) punishments that help them to get out of a cycle.

ebennett – That’s a good way of putting it. Pacific is shinier (and possibly better for a bday), Yang Sing probably edges it on food. Not much in it.

Little Yang sing is probably more suited if you’re going to get boozed up! It’s a bit more “ABC standard chinese restaurant” but with good food, if that makes sense.

Yes

I’ve got a Kindle paperwhite, Mrs Hugo has a Nook glowlight.

Kindle everytime, even though it was more than twice the price. Amazon as the retailer shop, the ability to email in books directly, and the build quality/design are just better. Mrs Hugo agrees and we’re getting another Kindle.

Yes, they’re more, but ~£100 for something that can’t really be improved, (colour e-ink anyone) means it will last you a long time. Mine has been totally abused and is still going strong.

Looks way better!

Will it kill you? Shouldn’t do. Could do. That depends on your recovery work. This is hugely underrated.

Make sure you eat, especially after your training, you’ll need more carbs on training days. Especially if you’re doing a ride after the gym, double especially on lower body day! Plenty of protein depending on your goals (if you’re looking to gain a large amount of muscle or not). Diet is a whole massive other topic…

Sleep! Massively ignored. Simple diagnostic? Do you wake up naturally or with an alarm clock? If the latter, go to bed earlier. Your body goes through adaption, ie becomes fitter, during your rest periods, especially sleep. Don’t waste your training.

Yang Sing – fancier
Little Yang Sing – less fancy, less expensive, smaller, still good.
Pacific – somewhere in between. Nice place, good for a birthday.

First thing i noticed is that you spend 3 sessions doing your back, legs and shoulders. This could all be done in one exercise, the deadlift.

I disagree with hugo slightly, i wouldn’t squat and deadlift in the same session.

Agree consolidation definitely required, and deadlifts are fantastic, but as a shoulder exercise? Traps yes, but shoulders not really, no. Some kind of pressing motion is called for here.

As to working deadlifts and squats in the same session, you wouldn’t, but many would!

Most non-custodial sentences are spent after 1 year now (used to be 4 IIRC).

I wasn’t aware of that change. That’s a good move – as long as they’ve paid back society in that time. A four year millstone round their neck when applying for jobs was no help to anyone.

It happens to us. They’re bezzie mates, there’s not a lot of excitement in a cats life and so it’s tagging along. They’re all social animals and so why not.

Two dogs and two cats which makes it interesting. They all start chasing each other around. Quite amusing as they’re not small dogs and one of them only has 3 legs.

The punishment/deterrent for theft doesn’t seem to work well in the UK.

The punishment is a criminal record (custodial, suspended, slap on the wrist, etc) and paying back the person involved.

Here’s the problem. Most thefts go unpunished. Asking someone to pay £1000 for stealing a £1000 bike when they’ve already nicked and flogged on £10,000 of bikes makes it a great deal for the thief. Sorry for stealing it, please have it back and I’ll have another go. Have them do £10,000 of commmunity service to pay back society for the cost of thieves. Locking people up doesn’t help – it’s not a deterrent. Wearing a HMP Hi-vis jacket sweeping streets has a bigger impact imo.

Someone having a criminal record means they are far less likely to be able to secure a job. Once they’ve done their years worth of community service then it’s expunged. They made a mistake, they’ve paid their dues, let’s move on and allow them to make better choices next time.

If you want to increase your training for cycling then I’d look at consolidating your strength training.

Current strength split:

Monday – back
Tuesday – chest
Wednesday – legs
Friday – shoulders

You could put this into two sessions easily. Maybe an upper/lower, push/pull, or compounds split:

Example Upper/lower:

Monday: Lower (Squat, deadlift, hip thrust, and various other accessory/isolation lifts)

Wednesday: Upper (Bench press, shoulder press, horizontal row, chin ups, again whatever assistance lifts you want (Chicks love gunz))

Without more information it’s hard to be too specific, but if your ultimate goal is cycling fitness then cycling should be the mainstay of your training.

Get the most bang for your buck from your strength work. Big compound movements, progressive overload to get stronger, good form, etc. No real need for 4 days for you, to my mind.

Fantastic TV.

It’s not always about always being darker, bleaker or more dramatic for the sake of it – it’s about telling a story and maybe not giving all the answers.

With Milky for example. Did he send Combo off for a beating with his family (or some kind of polar opposite to the NF), or did he send him off to be killed? Would he have changed his mind after listening to Combo, or was it taken out of his hands? Did he know that they were going to hand him over to what appears to be a couple of ex-skinheads who he recognises? Has his family betrayed him and Combo’s apology, Lol’s (don’t forget what Combo did for her, the mother of his child and love of his life) words, and his own remorse, left him in a position where he no longer has anyone or anything but guilt?

Personally I find forgiveness hard. It can be hard, it’s not always deserved, but it shows strength. Watching Milky at the end of the episode has made me a more forgiving person today.

Fair enough to anyone who lost sleep. Strongly empathising with someone who knows for sure that they are facing the horror of a life changing beating has it’s own pain. Fair enough to those who didn’t lose sleep. People have different emotional resonance to different things. Mocking others is a bit naff though.

For the weight loss it’s more about diet and lifestyle than purely exercise.

Losing that last 10lbs will be far easier if you make good diet choices, you’re getting your sleep, and the exercise you do makes you happy, lowers stress levels and keeps you motivated. All of these things are related and lead to each other, and so for me this points to doing what you love.

Burning a miserable load of kms/kcals on a Turbo is not going to lead to good choices and outputs elsewhere in your life based on how you feel about it.

Get the lights on the bike and rip it up outside!

Good luck.