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	<title>alandbell.co.uk &#187; Alan D Bell Clinical Hypnotherapist</title>
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	<link>http://alandbell.co.uk/blog</link>
	<description>Alan D Bell</description>
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		<title>What I&#8217;ve been up to&#8230;</title>
		<link>http://alandbell.co.uk/blog/hypnotherapy/what-ive-been-up-to/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/hypnotherapy/what-ive-been-up-to/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 09:22:24 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Hypnotherapy]]></category>
		<category><![CDATA[Misc]]></category>
		<category><![CDATA[Musings]]></category>
		<category><![CDATA[NLP]]></category>
		<category><![CDATA[developments]]></category>
		<category><![CDATA[fact]]></category>
		<category><![CDATA[future]]></category>
		<category><![CDATA[I'm back]]></category>
		<category><![CDATA[Mesmer]]></category>
		<category><![CDATA[Milton Erickson]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=404</guid>
		<description><![CDATA[Well, for all you folks out there who may (or may not!) have been wondering what I&#8217;ve been up to over the last few months, well, here&#8217;s the answer: I&#8217;m no longer in Scotland, in fact I&#8217;m not even in the UK. Yep, I&#8217;ve emigrated, permanently. In a few short days  this site will appear [...]]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><p>Well, for all you folks out there who may (or may not!) have been wondering what I&#8217;ve been up to over the last few months, well, here&#8217;s the answer: I&#8217;m no longer in Scotland, in fact I&#8217;m not even in the UK.</p>
<p>Yep, I&#8217;ve emigrated, permanently.</p>
<p>In a few short days  this site will appear under its new domain of www.alandbell.com.au.  I&#8217;m in Australia. For the time being based in Perth WA, but there&#8217;s a distinct possibility of us moving to Melbourne in about 5 months time &#8211; Perth is somewhat on the hot side for me.</p>
<p>Now, before any of my detractors say,well, Australia *is* hot, what did you expect? In my defense, Perth is having its hottest summer for over 70 years, and besides which I have a particular affinity with Melbourne anyway. Anyone who&#8217;s ever been there will appreciate the more &#8216;bohemian&#8217; nature of the city.</p>
<p>So, it&#8217;s onwards and upwards (strictly it&#8217;s downwards if you&#8217;re flying from the UK&#8230;), but I think you all know what I mean. Just got to figure out my next step. The hypnotherapy scene here seems less &#8216;developed&#8217; than in the UK, perhaps not quite got the slick edge that a lot of European and US practitioners have &#8211; but don&#8217;t hold me too that, it&#8217;s really only a first impression, though if my site is anything to go by then I think I can see some, &#8216;how to succeed on the web lectures coming up&#8217;!</p>
<p>So, what about hypnotherapy?  Well, I think there&#8217;s going to be some interesting developments on the horizon, in particular with the use of electronics and <a title="EMDR" href="http://en.wikipedia.org/wiki/EMDR" target="_blank">EMDR</a>. Yes, yes, I know, the likes of <a title="Bill Frost" href="http://www.changingstates.co.uk/" target="_blank">Bill Frost</a> have been working in that area for many years, but I think there&#8217;s now scope to re-visit EMDR and the use of technology, in particular some recent developments on the hardware side &#8211; stay tuned.</p>
<p>There is of-course still great interest in the old school techniques and I&#8217;m thinking here of <a title="Franz Mesmer" href="http://en.wikipedia.org/wiki/Franz_Mesmer" target="_blank">Mesmer</a> and <a title="Milton Ericson" href="http://en.wikipedia.org/wiki/Milton_Ericson" target="_blank">Erickson</a>. Now, anyone who knows my work will know that I&#8217;m actually not a great fan of Erickson, I <em>love</em> his ability to tell a story, but as for his hypnotic technique, hmmm, personally, I <em>am</em> convinced, but in an agnostic kind of way. You may say I&#8217;m sitting on the fence, I may agree with you.</p>
<p>I have to say though, that the more I try to convince myself that I&#8217;m not a fan of Milton Erickson, the more I see of his compositional technique in my own style. How very annoying! Maybe all roads really do lead back to MH&#8230;</p>
<p>Until the next time.</p>
</div>]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Today&#8217;s Exercise Regime: set 1</title>
		<link>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-1-2/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-1-2/#comments</comments>
		<pubDate>Thu, 08 Dec 2011 19:19:00 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[Musings]]></category>
		<category><![CDATA[body building]]></category>
		<category><![CDATA[change]]></category>
		<category><![CDATA[energy]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[life]]></category>
		<category><![CDATA[stability]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=397</guid>
		<description><![CDATA[Daily Exercise Time Level Reps 1st Bike 16 mins 2 mins @ 4  or 5 x4 Speed +75 2 mins 11 or 12 x4 2nd Vario 20 mins 3 min @ 5 x4 Full stroke 2 min @ 10/11 x4 Step &#160; Use Olympic Bar @ 20Kg Day 1 Seat Weight Sets Reps  Notes Bench Press [...]]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="6" valign="top" width="385"><strong>Daily</strong></td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76">Exercise</td>
<td valign="top" width="76">Time</td>
<td valign="top" width="57">Level</td>
<td valign="top" width="64">Reps</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>1st</strong></td>
<td valign="top" width="76">Bike</td>
<td valign="top" width="76">16 mins</td>
<td valign="top" width="57">2 mins @ 4  or 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Speed +75</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76"></td>
<td valign="top" width="57">2 mins<br />
11 or 12</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td colspan="6" valign="top" width="385"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>2nd</strong></td>
<td valign="top" width="76">Vario</td>
<td valign="top" width="76">20 mins</td>
<td valign="top" width="57">3 min @ 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Full stroke</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76"></td>
<td valign="top" width="57">2 min @ 10/11</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Step</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<table width="80%" border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="7" valign="top" width="100%"><strong>Use Olympic Bar @ 20Kg</strong></td>
</tr>
<tr>
<td valign="top" width="16%"><strong>Day 1</strong></td>
<td valign="top" width="17%"></td>
<td valign="top" width="9%">Seat</td>
<td valign="top" width="12%">Weight</td>
<td valign="top" width="10%">Sets</td>
<td valign="top" width="11%">Reps</td>
<td valign="top" width="22%"> Notes</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Bench Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Decline Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Squats</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Dead Lift</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">15Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Shoulder Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">16Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%">Dumbells - Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Arm Curl</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg + 25Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">8/10</td>
<td valign="top" width="22%">Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Reverse Shoulder Shrugs</td>
<td valign="top" width="9%">Smith Machine</td>
<td valign="top" width="12%">25Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%">Per Side</td>
</tr>
<tr>
<td valign="top" width="16%"><strong>Optionals</strong></td>
<td valign="top" width="17%">Ab Bench + Med Ball</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"></td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">12</td>
<td valign="top" width="22%">10Kg Ball or 20Kg weight</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Bench &#8211; Sit Ups</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"></td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Curl @ cables</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">90Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%">@ cables</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Crunch Machine</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">70Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Crunch Machine</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">75Kg</td>
<td valign="top" width="10%">1</td>
<td valign="top" width="11%">8</td>
<td valign="top" width="22%"></td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
</div>]]></content:encoded>
			<wfw:commentRss>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-1-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Today&#8217;s exercise regime: Set 2</title>
		<link>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-2/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-2/#comments</comments>
		<pubDate>Tue, 06 Dec 2011 18:59:30 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[action]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[health]]></category>
		<category><![CDATA[life]]></category>
		<category><![CDATA[motivation]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=354</guid>
		<description><![CDATA[&#160; Daily Exercise Time Level Reps 1st Bike 16 mins 2 mins @ 4  or 5 x4 Speed +75 2 mins 11 or 12 x4 2nd Vario 20 mins 3 min @ 5 x4 Full stroke 2 min @ 10/11 x4 Step &#160; Day 2 Seat Weight Sets Reps Power Press 15Kg 3 15 Reverse [...]]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><p>&nbsp;</p>
<table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="6" valign="top" width="385"><strong>Daily</strong></td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76">Exercise</td>
<td valign="top" width="76">Time</td>
<td valign="top" width="57">Level</td>
<td valign="top" width="64">Reps</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>1st</strong></td>
<td valign="top" width="76">Bike</td>
<td valign="top" width="76">16 mins</td>
<td valign="top" width="57">2 mins @ 4  or 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Speed +75</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76">2 mins</td>
<td valign="top" width="57">11 or 12</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>2nd</strong></td>
<td valign="top" width="76">Vario</td>
<td valign="top" width="76">20 mins</td>
<td valign="top" width="57">3 min @ 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Full stroke</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76">2 min @</td>
<td valign="top" width="57">10/11</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Step</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td valign="top" width="54"><strong>Day 2</strong></td>
<td colspan="2" valign="top" width="108"></td>
<td valign="top" width="59">Seat</td>
<td valign="top" width="91">Weight</td>
<td valign="top" width="52">Sets</td>
<td valign="top" width="88">Reps</td>
<td rowspan="2" valign="top" width="165"></td>
</tr>
<tr>
<td valign="top" width="54"></td>
<td colspan="2" valign="top" width="108">Power Press</td>
<td valign="top" width="59"></td>
<td valign="top" width="91">15Kg</td>
<td valign="top" width="52">3</td>
<td valign="top" width="88">15</td>
</tr>
<tr>
<td valign="top" width="54"></td>
<td colspan="2" valign="top" width="108">Reverse Flys</td>
<td valign="top" width="59"></td>
<td valign="top" width="91">35Kg / 5Kg</td>
<td valign="top" width="52">3</td>
<td valign="top" width="88">10</td>
<td valign="top" width="165">Super set with cables &amp; Dumbells</td>
</tr>
<tr>
<td valign="top" width="54"></td>
<td colspan="2" valign="top" width="108">Incline / Flys</td>
<td valign="top" width="59"></td>
<td valign="top" width="91">50Kg</td>
<td valign="top" width="52">3</td>
<td valign="top" width="88">15</td>
<td valign="top" width="165">Cables</td>
</tr>
<tr>
<td valign="top" width="54"></td>
<td colspan="2" valign="top" width="108">Wood Chopper</td>
<td valign="top" width="59"></td>
<td valign="top" width="91">35Kg</td>
<td valign="top" width="52">3</td>
<td valign="top" width="88">15</td>
<td valign="top" width="165">Cables</td>
</tr>
<tr>
<td colspan="8" valign="top"></td>
</tr>
<tr>
<td colspan="2" valign="top" width="77">Optionals</td>
<td colspan="2" valign="top" width="145">Ab Bench + Med Ball</td>
<td valign="top">10Kg / 20Kg</td>
<td valign="top">3</td>
<td valign="top">12</td>
<td valign="top" width="222">10Kg Ball or 20Kg weight</td>
</tr>
<tr>
<td colspan="2" valign="top" width="77"></td>
<td colspan="2" valign="top" width="145">Ab Bench &#8211; Sit Ups</td>
<td valign="top"></td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top" width="222"></td>
</tr>
<tr>
<td colspan="2" valign="top" width="77"></td>
<td colspan="2" valign="top" width="145">Ab Curl @ cables</td>
<td valign="top">90Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top" width="222">@ cables</td>
</tr>
<tr>
<td colspan="2" valign="top" width="77"></td>
<td colspan="2" valign="top" width="145">Ab Crunch Machine</td>
<td valign="top">70Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top" width="222"></td>
</tr>
<tr>
<td colspan="2" valign="top" width="77"></td>
<td colspan="2" valign="top" width="145">Ab Crunch Machine</td>
<td valign="top">75Kg</td>
<td valign="top">1</td>
<td valign="top">8</td>
<td valign="top" width="222"></td>
</tr>
</tbody>
</table>
</div>]]></content:encoded>
			<wfw:commentRss>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Today&#8217;s Exercise Regime: set 1</title>
		<link>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-1/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-1/#comments</comments>
		<pubDate>Sun, 04 Dec 2011 21:16:31 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[body building]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[health]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=375</guid>
		<description><![CDATA[Daily Exercise Time Level Reps 1st Bike 16 mins 2 mins @ 4  or 5 x4 Speed +75 2 mins 11 or 12 x4 2nd Vario 20 mins 3 min @ 5 x4 Full stroke 2 min @ 10/11 x4 Step &#160; Use Olympic Bar @ 20Kg Day 1 Seat Weight Sets Reps  Notes Bench Press [...]]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="6" valign="top" width="385"><strong>Daily</strong></td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76">Exercise</td>
<td valign="top" width="76">Time</td>
<td valign="top" width="57">Level</td>
<td valign="top" width="64">Reps</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>1st</strong></td>
<td valign="top" width="76">Bike</td>
<td valign="top" width="76">16 mins</td>
<td valign="top" width="57">2 mins @ 4  or 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Speed +75</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76"></td>
<td valign="top" width="57">2 mins<br />
11 or 12</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td colspan="6" valign="top" width="385"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>2nd</strong></td>
<td valign="top" width="76">Vario</td>
<td valign="top" width="76">20 mins</td>
<td valign="top" width="57">3 min @ 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Full stroke</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76"></td>
<td valign="top" width="57">2 min @ 10/11</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Step</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<table width="80%" border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="7" valign="top" width="100%"><strong>Use Olympic Bar @ 20Kg</strong></td>
</tr>
<tr>
<td valign="top" width="16%"><strong>Day 1</strong></td>
<td valign="top" width="17%"></td>
<td valign="top" width="9%">Seat</td>
<td valign="top" width="12%">Weight</td>
<td valign="top" width="10%">Sets</td>
<td valign="top" width="11%">Reps</td>
<td valign="top" width="22%"> Notes</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Bench Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Decline Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Squats</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Dead Lift</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">15Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Shoulder Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">16Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%">Dumbells - Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Arm Curl</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg + 25Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">8/10</td>
<td valign="top" width="22%">Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Reverse Shoulder Shrugs</td>
<td valign="top" width="9%">Smith Machine</td>
<td valign="top" width="12%">25Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%">Per Side</td>
</tr>
<tr>
<td valign="top" width="16%"><strong>Optionals</strong></td>
<td valign="top" width="17%">Ab Bench + Med Ball</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"></td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">12</td>
<td valign="top" width="22%">10Kg Ball or 20Kg weight</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Bench &#8211; Sit Ups</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"></td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Curl @ cables</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">90Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%">@ cables</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%"><span style="color: #ff6600;">Ab Crunch Machine</span></td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"><span style="color: #ff6600;">70Kg</span></td>
<td valign="top" width="10%"><span style="color: #ff6600;">3</span></td>
<td valign="top" width="11%"><span style="color: #ff6600;">15</span></td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Crunch Machine</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">75Kg</td>
<td valign="top" width="10%">1</td>
<td valign="top" width="11%">8</td>
<td valign="top" width="22%"></td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
</div>]]></content:encoded>
			<wfw:commentRss>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-1/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Today’s exercise regime: set 1</title>
		<link>http://alandbell.co.uk/blog/motivational/today%e2%80%99s-exercise-regime-set-1/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/today%e2%80%99s-exercise-regime-set-1/#comments</comments>
		<pubDate>Wed, 30 Nov 2011 18:32:11 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[Musings]]></category>
		<category><![CDATA[body building]]></category>
		<category><![CDATA[Excercise]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=349</guid>
		<description><![CDATA[Daily Exercise Time Level Reps 1st Bike 16 mins 2 mins @ 4  or 5 x4 Speed +75 2 mins 11 or 12 x4 2nd Vario 20 mins 3 min @ 5 x4 Full stroke 2 min @ 10/11 x4 Step &#160; Use Olympic Bar @ 20Kg Day 1 Seat Weight Sets Reps Bench Press [...]]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="6" valign="top" width="385"><strong>Daily</strong></td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76">Exercise</td>
<td valign="top" width="76">Time</td>
<td valign="top" width="57">Level</td>
<td valign="top" width="64">Reps</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>1st</strong></td>
<td valign="top" width="76">Bike</td>
<td valign="top" width="76">16 mins</td>
<td valign="top" width="57">2 mins @ 4  or 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Speed +75</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76">2 mins</td>
<td valign="top" width="57">11 or 12</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td colspan="6" valign="top" width="385"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>2nd</strong></td>
<td valign="top" width="76">Vario</td>
<td valign="top" width="76">20 mins</td>
<td valign="top" width="57">3 min @ 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Full stroke</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76">2 min @</td>
<td valign="top" width="57">10/11</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Step</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<table width="80%" border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="7" valign="top" width="100%"><strong>Use Olympic Bar @ 20Kg</strong></td>
</tr>
<tr>
<td valign="top" width="16%"><strong>Day 1</strong></td>
<td valign="top" width="17%"></td>
<td valign="top" width="9%">Seat</td>
<td valign="top" width="12%">Weight</td>
<td valign="top" width="10%">Sets</td>
<td valign="top" width="11%">Reps</td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Bench Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Decline Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Squats</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Dead Lift</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">15Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%"> Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Shoulder Press</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">16Kg</td>
<td valign="top" width="10%">3/4</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%">Dumbells - Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Arm Curl</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">10Kg + 25Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">8/10</td>
<td valign="top" width="22%">Per side</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Reverse Shoulder Shrugs</td>
<td valign="top" width="9%">Smith Machine</td>
<td valign="top" width="12%">25Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">10</td>
<td valign="top" width="22%">Per Side</td>
</tr>
<tr>
<td valign="top" width="16%"><strong>Optionals</strong></td>
<td valign="top" width="17%">Ab Bench + Med Ball</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"></td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">12</td>
<td valign="top" width="22%">10Kg Ball or 20Kg weight</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Bench &#8211; Sit Ups</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%"></td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Curl @ cables</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">90Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%">@ cables</td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Crunch Machine</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">70Kg</td>
<td valign="top" width="10%">3</td>
<td valign="top" width="11%">15</td>
<td valign="top" width="22%"></td>
</tr>
<tr>
<td valign="top" width="16%"></td>
<td valign="top" width="17%">Ab Crunch Machine</td>
<td valign="top" width="9%"></td>
<td valign="top" width="12%">75Kg</td>
<td valign="top" width="10%">1</td>
<td valign="top" width="11%">8</td>
<td valign="top" width="22%"></td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
</div>]]></content:encoded>
			<wfw:commentRss>http://alandbell.co.uk/blog/motivational/today%e2%80%99s-exercise-regime-set-1/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Today&#8217;s exercise regime: set 3</title>
		<link>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-3/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-3/#comments</comments>
		<pubDate>Tue, 29 Nov 2011 23:15:20 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[body building]]></category>
		<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=312</guid>
		<description><![CDATA[Daily Exercise Time Level Reps 1st Bike 16 mins 2 mins @ 4  or 5 x4 Speed +75 2 mins 11 or 12 x4 2nd Vario 20 mins 3 min @ 5 x4 Full stroke 2 min @ 10/11 x4 Step &#160; Day 3 Seat Weight Sets Reps Squats with med ball 8Kg 3 15 [...]]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td colspan="6" valign="top" width="385"><strong>Daily</strong></td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76">Exercise</td>
<td valign="top" width="76">Time</td>
<td valign="top" width="57">Level</td>
<td valign="top" width="64">Reps</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>1st</strong></td>
<td valign="top" width="76">Bike</td>
<td valign="top" width="76">16 mins</td>
<td valign="top" width="57">2 mins @ 4  or 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Speed +75</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76">2 mins</td>
<td valign="top" width="57">11 or 12</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69"></td>
</tr>
<tr>
<td colspan="6" valign="top" width="385"></td>
</tr>
<tr>
<td valign="top" width="45"><strong>2nd</strong></td>
<td valign="top" width="76">Vario</td>
<td valign="top" width="76">20 mins</td>
<td valign="top" width="57">3 min @ 5</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Full stroke</td>
</tr>
<tr>
<td valign="top" width="45"></td>
<td valign="top" width="76"></td>
<td valign="top" width="76">2 min @</td>
<td valign="top" width="57">10/11</td>
<td valign="top" width="64">x4</td>
<td valign="top" width="69">Step</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<table border="1" cellspacing="0" cellpadding="3px">
<tbody>
<tr>
<td valign="top"><strong>Day 3</strong></td>
<td valign="top"></td>
<td valign="top">Seat</td>
<td valign="top">Weight</td>
<td valign="top">Sets</td>
<td valign="top">Reps</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Squats with med ball</td>
<td valign="top"></td>
<td valign="top">8Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Leg Extension</td>
<td valign="top"></td>
<td valign="top">35Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Leg Curl</td>
<td valign="top"></td>
<td valign="top">35Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Reverse Flys</td>
<td valign="top"></td>
<td valign="top">35Kg / 5Kg</td>
<td valign="top">3</td>
<td valign="top">10</td>
<td valign="top">Super set with cables &amp; Dumbells</td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Plank / Side Plank</td>
<td valign="top"></td>
<td valign="top"></td>
<td valign="top">3</td>
<td valign="top">30 Secs</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Obique Twist</td>
<td valign="top"></td>
<td valign="top"></td>
<td valign="top">3</td>
<td valign="top">30 Secs</td>
<td valign="top">Use P.P. or stepper</td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Wood chopper</td>
<td valign="top"></td>
<td valign="top">35Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top">Each Side</td>
</tr>
<tr>
<td colspan="7" valign="top"></td>
</tr>
<tr>
<td valign="top"><strong>Optionals</strong></td>
<td valign="top">Ab Bench + Med Ball</td>
<td valign="top"></td>
<td valign="top"></td>
<td valign="top">3</td>
<td valign="top">12</td>
<td valign="top">10Kg Ball or 20Kg weight</td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Ab Bench &#8211; Sit Ups</td>
<td valign="top"></td>
<td valign="top"></td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Ab Curl @ cables</td>
<td valign="top"></td>
<td valign="top">90Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top">@ cables</td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Ab Crunch Machine</td>
<td valign="top"></td>
<td valign="top">70Kg</td>
<td valign="top">3</td>
<td valign="top">15</td>
<td valign="top"></td>
</tr>
<tr>
<td valign="top"></td>
<td valign="top">Ab Crunch Machine</td>
<td valign="top"></td>
<td valign="top">75Kg</td>
<td valign="top">1</td>
<td valign="top">8</td>
<td valign="top"></td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
</div>]]></content:encoded>
			<wfw:commentRss>http://alandbell.co.uk/blog/motivational/todays-exercise-regime-set-3/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>You have been warned&#8230;</title>
		<link>http://alandbell.co.uk/blog/motivational/you-have-been-warned/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/you-have-been-warned/#comments</comments>
		<pubDate>Mon, 28 Nov 2011 00:08:25 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[Musings]]></category>
		<category><![CDATA[fucked]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/motivational/you-have-been-warned/</guid>
		<description><![CDATA[Yep Posted from WordPress for Android]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><p><img style="display:block;margin-right:auto;margin-left:auto;" alt="image" src="http://alandbell.co.uk/blog/wp-content/uploads/2011/11/wpid-facebook_25135.jpg" /></p>
<p>Yep</p>
<p><span class="post_sig">Posted from WordPress for Android</span></p>
</div>]]></content:encoded>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Enough already!</title>
		<link>http://alandbell.co.uk/blog/motivational/enough-already/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/enough-already/#comments</comments>
		<pubDate>Tue, 15 Nov 2011 11:57:07 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[Musings]]></category>
		<category><![CDATA[futures]]></category>
		<category><![CDATA[positive]]></category>
		<category><![CDATA[serious]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=308</guid>
		<description><![CDATA[Ok, enough of the negative stuff. Time to get serious. Serious about getting a future together. Who&#8217;s with me?]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><p>Ok, enough of the negative stuff. Time to get serious. Serious about getting a future together. Who&#8217;s with me?</p>
</div>]]></content:encoded>
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		<slash:comments>0</slash:comments>
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		<title>Poeple say the nicest things&#8230;</title>
		<link>http://alandbell.co.uk/blog/motivational/poeple-say-the-nicest-things/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/motivational/poeple-say-the-nicest-things/#comments</comments>
		<pubDate>Sun, 04 Sep 2011 17:24:45 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Hypnotherapy]]></category>
		<category><![CDATA[Misc]]></category>
		<category><![CDATA[Motivational]]></category>
		<category><![CDATA[NLP]]></category>
		<category><![CDATA[BranchOut]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=298</guid>
		<description><![CDATA[Check it out: http://preview.tinyurl.com/447sk7d]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><p>Check it out:<a title="BranchOut endorsements" href="http://preview.tinyurl.com/447sk7d" target="_blank"> http://preview.tinyurl.com/447sk7d</a></p>
</div>]]></content:encoded>
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		<slash:comments>0</slash:comments>
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		<title>There are some things in life that are for certain&#8230;</title>
		<link>http://alandbell.co.uk/blog/misc/there-are-some-things-in-life-that-are-for-certain/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
		<comments>http://alandbell.co.uk/blog/misc/there-are-some-things-in-life-that-are-for-certain/#comments</comments>
		<pubDate>Mon, 01 Aug 2011 19:42:20 +0000</pubDate>
		<dc:creator>zzorg</dc:creator>
				<category><![CDATA[Misc]]></category>
		<category><![CDATA[Musings]]></category>
		<category><![CDATA[badass]]></category>
		<category><![CDATA[toddler]]></category>

		<guid isPermaLink="false">http://alandbell.co.uk/blog/?p=294</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<div class='embaArticle' style='display:inline'><p><img class="alignnone" title="One of life's little certanties" src="http://pull.imgfave.netdna-cdn.com/image_cache/1311221173290474.gif" alt="" width="500" height="218" /></p>
</div>]]></content:encoded>
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