Robbo Reverse Blog: Robbo Reverse. Mass Training. Week 2.: SECOND WEEK COMPLETED, 3 GOOD GYM SESSIONS, AND 2 SOLID RUNS. ENJOYING TRYING TO MIX IT WITH THE MEATHEADS !! READ PREVIOUS BLOGS ON WHY...
Monday 29 August 2011
Robbo Reverse. Mass Training. Week 2.
SECOND WEEK COMPLETED, 3 GOOD GYM SESSIONS, AND 2 SOLID RUNS.
ENJOYING TRYING TO MIX IT WITH THE MEATHEADS !!
READ PREVIOUS BLOGS ON WHY AND HOW I BELIEVE I CAN REVERSE TIME........
"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."- Thomas Jefferson
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
2) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 2 games played at Mercer George Washington, and Slaley Hall..
4) Body - Run 2.5 miles in 18mins15secs. Before October 22nd. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack
Completed Goals -
1) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.
ENJOYING TRYING TO MIX IT WITH THE MEATHEADS !!
READ PREVIOUS BLOGS ON WHY AND HOW I BELIEVE I CAN REVERSE TIME........
"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."- Thomas Jefferson
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
2) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 2 games played at Mercer George Washington, and Slaley Hall..
4) Body - Run 2.5 miles in 18mins15secs. Before October 22nd. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack
Completed Goals -
1) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.
2) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4th week of my 9 week target. 18mins41secs
3) Mind - Read The Inner Game by W Timothy Gallwey. Good book, useful tips for golf. Also used some of concentration techniques for running. Plus in general life terms it makes a lot of sense. Review at the end of the blog.
15/08/2011 – 184 POUNDS – 19.6% BODY FAT – 147.936 POUNDS LEAN BODY WEIGHT - 36.064 POUNDS OF FAT.
19/08/2011 – 184 POUNDS – 19.0% BODY FAT – 149.04 POUNDS LEAN BODY WEIGHT – 34.96 POUNDS OF FAT. 1.104 POUND INCREASE IN LEAN BODY WEIGHT.
26/08/2022 – 184.5 POUNDS – 17.7% BODY FAT – 151.8435 POUNDS LEAN BODY WEIGHT - 32.6565 POUNDS OF FAT. 2.8035 POUND INCREASE IN LEAN BODY WEIGHT. 3.9075 INCREASE IN LEAN BODY WEIGHT SINCE BEGINNING OF 4 WEEK PERIOD.
JUST READ A SCARY FACT - CHARLES POLIQUIN SAYS, TO GET A 2CM INCREASE ON THE UPPER ARMS, YOU NEED TO PUT ON AROUND 11 POUNDS OF MUSCLE ON YOUR ENTIRE BODY. SO THOSE THINKING OF GOING TO THE GYM AND GETTING A MASSIVE GUNSHOW EARLY DOORS, YOU ARE MISTAKEN......DAMMMMM !!!
JUST READ A SCARY FACT - CHARLES POLIQUIN SAYS, TO GET A 2CM INCREASE ON THE UPPER ARMS, YOU NEED TO PUT ON AROUND 11 POUNDS OF MUSCLE ON YOUR ENTIRE BODY. SO THOSE THINKING OF GOING TO THE GYM AND GETTING A MASSIVE GUNSHOW EARLY DOORS, YOU ARE MISTAKEN......DAMMMMM !!!
MONDAY -
FOOD -
BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – CHICKEN PASTA, CRISPS, APPLE JUICE
LATE DINNER – PASTA MINCE BOLOGNESE CHESE
SNACKS – 2 EGGS, PROTIEN SHAKE
WORKOUT
CHEST PRESS – 55KG, 7 REPS, ISO HAMMER PRESS
PULLDOWN – 75KG, 6 REPS, ISO HAMMER STRENGTH
LEG PRESS – 120KG, 20 REPS
SHOULDER PRESS – 35 KG, 8 REPS, ISO SHOULDER PRESS
ABS – 70 KG CRUNCH MACHINE, 12 REPS
CALF RAISE – 60KG, 15 REPS, CALF MACHINE
BICEPS – 20KG, 12 REPS, BICEP MACHINE
TRICEPS – 20KG, 8REPS, PULLDOWN
TUESDAY -
FOOD -
BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – GAMMON SALAD
LATE DINNER – PASTA MINCE BOLOGNESE CHEESE
SNACKS – 2 BOLIED EGGS, MILK
WORKOUT – 4 MILE RUN
WEDNESDAY -
FOOD -
BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – HAM SALAD
LATE DINNER – PORK STEW, VEG, BEANS
SNACKS – 2 EGGS, PROTIEN SHAKE
WORKOUT
CHEST PRESS – 55KG, 8REPS, ISO HAMMER PRESS
PULDOWN – 75KG, 8REPS, ISO HAMMER STRENGTH
LEG PRESS – 120KG, 20REPS
SHOULDER PRESS – 35KG, 11REPS, ISO SHOULDER PRESS
ABS – 75KG CRUNCH MACHINE, 12REPS
CALF RAISE – 60KG, 12REPS, CALF MACHINE
BICEPS – 25KG, 8REPS, BICEP REVERSE CURLS
TRICEPS - 20KG, 8 REPS, PULLDOWN
THURSDAY -
FOOD -
BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – HAM SALAD
LATE DINNER – PORK STEW, VEG
SNACKS – PROTIEN SHAKE, 2 EGGS
WORKOUT - RUN 4 MILES
WORKOUT - RUN 4 MILES
FRIDAY -
FOOD -
BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – HAM SALAD
LATE DINNER – PASTA BOLOGNESE MINCE
SNACKS – WINE, 2 EGGS
WORKOUT
CHEST PRESS – 55KG, 8 REPS, ISO HAMMER PRESS
PULDOWN – 60KG, 10REPS, ISO HAMMER STRENGTH
LEG PRESS – 120KG, 20 REPS
SHOULDER PRESS – 35KG, 10 REPS, ISO SHOULDER PRESS
ABS – 75KG CRUNCH MACHINE, 12 REPS
CALF RAISE – 60KG, 12 REPS, CALF MACHINE
BICEPS – 25KG, 8 REPS, BICEP REVERSE CURLS
TRICEPS - 20KG, 8 REPS, PULLDOWN
SATURDAY -
FOOD – PAIN AU CHOCOLAT, BAGUTTES, CAMEMBERT, HAM, BEEF BEEF STEW, MASH, ROASTED TURNIP, CHERRY PIE AND CREAM. 2 BOTTLES OF RED WINE
SUNDAY -
FOOD –
FRIED EGG SANDWICH, LAGER, CHEESEBURGER, COFFEE, TWIX, BAGUETTE, BEEF STEW, BOTTLE RED WINE, CHOCOLATE.
..................................................................................................................................................................
Book review from Amazon below -----
For all those minds too full of swing thoughts and tips,6 Sep 2003
Here is a book with a different approach to the whole idea of playing golf. According to the author, most bad shots in golf are caused by tension. This stops our muscles from working properly in the swing and is the cause of all sorts of faults. Tension is caused by fear, which in turn is caused by doubt in one's ability.
Then there's the little inner voice a lot of us have nagging away while we play telling us to watch out in case we muck up the next shot like we did last time. Timothy Galwey calls this voice Self 1 which is constantly interfering with Self 2, the rest of our body/mind combination.
If we can distract self 1 so that he/she stops doubting us we reduce the fear, reduce the tension and play better. The author suggests various approaches which are manily centered on becoming more aware of the clubhead's position during the swing.
Another great notion is that of not trying. Instead of trying really hard to follow the latest tip or swing thought from our friends, pro or golf magazine, Mr. Gallwey advocates not trying but instead simply observing. For instance, in the medal this morning, I was rather keyed up and played nervously and therefore inconsistently for the first 7 holes. Around the 6th I decided to just become aware of whether my swing was smooth or not. I didn't try to swing any particular way or have any swing thoughts. Suddenly my game came alight - I par'd the 8th, then the 9th, then the 10th, 11th, 12th and 13th. The scores didn't stay that good for the last 5 holes but this approach definitely shows potential.
I don't think you can manage without some technical knowledge and lots of practice, but there's a way to aquire the knowledge and practice and a way to use it on the course. This book is the best I have read on this whole genre of 'just do it' type golf.
..................................................................................................................................................................
Book review from Amazon below -----
For all those minds too full of swing thoughts and tips,
By
This review is from: The Inner Game of Golf (Hardcover)
I have been playing golf for 18 years and like many golfers have always thought that technique was the key thing to learn. People say that golf is 85% mental and I couldn't see how when I struggled to make decent contact with the ball on a regular basis. (I have had a handicap of 19-21 for 8 years). I have read many mainstream books and videos by the likes of David Leadbetter on the mechanics of golf, I have tried lessons from top golf pros, all maner of videos from lesser known people in the states and a number of swing gizmos with little change. Here is a book with a different approach to the whole idea of playing golf. According to the author, most bad shots in golf are caused by tension. This stops our muscles from working properly in the swing and is the cause of all sorts of faults. Tension is caused by fear, which in turn is caused by doubt in one's ability.
Then there's the little inner voice a lot of us have nagging away while we play telling us to watch out in case we muck up the next shot like we did last time. Timothy Galwey calls this voice Self 1 which is constantly interfering with Self 2, the rest of our body/mind combination.
If we can distract self 1 so that he/she stops doubting us we reduce the fear, reduce the tension and play better. The author suggests various approaches which are manily centered on becoming more aware of the clubhead's position during the swing.
Another great notion is that of not trying. Instead of trying really hard to follow the latest tip or swing thought from our friends, pro or golf magazine, Mr. Gallwey advocates not trying but instead simply observing. For instance, in the medal this morning, I was rather keyed up and played nervously and therefore inconsistently for the first 7 holes. Around the 6th I decided to just become aware of whether my swing was smooth or not. I didn't try to swing any particular way or have any swing thoughts. Suddenly my game came alight - I par'd the 8th, then the 9th, then the 10th, 11th, 12th and 13th. The scores didn't stay that good for the last 5 holes but this approach definitely shows potential.
I don't think you can manage without some technical knowledge and lots of practice, but there's a way to aquire the knowledge and practice and a way to use it on the course. This book is the best I have read on this whole genre of 'just do it' type golf.
Sunday 21 August 2011
Robbo Reverse. Mass Training. Week 1.
I have joined Grants Gym in Bishop Auckland. For 4 weeks, I hope to do 3 gym sessions and 2 runs each week. In which time I will try to build 6 pounds of muscle. Which will need a combination of weights, aerobic, and diet. The battle to reverse time continues.
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
2) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 2 games played at Mercer George Washington, and Slaley Hall..
3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 186 of 239
4) Body - Run 2.5 miles in 18mins15secs. Before October 22nd. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack
Completed Goals -
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
2) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 2 games played at Mercer George Washington, and Slaley Hall..
3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 186 of 239
4) Body - Run 2.5 miles in 18mins15secs. Before October 22nd. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack
Completed Goals -
1) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.
2) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4th week of my 9 week target. 18mins41secs
In 5 days I have gained 1.104 pounds of Lean Body Mass, 5 pounds to in 23 days.
SUNDAY -
You’re likely to lose 5-15% of your aerobic capacity for each decade after the age of 30. So the rot starts here! But exercise regularly and you can combat this natural decline. What’s more, being physically fit can dramatically reduce men’s deaths from heart disease, even when cholesterol rates are high. Doing the equivalent of four to five 30-minute workouts per week is found to be sufficient to significantly reduce the risk of heart disease.
Those of you who have been regular participants in sports or exercise for the past decade will be faring better than those who have only just decided to take action – but even regular performers may notice a slight decline in performance in the second half of your 30s, as maximal oxygen uptake begins to deteriorate.
How can you maintain your health in your 30s?
It’s all too easy to slip into an exercise comfort zone as you get older – but be prepared to step outside of it regularly. If you want to stay quick, I recommend adding speed work to aerobic workouts. Using weights two to three days a week combats the natural loss of muscle mass as you age, too. Weight training helps to stimulate the release of growth hormone, which regulates body fat storage – thereby keeping your beer belly at bay! Another wise course of action – not just to maintain performance, but to stave off the risk of injury – is to build a strong core."
15/08/2011 – 184 POUNDS – 19.6% BODY FAT – 147.936 POUNDS LEAN BODY WEIGHT - 36.064 POUNDS OF FAT.
19/08/2011 – 184 POUNDS – 19.0% BODY FAT – 149.04 POUNDS LEAN BODY WEIGHT – 34.96 POUNDS OF FAT. 1.104 POUND INCREASE IN LEAN BODY WEIGHT.
MONDAY -
FOOD -
BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – BEEF SALAD
LATE DINNER – PASTA MINCE BOLOGNESE
SNACKS – BEEF, PROTIEN SHAKE
WORKOUT
CHEST PRESS – 40KG, 10 REPS, ISO HAMMER PRESS
PULDOWN – 60KG, 10 REPS, ISO HAMMER STRENGTH
LEG PRESS – 65KG, 12 REPS
SHOULDER PRESS – 30 KG, 8 REPS, ISO SHOULDER PRESS
ABS – 50KG CRUNCH MACHINE
CALF RAISE – 45KG, 20 REPS, CALF MACHINE
BICEPS – 20KG, 15 REPS, BICEP MACHINE
TRICEPS - 15 TRICEP DIPS
TUESDAY -
FOOD -
BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – BEEF SALAD
SNACKS – CHOCOLATE, JELLY SWEETS, PROTIEN SHAKE
CINEMA – CAPTAIN AMERICA – 6/10 – SILLY BUT DECENT
WEDNESDAY -
FOOD -
BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – BEEF SALAD
LATE DINNER – PASTA BOLGNESE AND CHEESE
SNACKS – PROTIEN SHAKE
WORKOUT
CHEST PRESS – 50KG, 9 REPS, ISO HAMMER PRESS
PULDOWN – 70KG, 8 REPS, ISO HAMMER STRENGTH
LEG PRESS – 90KG, 20 REPS
SHOULDER PRESS – 30 KG, 10 REPS, ISO SHOULDER PRESS
ABS – 65KG CRUNCH MACHINE, 12 REPS
CALF RAISE – 60KG, 12 REPS, CALF MACHINE
BICEPS – 20KG, 8 REPS, BICEP REVERSE CURLS
TRICEPS - 18 TRICEP DIPS (3 GOES)
THURSDAY -
FOOD -
BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – CHICKEN SALAD
SNACKS – POPCORN, CHOCOLATE, DIET COKE
CINEMA – THE RISE OF THE PLANET OF THE APES – 8/10 – KILLER MONKEYS GET IN!!
FRIDAY -
FOOD -
BREAKFAST – CHEESE ON TOAST, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – CHICKEN SALAD
LATE DINNER – LAMB STEW, STEAMED VEG, CHEESE
SNACKS – PROTIEN SHAKE
WORKOUT
CHEST PRESS – 50KG, 10 REPS, ISO HAMMER PRESS
PULDOWN – 70KG, 8 REPS, ISO HAMMER STRENGTH
LEG PRESS – 100KG, 20 REPS
SHOULDER PRESS – 30 KG, 10 REPS, ISO SHOULDER PRESS
ABS – 70KG CRUNCH MACHINE, 20 REPS
CALF RAISE – 60KG, 12 REPS, CALF MACHINE
BICEPS – 20KG, 8 REPS, BICEP REVERSE CURLS
TRICEPS - 15KG, TRICEP PULL
SATURDAY -
FOOD – LAMB STEW AND STEAMED VEG, LAGER, PIZZA, CHIPS, CRISPS, WINE GUMS.
FOOTBALL – A MIGHTY WIN FOR THE TOON. EVERYONE SEEMS TO THINK WE WILL STRUGGLE, YET EVERYONE SAYS TEAMS LIKE SUNDERLAND, BOLTON ETC WILL HAVE A GOOD SEASON....THERE WOULD BE MORE TOON PLAYERS IN A JOINT 11 THAN SUNDERLAND PLAYERS. SO WHY WERE SUNDERLAND FAVOURITES ???
SUNDAY -
FOOD – PROTEIN SHAKE, CRISPS, POPCORN, DIET COKE, SUBWAY, GAMMON DINNER VEG AND POTATOES, CHOCOLATE.
CINEMA – COWBOYS AND ALIENS – 7/10 – DECENT FILM, GOOD ALIENS, SO AYE WATCHABLE.
As as a youth you can eat and drink as much as you want....no longer.....shit I am in my 30s......time to be smart -
As as a youth you can eat and drink as much as you want....no longer.....shit I am in my 30s......time to be smart -
www.destinyman.com says below........
"Exercise regularly and you can combat the natural decline of your body.You’re likely to lose 5-15% of your aerobic capacity for each decade after the age of 30. So the rot starts here! But exercise regularly and you can combat this natural decline. What’s more, being physically fit can dramatically reduce men’s deaths from heart disease, even when cholesterol rates are high. Doing the equivalent of four to five 30-minute workouts per week is found to be sufficient to significantly reduce the risk of heart disease.
Those of you who have been regular participants in sports or exercise for the past decade will be faring better than those who have only just decided to take action – but even regular performers may notice a slight decline in performance in the second half of your 30s, as maximal oxygen uptake begins to deteriorate.
How can you maintain your health in your 30s?
It’s all too easy to slip into an exercise comfort zone as you get older – but be prepared to step outside of it regularly. If you want to stay quick, I recommend adding speed work to aerobic workouts. Using weights two to three days a week combats the natural loss of muscle mass as you age, too. Weight training helps to stimulate the release of growth hormone, which regulates body fat storage – thereby keeping your beer belly at bay! Another wise course of action – not just to maintain performance, but to stave off the risk of injury – is to build a strong core."
Tuesday 9 August 2011
Robbo Reverse. Mass Training. Preview.
Sands of Time can not be stopped but they can certainly be slowed, and maybe throw a few grains back in there for a while.
See previous blogs for the reasons behind it all.
I have ended my Hybrid Training Program. There was to much going on.....
"It is vain to do with more what can be done with less" William of Occam (c. 1288 - 1348)
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
4) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack
Completed Goals -
See previous blogs for the reasons behind it all.
I have ended my Hybrid Training Program. There was to much going on.....
"It is vain to do with more what can be done with less" William of Occam (c. 1288 - 1348)
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
2) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 2 games played at Mercer George Washington.
3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 131 of 2394) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack
Completed Goals -
1) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.
2) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4th week of my 9 week target. 18mins41secs.
I have amended by workout week. Weights and Insanity DVDs were too hard, also 60 day plans are to inflexible.
Regarding Body goals. I will set 4 weekly plans now, with greater flexibility and short term goals.
Next week I will start a 4 week plan to gain 6 pounds of lean mass.....nb not 6 pounds in weight. It is my weight minus my body fat. For example last week I was 182 pounds @ 18.6% body fat. So 34 pounds of fat. So my lean body mass is 148 pounds. I will weigh myself and take my body fat % every Friday.
To start with a standard week will be 2 gym days, 2 runs and 3 rests.
Gym days will be taken from The Geek to Freak chapter from The 4 Hour Body by Tim Ferriss.
Chest Press
Pulldown
Rest
Leg Press
Shoulder Press
Abs
Calf Raise
Biceps
Rest
Triceps
1 Set of each, at 5/5 count, to failure ideally at 7 reps. Each session aim for a 4.5kg increase for big moves, 2.5kg on isolation moves. This can be done in less than 30 mins, not taking into account the gym being busy.
I have learnt I will need to be flexible with the Gym days and therefore fit the runs and rests around them. A lot of data suggests that if you workout before your muscles have repaired, it will slow growth. This is especially important as I am doing 1 full body workout plan.
My diet will be based on the Slow Carb Plan from Tim Ferriss. With added White Carbs on workout days, Protein shakes daily, 1 litre of semi-skimmed milk a day, 4 boiled eggs daily.
Fun begins 15th August.........
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