back on track

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

"watch strap" shoulder stretch
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

bacon and tomato roll
chicken and sweetcorn fried rice
chicken legs, spinach, garlic spud mash and gravy

lager and wine
13 st 7 (last year 13 3, year before 13 1)

six of the best

Another day off exercise due to a scheduling mix up.

pastel for lunch
burger and chips

wine
13 st 7 last year 13 st 1 year before that 13 st 1

13:10, 13:5, 13:2

Home all morning waiting for an appliance to be delivered, picked Ben up from school mid afternoon and AbbeyFest in evening so no chance to train.

pasta with ham and sweetcorn
ham sandwich
pepperoni pizza

lager
13 st 10 (last year 13 st 5, 2007: 13 2)

Up, Up and Away

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel (all with efforts at hip articulation)

Last year I grumbled "60 sec attempt yoga camel pose (ludicrous performance)," so it is worth noting I am comfortable with it now.


chickeb, bacon and mayo sarnie
cauli. spimach and sweetcorn dhal

lager
13 st 7 last year 13 st4 (2007 13 st 3)

Up four it

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

3 x 10 hyperextensions

3 x 10 incline sit ups

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

lager

13 st 7 last year 13 st 3

adding 2lb a year for ever would be bad

27 mins recline bike hills level 11 (kicked off by machine)

general stretching

cyclone
chicken and chorizo jambalaya

wine
13 st 5 last year 13 st 3

adding 3lb a year for ever would be bad

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel (all with hip articulation)

cyclone

steak, chips, mushrooms and salad

toast and butter

3 lagers, 1 glass red

13 st 7 last year 13 st 4 (2007 13 st 1)

Up Two! What am I up to?

26 mins recline bike hills level 11 (phone rang)

back bridge over exercise ball
half lotus on BOSU balance trainer
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

Indian nibbles

chips

coriander and lemon couscous with dried fruit and nuts

choccy bar

13 st 6, last year 13 st 4 (2007 12 st 12)

steady as she goes

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 50kg bench

seated half lotus attempts
downward dog. squat. kneel with shoulder stretch, bow

hot dog sausages

gazpacho then seafood risotto

much wine and lager

13 st 5 (same as last year) but 12 st 13 in 2007

more than somewhat

27 mins recline bike hills level 11 (kicked off by machine)

standing bows, lunges, assisted half lotus forward seated bends, half spinal twists

cyclone

garlic mussrooms then meaty pizza

an Abbeyfest of lager and wine
13 st 3 last year 13 st 5 (but 12 st 11 in 2007)

less than 2008 more than 2007

kneeling cable shoulder stretches

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

back bridge over exercise ball
standing forward bend
downward dog, squat, camel

cyclone

fish in batter and baked beans

choccy bars

hot dog sausages (food discipline rather tailing off towards the end of the evening)

13 st 4 last year 13 st 7, but 2 st 12 in 2007.

reclined and declined

19 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
half (quarter?) lotus on foam roller
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
rise from cross legged

10 mins recline bike hills level 11

fruit juice

cyclone

duck breast on a bed of leek and cabbage with red wine and orange sauce

late night tuna with mayo and pepper sauce

wine

13 st 3 last year 13 st 5 but 12st 13 in 2007.

back on track?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar curls 10kg on each end of plastic sleeved bar.

kneeling cable shoulder stretches
back bridge over exercise ball
half lotus on BOSU balance trainer
downward dog, squat/walk, camel

cyclone x 2

tuna, spinach, and cauli casserole

wine

13 st 4 last year 13 st 4, but 12 st 12 in 2007

a warning from history

30 mins recline bike hills level 11
back bridge over exercise ball

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
assisted rise from cross legged

several cyclones

stilton

wine and lager

13 st 6 last year no record but 12 st 13 in 2007. That's a wake up call.

Rest Less

Didn't get any exercise due to a combination on Bomber duties and DIY.

Cyclone

bacon egg and chips

orange

lager and wine

13 st 7 last year 13 5

tip the scales

A day off from Bomber duties

Cyclone
suasage, mash peas and onion gravy

lager and wine
13st 8 last year 13 3

bored or boring?

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions
3 x 10 20kg military press

back bridge over exercise ball
seated bound half lotus
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

Fruit Juice
Cyclone
Cyclone
steak and miushrooms
half a pork pie

wine
13 st 7 last year 13 4

the song remains the same

30 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

sweet chilli noodles with spinach
roast pork and mustard
yogurt and honey

luxury salad

half a pork pie

wine

13 7 last year 13 4

four down

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 16kg dumbbell bench press
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 7.5kg on each end of plastic sleeved bar

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
back bridge over exercise ball

fruit juice
ricotta and spinach quiche, sun dried tomatoes and olives, clementines

pasta and bolognaise

several lagers

13 st 8 last year 13 st 4

still three down

14 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice
carrot and spinach dhal, chicken tikka mayo and mango chutney roll
clementines
egg fried rice
noodes

lager and wine
13 st 7 last year 13 4

three down

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

messing about with bound half lotus seated
shoulder stretches with rope
standing forward bend

carrot and spinach dhal, chicken tikka mayo and mango chutney roll
apple

chilli and rice

lager and wine

13 st 7 last year 13 st 4

35lb less than John

thrown a day off by Bomber duties

bacon double cheeseburger

pasta and bolognaise

mojito, lager, wine

13 st 7 last year 13 4

Very Poor

I had opportunities to attend the gym this weekend - no end of opportunities if truth be told but I found excuses not to attend. Alcohol and overeating were the mainstays from Thursday midday right through to late on Sunday night. BBQ's, Curries, Roast dinners were all washed down with wine, women and song.
Shameful yet extremely enjoyable.
Last night I tipped the scales at exactly 16 Stones !
I will have to deal with this somehow !!

7 Up

24 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
various pathetic half lotus attempts
downward dog, squat, kneel, camel

carrot juice
latte
barbeque

2 reds
13 st 7 last year 13 st 0

curry favour

3 x 10 50kg front squats
10 60kg, 2 x 20 50kg bench
3 x 10 40kg pulley

shoulder stretch with rope

1 0 x 30kg, 2 x 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches

back bridge over exercise ball
yoga sit to shoulder stand to sitting cross legged to rise

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists



banana
beef and veg curry
apple
noodles, spinach pork

1 lager, 1 wine
13 st 7 ast year 13 2

take five

19 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
less undignified yoga sit down then an unsuccessful rise from sitting cross legged on the floor
downward dog, squat, kneel, camel

11 mins recline bike hills level 11

porridge and honey
tuna and cucumber sarnie

coriander pesto chicken (!), aubergine and okra plus tomato and spinach dhal

1 lager, 1 red

13 st 7 last year 13 2

parallel lines

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

back bridge over exercise ball
yoga sit down to shoulder stand then roll to a rise from sitting cross legged - or at least that's the theory.
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

tuna a cucumber sarnie

noodles, chicken and sweetcorn

lager and wine

13 st 5 last year 13 st 3

always dignity

16 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
less undignified yoga sit down then a successful rise from sitting cross legged on the floor
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice

tuna and cucumber sarnie

aubergine and okra curry

lager and wine

13 st 4 last year 13 2

pulling faces

Foam roller for legs (SMR) post London Brighton

sitting cross-legged and rising from BOSU balance trainer
preposterously undignified yoga sit down then a successful rise from sitting cross legged on the floor

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

ham and salad sarnie

chicken, bacon, mushrooms, peas and rice

lager and wine

13 st 6 last year 13 4

the road and the miles

London to Brighton Bike Ride

porridge with honey

rost pork roll and cake

chilli and rice

1 lager 1 white

13 st 8 last year 13 5

Bike Eve

3 x 10 50kg deadlifts

3 x 10 40kg pulley

3 x 10 3okg assist wide grip pull ups

3 x 10 50kg bench

3 x 10 25kg assist dips

3 x 10 10kg strict bilateral cable crossovers

yoga class

orange juice

bacon sarnie with tomato sauce

chicken, spuds brocolli and gravy

lager and wine

13 st 10 last year 13 3