Tuesday 31 August 2010

11,666

11 mins recline bike hills level 11
machine kicked me off
19 mins recline bike hills level 11

back bridge over exercise ball including falling off

marmite on toast
Massaman curry with rice

wine
13 st 11

Monday 30 August 2010

11,765

3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20 kg press behind neck
3 x 10 40kg wide handle pulley
3 x 10 30k overhead cable pull
3 x 10 50kg lats pull down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

marmalade on toast
Sunday lunch
salt and pepper chicken with fried rice

wine
13 st 11

Sunday 29 August 2010

13,10,53

yoga class at Virgin Active


lentil, rice and spinach kitchari
chicken biriani with raita

wine
13 st 13

Saturday 28 August 2010

10,865

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

tuna and cucumber sarnie
apple
paella

lager and wine
13 st 10

Friday 27 August 2010

11,10,74

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley - wide bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 25kg cable curls
3 x 10 30kg overhead cable pulls
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball


salmon and cumber sarnie
orange
corned beef hash, sweetcorn

wine and lager
13 st 11

Thursday 26 August 2010

11 964

16 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
1.5 mins recline bike hills level 11
machine kicked me off
7.5 mins recline bike hills level 11


back bridge over exercise ball


salmon and cucumber sarnie
apple
pizza

lager
13 st 11

Wednesday 25 August 2010

11 ?35

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 40kg pulley - wide bar
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
15 left oblique raises
30 hyperxtensions
15 right oblique raises
30 sit ups on hyperextension stand
back bridge over exercise ball
3 x 10 30kg triceps pushdowns
3 x 10 35kg rope lats pull down


cheese and pickle sarnie
pear
sausagemeat and mustard pasta

wine
13 st 11

Tuesday 24 August 2010

12 ?65

15 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11

6pm yoga Virgin Active

cheese and roast pepper sarnie
chicken, red pepper, rice

wine
13 st 12

Monday 23 August 2010

13 ?35

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley - wide bar
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull down
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bridge over exercise ball

Commonwealth Cafe big breakfast
chicken and red peppers with rice

lager and wine
13 st 13 (weight creeping up, time to take myself in hand?)

Sunday 22 August 2010

12?35

bit of a morning stretch - a new sort of squat front fold thingummy jig


30mins recline bike hills level 11


chicken dhansak and naan
pea and sorrel soup
steak & frites

lager and wine
13 at 12

Saturday 21 August 2010

12 ?52

3 x 10 20kg press behind neck
10 10kg, 2 x 10 12.5kg cable bench press
10 12.5kg, 2 x 10 15kg cable bench pull
3 x 10 20kg cable curls
10 45kg, 2 x 10 50kg lats pull down
3 x 10 30kg triceps push down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

chorizo fried with green pepper and quartered spuds
paella

lager
13 st 12

Friday 20 August 2010

11 62

30 mins recline bike hills level 11

tuna pasta
spinach and chicken dhansak with rice

lager and wine
13 st 11

Thursday 19 August 2010

11 714

morning stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 30kg triceps press
3 x 10 45 kg lats pulldown
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 20kg cable curls

egg and cress sandwich
apple
tuna and cauliflower pasta

wine
13 st 11

Wednesday 18 August 2010

11 642

morning back stretches

21 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

chicken salad sandwich
orange
mushroom omelette, peas and chips

wine
13 st 11

Tuesday 17 August 2010

12 325

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 12.5kg bilateral high cable curls
3 x 10 30kg overhead cable pulls

all day breakfast sandwich
banana
Thai chicken Massaman curry with rice

wine and lager
13 st 12

Monday 16 August 2010

12 533

morning back stretches

30 mins recline bike hills level 11

eggs, mushrooms, bacon, beans toast
roast beef, roast spuds, broccoli

wine
13 st 12

Sunday 15 August 2010

13 863

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 45kg lats pulldowns

full English
sausagemeat, spinach and cream pasta

wine
13 st 13

Saturday 14 August 2010

11 57

quick morning back/hip flexor stretches

30 mins recline bike hills level 11

chorizo and dried tomato sarnie
apple
Polish hunters stew
pastie

lager
13 st 11

Friday 13 August 2010

11 633

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 15kg press behind neck
10 35kg, 10 45kg, 10 55kg vertical traction machine


all day breakfast sarnie
banana
chicken and aunergine red Thai curry and rice

wine
13 st 11

Thursday 12 August 2010

10 852

morning back stretches


11 mins recline bike hills level 11
machine kicked me off
20 mins recline bike hills level 11

Sub of the Day Subway Roll
Take away kebab

Lager
13 st 10

Wednesday 11 August 2010

10 753

morning back stretches and half moon

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar (full range of motion, strict form)
3 x 10 10kg press behind neck
3 x 10 30kg overhead cable pulls
30 captain's chairs
3 x 10 45kg lats pulldowns
30 hyperextensions


cheese, oven dried tomato and basil sandwich
strawberries
roast chicken, black pudding, crushed potatoes, peas and gravy

wine
13 st 10

Tuesday 10 August 2010

10 753

30 mins recline bike hills level 11


cheese and onion sandwich
strawberries
chicken and spinach pasta

wine
13 st 10

Monday 9 August 2010

10 643

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 10kg press behind neck
3 x 10 45kg lats pulldown
3 x 10 bench crunches
3 x 10 45kg lats pulldown
30 hyperextensions
3 x 10 12.5kg bilateral high cable curls

English breakfast
roast chicken, roast spuds, peas gravy
strawberries and cream
cheese sarnie

wine
13 st 10

Sunday 8 August 2010

12 536

cycle superhighway from home to Southwark bridge and back

English brekkie
Anatolian food at EV restuarant

lager and wine
13 st 12

Saturday 7 August 2010

11 63

morning wall stretching

3 x 10 7.5kg bench cable flyes (surprisingly taxing, someone had left the set up so I took advantage)
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 45kg lats pulldown
3 x 10 30kg triceps pushdown
3 x 10 bench crunches


all day brekkie sarnie
banana
chorizo and potatoes with peppers
pasty

lager
13s st 11

Friday 6 August 2010

10 672

morning stretching - desultory but still stretchy

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11


marmite in bread roll
orange
improvised beef and baked bean risotto

wine
13 st 10

Thursday 5 August 2010

10 7

morning stretching (the new theory)

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdown
3 x 10 45kg lats pulldown
30 hyperextensions
15L 15R oblique raises



tuna and sweetcorn roll
apple
corned beef hash

lager
13 st 10

Wednesday 4 August 2010

98

15 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

stretching as illustrated



tuna and sweetcorn pitta
pear
jerk pork, rice 'n peas, 'slaw
chocolate

wine
13 st 9

Tuesday 3 August 2010

10 ?

3 x 10kg press behind neck
3 x 10 45kg lats pulldowns
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 50kg chest press machine
30 hyperextensions
30 bench sit ups



prawn sarnie, banana
corned beef hash and sweetcorn

wine
13 st 10

Monday 2 August 2010

11

A day off what with travelling back from Wales to London etc.

13 st 11

Sunday 1 August 2010

?5

standard Cardiff 5km run