Tip the scales

5 sets of 25kg MRCq's
3 sets of CcDCu's.
fruit and nut muesli
steak sandwich
onion bahji, chicken dhansak, sag all, pulao rice
no scales on tour
plenty strong continental lager

Same Old Same Old

30 mins recline exercise bike hills level 11
SMR legs (hurt like hell as I haven't done it for a while)

brown rice with spinach, tuna and tomato
steak and cauliflower
6 Stellas, 1 red
88.0kg

Fruit and Nut Case

Roundhouse and squat stretches
3x10 62.5kg bench presses
3x10 50kg upright rows
3x10 100kg squats
3x10 25kg overhead cable pulls
3 x 10 40kg EZ-bar preacher curls
2 x 15 incline sit ups


fruit and nut muesli
KFC Cajun burger
slice of gala pie
scallops in cheese sauce
sauce in brandy and pepper sauce with potatoes and veggies
2 Kronenbourgs, 1 Stella, 1 red
87.0kg

CcDCu

5 sets of 25kg MRCq's
3 captain's chair, dip, chin ups complex sets of 10 each (henceforth CcDCu's)
fruit and nut muesli
protein bar and latte
tuna, spinach and tomato pasta
3 Stellas
87.7kg

I'm back

A kilogram heavier and thoroughly rested after nearly a week off. I will get back in the swing of things this week then try really hard to move up a gear in the new year.

88.0kg

I'm off

2x10 1x5 65kg bench
1x5 2x8 85kg dead
3 captain's chair, dip, chin ups complex sets of 10 each
3x10 25kg overhead cable pulls
muesli
pizza
keema veg
87kg
1 red

Kebab Rehab

25 mins recline exercise bike hills level 11
roundhouse stretches


muesli
kebab
2 Kronenbourgs, 2 Carlsbergs
85.7kg

Going through the motions

3x (10 dips, 10 pull ups, 10 Captain's chair) complex
1x10 & 2x5 62.5kg bench presses
3 x 10 10kg Cable Crossovers
3 x 10 10 kg Two Arm Cable Curls
3x10 25kg overhead cable extensions
3x 5 30kg barbell curls


mixed vegetable frittata
tuna and grapes
steak, mushrooms and broccoli
5 Stellas, 1 Red
85.9kg

Eleventy One

5 sets of 25kg MRCq's (the 30kg bar was in use)
roundhouse stretches
10,000m rowing

tuna baguette
cheese and apple
1 glass red, 2 Stellas
85.9kg

Round the Houses

15 mins hills level 11 recline exercise bike
5000m rowing
20 mins hills level 11 recline exercise bike
roundhouse stretches

Haleem
ham, sweetcorn and red pepper pasta bake
fish and chips
plenty lager
86.9kg

Chesty Glamorgan

6 x 5 90kg deadlifts
3 x 10 90kg squats
3x 10 dips
3 x 10 16kg incline dumbell bench presses
3 x 10 60kg bench presses
3 x 8 45kg EZ-bar preacher curls
3 x 10 25kg overhead cable extensions


Commonwealth Cafe Big Breakfast
protein bar
ham, sweetcorn and red pepper pasta bake
one and a half reds
87kg

Red Meat

5 sets of 30kg MRCq's
muesli
KFC Cajun burger
prawns with sweet chilli sauce, steak and mashed spuds
1 bitter, 2 Stellas, much red
86.2kg

Water Weblogged

Swimming while Ben had his last lesson of the term.
muesli
ploughman's baguette
pizza and salad
chicken biriani
red and white
86.8kg

Rosey Nosey

30 mins hills level 11 recline exercise bike
roundhouse stretches

haleem
chicken and grapes
king prawn, chicken curry pulao rice
pints of Bateman's Rosey Nosey, Winter Warmer, Heineken, Cobra and Stella
86.2kg

Weights for no man

It is Christmas - almost. I have done no training for months, I am as fat as a Lord Emsworth's pig and I have been on the sauce constantly for at least a month without notable exception.
Still, it is Christmas and I am not out until 1.00pm today !

All white on the night

2 x 8, 1 x 7 65kg Bench Press
3 x10 dips

3 x 10kg overhead squats
3 x 20 kg front squats
(focusing on technique; shoes off, wide overhead grip and widish stance feet with pointing slightly outwards seems to be the charm)

3 x 10 chin ups
3 x 10 25kg overhead cable extensions

haleem
Protein Bar
chicken and brocoli with chilli infused olive oil
apple
2 whites
85.5kg

Dry Thai

Muay Thai
2 eggs, 2 sausage, chips, beans
apple, banana
chicken leg
no booze
85.4kg

CUI

30 mins recline exercise bike, hills level 11
roundhouse stretches
toast
booze and food at two Christmas party buffets
more toast and marmite
86.0kg

All new

An hour unstructured weights trying heavy lifts and new things like overhead squats and hang cleans.

sausages and mushrooms
ham and grapes
chicken and bread
86.6kg
6 stellas

Weak end

5 sets of 30kg MRCq's
muesli
tuna and sweetcorn baguette
chili and rice
2 Stellas
86.6kg

Right again

The NNB was too sniffly to swim yesterday so I was prudent to have biked 30 mins hills level 11 and stretched in the morning.

BLT baguette
sushi
bolognese pasta
chilli
1 red, 1 stella
87kg

Gym Membership

I didn't get to train yesterday due to a combination of putting a conference call with Chicago together, revising a bid to a deadline, unexpected NNB duties, and a social engagement to watch Newcastle play Arsenal in the pub with The Profit Burglar, though I've been this morning in case my plan to swim while Ben has his lesson this afternoon goes awry.
BLT baguette baked sweet potato with chicken,
kidney beans, mayo and hot sauce
lager and pok scratchings in the pub
red wine
86.6kg

Stella Performance

3x10 100kg squats
4 sets of 30kg MRCq's
3 x 10 25kg overhead cable extensions

musli
tuna and salad baguette
scotch egg
7 Stellas
86.2kg

Going gets tough

Evening Muay Thai session

muesli
tuna and salad baguette
scotch egg
chicken, rice and veggies
2 Stellas
87.3kg

Chest and Arms

3 x 10 62.5kg Bench Press
3 x 10 40kg EZ Preacher Curls
3 x 10 10kg Cable Crossovers
3 x 10 10 kg Two Arm Cable Curls
3 x 10 Dips
3 x 10 Pull Ups

Muesli
Protein Bar
Red Beef Curry and Noodles
Pork, Carrot and Apple Pasta Sauce
An afternoon of Stella
87.0kg

Gadgrind

30 mins recline exercise bike hills level 11
stretching


mushrooms, bacon and egg
pork, carrot and apple pasta sauce
cheese and tomato sandwich
turkey, sweet potato, cauliflower cheese
3 Stellas, 1 white
86.8kg

What an omelotto I've gotto

3x (10 dips, 10 pull ups, 10 Captain's chair) complex
4 sets of 30kg MRCq's (with Olympic bar for the first time).


breakfast: sausages and Spanish omelette
lunch: sausages and Spanish omelette
dinner: tuna steak and roast onions, courgettes, peppers, and tomatoes
1 red, 1 white, 2 Stellas
85.6kg

Swimming Dry

Swam while Ben had his lesson
sausages and Spanish omelette
double whopper meal with orange juice
no booze
85.8kg

Kick Off

hills level 11 recline exercise bike till it kicked me off at 33 mins
tuna baguette
kebab
3 Kronenbourgs, 3 Stellas
86.6kg

I'm back

3x (10 dips, 10 pull ups, 10 Captain's chair) complex
4 sets of 30kg MRCq's.

tuna and salad baguette
chicken with potatoes and carrots
6 Stellas
86.8kh

Busy doing nothing

Too busy and stressed for exercise yesterday. At least it hasn't happened before.
tuna and sweetcorn baguette
potato, carrot and onion corned beef hash.
2 Stellas, 2 Kronenbourgs, 1 Red
86.1kg

The Restive Season

Couldn't fit any exercise in around the NNB.
Pizza
chicken and chips
1 Red, 1 Stella
86.5kg

at home

12 km hills lvl 11 bike
Noodles & veg
Scotch egg
Bolognese
1 red, 3 stellas
87.5kg

Making it Up

10 x 1 100kg deadlift pull ups
3x (10 dips, 10 pull ups, 10 Captain's chair) complex
10x25kg overhead cable extensions
10 x 50 punch combinations on heavy bag

chicken and bacon baguette
chicken and mushroom pie and chips
1 Stella
86.8kg

Terrible Twos

5 sets of 30kg MRCq's.
Swimming while Ben had his lesson
Egg Mayonnaise baguette
pork pie
fried rice with ham
3 glasses red, 4 Stellas
86.9kg

Three Two

12 km hills level 11 recline exercise bike (though the resistance seemed to go down three quarters of the way through as it did on Sunday). I'll try the other machine next.
back of legs SMR
ham with rice 'n peas
cheese and pickle baguette
chilli con carne
England v Croatia in the pub worth of booze
86.5kg

Pork Barrel

5 sets of 30kg MRCq's. (Very hard on top of a catch up weekend and Thai boxing the night before.)
roast pork & coleslaw
ProteinPlus PowerBar
tuna & sweetcorn pizza
roast pork
3 Stellas
86.6kg

Sit Ups Aplenty

2 hours Muay Thai
mushrooms, bacon, beans and toast
lamb shawarma
roast pork
4 Stellas
85.9kg

Caught Up

3x10 pull ups
3x10 dips
3x10 Captain's chair
3x10 20kg dumbbell bench press
10x150kg, 10x160kg, 10x170kg pyramid set leg extensions

9km recline exercise bike level 11

bolognese pasta
grapes
3 Stellas, 3 Fullers London Porter in the Mad Hatter
86.0kg

Ketchup

3x8 85kg deadlifts
3x10 85kg squats
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 kipping pull ups
10x20kg, 10x22.5kg, 10x25kg overhead cable extensions

12 km hills level 11 recline exercise bike

chicken, rice and broccoli
jerk chicken, rice 'n peas, coleslaw
2 reds
86.1kg

Oh my Friends, be warned by me

If you get the chance to train lunchtime take it, or Mark might ask you if you fancy a cheeky pint after work, one thing will lead to another, and next thing you know life will have thrown you another rest day.

baked beans and black pudding on toast
lamb curry and rice
chip shop chicken curry and chips
grapes
chocolate muffin
5 Kronenbourgs
86.6kg

Arrest

Thrown a day off by life as the NNB wouldn't swim
2 sausages and a fried egg in a wholemeal roll
Ploughman's Baguette
chicken, rice and broccoli
3 glasses red, 2 Stellas
87.1kg

30kg

5 sets of 30kg MRCq's.

BLT baguette
ProteinPlus PowerBar
Beef Goulash Soup, Crispy Roast Duck with Red Cabbage, Hungarian Potatoes and Apple Sauce
3 Kronenbourgs, 2 Stellas, half a red
87kg

Spag Bols

5 sets of 25kg MRCq's. (It is time to go up to 30kg)

sausage, tomato, black pudding, wholemeal roll
ProteinPlus PowerBar
Spag Bols
4 Kronrnbourgs, 1 red
86.1kg

Krabi Krabong

2 hours Muay Thai
weetabix
tuna and sweetcorn baguette
chicken burger
5 Stellas
85.5kg

Virgin on the Ridiculous

The Virgin Gym's kids club having decided not to open on Sundays, I had to try and train at home with the New Ninja Bomber yesterday. (What on earth is the point of paying for children's membership if they close the only facility apart from the swimming pool that is available to them?)

Thus we both did:

2 mins skipping
30 press ups
2 mins skipping
30 sit ups
2 mins skipping
30 squats
2 mins skipping.

It ain't much bit it gets your heart beating and I was pretty impressed with his efforts. We went to the park after to shoot some hoops and kick a ball around.

sausage, egg mayonnaise, and relish in a wholemeal roll
spag bolls
chicken dinner at friends'
white wine worth of dinner above
86.1kg

Catch Up

3x8 85kg deadlifts
3x8 85kg squats
3x10 60kg bench presses
3x10 40kg bent over barbell rows
3x10 12kg dumbbell curls
3x10 incline sit ups.

chicken stir fried chinese style with cabbage plus noodles
steak with onions, mushrooms, tomatoes, and a wholemeal roll
4 Stellas, half a red
86kg

DUI

30 mins hills level 11 exercise bike after drinking. Very odd feeling.
chicken 'n chips
grapes
4 stellas
84.7kg

Remiss

I have been remiss in my dedication to fitness recently - that said, I do have a good excuse. Alcoholism !

Examples of this are plentiful, here are a few :
Friday - Food, Booze and friends in the house
Saturday - Calzaghe Kessler
Sunday - Afternoon pub crawl
Monday - Fireworks, BBQ, Peroni/ Stella haze.
Tuesday - The Barn
Wednesday - Reading carriage sales ( Out from 7.00 am til 2.00 am )
Thursday - Boxing evening straight from work ( Enzo was there !! Nice touch I thought !)
Today - Wedding bash in Bridgend

That is one week, a somewhat expensive week, but a most pleasing selection of excursions.

I will be back in the Gym with religious dedication soon - watch this space !

Swimmingly

Swimming while Ben had his lesson
chilli and rice
2 glasses of red, 2 Stellas
85.9kg

Fit Day

3 sets of 30kg MRCq's as time was limited.

tuna and sweetcorn baguette
tortilla and chilli con carne
6 Stellas 2 glasses of red
86.2kg

A Balanced Diet

5 sets of 25kg MRCq's.
bacon sarnie
Promax meal bar
chotizo and tortilla
1 Stella, 1 Red, 1 White
85.5kg

Wasting Away

2 hours Muay Thai
mackerel fillets in tomato sauce on toast
ham, cheese, lettuce and pickle sarnies and an apple
grapes
toast and jam
2 Stellas and a red
85.0kg

The hills go on forever

12 km hills level 11 recline exercise bike
bacon rolls
corned beef, potato, carrot and cabbage hash
red
87.2kg

Making the Weight

3x8 85kg deadlifts
3x8 85kg squats
3x10 40kg incline bench presses
3x10 40kg bent over barbell rows
3x10 12kg simultaneous dumbbell incline curls
3x10 12kg dumbbell lying triceps extensions
3x10 incline sit ups.


bacon, eggs and toast
spicy lamb with vegetable fried rice
cheese and ham sarnies and sausage rolls
3 Stellas, 1 glass red, 3 Fosters
no scales on tour

Fission

12 km hills level 11 recline exercise bike

tuna and sweetcorn baguette
fish 'n chips
no booze
86.3kg

Muchness

Half an hour swim while Ben had his lesson
Commonwealth Cafe Big Breakfast
much pizza and much red wine at Ollie and Andy's
86kg

Too Hot To Handle

5 sets of 25kg MRCq's.

Burger King Angry Double Whopper
Sichuan banquet
2 Kronenbourgs, 1 white, 3 Stellas
87.2kg

Heavin' can wait

5 sets of 25kg MRCq's.

(I can't help but think that that the MRCq is approaching the ideal exercise set for a desk jockey; the fact that the last half of it is done with a barbell on your shoulders all the time must be great for posture and scapular stabilisation for example. I'm tempted to tweak it again by putting some trunk twists between the "good mornings" and the lunges (MRCq II?), but that can wait.)



BLT baguette
sweet potato and salmon fishcakes with red pepper salsa
jam on toast
2 reds
85.4kg

Monty !

1.5 Km treadmill warm up at 10Kmh.
3 sets couture-q at 30Kg followed by all I could manage of a 4th set at 40Kg.
20 Minutes recline cycle interval training level 10.
Several sets of 5 dumbbell clean and press @ 22kg.
Several sets of rapid dumbbell curls @ 14 Kg.
Swim and a steam !

Hungarian Goulash
Vegetable Pilaf
Cheese and ham toastie
Some Pringles and 2 Reds !!

Punch Drunk

12 km hills level 11 recline exercise bike (circs conspiring against getting to Muay Thai)
chips, bacon, eggs and beans
keema veg and brown rice
3 Stellas
86.8kg

Arms and the Man

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 12kg simultaneous dumbbell incline curls
3x10 12kg dumbbell lying triceps extensions
3x10 incline sit ups.

fried egg sarnie
toasted tea cake with jam
2 piece KFC meal with coleslaw and orange juice
chicken and olive pasta
grapes
5 Stellas
86.2kg

Play your cardios right

12 km hills level 11 exercise bike.

chicken biriani
chicken and aprocot tagine with couscous
3 stellas
86.1kg

MRCq

5 sets of 25kg MRCq's.
(The MRC is now the MRCq, which means instead of just resting between sets you do standing quadriceps stretches left foot in right hand after the first set, left in right after the second etc.)

ham salad baguette
roast chicken with roast med veggies
one and a half whites
85.9kg

Stretch

5 sets of 25kg MRCs.
quadriceps stretches

BLT baguette
chicken dhansak, sag aloo, pulao rice
2 Kronenbourgs, 1 Cobra, 3 Stellas
86.5kg

Haute

Still suffering from the excesses of the 40 I failed to manage a couture session and plumped for a little cycle ride.
Disgruntled I headed off to that place of solace and succor - the pub !

Once there, cradled in the warmth of old friends company ( both liquid and human ) things did not look too bleak. I even sorted the Christmas roast for this year and I am more than pleased with the plan.

4 Duck Breasts stuffed inside a boned out chicken which is, in turn, stuffed inside a boned out turkey. The turkey will still have legs and wings and tips so that when it is correctly trussed it will look like a traditional roast bird. I think you will agree that this centerpiece for the table will be more than spectacular !

Less than 40

5 sets of 25kg MRCs.
steak, chips, onion rings and pepper sauce
cottage pie
lots of lager
84.9kg

Spa instead of sparring

25 mins swimming alternating breast stroke, crawl, and back stroke
10 mins sauna

porridge
egg mayonnaise rolls with tomato and red pepper relish, galaxy bar
cottage pie with extra veggies
2 reds, 1 Stella
85.4kg

Ever Decreasing

1x 40Kg, 2x 30Kg and 1x 25Kg Couture - Lunges reduced to 5 per leg.

I was almost in tears with the exhaustion which ensued !

Few beers, some grub and perhaps the moving pictures tonight will be my reward.

The Hills Have Thighs

12 km hills level 11 exercise bike.(Still giving my shoulder a rest).


breakfast: remains of tuna pasta
lunch: ham, cheese and pickle baguette
dinner: bangers, mash, peas, onion gravy
2 Stellas, 1 red
85.2kg

The Booze and I

No workout as I rested my shoulder
bacon and mushrooms on toast
tuna and sweetcorn pasta
no booze
85kg

Shoulder the Burden

12 km hills level 11 exercise bike
30 roundhouse kicks on heavy bag

breakfast: sausage sarnie
lunch: spicy lamb and vegetable fried rice.
dinner: crisps and 5 lagers

My right shoulder is killing me this morning, so no weights, Muay Thai or swimming until that is sorted.

4 Days and 3 Curry Houses

5x 25kg MRCs.
20 heavy bag roundhouse kicks
BLT baguette
Twickenham Beer Festival
Curry
No scales on tour

Pain delay

I will hit the gym after work today - my plan is a heavy couture with a little cardio then a soak and a steam before making the evening my very own !

Kipping

3x10 70kg deadlifts
3x10 80kg squats
1x10 40kg incline bench presses
2x10 60kg bench presses
3x10 50kg bent over barbell rows
10-10-6-4 "kipping" pull ups
3x10 25kg shoulder presses

bacon and egg baguette
Nihari and naan
2 Stellas
86.2kg

Same again, landlord

12 km hills level 11 exercise bike
morning: nihari
lunchtime: egg mayonnaise baguette
evening: pub and curry (again)
86kg

Local

5x 25kg MRCs.
20 heavy bag roundhouse kicks
ham cheese and pineapple baguette
Dinner at the local curry house
an evening's lager at the local pub
85.9kg

Couture but More

Lunchtime torture - The Hybrid 3x at 30Kg 1x at 35 Kg. I was in agony on the last set and it seemed to last an age. My back was aching this morning !

Apres work I lounged in the sauna and Jacuzzi - I could not face any cardio.

Steak pie for lunch - Fresh Sea Bass and boiled pots for tea. (The 5lb Bass was caught at Hunts Bay on Sunday morning ! Nice !)

By the way that is a packet of Nihari in my pocket and I am glad to see you !!

Junk Food

Muay Thai Class
Double Angy Whopper
Pringles
4 Stellas, half a white
84.5kg

Red or Dead

20 minutes bike - hills - level 10.

Tuna rolls and a selection of bakes, pasties and slices. A day or entertainment with clients - Stella and Bottle after bottle of red !
One of the most gruesome drinks I have had in some time - I may have done more training but I have little recollection of the end of festivities !

no scales on eyes

Standard Cardiff 5k, but walked up the hill.


ham roll
bacon rolls
roast beef, potatoes, carrots, sprouts, peas and gravy
yogurt
tuna and sweetcorn pasta sauce
grapes
6 Stellas
86.2kg

Back to Basics

Standard Cardiff 5k for the first time in a while.

Bacon Rolls
Lasagna
Caribbean Chicken
4 Stellas
no scales on tour

no scales on tour

3x10 70kg deadlifts
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 70kg squats
3x10 "kipping" pull ups
3x10 25kg shoulder presses

bacon sarnie and orange juice
cheese and onion baguette
pork pie
lasagne
1 glass white
no scales on tour

Couture Touture !!

3 rounds with a 30Kg Couture - this took me to a rather swift and agonising exhaustion.
This was followed by a blasting of the pythons!
5 each side 20Kg concentration curls was followed by a modified recline curl using the 20Kg dumbbells. By that stage 20Kg was beyond me so I sat forcing against gravity on 3 occasions of a 20 second duration, followed by a single concentration curl on each arm !

Tuna crunch rolls x 2, pears x 2, booze and more booze (the voyage of my life being bound in shallows and in miseries), tortellini in botched, drunken, carbonara sauce.

A tide in the affairs of men

30 mins swim while Ben had his lesson
scrambled egg on toast
sushi
pasta with ham, pea and cream sauce
grapes
2 Stellas, half a white
85.7kg

Spaghetti Arms

20 Minutes recline cycle hills level 10 - 10 Km
Concentration Curls 3 lots of 3 each arm with 24 Kg Dumbell, then 2 lots of 5 with an 18Kg Bell.
I am considering building some arms where this sphagetti hangs from my shoulders.

Pear, banana, Chicken and chilli noodles with sweetcorn,Lamb dinner, scotch egg and a handful of cherry tomato's.

Roped In

6 lots of 2 mins skipping followed by 2 mins 10kg dumbbell curls. (The curls should have been heavy bag work, but someone was on it.)


tuna, sweetcorn and salad baguette
pasta with ham, pea and cream sauce
1 Stella, 1 white
86.6kg

Traverse

Bacon Sub, Chicken Chowder,apple, banana, pot of wholegrain yoghurt, chicken stuffed with pate in a mellow yet spicy cream sauce, cauliflower cheese.

At the pain shop I :

ran 3k at 10Km p.h.,
suffered thurough 3 rounds of Couture with 30Kg bar ( had to drop the lunges in the final round ),
Ski 15 minute X-trainer - Hills level 10.

My legs are fantastically painful when I walk down the stairs but other than that I am surviving. Endorphine city here I come !

Have a rice day

5x 25kg MRCs.

lamb curry and rice
vegetable biriani
6 Kronenbourgs
86.3kg

Garbled

exercise bike: 12 km hills level 11

ham, cheese and pickle baguette
kebab
pre and post theatre beers
86.6kg

Bacon, egg and mayonnaise deli sub
Chicken with XO sauce and fried rice
Beef Stew with veg and mash
Muller corner ( not recommended )

Last night I returned to the gym for my post couture cool down - 2k run, 15 minutes cycle, hill, level 10, followed by some curls and a one off rep of the couture using 2x 18Kg dumbbells.

Couture

The Couture was completed successfully for the first time today ! 8 reps, 5 laps, all with 25Kg on a bar !

I feel worn out but I will re attend later for a more relaxed swim and some easy aerobic work.

I hope this is the week I find myself returning to the endorphins !

Randy C Again

5x 20kg MRCB sets.
20 heavy bag round house kicks
SMR
10x16inch box jumps
Fruit and nut muesli
cheese, olives and grapes
large chicken kebab
6 Kronenbourgs
87kg

Clean and Jerk Pork

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 60kg bent over barbell rows
8-8-8-6 pull ups
3x10 25kg shoulder presses
100 roundhouse kicks on heavy bag
5,000m rowing
Commonwealth Cafe Big Breakfast
Ting'n Ting Jerk Pork and Coleslaw
Sweet potato, sweetcorn and chorizo hash
7 Stellas
85.7kg

Alright (For Fighting)

2 hours Muay Thai as I am otherwise engaged next Monday
chilli and rice
tuna pasta
2 Stellas, 1 red
85.6kg

Pud

I had all good intentions -but they amounte to naught !

I blame a lack of vehicular transport and a hunger for booze.

I was all set to go to the gym - I had a lift organised to take me there but due to a lack of concentration and some chat I was ultimately dropped off at the house. I coule have taken Jo's car to the gym but I noticed a fridge full of suds and the rest is history !

Boozing in the house led to a trip to the Masons for a most acceptable steak and kidney pud with all the trimmings (the trimmings to which I refer are, of course, served in glasses rather than on a platter!)

Gym tonight !

Free Stylee

30 mins freestyle while Ben had his swimming lesson
corned beef, sweet potato and vegetable hash, melon, grapes
2 glasses red, 4 Stellas
86kg

Wine and food

I have done the Couture in the kitchen recently with the heaviest items I could manage - 2ltr bottles, chairs even children last night. Children worked nicely - everything else just serves to keep one supple and improve muscle memory.

I will be back at the gym tonight and if I am very good I will treat myself to a libation thereafter !!

Evening All

12 km exercise bike hills level 11
SMR back of legs

fruit and nut muesli
mongolian barbecue
an evening out worth of lager
86kg

Haute couture

5 sets of 25kg Modified Randy Couture Barbell Workout.

Quad stretches (on the theory that the Good Mornings and Romanian Deadlifts stretched my hamstrings already).


keema peas, dhal and rice
2 Stellas
85.5kg

In Brief

2 hours Muay Thai
BLT baguette
scotch egg
chicken and chips
marmite on toast
6 Stellas
84.9kg

Knees up

I actually had a swim last night - a float has been more my routine of late.
Arriving at the Glamorgan I was still too exhausted from the Couture to engage in any gym work so I headed off for a steam to ease my aching bones. By this stage my right knee was paining me more than somewhat and I shunned any impact training.

Guilty from weekends of excess I gritted my teeth and hopped into the pool. I only attempted breast stroke for I will need to hone my skills and resistance for freestyle and I did not wish to reinforce my bad habits.

Ended up swimming 700m - though this was really not against the clock.

My knee is aching like billio today and my schedule will make any exercise awkward as I am here there and everywhere; besides which my car hire expires today so I may be minister with no transport !

The agony and the extasy

Couture training at lunchtime.

2 sets at 30 Kg followed by 2 at 20 Kg which I attempted to carry out at the speed of sound in order that the pain would be brought to an end more quickly.

This was followed by a loaf in the jacuzzi waters.

I have realise that it was not the 10K which ruined my legs last week, rather it was the lunge and squat sets Mr Couture dictates !

I will head back to the gym after work tonight and do something a tad less demanding - perhaps a X-train or some cycling ?

Making Up

3x10 70kg deadlifts
3x10 70kg squats
3x10 40kg incline bench presses
3x10 50kg bent over barbell rows
7-8-8-7 pull ups
3x10 10kg behind shoulder presses
3x10 incline sit ups with twists


5,000m rowing
brief stretch


breakfast: hash browns, bacon and beans
lunch: chicken and roast med veg salad
dinner: keema peas, dhal and rice
booze: 3 Stellas, one red
weight: 86.6kg

Don't talk to me about life

Thrown a day off as I intended to train while Ben and a friend Muay Thai'd but Kru Johnny didn't turn up; bummer as I could have trained in Virgin as Ben had a friend who would have been in Club V.

breakfast: eggs, beans, hash browns
dinner: tuna pasta
booze: 4 Stellas, one red
weight: 86kg

Not Impressed

25kg barbell, 5 sets of:
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat x8
Romanian Deadlift x8
constant activity barbell in hand all the time
1 minute rest.


That is to say the Randy Couture barbell workout but as I upped the weight from last time I just didn't feel strong enough to press behind my neck and just did squats instead of squat push presses.


Breakfast: cheese on toast
dinner: chicken, pea and egg stir fried rice
booze: a watching rugby of Stella
weight: 85.6kg

You Booze - You lose !

Days of aching and tightness in both legs have precluded me from any exertion whatsoever !
The cumulative effect of the 10K and the tuesday lunges !

Thursday was the first day I could have even attempted exercise - as it happens I was looking forward to it - never happened.

Guinness as soon as I walked into the kitchen was followed by a few of its kin before I adjourned to the boozer !

I will definitely go today !

Wet

Swimming during Ben's lesson

breakfast: remains of last night's kebab
lunch: lamb and potato curry and rice
dinner: KFC bacon double cheeseburger meal
booze: 2 stellas
weight: 86.1kg

Cross Eyes (Dot Tees)

30 mins cross trainer hills level 15; brief stretch.


breakfast: egg mayonnaise, ham and relish on ciabatta
lunch: bacon and blue cheese baguette
dinner: kebab
booze: 3 Kronenbourgs, 3 Stellas
weight: 85.7kg

Randy Couture barbell workout

20kg barbell, 5 sets of:
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Romainian Deadlift x8
constant activity barbell in hand all the time
1 minute rest.

breakfast: mixed vegetabel frittata
dinner: spinach, mushroom and turkey curry with brown rice
boose: 2 whites, 1 Stella
weight: 84.5kg

Intense

High intensity training - as suggested by Nick as a useful tool for the kitbag.

I actually carried out the routine incorrectly.

30Kg barbell for appetisers and entree, two 12kg dumbbells for dessert.

All in groups of 8 with the weight never leaving the hand, bent rows, upright rows, press, good mornin', lunges, clean and jerk (not really part of the schedule but similar), deadlift.

Legs agonisingly painful afterwards; Even after a 5 minute steam and a 5 minute soak in a cold outdoor swimming pool.

Fuel was coffee by the gallon, chilli noodles with chicken, vegatable wrap, chicken wrap, chunk of cheese, several glasses of red ( lecture after work ), craving vitiating fray bentos pie (I know! but taste memory occasionally needs to be refreshed and, quite frankly, it was most acceptable !),

Guinness, this time in a group of 10 with the glass never leaving my hand.

Weary

Mince beef and onion slice
Guinness
Plantation platter and all the trimmings

exercise - driving, drinking, bowling and mentally preparing to join Nick in the high intensity regime he contemplates !

Put the box in another box

2 hours Muay Thai


brekky: egg, ham and pea fried rice
dinner: salmon, sweet potato and courgettes
booze: 4 Stellas
weight: 84.7kg

Fun Run is an Oxymoron

Swansea 10 km race and fun run.

breakfast: bacon sarnies
dinner: spag bols
booze: 3 Stellas
weight: 85.5kg

Prepped and ready

Friday - Guinness at chez, Stella with Steve, Back to Black for the whole evening in the Farmers. Zafran for a rather delicious Ruby ( Lotus root - never had it before. I understand that it is related to the water lilly - delicious ! ).

Saturday - Pasty and curry for breakfast - a jaunt around town and Tesco's then Claudio's for a wonderful BBQ, Bonfire and Peroni ( Actually I took it pretty easy in honour of the 10k )That was 3 - midnight - all in all ideal preparation !

Sunday - brekky - omelet and curry ( actually they go very well together ) - Swansea Bay 10K followed by a relax and a cheeky one or two over the weeks worth of ironing !

The Day Before

30 mins rowing 5,531m
stretching

breakfast: hash browns, fried egg, ham
lunch: spicy lamb and vegetable fried rice
dinner: steak, mushrooms, red pepper and baked spud followed by cheese and biscuits
booze: 3 Stellas
weight: no scales on tour

Pressed for time

breakfast: fruit and nut muesli with yogurt
dinner: pasta with bolognaise sauce
3 Stellas
84.5kg

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 pull ups with 5kg assist
3x10 40kg bent over barbell rows
3x10 20kg shoulder presses
3x10 incline sit ups with twists
stretch

Water Baby

half an hour front crawl while Benny had his lesson
breakfast: fruit and nut muesli with yogurt
lunch: chicken with rice and mango chutney
dinner: chicken and grapes
booze: 1 glass white, 3 Stellas
weight: 84.4kg

Aleing and Failing

I fully intended to go to the gym last night - I failed!
Instead I Ale'd.
I wonder if I will finish the 10k ? Hope so, if I do I do not thing McWirter brothers would need to be informed.
( In their honour I drank Guinness last night ! )

No train - weight gain

Tuesday and Wednesday apathy towards the exercise routine - rest being so important if I am to be in peak condition for the 10K !!!
I will go to the gym today before my usual Thursday night excess - Wales are playing Japan and the boozer beckons !

I am still 15 Stones !

Cyclone

3x10 60 kg bench presses
3x10 70kg deadlifts
3x10 80 kg squats
3x10 40kg bent over barbell rows
3x10 pull ups with 10kg assist
3x10 20kg shoulder presses
3x10 incline sit ups with twists
stretch
fruit and nut muesli with yogurt
pack of three sandwiches
bolognaise and garlic bread
2 white wines
84.8kg

On the Box

lunch: KFC sweet chilli chicken bites

dinner: turkey, mushroom and spinach curry with brown rice

booze: 2 Stellas, white wine

weight: 84.9kg

4x5 box jumps
20 mins exercise bike hills level 11
2,000m rowing
stretches

Hither and Yon

A morning stuck in a borrowed car in the chaos that was the M4. Ultimately I never made it as far as Newport because of a fatal accident which closed the road for the best part of 12 hours.
Garage on the way back to pick up items from my own fatally wounded motor.
Suffice it to say that I started work late - very late.

Wholemeal rolls with tuna washed down with a handful of cherry toms.

After work I cadged a lift to the gym.

5km X-Trainer followed by 20 minutes on the Bike ( level 10 Hills ), steam, sauna and a soak in the cooling pool.

Chinese chicken and vegetables, Yung Chow rice, Chinese style roast pork. All eaten replacing cutlery with Walkers Sensations Prawn Crackers.
Tirimisu ice cream (for good measure !)

TLAs

2 hours Muay Thai after three weeks off (holiday, ill, work). I was hopeless doing flying knees towards the end. I think that I will have to add some Gym Jones style box jumps in training to get a bit bouncier.

breakfast: potato, onion and yellow pepper tortilla
lunch: chicken shish kebab
tea: potato, onion and yellow pepper tortilla
dinner: bolognaise sauce - no pasta
booze: 4 Stellas
weight: 85.5kg

Weekend Away

Friday included a detox at lunchtime and a proper swim after work before an evening of festivities. The first festival was in the Adelphi, the second in the Treetops.

The effect of the over indulgence in the carnival atmosphere required further detox and swimming on Saturday morning which allowed purification in readiness for the Wales v Australia tussle and an evening of fancy dress barn dance action.

Sunday was a write off for all exercise - though I did challenge all comers at Wii Sports ( and generally lost to all comers too ).

That was before I smashed into a stone and debris on the M4 and ripped the guts out of the underside of my car !

Loaded

3x10 70kg deadlifts
3x10 70 kg squats
3x10 50 kg bench presses
3x10 pull ups with 10kg assist
3x10 4okg bent over barbell rows
3x10 20kg shoulder presses
3x10 incline sit ups with twists

breakfast: hash browns, beans and bacon
lunch: spag bol
booze: 2 Stellas, red wine
weight: 85.6kg

BBQ

20 mins treadmill 10 km/h
20 mins cross trainer hills level 11
brunch: pack of three sandwiches
lunch/dinner: as much as you eat at a barbecue
booze: as much as you drink at a barbecue
weight: 85.5kg

Never Get Out of the Boat

30 mins rowing
6km recline bike hills level 11
stretching


breakfast: baked beans and hash browns, fresh carrot and tomato juice
lunch: tuna and sweetcorn baguette
dinner: chicken, baked potato, green pepper
booze: 3 Stellas, red wine
weight: 85.5kg

Back to life..

...Back to reality, back to a monstrous drinking schedule in the Welcome Inn and The Barn.

Swiss Muesli

5Km Treadmill - once again a shade under 30 minutes.
Float in the pool for a cool ( essential at lunctime when one has to re-don a pink shirt )

2x Scotch eggs

20 min recline cycle - 10 Km. 30 x deadlifts @ 60Kg. dunk in pool.

Gammon and egg with chips and peas ( pub style )

Too many Stella's to keep track of !!
My head hurts !

Rest for the Wicked

Thrown yet another day off by life as Ben's swimming teacher was away.

breakfast: soda farl, roast tomatoes, sausages and carrot juice
lunch: ploughman's baguette
dinner: bolognaise pasta
supper: soda farl, sausages, hard boiled eggs, relish
booze: 6 Stellas and a glass of red
weight: 85.9kg

Weight Your Turn

2 days weights is a row as Pete wanted to train with me and was all cardio'd out.

3x10 60kg Bench Press (last rep of last set spotted)
3x10 45kg Upper Back Machine
3x10 150kg Leg Press
3x10 Swiss Ball Sit Ups
3x10 10kg Concentration Curls each arm
3x10 10kg Dumbbell Shrugs
shoulder, hamstring and calf stretches


lunch: chilli con carne and rice
dinner: sausages, mash, peas and onion gravy
booze: a few glasses of red
weight: 85.6kg

The recommended 5 a day

5Km and 5 Meals ( one for each of my belly's )

Tuna and cheddar sarnie ( home made bread of course ! )

Lunchtime ( only time today )
5Km treadmill - a shade under 30 minutes
Dip in the pool to cool.

2 apples, 1 banana, 1 pear, 2x small pork pies, cheese and ham sarnie, rolled leg of lamb steaks with sprouts, carrots and potatoes.

I am still 15 stone and I still require ankle supports !

Hard Days Night

Panic is starting to set in about the 10K - I am miles behind in any training schedule. Oh well, no rest for the wicked ! I will have to redouble my efforts !
No running today as I have decided that I need ankle supports if I am to run any significant distance. After all I am still over 15 stones !!

Poached eggs on home made Ciabatta, Ready brek

Lunchtimer
10 minutes rowing - Concept II - level 10 - 3350m
20x 18Kg dumbell clean and press
Cool in the Pool

Apple, banana, pear, plum.

Apres
10 Km recline cycle - Hills Level 10
3x10 36Kg military press
4x5 18 Kg clean and press
20 minutes X-Trainer - Interval Hills - level 10
cool in the pool

Stilton on toast
Lasagne
Pringles

Left in the Lurch

10-10-5-5 70kg deadlifts (weak left grip again)
3x10 70kg squats
3x10 50kg bench presses
3x10 40kg upright rows
3x10 25kg shoulder presses
3x10 50kg lats pull downs
3x10 incline sit ups with twists

lunch: cannelloni and garlic bread
dinner: kebab
booze: 5 Kronenbourgs
weight: 85.5kg

Halfway up the stairs

Despite a burning urge to sack activity and head for the couch I did manage to drag myself to the gym last night.

5Km treadmill followed by a cool in the pool and the briefest of steams.

Despite a warm down my ankles and feet are aching like mad, I wonder if I will suffer with shin splints if I continue to concentrate on running ?

I was fuelled by Ready Brek, about 20 cherry tomatoes, chilli noodles, Lasagne and a selection of cheeses.

Rowing

30 mins rowing; about five and a half thousand metres. Wasn't paying precise attention to the distance. Stretching. Can't do Muay Thai at night due to entertaining duties.

breakfast: BLT Baguette
dinner: beef and onion pie and chips
weight: 85.5kg
bppze: 5 Kronenbourgs

Weight Up

3x10 60kg bench press
3x10 40kg upright row
3x10 70kg squats3x10 10kg assisted pull ups
3x10 20kg shoulder presses3
x10 40kg curls
3x10 incline sit ups with twists

bacon, tomato and mayonnaise baguette
pasta with bolognaise sauce
5 Stellas, 1 red
86kg

The importance of being

Friday training included a lunchtime swim and a post work 3km run with a 20 minute X-Trainer cooldown.
The scene was thus set for the opening match of the Rugby World Cup. Fuel was Stella and Curry.

Saturday was a no training scenario the Fuel was Guinness and Pasta.

Sunday was a return to the gym. 12Km Hills Cycle ride followed by 6Km treadmill. My plan had been to watch the 1st half of the Wales v Canada game while running and the second half in the bar. I got the kick off time wrong so I ran for longer than I meant too waiting for the game to commence !

Fuel was egg on toast, BBQ food at Mark The Butchers washed back with a few gallons of Guinness !

Back in Harness

20 mins treadmill 9.5 km/h
6km recline exercise bike hills level 11
2000 m rowing
3-4-5-6-7-8 70kg deadlifts
SMR


breakfast: sardines in a pitta
dinner: chorizo and green pepper fried rice
booze: 3 beers
weight: 86kg

Wasted

I fully intended to hit the gym before the rugby last night but went to the pub with Mark and Paul instead. A new label "Wasted" is born.

breakfast: sardines in a pitta
lunch; chicken and mixed veg
dinner: chicken and rice
booze: 3 lagers, 2 red wines
weight: 85.1kg

At Swim-Two-Birds

Thrown a day off exercise by life, as I intended to swim while Ben had his lesson then found out that lessons don't start until next Thursday.


breakfast: courgette frittata and chorizo
lunch: chicken salad baguette
dinner: chicken and coleslaw
booze: 7 440ml Stellas
weight: 84.8kg

-273.15 degrees C.

I too was thrown a day off exercise yesterday. Not by the vicissitudes of life as in your case but rather by the vicissitudes of my fascination with alcohol and tobacco !

I felt that the appropriate cure for a day couped up in a stuffy, if not generously proportioned, office was an ice cold brew. Obviously my car thought exactly the same and rather than take me to the gym it took me back home to my icy, if not generously proportioned, beer fridge ( the one in the kitchen rather than the one in the garage ).

The rest is history.

I must endevour to go to the gym in the day today. The RWC starts showing on ITV1 tonight and if I get caught up in that before exercise is attempted I fear the worst !

By the way, do you recall my nagging feeling yesterday, I was nagged by 3 pepperami and a meat feast pizza ( what a day for vitamins that was !).

Yestardays food for thought - Rolled oats with a dried fruit compote, Pyttipanna and 2 fried eggs.

Dependancy Syndrome

I did no exercise yesterday. On the plus side I had a no booze day - so given my recent regime, overall it was a most healthy 24 hours !

Fuel was just about enough to launch the shuttle into a geostationary orbit !
Rolled oats with two bananas, Tuna roll, buffet of various sandwiches, sausage rolls, bhaji, samosas, wraps, chicken, crisps, cake etc...( you know the sort of thing ), pork pies x3, 1Lb St Agur cheese ( eaten in various ways - sarnies, crackers, on pringles, on sliced chicken, on sliced ham and straight off the knife ) Fried field mushrooms with garlic, red pepper and leeks, two fillet steaks with buttered baked potato, ciabatta bread with marmite and a caramel and chocolate magnum.

I apologise if I have omitted anything from that list - nagging feeling that I have missed something out along the line ?

Can't wait to get to the gym after work so I can hop onto the scales and see how much weight I have lost !

At the bar

I found out a couple of weeks ago, but failed to record it here, that the metal sleeved bars in the gym weigh 20kg and the plastic sleeved variety weight ten. So now at least I know how much I'm lifting.



3x10 60kg bench press, 3x10 40 kg upright rows, 3x10 pull ups with 10kg assist, 10-10-6-4 70kg deadlifts (left hand grip gave way on penultimate set, should always do deadlifts first if I can), 3x10 incline sit ups with twists, 3x10 10kg dumbell Arnold presses each shoulder, 3x10 150kg leg presses.

lunch: tuna and sweetcord baguette
dinner: jerk chicken, brown rice and coleslaw
booze: 6 Stellas
weight: 85kg

Lemsip

I should really have been running yesterday with the Swansea 10k coming up so soon, but I would have been rasping given the cold I've got; 12km exercise bike hills level 11 had to substitute.


breakfast: lemsip
lunch: lemsip
dinner: industrial quantities of bolognaise sause and courgettes
booze: 2 red wines, 4 IPAs
weight: 85.6kg

Ninety Five and a Quarter !

I cannot decide if my motivation is shame, desire, guilt, embarrassment or the pursuit of an achievable goal ? Perhaps my motivational factors juggle priority, I wonder what outcome they will persuade me to achieve. Who knows ? and let's be quite candid, who cares ?!

I went to the house of pain once again last night - I hope the habit remains this time around.

I elected to reward dedication with a fairly easy bout.

12Km recline cycle maintaining a heart rate around 145bpm - took exactly 20 minutes.
10x assisted pull ups, 30x 35Kg deadlifts, 20x 35Kg military presses, 30x 16Kg dumbbell curl, clean and presses.
Quick Jacuzzi and a cool down leaning against the wall in the pool occasionally kicking my feet.

Fuel was a Tuna roll, a cheese and bacon sarnie, a bowl of chilli noodles, several bowls of JB's Byriani concoction and a banana. (5 a day sir ? I think not !)

Sickie

I was hoping to get back to Muay Thai last night after a week of R&R, but I came back from Wales with the mother of all colds and regardless of my ability actually to take part I don't think anyone would have relished being drenched in my phlegm while working with me. Today therefore a new Triathblog label "sickie" is born. On the bright side I suppose this shows how disgustingly healthy I am most of the time.

Yesterday's Fuel:
breakfast: bacon roll
lunch: fish pie
dinner: chip shop chicken curry and chips
booze: 4 Stellas
weight: 84.9kg

Muscle memory

Until this morning I was unaware that Muscle Memory could relate to recalling the pain of fatigue. A sensation I have not experienced for the best part of 4 months !!

Most frustrating is the apparent lack of exercise which is now required to cause such pain !

2K treadmill and some futile resistance before a soak in the jacuzzi and a steam. The whole shooting match from entering the hallowed portal and exiting same was under an hour !

Fuel - Tuna and sweetcorn rolls (x2), Pyttipanna, Bacon wrapped pate stuffed chicken breast in cream, Rice 'n diced (vegetables).

Slowly and Surely

I returned to sports yesterday. Steam, sauna and a short swim. I am a physical wreck !
The Rocky theme tune is now my ringtone and all 6 DVD's are lined up on top of the TV !
By the end of the week I may even be ready for my first viewing of 300 !
Yesterday's Fuel
Roast pork hash
Sausage Baps
Several bowls of salad
Plantation Platter

Stella - Innumerable ! But only one Bow

The booze situation at the moment requires attention !

Rest Day 1

No Muay Thai on Bank Holiday Monday.

breakfast: muesli
lunch: chicken and rice
dinner: chicken dhansak, sag aloo, and pulao rice
booze: none
weight: 85.1kg

Tailing Off

3x10 60kg deadlifts, 3x10 40 kg upright rows, 2x10 70kg squats, 9-8-7 60kg bench press, 3x10 20kg shoulder press, 3x10 pull ups with 10kg assist, 3x10 incline sit ups with twists, upper body stretches


lunch: tuna and sweetcorn pizza
dinner: melon then chicken and ribs
booze: Stella and red wine
weight: 85kg

Woke Up This Morning

12km hills level 11 exercise bike, SMR.

lunch tuna and spinach pasta
dinner: smarties
booze: a blues festival of lager
weight: 83.9kg

Rat-a-too-ee Two

3x10 70kg squats, 3x10 60kg deadlifts, 10-9-8 50kg incline bench presses, 3x10 40kg upright rows, 3x10 20 kg shoulder presses, 5x5 pull ups, 3x10 incline sit ups with twists, roundhouse stretches.

lunch: meatbals in mushroom sauce with ratatouille
dinner: spicy lamb and vegetable fried rice
booze: an abbeyfest of lager
weight: 84.6kg

Hanging Around

Couldn't train yesterday as I had to hang around all day waiting for the gas man, and then take my little one to his Muay Thai lesson in the evening. Just one of those things.

lunch: chips
dinner: ham, spanish omelette, grapes
booze: 6 Stellas
weight: 84.5kg

Keep on Running

40 mins on treadmill 9km/h gradually increasing to 10.5 km/h

food: kebab
booze: footie evening's worth of lager
weight: 84.3kg

The Magic of 3 x 10

3x10 Bench Press, Upper Back Machine, Leg Press, Swiss Ball Sit Ups, Concentration Curls, Dumbbell Shrugs


breakfast: muesli
lunch: chicken and vegetable wrap
dinner: kebab
booze: an evening's lager
weight: 84.6kg

Chicken Licken

2 hours Muay Thai

breakfast: muesli
lunch: chicken salad baguette
dinner: KFC salsa wrap meal
booze: 3 Stellas
weight: 84.6kg

Meet the Press

30 deadlifts, 30 squats, 30 barbell rows, 30 bench presses, 30 pull ups,

dinner: chicken biriani
booze: afternoon of lager
weight: 84.6 kg

Reclining

12 km hills level 11 recline exercise bike. Roundhouse stretches

brunch: potato, carrot and corned beef hash
dinner: stir fry pork and chinese vegetables
booze: Stella and white wine
weight: 84.9kg

Fest

bench presses, upright row, concetration curls, dumbbell shrugs

breadkfast: muesli
tea: choirizo wrap
dinner: kebab
booze: evening of Stella
weight: 85kg

The Hills Have Eyes

12km hills level 11 exercise bike

breakfast: muesli
lunch: pasta and bolognaise
tea: chicken salad roll
supper: jam on toast
booze: 3 Stellas, red wine
weight: 83.6 kg

Rat-a-too-ee

squats, SMR, abs, bench press, pull ups


lunch: chorizo frittata and ratatouille
booze: 3 Stellas
weight: 83.7kg

Going swimmingly

Swim and sauna.

breakfast: BLT baguette
lunch: baked bolognaise pasta and cheese
dinner: chocoloate weetabix
booze: 5 lagers
weight: 84.2 kg

Lights going out

2 hours Muay Thai. but a slow last 10 mins after getting kicked in the nether regions sparring.

lunch: lamb shawarma
dinner: prawns, onions, carrots, red pepper, tomato and brown rice
booze: 9:30-11:00 worth of Stella
weight: 83.6kg

two hundred pounds is always two hundred pounds

I checked out the South Wimbledon Virgin Active yesterday, as I was taking it easy after Saturday's exertions. I tried out a Nautilus Treadclimber, a TechnoGym CardioWave, and various Freemotion Fitness Strength machines without being over impressed just because I hadn't seen them before, then I reacted against that with some old school dumbbell exercises and stretches.

big breakfast commonwealth cafe
lunch: steak, chips, garlic mushrooms
dinner: corned beef, carrot and potato hash.
booze: red wine and Stella
weight: 85kg

And so it came to pass

I did the equivalent of the Afan Argoed Novice Off Road Triathlon in the gym yesterday. Actually I did it in reverse to that I could go straight from the pool to the spa to recover.

I ran the first 3km at 12 km/hr, then did 15km on the exercise bike (hills level 11) in 51:02, and finished with a disappointing 10:02:11 for the swim (though some of that time was lost due to lane congestion).

Bizarrely I was just as nervous before starting as if I was attempting the real event.

breakfast: chocolate weetabix
dinner: cod and chips
booze: Stellas not counted
weight: 84.1kg

The Night Before

30 deadlifts, 30 squats, 30 barbell rows, 30 bench presses, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists, brief stretch.

breakfast: bacon sarnie
dinner: mutton curry with rice 'n peas
supper: stir fried rice
booze: an Abbey Fest of lager
weight: 84kg

Grape Ape

Ran 1km @ 11.9km/hr. Cycled 12, hills level 11.

lunch: pork, veg and rice
dinner: chicken and grapes
booze: 6 Stellas
weight: 84kg

Backwards

30 shoulder presses, 30 pull ups, 30 bench presses, 30 barbell rows, 30 deadlifts, 30 incline sit ups with twists, 30 leg presses, roundhouse stretches


lunch: KFC zinger tower burger
dinner: roast chicken, spuds, red pepper, onion and tomato
booze: white wine
weight: 84kg

8:57:55

Broke 9 minutes in the pool, then did ten minutes in the sauna


breakfast: bacon, egg, toast and fruit juice
lunch: tuna and sweetcorn baguette
dinner: kebab
booze: uncounted lagers
weight: 83.9kg

Muay Feet Hurt

2 hours Muay Thai

breakfast: chocolate weetabix
lunch: cheese salad baguette then Melon and Berries
dinner: asparagus risotto
supper: toast
booze: 5 stellas
weight: 84 kg

I get around

Standard Cardiff run in 31:42. I did it in 28:53 last time, but that wasn't the morning after the night before.

breakfast: beef Wellington
lunch: sautted potatoes, bacon and mushrooms with mayonnaise on the side
dinner: ham, sweetcorn and spinach biriani
booze: 6 Stellas
weight: 85.1 kg

Rest In Pieces

"Thrown a day off by life", as I didn't manage to get any exercise done before we off for Cardiff and my Mum's 70th birthday party.

breakfast: marmite on toast
lunch, dinner, booze: buffet and lager through the afternoon and evening
weight: no scales on tour

So It Goes

3k treadmill @ 11.8km/h
6k bike hills level 11


breakfast: hash browns, bacon and eggs
dinner: spicy lamb and fried rice
supper: kebab
booze: much lager
weight:83.6kg

Weight in Vein

30 deadlifts, 30 squats, 30 barbell rows, 30 bench presses, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists, brief stretch.

breakfast: egg, sausage, bacon, beans and toast
lunch: chicken and vegetable wrap.
dinner: chilli and rice
booze: 6 Stellas
weight: 84kg

Stitch Up

1km 11.7 km/hr on exercise bike, interrupted by stitch.
12 km exercise bike, hills level 11

lunch: chilli burger and chips
dinner: chicken biriani
booze: 5 lagers
weight: 84kg

9:31:30

A quick swim (fastest time to date) then 10 mins in the sauna easing Muay Thai aches and pains.


breakfast: bowl of chilli
lunch: cheese and onion baguette
dinner: chicken dhansak and vegetable rice
supper: jaffa cakes and chilli
booze: 7 assorted lagers at assorted venues
weight: 83.7kg

Wasting Away

2 hours Muay Thai

breakfast: fried onion, mushrooms, bacon, garlic and parlsey on toast
lunch: KFC zinger, fries, sweetcorn and coleslaw
booze: 5 Stellas
weight: 82.5kg

Lighter

30 squats, 30 bench presses, 19 (heavy) deadlifts, 30 barbell rows, 30 pull ups, 30 shoulder presses.

breakfast: peppers and eggs
lunch: hot dog
dinner: chicken curry with veg and rice
supper: sausage sarnie
booze: red wine, 5 Stellas
weight: 83.5 kg

Bulkier

12 km hills level 11 exercise bike, roundhouse stretches

breakfast: BLT baguette
lunch: chilli dog
dinner: chicken curry, veg and rice
booze: 2 at football, 5 in evening
weight: 84.5 kg

Bulking Up

30 deadlifts, 30 incline bench presses, 30 barbell rows, 30 squats, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists, brief stretch.



breakfast: sardines on toast
lunch: lamb curry and rice
dinner: channa dhal, chicken curry and fried rice
supper: pork pie, baked beans, jammy dodgers
booze: an AbbeyFest of Stella
weight: 84kg

Jog

Early evening jog

breakfast: muesli and yoghurt
lunch: pizza
dinner: tuna pasta
booze: 5 Stellas
weight: 84kg

The Main Event

mid day: 30 deadlifts, 30 squats, 30 barbell rows, 30 bench presses, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists, brief stretch.

evening: social game of 4o over cricket

breakfast: muesli and yogurt
lunch: duck, noodles and oriental vegetables
dinner: sasuages in French bread at cricket
supper: chicken breast
booze: end of cricket to closing time of Stella at Wimbledodon Rugby club
weight: 83.1kg

10:17:32

I'm always aching after Muay Thai Monday nights so - now that my little boy's Thursday lessons have finished for the summer - I have decided to swap my swimming to Tuesdays and take a sauna afterwards. Yesterday's swim wasn't as sluggish as the time seems to indicate as the pool was a lot more crowded than I'm used to.

breakfast: muesli and yogurt
lunch: lamb shawarma
dinner: fish 'n chips
booze: 5 Fosters
weight: 83.2kg

Thai One On

2 hours Muay Thai


breakfast: muesli with milk
lunch: pizza
dinner: chicken, vegetables and rice stir fried with madras curry paste
booze: 2 Stellas
weight: 83.8kg

Road Trip

17.5 km evening bike ride.


lunch: roast beef, roast potatoes, mashed potatoes, peas, cabbage, carrots, gravy.
dinner:chicken, vegetables and rice stir fried with madras curry paste
booze: red wine and uncounted Stellas
weight: 83.8kg

7x3x10

30 deadlifts, 30 squats, 30 barbell rows, 30 bench presses, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists.

Lunch: chilli and rice
Dinner: stir fry pork, vegetables and rice
booze: 6 Stellas
weight: 83.7kg

10:02:55

A lethargic 300 m in the pool and then a 10 min sauna.

breakfast: sausage sarnie avec tomato ketchup
lunch: egg mayonnaise and tomato baguette
dinner: spicy lamb and fried rice
supper: chocolate weetabix
booze: an abbeyfest of Stella
weight: 83.6kg

Porker

12 km hills level 11 recumbent exercise bike. Brief stretching.


breakfast: muesli and yogurt
lunch: smoked salmon, scrambled egg, hollandaise and spinach crepe
dinner: roast pork, brown rice, broccoli and sweetcorn
booze: 2 glasses white wine, 3 Stellas
weight: 83.8kg

Pressing On

30 squats, 30 deadlifts, 30 barbell rows, 30 pull ups, 30 bench presses, 30 shoulder presses, 30 incline sit ups with twists.

breakfast: muesli with yogurt
lunch: tuna, sweetcorn, coleslaw, salad baguette
dinner: Sri Lankan vegetable biriani
booze: 6 Stellas
weight: 83.5kg

On the Treadmill

3km on treadmill at 11.5 km/hr. Hard SMR session.


breakfast: muesli with yogurt
lunch: salt fish and ackee with rice 'n peas and coleslaw
dinner: 2 bagels with ham and mustard, 2 jammy dodgers
booze: 6 Stellas
weight: 83.4kg

Thai Erred

2 hours Muay Thai. Aching legs this morning.

lunch: hot spicy lamb and vegetable wrap courtesy of Gianni
snack: cheese sandwich
dinner: chicken and bamboo shoot Pad Thai noodles
supper: remains of 6 year old's tea
booze: 2 Stellas, red wine
weight: 83.4 kg

More

30 squats, 30 deadlifts, 30 barbell rows, 30 bench presses, 30 shoulder presses, 30 incline sit ups with twists, SMR, 30 pull ups.

breakfast: 2 bacon rolls
dinner: cheese and celery
booze: 2 Stellas, Red wine
weight: 84.0 kg

Cleats

An hour plus mountain biking with Maturin. My first time on cleats. I've uploaded it to MotionBased.

breakfast: fried egg on a slice of bread
lunch: Mum's steak pie
snacks: grazed at the Cardiff Food and Drink Festival
dinner: prawn salad then cheese and cold meats
booze: 6 Stellas, glass of white, and samples at festival.

Worth the Weight

30 squats, 30 deadlifts, 30 barbell rows, 30 incline bench presses, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists.


breakfast: muesli with yogurt
lunch: spag bol (from the caff, thus "old school" with cheddar not Parmesan)
dinner: steak and chips at The Castle.
booze: bitter and stout at The Castle.

All our yesterdays

have lighted fools the way to dusky death

I have been remiss and on the piss for a couple of weeks now.
I am fatter, lazier and more unwell than I have been for quite some time. Guess what ? The pub beckons tonight.
Training, painful, exertive, punishing training starts again next week. I will also cut down on the booze which has poisoned me quite significantly of late !

Stitch in Time

1km on treadmill at 11.4 km/hr. I was aiming for 3 km but I was brought up short by a stitch.
12 km exercise bike, hills level 11
stretching


breakfast: pear
lunch: prawn and egg roll
dinner: chicken and chorizo jambalaya
booze: 5 Stellas
weight: 83.0 kg

Blunt Force Trauma

30 squats, 30 deadlifts, 30 barbell rows, 30 bench presses, 30 pull ups, 30 shoulder presses, 30 incline sit ups with twists.


breakfast: back pudding, fried egg, beans
dinner: take away Kebab
booze: early kick off and all evening strong continental lager
weight: 81.8kg

9:40:12

Swam during a rearranged lesson for the little fella: 9:40:12 which was an improvement on last week.

breakfast: sasusage, black pudding, roast tomato, beans and toast
lunch: hot spicy lamb and vegetable wrap courtesy of Gianni
dinner: tuna pasta, chicken leg, pear.
booze: 5 Stellas, glass of red
weight: 82.3kg

Rock & Roll

Its been a long time since I rock and rolled,
Its been a long time since I did the stroll.
Ooh, let me get it back, let me get it back,
Let me get it back, baby, where I come from.
Its been a long time, been a long time,
Been a long lonely, lonely, lonely, lonely, lonely time.
Yes it has.
Its been a long time since the book of love,
I cant count the tears of a life with no love.
Carry me back, carry me back,
Carry me back, baby, where I come from.
Its been a long time, been a long time,
Been a long lonely, lonely, lonely, lonely, lonely time.
Seems so long since we walked in the moonlight,
Making vows that just cant work right.
Open your arms, opens your arms,
Open your arms, baby, let my love come running in.
Its been a long time, been a long time,
Been a long lonely, lonely, lonely, lonely, lonely time.

Mabey not today, mabey not tomorrow but someday soon and for the rest of your life!

Oriental Duck

2 hours Muay Thai.

breakfast: 2 sausages and roast tomato on toast
lunch: oriental duck, chips, onion rings, peas and salad
snack: pear
booze: 4 Stellas
weight: 81.6kg

N'awlins

15km hills level 11 on exercise bike

breakfast: 2 chicken wings
dinner: chicken and chorizo jamabalaya
booze: 8 Stellas
weight: 82.7kg

Yo-Yo

30 deadlifts, 30 squats, 30 incline bench presses, 30 barbell rows, 29 pull ups, 30 shoulder presses, 30 incline sit ups with twists. Brief stretching.

breakfast: suasage, egg, bacon, beans and toast
dinner: chicken biriani
snacks: super noodles
booze: 6 Stellas
weight: 83.1 kg

R&R

Thrown a day's rest by life, as I had to collect an ear-infected New Ninja Bomber from school at 10 am then look after said invalid for the rest of the day, and was prebooked for AbbeyFest in the evening.

In summary, did no exercise, ate like a horse and drank like a fish but lost over a kilogramme. Go figure.

breakfast: sausage and onion salad sandwich and chocolate wheetabix
lunch: tuna and sweetcorn baguette
dinner: Garfield fix-up
supper: chocolate wheetabix
booze: Abbeyfest evening worth of Stella
weight: 81.7kg

Weight and Time Up

Swam 300m in 10:09.68 while Ben had his lesson then did drills. I wonder if I missed a lap or something when I posted a so much better time last week?

breakfast: popadoms with onion salad and mango chutney
lunch: steak and onion pie
tea: double BK Whopper
snack: scone and 2 chocolate hob nobs
booze: 2 Stellas
weight: 82.9kg

Carb Loading

3km treadmill 11.3 km/h
6km exercise bike, hills level 11
SMR, roundhouse stretches


breakfast: porridge with salt and lemon (my own invention)
dinner: one and a half birianis as I ate what Paul didn't finish as well as my own
booze: 4 Stellas, red wine
weight: 82.8kg

"Deadlifts" is right

23 deadlifts, 30 squats, 25 bench presses, 30 barbell rows, 27 pull ups, 30 shoulder presses, 30 incline sit ups with twists.


breakfast: marmite on wholemeal toast
tea: remains of chicken, chips, and brocolli uneaten by son and friend
dinner: 2 jerk chicken thighs
booze: 4 Stellas, red wine
weight: 81.8 kg

Tired

Exhausted actually but that is not through any beneficial physical exertion. Lack fo sleep and a heartbreaking campaign of body poisonong is what is happening here. I wonder how long I can possibly keep this up ?

Thai for 2

2 hours Muay Thai - Raybs turned up as well.

breakfast: egg mayonnaise in a wholemeal pitta
dinner: vegetable fried rice with pork
booze: 3 Stellas, glass of red wine
weight: 81.8kg

Just a few

There comes a time in every mans life when he has to sit back and take stock. I assimilated this only last night only stock was not on the menu !
Half past four, when I left the bar was when I recalled my promise to go to the gym. I wonder if today will afford the opportunity ?

Big Yourself Up

15km hills level 11 on exercise bike
SMR


breakfast - Rehab big breakfast
dinner: jerk chicken, rice and vegetables
booze: 5 Stellas, red wine
weight: 81.5kg

Bender

27 deadlifts, 30 squats, 30 bench presses, 30 barbell rows, 30 pull ups, 30 incline sit ups with twists. Chest stretches.

breakfast: sausage, black pudding, bacon, beans, mushrooms, scrambled egg and toast.
booze: all day lager frenzy
weight: 81.4kg

Human Bean

3km running machine 11.2 km/h
20 mins exercise bike hills level 11
stretching


breakfast: baked beans and black pudding.
dinner: cold meats and olives then steak and chips with chilli jam
booze: evening out with John and Jo worth of Stella and wine
weight: 82.7 kg

9:32:99

Swam 300m in 9:32:99 while Ben had his lesson which was another big improvement, then did lengthe of breast stroke until the end.



breakfast: fruit juice
tea: Burger King double Whopper
booze: 4 Stellas
weight: 82.6kg

The Twist

30 deadlifts, 30 squats, 28 incline bench presses, 30 barbell rows, 30 pull ups, 30 incline sit ups with twists.


breakfast: sweetcorn fritters with black pudding
dinner: satay and pickled vegetables followed by beef rendang and rice
supper: kebab (tsk tsk)
booze: 5 Stellas bottle of white
weight: 83.1 kg (tsk tsk)

The patron saint of quality footwear

You know I said I was going for a lunchtimer yesterday ?
Well, in a way, I did.
I had intended to go to the house of pain but instead I went to the Plough and Harrow! I stayed there for half a dozen with Dave White and then regrouped in Skewen for an assault on the booze fridge which was celebrated in traditional style with a nourishing Ruby !
Beers a go-go - the only semblance of training was a discussion about Chi-Running with Dave who is himself something of a Dustin Hoffman going to the Dentist.
Apparently I have to increase bone density if I am going to complete the Swansea 10K without injury. I had a more general approach to increasing density yesterday afternoon and evening and I feel as though this will have to continue with a full monty breakfast shortly !

Eleven. Exactly. One louder.

25 mins exercise bike, hills level 11.
10 mins XTPro
3x10 left and right oblique raises then prone cobra on same equipment
3x10 curls and tricep extensions with 10kg dumbbells



breakfast: porridge with dried apricots
lunch: tuna and sweetcorn baguette
dinner: egg mayonnaise and sausage in a wholemeal pitta
booze: 6 Stellas, one glass red
weight: 82.2 kg

Muay Way

2 hours Muay Thai

breakfast: serdelki in a wholemeal pitta
lunch: KFC Wrapstar
dinner: jerk chicken thighs with cauliflower and broccoli
booze: 2 Stellas
weight: 82.6kg

Artie Fufkin

Kicking Arse !
I enjoyed a Friday afternoon and evening on the pop though the afternoon did involve 3.5 hours of walking around Cardiff so that counts as exercise. The rest of the weekend was taken up with panic and running hither and yon so, in essence, I had 3 days of R&R.
Back to the fires of training last night to continue forging forward with some semblance of fitness.
Bike level 11 (in all honesty that was merely a tribute to Nigel Tuffnel even though this one actually goes to 20 !)
20 Pull ups (unassisted), 20 Right and left dumbbell clean and press (18Kg), 30 dead lifts (70Kg), 10 press ups and then just 5 minutes on the cross trainer.
A lunchtimer is on the cards for this very day !

No Discipline

7.5 km exercise bike hills level 10, stretching, sit ups

food: munched serdelki sausage with mustard all day then sneaked a Mars bar and a Cadbury mini roll
booze: sipped Stella all day
weight: 82.0 kg

Roundhouse

3km treadmill 11.1 km/h
30 bench presses, 30 barbell rows, 34 deadlifts, 30 squats, 30 pull ups, 30 incline sit ups.
100 thai roundhouse kicks on heavy bag (alternate 5 sets of 10 each leg)

breakfast: mixed vegetable frittata
dinner: Sri Lankan chicken byriani
snacks: kit kat, pork scratchings
booze: red wine, 4 Stellas
weight: 82.0 kg

XTPro

SMR
10kg exercise bike hills level 10 (but with at new weight and age)
stretching
5 mins XTPro - caught a glimpse of myself in the mirror after that and the pattern of sweat it induced looked like a bra. Not the look I was aiming for.

breakfast: mixed vegetable frittata
dinner: kebab
booze: Friday night out worth of lager
weight: 82.2kg (changing units for the last charge to 80kg)

Day # 4 ( Pub ! )

I'm back in the saddle again
Out where a friend is a friend
Where the longhorn cattle feed
On the lowly gypsum weed
Back in the saddle again
Ridin' the range once more
Totin' my old .44
Where you sleep out every night
And the only law is right
Back in the saddle again

I went to the gym first - 4.5Km run, 30 minures bike, hills, level 10.

What's the Time?

500m swim while Ben had his lesson. No time as I forgot my watch.

breakfast: porridge with chopped apricots
lunch: tuna and salad baguette
dinner: Burger King large Whopper
booze: 4 Stellas
weight: 12 st 13

Day # 3

A walk in the park - just as predicted.
Rather strangely when taking a gander around the shop before work this morning I was struck and taken aback by all of the wonderful deals currently on offer in the Beer and Wine aisles !
One would be a fool not to take full advantage of such attractive offers !
I managed to leave with bread, milk and detergent but I fear that I may have to return !!
I did exercise yesterday but time constraints were such that it was more to maintain momentum rather than to achieve any benefit.
15 minutes bike, 15 minutes X-trainer, 10 bench presses and that was that !
I will exercise again tonight but then I will be drawn to the pub !

13 Stone Tumbles

breakfast: porridge and chopped dried apricots
lunch: 2km treadmill @ 11.1km/h; 7.5 km exercise bike @ hills level 10; SMR calves, inner thigh stretches
tea: social cricket
dinner: post-cricket social barbecue
supper: tin of pichards in a wholemeal pitta
booze: 5 social post-cricket Stellas
weight: 12 st 12

Day # 2

No booze - very little in the way of fingernails left - but another day off the sauce achieved !

Training involved 20K on the bike, 3K run, 3K X-Trainer and 50x40Kg Military presses. After a shower I found myself standing at the bar without any concept of how I got there ! I was like the shop owner from Mr.Benn ! When I roused myself from this daydream I turned on my heel and slipped away leaving confused bar staff in my wake.

Try a Dry Tri

Thrown a day off training by life yesterday as I had to stay at home for the afternoon waiting for a plumber and take the New Ninja Bomber to the new Fantastic Four movie in the evening.

Yesterday's Fuel - just a Burger King Tuna Salad
Booze: None
Weight: 13 st 0

Progress or Remission

Muay Thai with Woytek. Normally my right ankle hurts after Muay Thai. This morning both my ankles hurt. Does that mean I'm getting better or worse?

Yesterday's Fuel
breakfast: BLT Baguette
lunch: lamb shawarma
dinner: jerk turkey and sweet potato
booze: 3 Stellas, 3 Screwdrivers
weight: 13 st 1

Day # 1

No Booze ! I mean like none ! All day, all night. As dry as a bone, like footwear in the desert, a yard from the Sun, 24 hours of Alum, sand and sawdust. In short ~ alcohol free.

I popped to the house of pain for a jaunt on the bike and a boy's Agoge Spartan. Less than an hour in all but I still felt worthy after completion. Under normal circumstances I would have celebrated with a Brewski. This will not be a normal week on that front.

Rethink

Friday afforded a rare opportunity for a quiet meal and a drink. Mambo for cocktails was followed by Elio's ( Casual Style - Serious Dining ). My training involved consuming quite enough to fill an Olympic sized pool in which one could comfortably complete a 500m swim.

Saturday morning found me at work in the garden and on the decking - erecting rails this time ! That turned into another day of rest.

Fathers day was as hectic as ever and did not allow time for the gym.

My plan for the week is to hit the gym and leave the bottle alone until Thursday at the very latest !

From the sublime to the ridiculous

Body Combat class

SMR

30 bench presses, 30 barbell rows, 34 deadlifts, 30 squats, 30 lats pull downs, 30 barbell shoulder presses, 30 incline sit ups.


breakfast: porridge with honey
lunch: Indonesian spicy lamb with fried rice.
dinner: jerk turkey with sweet potato, broccoli, and spring onion mash
booze: 3 Stellas, red wine
weight: 13 st 2

Ram Muay

3km on the running machine at 11km/h.
15 km on the exercise bike hills level 10.
3oom swim.
A Virtual Reverse Afan Forest Off Road Novice Triathlon in other words.

breakfast: 2 sausages, 2 eggs, chips and beans at the Commonwealth Cafe
lunch: Thai food at the temple
dinner: 3 sandwiches from a garage on the motorway
booze: 5 Stellas at the fights
weight: 13 st 2

The "204"

Upped my weights for 30 bench presses, 30 barbell rows, 27 deadlifts, 30 squats, 30 pull ups, 27 barbell shoulder presses, 30 incline sit ups.


breakfast: soft cheese and smoked salmon in a wholemeal pitta
dinner: bolognaise
booze: 8 Stellas
weight: 13 st 4

I stood there absolutely Agoge !

Lunchtimer today - good for the soul but less good for the timesheet !

15 minutes of cycling, stretching, warm up followed by an Agoge of only little boy stature. I have some way to go before I reach the full 300 rep Hoplite status !!

Wasted and Wounded

I ended up dropping the box jumps from the schedule as there was no suitable surface upon which to leap. I was not overly disappointed with that turn up for the books !

I managed to complete two circuits of the rest of the Agoge and finish off with 20 minutes on the X-trainer before retiring to the comfort and solace of the pub where I ate and drank my fill in the certain knowledge that I had earned it !

Initially I felt proud of my exertions though my back slapping was halted rather abruptly when a geezer wandered in and reeled off around 50 pull ups and 50 dips with around 50Kg weights suspended from a rope around his waist ! I have some way to go after all !

9:59:32

I swam as usual while Ben had his lesson and got my time down to under 10 minutes (9:59:32) before finishing off with drills, so I have hit the target I set myself on May 25. I have celebrated by creating a label - Swimming - that I can use to link aquatic posts.



Yesterday's Fuel
breakfast: marmite on a muffin
dinner: BK large Whopper and fries
booze: 4 Stellas
weight: 13 st 1

Name The B Movie Competition

My plan for today.

10 x Pull Up's
10 x Dead Lifts @ 40Kg
10 x Push Up's
10 x Box Jumps
10 x Floor Wipers with 40Kg Bar
10 x 14 Kg Barbell Clean and Press ( per arm Barbell touching floor
between reps )
10 x Pull Up's

The B movie is of course called ????

After that I may have a little cycle or perhaps a X-train. I may even follow it with a dive in the pool ?
Those are all possibilities but there is one certainty for this Thursday evening - The Pub !!

Another Day at the Office

30 bench presses, 30 barbell rows, 30 deadlifts, 30 squats, 30 pull ups, 30 barbell shoulder presses, 30 incline sit ups.

breakfast: wholemeal muffins with soft cheese and smoked salmon.
dinner: Colombian Food
booze: evening out worth of lager and red wine
weight: 13 st 3

Even Stephen !

Back to the futility of resistance yesterday after work. By way of a change and a warm up I did a cheeky 20 minutes on the bike with a little but of stretching as I went along. This was followed by some shoulder work in an attempt to assist the levelling of ability.
I punctuated the pushing and pulling with a study of the exercise regimes, utilising an inflatable gym ball, which are dotted about on the wall.
I will give them a whirl but any such campaign will have to start when the room is relatively empty until such time as my balance and timing improves.
Rounded off with a splash about in the pool.
I am going to make a concerted effort to limit the frequency of my boozing. The amount per outing will remain constant, of that I am quite sure, it is the frequency which is my first target !

Softcore

hour core stability and flexibility

breakfast: soft cheese and smoked salmon on wholemeal muffins
dinner: portk chop, carrots, green beans, peas and sweetcorn followed by pear
snack: toast
booze: 6 Stellas
weight: 13 st 2

Every little helps

Just back from a cheeky half an hour of resistance work. I will have to design a little routine and keep a note of my progression and pitfalls.
I am quite some distance from the "300" workout at the moment but it is a goal ( perhaps a Don Quixote dream ) to aspire to !
Aerobics could be on the cards later - be it a little swim or a jaunt on the cycle. Nothing too drastic at this repeat of the early stage !

My limbs ache

2 hours Muay Thai

breakfast: diced pear in porridge
lunch: Sainsbury super naturals vegetable pasta
dinner: tuna, ricotta, and tomato sauce with wholemeal pasta
booze: 3.5 Stellas
weight: 13 st 3

Pain Again

I have fostered a new determination and I will return to the weight room later today. I was appalled at the comparative weakness of my left shoulder yesterday - an old rugby injury which I suspected had all but fully resolved. How wrong I was !
I have not shifted any weights for years and the uneven distribution of strength, dexterity and ability is now more manifest than I have ever known.
Pull up beam and parallel bars are in order for some little while - then I will have a shot at the Kettlebell !
Resistance training before lunch and perhaps the odd aerobic session in the morning or the evening seems the way for me at the moment !

Pain

It has been too long - now it has become time for pain, for burning limbs and exhaustion !!
I will pop to Tesco's first !

Pressed for Time

30 bench presses, 30 barbell rows, 30 deadlifts, 30 squats, 30 pull ups, 30 barbell shoulder presses, 30 incline sit ups, roundhouse stretches.

Yesterday's Fuel
breakfast: hoi sin chicken and noodles
lunch: chicken and cauliflower
dinner: chicken biriani
weight: 13 st 3
booze: 3 Stellas, red wine

Stitch

exercise: ran 3km swam 300m cycled 12.5 km. Runing and swimming first thing in the morning, and cylcing while Ben had a drawing lesson in www.arttes.co.uk.

food: chicken leg, pears, bananas, peking duck pancake

booze: 3 Stellas, red wine

weight: 13 st 0

Core Blimey

An hour of core stability exercises.


breakfast: vegetable frittata, toast, fruit juice.
lunch: banana
dinner: steak and mushrooms
snack: pear and chicken wings
booze: red wine
weight: 13 st 2

Swab the deck landlubber !

I appear to have synchronised with elder Ski. I too made a splash yesterday and used the floats to hone arm and leg techniques to graceful perfection.
I am so very poor at swimming it beggars belief !
Exercise for the weekend will entail finishing the decking off completely ( other than lights ! ) and levelling areas of the garden as best I can without having top festoon the place with retaining walls !
BBQ and spadework tonight. I will have to put off any drinking until I have had my wicked way with the chopsaw currently at bay in my garage ! I would not like to be a breeze block or a piece of wood in my garden when I fire up that baby !!

Bobbing Along

Swam 300m in 10:09:41 (just over 23 seconds than last time) while Ben had his lesson. After that I tried some drills with floats alternating lengths on arms alone and lengths on legs alone. I am very very slow on just legs, that is an area to address.

Yesterday's Fuel
breakfast: vegetable frittata
lunch: banana
tea: KFC Zinger tower burger meal
snack: banana
booze: bottle of white wine
weght: 13 st 2

Liquid Lunch

Yesterday I had occasion to attend a fare-the-well luncheon thrown in honour of a staunch Unionist and a good man to boot !
My initial intention was to drive too and from the Gig but with the bus services being so very cheap and reliable it was churlish to completely abandon the idea of having a little drink to assist in preventing any hint of choke when eating.
It is sufficient to say that I fully availed myself of the opportunity I had presented myself and tucked in to the liquid with gay abandon for the whole afternoon.
It is also sufficient to say that this had a limiting effect upon my training for the day !

Any Old Iron

30 bench presses, 30 barbell rows, 30 deadlifts, 30 squats, 30 pull ups, 30 barbell shoulder presses, 30 incline sit ups, roundhouse stretches.

Yesterday's Fuel
breakfast: bacon sarnie
dinner: red red and Ghanian meat stew
booze: evening out's worth of Stella and red wine
weight: 13 st 1

Unstable

An hour core stability with Gordon

Yesterday's Fuel
breakfast: vegetable frittata
tea: Burger King
supper: vegetable frittata
booze: 5 Stellas, half a red wine
weight: 13 st 1

Put the pain in a box

Two hours Muay Thai last night. Tuesday morning's shower ritual is now checking my body for new bruises. I am seldom disappointed.

Yesterday's Fuel
breakfast: none
lunch: cornish pasty
dinner: jerk pork chop and cauliflower
booze: 4 Stellas
weight: 13 st 3

In a Nick Stylee !

Digging, filling 9 wheelbarrows, dumping earth. Same with 2 barrows of rocks.

Yesterdays Fuel.
Breakfast : Kenco
Lunch : Tuna'n Slaw Sarnie, Chili con Carne pastry.
Snack : Burger in a bun and a Hamlet
Dinner : Rocket and Braised Fennel with Garlic, Rosemary and Olive. Garlic Bread. Spirali and a Bologna's sauce. Apple Turnover. Artichoke hearts, sun dried Tomato's, roast mixed peppers in Olive oil. Parmesan Cheese.

Booze : ( wait for it ........ ) None !

Weight : I would not like to even hazard a guess ! Though I am confident that I too am in excess of the 13Stone mark !

All Hands on Deck !

Whilst I neither ran, nor lifted a weight nor pushed a peddle this weekend I do feel as though I have exercised, trained and learned.

Nothing like physical labour to build up a thirst and a crate of Bow or two to quench it !

The Decking is now, finally, taking shape. The area dug out, the foundations laid, the frame constructed and the platform is down. Just the spindles, bannisters, fencing, side panels, garden levelling, lawn laying, plant and tree potting, garden design and shaping, chipping laying, the building of a summer-house designed shed, laying of ornamental flagstones and the design and construction of a central fung-shui water feature to do and we will be there or there abouts !!

Looks like I am going to have quite a few Bows in the hot sunshine of summer before I return to the gym in ernest !!

It all adds up

30 bench presses, 30 deadlifts, 30 barbell shoulder presses, 30 pull ups, 30 leg presses, 30 barbell rows, 30 incline sit ups, roundhouse stretches.

breakfast: corned beef pasty
lunch: sweet chilli chicken and vegetable fried rice

dinner: oat cakes and stilton
snack: cereal and fruit
booze: red wine, 2 Stellas
weight: 13 st 6 (tsk, tsk)

Relaxing in the garden

exercise: laying 30 square metres of decking
breakfast: barbecue surplus chicken and sausage plus a banana and an apple
dinner: bolognaise with penne and garlinc bread
booze: 30 sq m of decking worth of beer breaks
weight: no scales on tour for the last time on this trip.

Faster Pussycat

Broke 30 minutes on the standard Cardiff run for the first time since Triathblog was born.

Yesterday's Fuel
breakfast: bacon rolls
dinner: Barbecue at the Howells
booze: one barbecue worth of Stellas - 7:30pm until after midnight.
weigh: no scales on tour.

Bog Standard

Standard Cardiff 3 mile run.


breakfast: bacon baps
snack: crisps
dinner: sasuages, leeks, greens and carrots
booze: 5 Stellas

Spade of destiny !

No exercise in the gym once again ! Man Oh Man I am a lazy bugger !
I found fitness solace in the garden slinging a spade, a breaker bar, a hammer and a drill for the best part of 7 hours yesterday and a few hours dotted about over the last few days.
The concrete should be set by the time I get home today. That leaves only a couple of strengthening beams to bolster the already solid frame and away to go with the decking boards themselves !
I rounded the exercise session off with gallons of Bow and very little in the way of sustenance while Nick ran, cycled, ate and slept. I fear the worst for the Argoed !

Fallin' on my head

16 or so km on the bike in the pouring rain.

Yesterday's Fuel

breakfast: 2 bacon cobs
lunch: bagel with salami
dinner: Mum's steak pie, mum's meatloaf
Vegggies? We don't need no stinkin' veggies!
booze: 4 Stellas
weight: no scales on tour

booze: none

30 bench presses, 30 deadlifts, 30 barbell shoulder presses, 30 pull ups, 30 leg presses, 30 barbell rows, chest stretches, roundhouse stretches.


Yesterday's Fuel
breakfast: bacon and mushrooms with toast
lunch: KFC Zinger Tower Burger
tea: pork chop and cauliflower
M4 Pit Stop: Hoi sin duck wrap, grapes and melon
night cap: Mum's steak pie
booze: none
weight: no scales on tour

Signed Worried of Skewen

There is a growing concern amongst those who care about me that if I drink at the same breakneck pace that I have done in the recent past I will shortly and surely be dead !

I cannot decide if that is a sobering thought or one which makes me think that I need a drink !

Temperate week ahead, that could in itself cause some troubled waters.

On an exercise front my exertions of the weekend were limited to labour in the Garden. The decking frame should be completed later tonight and it is plain sailing from there !!!!

courteous and receptive to courtesy

“Life is not so short but that there is always time for courtesy”

breakfast: bacon sarnie courtesy of A Welsh Born Icon

lunch hour: core stability courtesy of Gordon

teatime: mutton and vegetable curry, ox-tail, potato salad, rice 'n peas, and coleslaw followed by rum cake courtesy of Garfield. Free glass of pinot grigio courtesy of Gianni.

dinner: 2 hours Muay Thai courtesy of Kru Johnny

night cap: 3 Stellas courtesy of Venus

weight: 13 st 2 courtesy of Salter scales

Different Class

Body Combat class in Virgin Active, then 300m swim 10:33.62.

Fuel
Calzone and salad
Booze: 5 or 6 Stellas and half a red wine
weight: 13 st 2

Australia 29-23 Wales

They've got TVs built into the exercise machines in Virgin, so I watched the rugby there yesterday.
First half: 30 mins run at 10km/hr
Half time: stretching
Second half: 12.75 Km hills level 10 on the bike.

Completely drained mentally, physically and emotionally as a try with the last move of the match from replacement Stephen Hoiles denied Wales a first win over the Wallabies in Australia since 1969.

Yesterday's Fuel:
breakfast: steak and bubble 'n squeak
snack: mint chocolate chip ice cream
dinner: corned beef hash
booze: 5 Stellas, half red wine
weight: 13 st 4

Pizza the Action

30 bench presses, 30 deadlifts, 30 barbell shoulder presses, 30 pull ups, 30 leg presses, 30 barbell rows, 30 incline sit ups, chest stretches.
Fuel
breakfast: sardines on taost
lunch: Pizza Hut all you can eat buffet
dinner: cereal bar and bananas
booze: 4 Stellas, red wine
weight: 13 st 0

Funk

I must be in one as, yet again I have failed to do any meaningful training.
This apathy must be turned to ardour if I am going to complete the August rematch !

"Your fans out there deserve a rematch!
It ain't gonna be no rematch!"

Ironman

Swam 500m while Ben had his lesson yesterday. My new Timex Ironman watch told me that I did the first 300 in 10 mins 45 seconds. My initial target is to get that down to under ten minutes.
Yesterday's Fuel
breakfast: sausage sarnie
snacks: bananas
dinner: XL Burger King Whopper and fries
booze: 4 Stellas
weight: 13 st 3

Plumbing the depths

As if I was having a nudge in the ribs to turn up the pace Rocky Balboa has just been released on DVD. It must be a sign, there can be no other plausible explanation ! Can there ?

Straight from work to the training centre of excellence to get on with a virtual Tri then to the centre of drinking excellence for a genuine, real, good old fashioned knees up ! Knee raising is, of course, a very useful aerobic exercise, particularly for the Triathlete !

Walk Alone

3km treadmill 10.3 km/hr.
SMR
20 mins exercise bike hills level 10
stretching


Yesterday's Fuel
breakfast: egg mayonnaise and sausage sandwich with tomato and red pepper relish
dinner: nachos, chilli, guacamole, sour cream and jalapenos
booze: how ever much lager one drinks between the end of work and the end of the European Cup Final
booze fuelled snack: sausage and jaffa cakes
weight: 13 st 1

A little fishing accident on R&R, sir.

Events threw me a day off training yesterday. I was just setting off on the bike when I got a call asking me to pick up the new ninja bomber from school, as he was feeling off-colour.

Yesterday's Fuel
breakfast: spinach and potato tortilla with hot sauce
dinner: sausages and chips
booze: 4 Stellas, Red wine
weight: 13 st 0

It's a wrap

Two hours Muay Thai class last night. Have now invested in my own wraps. Succeeded in aggravating my ankle and elbow again.

Yesteday's Fuel
breakfast: bubble 'n squeak with a fried egg
lunch: tuna and sweetcorn baguette
snack: banana
booze: 3 Stellas
weight: 13 st 3

Fork 'n Spadework

Back in the Spartan Garden last night. Almost there on the digging front, plants transplanted, lights shifted. Time to start on the concreting and the building of a decking base.
I am missing out on gym-time because of the excesses of the weekend and the outdoor life but I have avowed to make a glorious return tomorrow morning !
Today I will be at St. James Church then The Welcome then The Barn. The gym would be a welcome substitute in the circumstances.
Arrangements are formulating for a scout around the Afan Argoed Triathlon Trail. That should spur my return to training !

Same Again

3km at 10.2 km/h on the treadmill
SMR
15km hills level 10 on the exercise bike
stretching
300m swim

Yesterday's Fuel
breakfast: marmalade on toast
dinner: chicken, cauliflower and tomato curry with rice
booze: 2 kronenbourg, 2 Fosters, 2 Stellas, red wine
weight: 13 st 2

The Worst Possible Preparation.

Thursday - Pub.
Friday - Pub / Hotel / Pub.
Saturday - Pub / House Party.
Sunday - Pub ( for a carvery ) / Home for a rest / Pub for more poison.

With August just around the corner and certain others already bossing the Virtu-tri and honing for speed and stamina I think it is time for a radical rethink of regime !
I will not be going out until Tuesday this week !!!

Virt Y'All

3km at 10.1 kn/h on the treadmill
SMR
15km hills level 10 on the exercise bike
stretching
300m swim

Yesterday's Fuel
breakfast: mushroom and spinach scrambled egg on toast
dinner: chip shop chicken curry and chips
booze: 1 Fosters, 5 Stellas
weight: 13 st 3

Wrist Action

Did an hour with Gordon yesterday on core strength and flexibility. He also explained how I had hurt my elbow with imperfect deadlift technique. It seems that when I retract my scapula I should rotate my shoulders and elbows towards my body and my wrists outward.

Yesterday's Fuel
breakfast: egg mayonnaise and sausage sandwich with tomato and red pepper relish
dinner: chicken, cauliflower and tomato curry with rice
booze: 6 Stellas
beer fuelled snack: chocolate digestives and a pear
weight: 13 stone 5

Programme 4

Check it out ! The Title is a link.
We have just enough time to grow our hair, grab a bottle o' Jack, restring the BC Rich, kick the Missus out and ROCK !
Perhaps I should get out a bit more ? But not on a Saturday for the next few months !