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