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