My Myo My Mayo

30 mins recline bike hills level 11
Self Myo-facial Release legs

muesli
chicken, bacon and mayo sarnie
prawns & avocado
beef wellington

mucho vino
13 st 2

Up to scratch

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg cable bar face pulls
30 Captain's chairs
3 x 10 30kg cable bar pushdowns
3 x 10 20kg front squats

bridge, squat and kneeling stretches, bow

home made pork scratchings
tuna and sweetcorn pizza

5 Stellas
13 st 7 last year 13 st 12

Hitting the wall

15 mins recline bike hills level 12
standing stretches

15 mins recline bike hills level 11

(lack of energy due to no carbs yesterday?)

roast pork

mozzarella, pesto and roast pepper sarnie
pasty on the hoof
restaurant curry
Guinness and white

13st 7 last year 13 st 10

A Bridge Too Far?

10 30kg, 40kg, 50kg, 60kg bench
3 x 10 deep 20kg front squats
3 x 10 305kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar curls 12.5kg on each end of metal sleeved bar

squat and kneeling stretches, first wrestler's bridge for many a year

roast pork and crackling
4 cans Stella
13 st 4 - last year 13 st 11

A bit parky

30 mins cycling round park (GPS).

bubble 'n squeak with bacon
pasta with cauliflower and stilton

too much wine
13 st 5 last year 13 st 12

Yesterday

Sun salutation
16kg kettlebell workout
Christmas Dinner
stilton
much wine
13 st 4

Today is Tomorrow

30 mins recline bike hills level 12

standing stretches

sprout and lamb curry
red and lager
13 st 2

There is a tomorrow

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

squat stretch, kneeling stretch, bow

steak, chips, mushrooms
lager, red
13 st 4

There is no tomorrow

standard Cardiff 5K (GPS may follow)
stretched legs up stairs

bacon rolls
pork and veg and rice type thing

red and lager
13st 6

All the trimmings

standard Cardiff 5K (GPS may follow)
sun salutation
bacon rolls
Christmas Dinner
much wine and lager
NSOT
last year 87kg

NSOT

yada, yada,yada ... no time to train
southern Indian curry at Punithas
5 or 6 lagers
no scales on tour

cardio in the snow

30 mins recline bike hills level 12
squat stretch, kneeling stretch, bow

tuna and cucumber sarnie
tighten-up Christmas Dinner

lager and wine
13 st 4 - last year 13 st 7

Sagacity

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
10 20kg, 10 40kg, 10 60kg bench press
3 x 10 10kg on each end metal sleeve ez bar preacher curls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

Commonwealth Cafe Big Breakfast
turkey, sage & onion, and cranberry sarnie
pork chop and chips

13 st 6 - last year 13 st 7

curry on

2 x 15 mins recline bike hills level 12
squat stretch, kneeling stretch, bow

tuna and sweetcorn baguette
curry out

lager/red
13 st 6 last year 13 st 10

Festive Restive

loads of lager and Thai food

No exercise.

13 st 6 last year 13 st 10

All white on the night

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


standing stretches


tuna, may and cucumber sarnie
chicken biriani
smarties

2 whites
13 st 5 last year 13 st 8

quality

30 mins recline bike hills level 12
squat stretch, kneeling stretch, (both with rod held on shoulders behind back), bow

corned beef hash
quality street

lager, white
13st 5 last year 13st 9

Easy Does It

10 20kg, 10 40kg, 10 60kg bench press
3 x 10 50kg squat
3 x 10 40kg seated pulley row on machine
3 x 10 10kg on each end metal sleeve ez bar curls
3 x 10 8kg (l/r) Arnold presses
30 35kg kneeling cable crunches

standing stretches

steak, chips, broccoli, pepper sauce
sweets
2 red
13 st 2 -last year 13 st 8

182 pounds

30 mins recline bike hills level 12
squat stretch, kneeling stretch, (both with rod held on shoulders behind back), bow

cheese and ham sarnie then grapes
pepperoni pizza

6 Stellas
13 st 0 - last year 13 st 6

Oh my ears and whiskers

Swam a very quick few lengths during the bomber's lesson, but mostly had to look after his mate's little sister. Similarly did a little skipping during his muay Thai. Otherwise too busy to make space for "official" training in my schedule.
keema peas
1 red
13 st 2 last year 13 st 4

Who's Bad?

8 kg dumbells
3x10 incline bench press
3x10 flies
3x10 l/r Arnold Presses
3x10 tricep extensions
3x10 curls (l/r)
3x10 lunges

cheese and red pepper sarnie
banana
take away kebab
crunchie

5 or 6 lagers
13 st 4 last year 13 st 8

12

30 mins recline bike hills level 12
squat stretch, kneeling stretch, (both with rod held on shoulders behind back), bow

hot dog sausage and cucumber sarnie
roast chicken, chips and garlic mushrooms

1 red, 1 white
13 st 3 -last year 13 st 9

Bad Bach

8 kg dumbells
3x10 l/r Arnold Presses
3x10 tricep extensions
3x10 incline bench press
3x10 flies
3x10 curls (l/r)
3x10 lunges

standing stretches

(Note to self: dumbell lunges are a good exercise as my bum hurts this morning.)
green curry and rice with plenty fruit and veg
Tesco ploughman's wedge

5 lagers
13 st 4 last year 13 st 9

triple tipple

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

brunch triple pack sarnies
liver and onions with colcannon

red
13 st 7 - last year 13 st 10

Poor Me

Desultory 16kg kettlebell workout due to bad back
Sun Salutation

MacDonald's burger
pasta with chorizo, roast peppers and mozzarella

2 reds
13 st 4 last year 13 st 8

Keener Keema

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

mozzorella, pesto and roast pepper sarnie
pear
scotch egg
keema veg

3 Stellas
13 st 2 last year 13 st 8

Back off

Woke with a bad back and a busy day that demanded pre work training.

All I could do was 8kg dumbells (curls, triceps, incline bench, incline flies, lateral raises, and rows) and a sun salutation.

lamb chops and salad

red
13 st 3 last year 13 st 10

mushy

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

ham and pesto sarnie,
red grapes
trout, mushy peas, chorizo

1 red
13 st 4 - last year 13 st 10

getting restive

no training

tuna and sweetcorn baguette
chicken dhansak, sag aloo, pulau rice

5 lagers
13st 5 - last year 13 st 9

lotto

3 x 10 50kg bench
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg on each end metal sleeve ez bar curls

standing stretches

ham sarnie
red grapes
paad thai

half red
13st 7 same as last year

Early in the morning

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

chicken, potato, spinach and olice frittata with tomato sauce
keema peas

3 stellas, 1 white
13 st 6 - last year 13 st 7

sloth

A day off from pure sloth.
pasta, lager, wine, TV
13st 5 last year 13st 9

Face it

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns

standing stretches

hamd and leaf sarnie
red grapes
crisps

lager
13 st 2 -last year 13 st 9

Pizza the actions

26mins recline bike hills level 11 (machine kicked me off)
squat stretch, kneeling stretch, bow, dog

bacon, chicken, mayo and leaf sarnie
Pizza Hut

1 red
13 st 2 - last year 13 st 8

Knees Up

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 7.5kg on each end of metal sleeved ezbar preacher curls

standing stretches

tuna sweetcorn baguette
take away kebab

pub footy of lager
13 st 5 last year 13 st 9

Checking Kiev

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

bacon, chicken, mayo and leaf sarnie
bolognaise sauce incl aubergine and courgette

3 stellas
13 st 6 - last year 13 st 11

Not Paad at all

3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg on each end of metal sleeved ezbar preacher curls
standing stretches
3x10 50kg incline bench presses



bacon sarnie
paad Thai
Pastie

much lager
13 st 7 last year 13 st 9

decoupled

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

bacon sarnie
corned beef hash and corn

coupla stellas, red, white
13 st 3 - last year 13 st 10

Wait Up

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns

standing stretches

bacon, egg, beans, bread & butter
chicken, chips and peas
Brazillian chicken soup

13 st 5 last year 13 st 9

2 for just the 1

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

ham and mustard sarnie
steak and mushrooms, slice bread, grapes, cheese straws
satsuma

2 reds
13 st 1 -last year 13 st 9

Packed Lunch

2 x 10 12.5kg bilateral cable crossovers
1 x 10 10kg bilateral cable crossovers (strict)
3 x 10 7.5kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

standing stretches

ham and mustard sarnie
fruit salad
tuna and sweet potato fishcakes and peas

1 red
13 st 3 - last year 13 st 7

fishcakes, crisps, Mars bar, lager, wine

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

fishcakes, crisps, Mars bar, lager, wine
13st 4 - last year 13 st 8

Habit is a cable

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

standing stretches

aubergine, sweet pepper, mozzarella and pesto sarnie
keema peas, crisps

3 lagers, 2 reds
13st 4 - last year 13 st 8

Resting my liver

22 mins recline bike hills level 11
squat stretch, kneeling stretch, bow
6 mins recline bike hills level 11

chicken, bacon, tomato and mayo sarnie
Big Mac

no booze
13 st 6 - last year 13 st 9

Throwing the towel in

Another day off, just like yesterday and last year. Tut, tut.

plenty booze and curry

13 st 8, last year 13 st 10

Shaolin

No training because of bad influence brother. Note to self: watching Shaolin Wheel of Life in the HackneyEmpire doesn't count as exercise.

booze, kebab, crisps
13 st 6 - last year 13st 10

my head hurts

sun salutation
16kg kettlebell workout

scotch egg

egg mayonnaise and salad baguette
Garfield fix-up

a sibling of lager & champagne
13 st 4 - last year 13st 8

Ham and Eggs

30 mins recline bike hills level 11
2 mins each squat stretch, kneeling stretch, bow

honey mustard ham salad sarnie
Scotch Egg
Spanish Tortilla

2 glasses red, 1 can Stella
13 st 3 - last year 13 st 6

The Bells, The Bells!

sun salutation

16kg kettlebell workout

tuna and sweetcorn baguette

burger and mushrooms

pub evening of lager
13 st 6 - last year 13 st 8

bowing out

30 mins recline bike hills level 11
2 mins each squat stretch, kneeling stretch, bow

muesli with milk and honey
bacon, brie and cranberry sarnie
crisps

4 Stellas, 1 red
13 st 5 -last year 13 st 8

Not thrown by life

16kg kettlebell workout
sun salutation

cheese, ham and pickle baguette
burger with tomato

2 Stellas
13 st 7 - last year 13 st 5

Wavy Gravy

30 mins recline bike hills level 11

squat stretch, kneeling stretch, downward facing dog, bow

sausage, mashed spuds, peas and gravy
tuna fishcakes
several packets of crisps

1 white
13 st 7 last year 13 st 7

the pot calling

sun salutation
16kg kettlebell workout

green tea
toasted cheese & ham sarnie
egg, bacon & chips

1 red, 2 lagers
13 st 8 - last year 13 st 8

Hey Pesto

30 mins recline bike hills level 11

squat stretch, kneeling stretch, downward dog, back bends

aubergine, sweet pepper, mozzarella and pesto sarnie
Nihari and cauli bhaji

2 Stellas, half a red
13 st 6 - last year 13 st 9

Up two scratch

3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 12.5kg bilateral cable crossovers
3 x 10 l/r 10kg dumbell preacher curls

3 x 10 l/r single leg squats with rail support
standing stretches

cheese, apple and celery sandwich
Nihari

l red
13 st 7 - last year 13 st 5

starved cardio

18 mins recline bike hills level 11

(kicked off by machine and in a hurry to get to Basingstoke)

squat stretch, kneeling stretch, downward dog, back bends

cornish pasty

choc orange

pub evening
13st 6 - last year 13 st 10

big leggy

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches

3 x 10 l/r even further modified single leg squats with rail support
standing stretches

ham, grapes, almonds

chicken and mayo sarnie
pork madras, cauliflower bhaji

3 Stellas
13 st 7

I dry

30 mins recline bike hills 11
squat, kneel, downward dog stretches
cheese sarnie
keema veg and rice
no booze - first time since June
13 st 6 - last year 13st 8

Legless

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
30 35kg kneeling cable crunches
3 x 10 35kg face pulls

3 x 10 l/r modified single leg squats with rail support

standing stretches

chicken dhansak, sag aloo, pulao rice
plenty London Porter
13 st 8 - last year 13 st 8

Keema Chameleon

30 mins relcline bike hills 11
squat, kneel, downward dog stretches

Gianni chorizo wrap
keema veg and rice

2 reds
13 st 6 (lst year 13 st 10)

twice fried

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
30 35kg kneeling cable crunches
3 x 10 35kg face pulls

standing stretches
3 x 10 30kg cable pushdowns

muesli with honey and milk
tuna & sweetcorn baguette
sausages, chips & mushrooms
breakaway bars

2 reds
13 st 7 - last year 13 st 7

only two

30 mins bike hills level 11
kneeling and squatting stretches

triple sarnie pack
lamb samosa
ham & grapes
beans

2 Stellas
13 st 7 - last year 13 st 9

For All

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

SMR top legs

prawn sarnie
take away kebab

pub night of lager
13 st 8: 13 st 8

Well Red

40 mins recline bike hills level 11
SMR upper legs

Commonwealth Cafe Big Breakfast
fishcakes and peas
breakaway bars

2 reds
13st 5 (last year 13 st 8)

The Champ

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches

egg and cress sarnies
sausages, champ and red wine gravy

1 red
13st 10 (last year 13 st 7)

takes the bacon

standard Cardiff 5k run

bacon sarnies
prawn cocktail, lasagne
chicken and veg fried rice

1 lager, 1 white
13 st 8 (last year 13 st 9)

pull the other one

Sun salutation
16kg kettlebell workout
scrambled egg on toast
lasagne etc
curry etc
lager etc
no scales on tour
last year 13 st 5

Pining

20 mins bike hills 11 (kicked off by machine)
2 mins Pilates full squats and rises (thanks Ben)

tuna pasta
chicken baguette
honey/soy/mustard chicken with pineapple and veg rice

4 lagers, 1 red
13 st 6 (last year 13 st 6)

Chubby Broccoli

Sun salutation
16kg kettlebell workout

roast pork, roast spuds, carrots and broccoli followed by bread pudding
tuna and sweetcorn pasta

4 Stellas
13 st 8 (last year 13 st 5)

evening all

25 mins hills level 11 recline exercise bike
standing stretches

cheese and ham sarnie
take away kebab

evening in the pub
13 st 6: last year 13 st 5

Too Red

3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns
3 x 10 50kg bench press (hadn't done this for a while)
3 x 10 18" box jumps
3 x 10 10kg on each end of metal sleeved ezbar preacher curls

backwards stretch onto ball
kneeling stretch
squat stretch

bacon and egg sarnie
cyclone and grapes
tuna and dill fishcakes with mustard and honey sauce

2 reds
13 st 4

last year bad shoulder, this year baddy knee.

Enlightenment

23.5 mins hills level 11 recline exercise bike

standing stretches

7.5 mins hills level 11 recline exercise bike

brie, tomato and basil baguette
chicken and chips

1 red
13 st 7

Press Release

3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 50kg bench press (hadn't done this for a while)
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 18" box jumps
backwards stretch onto ball
kneeling stretch
squat stretch

bacon sarnie
liver with bubble 'n squeak and red wine sauce

3 lagers, 1 red
13 st 7 (last year 13 st 8)

Spinning

Cycled to Whitton

chorizo scrambled egg on toast
chicken, sweet potato and veg stew

afternoon of lager
13 st 7 (last year 13 st 8)

E-Z does it

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

standing leg stretches

Commonwealth Cafe Big Breakfast

cheese and ham sarnie
turkey, chorizo, spring onion, carrot, chick pea stew

3 lagers, 1 red
13 st 8 (last year 13 st 7)

Up Four It

30 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch
2 piece KFC meal
tandoori chicken wings
lamb and mushroom curry with rice
3 Stellas, 1 glass red
13 st 8
last year 13 st 4

I'll give it five

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches



sausage sarnie
chicken, bacon and mayo sarnie
take away chicken kebab

6 lagers
last year 13 st 8

Scales fell

15 mins hills level 11 bike
backwards stretch onto ball
15 mins hills level 11 bike
kneeling stretch
squat stretch

corned beef hash and 'slaw
cyclone
tuna and sweet spud,
ham
chocolate

13 st 4

Weight in Vein

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

chicken and mustard
cyclone
potato, veg and turkey curry stir fry
scotch egg

3 lagers 1 white
13 st 7

Change

On the seventh day he rested.

Corned beef hash
chicken and salad
whotsits

6 lager,1/2 red
13 st 8 (last year 13 st 7)

Big of me

15 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch

Commonwealth Cafe Big Breakfast
macaroni cheese
crisps

lager from England Kazakstan on
13 st 8 (last year 13 st 9)

Two Only

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

BBQ beef sarnie
red pepper, courgette and chicken curry with rice

2 Stellas
13 st 5 (last year 13 st 8)

The Hills Have Eyes

15 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch
15 mins hills level 11 bike

tuna and sweetcorn baguette
hot dog
chocolate

1 red,3 Stella
13 st 5 (last year 13 st 8)

the rent remains the same!

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

chicken and coleslaw

cyclone and apple
take away chicken kebab

evening out of lager
13 st 5 -last year 13 st 10!

Tiger Balm

15 mins hills level 11 bike
SMR legs
15 mins hills level 11 bike

muesli and milk
cheese, ham and pickle baguette
jerk pork chop, coleslaw and rice
muesli and milk

2 reds
13 st 4 (last year 13 st 7)

Me Cheeta

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

sausage sandwich
coronation chicken sandwich
sweet potato, tuna and spring onion fish cakes

4 Stellas
13 st 7 (last year 13 st 7)

My knees are 94

30 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch

2 sausage, 2 egg, beans & chips
pizza slice on the hoof
pork chop

Muay Thai Warriors worth of lager
13 st 5 (last year 13 st 8)

The Belles

16kg kettlebell workout
2 mins downward facing dog stretch

frankfurter and pea fried rice
coupla slices kids pizzas
pork chop and mashed sweet potato with honey, mustard and spring onion sauce

4 lagers, 1 glass wine
13 st 7 (last year 13 st 8)

Warmer

15 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch
15 mins hills level 11 bike

eggs, bacon and beans
cyclone and banana
bolognaise and pasta

3 Stellas, 1 red
13 st 5 (last year 13st 6)

still cold

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg rope cable pushdowns
3 x 10 30kg face pulls
3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

blt mayo baguette
cyclone and grapes
bolognaise with mushrooms

3 lagers, 2 glasses red
13 st 5 (last year 13 st 5)

I have got a cold

21.5 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch
8.5 mins hills level 11 bike

cyclone and grapes
take away kebab

pub evening of lager
13 st 4 (last year 13 st 9)

A New Month

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

egg, beans and bacon

chicken and salad baguette
lamb & aubergine red Thai curry

2 reds
13 st 5 (last year 13 st 8)

Arrested Development

Missed exercising for the first time since August 11. There was an element of being to busy, but a subtext of "couldn't be bothered".

tuna and sweetcorn baguette
keema veg
jammy dodgers

3 Stellas, one glass wine
13 st 5 (last year 13 st 7)

Grind to Grounded

30 mins hills level 11 bike (3x10 as it kept kicking me off)
backwards stretch onto ball
front of legs SMR
I really don't feel like training lately!

beans and bacon
hot dog
keema veg

1 red
13 st 7 same as last year

Medula, you dog!

16kg kettlebell workout.
downward dog stretch

chinese dumplings
pie and chips

3 lunchtimers but no evening booze
13 st 6 (last year 13st 9)

Bacchus

30 mins hills level 11 recline exercise bike
back stretch onto ball

Tuna and sweetcorn baguette
bolognaise and pastsa

lunchtime and evening lager
13 st 6 (last year 13 st 7)

Still Randy?

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

blt mayo baguette
cyclone and grapes
choccy bars

wine and lager

13 st 4 (last year 13 st 4)

The final stretch

30 mins hills level 11 recline exercise bike
back stretch onto ball

bacon, egg and beans
tuna, mayo and cucumber sarnies
Filipino restaurant

wine and lager
13 st 6 (last year 13 st 5)

No Fun

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

carrot juice
Burger King Double Meat Beast
Duck with sweet potato and butternut squash

3 Stellas, half a red
13 st 4 (last year13 st 6)

Last Tango in Aberystwyth

30 mins hills level 11 recline bike

hip stretches

prawn, mayo and mixed leaves sarnie
bolognaise and pasta

2 Stellas,1 glass red
13 st 7

The Cable Guy

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

BLT baguette
curry
kebab

drank the afternoon away watching Chelsea/Man U
13 st 6 - last year 13 st 4

The New Great Game

25 mins hills level 11 recline bike

500m row 1 min 47.6 secs

light stretching

chorizo and salad wrap
chilli

5 lagers
13 st 5 (last year 13 st 4)

Brighton Rock

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns
3 x 10 l/r 10 kg low cable curls
3 x 10 16kg kettlebell halos

some stretching, back of left leg hurts

club sandwich
chicken & veg curry

3 lagers, 1 white
13 st 3 (last year 13 st 5)

he can have a row

30 mins hills level 11 recline bike

500m row 1 min 48.5 secs

lasagna, salad
red wine

13st 6 (last year 13 st 5)

Cable: Blood and Metal

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 25kg rope cable pushdowns

sauna

egg, bacon, tomato and mayo roll
tuna, sweetcorn and salad baguette
take away kebab

evening of laget
13 st 5 (last year 13 st 6)

Unloaded

27.5 mins hills level 11 recline exercise bike
500m fast row
(could this be the answer to the aches that stopped me stretching?)

haleem, saag and parantha

3 lagers, 1 glass white

13 st 5 (last year 13 st 7)

Unstretched

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns
3 x 10 hyperextensions
3 x 10 l/r 10 kg cable curls

coronation chicken sarnie
beans and chips

6 Stellas, 1 white
13 st 4 (last year 13 st 6)

Hardio

25 mins recline exercise bike hills level 11
tried to stretch but front of left leg too sore (?)

egg, mushrooms, beans bacon
cumberland sausage, onion and ketchup in a roll
2 burgers

lagers and red
13 st 6 (last year 13 st 6)

Minus One

3 x 10 20kg Olympic Bar overhead squats

3 x 10 incline sit ups

3 x 10 27.5kg overhead cable pulls

3 x 10 ez bar preacher curls 7.5kg each end of plastic slv bar

3 x 10 20kg Olympic Bar overhead presses

2 x 10, 1 x 20 27.5kg face pulls

SMR legs, stick shoulder stretch

bacon and tomato salad
curries

lager and red at friends
13 st 6 (last year 13 st 7)

he likes a row

28 mins recline bike hills level 11
floor stretches
500m row 1 min 51.7sec

sausages and bubble 'n squeak
cyclone, apple
picnic

1 white, 2 Stellas
13 st 4 (last year 13 st 7)

Pulling Faces

3 x 10 80kg deadlifts
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 50kg incline bench

standing stretches

keema peas and salad
cyclone and banana
sausage and beans

2 reds
13 st 3 (last year 13 st 6)

Balance

3 x 10 hanging knee raises (pronated grip)
28 mins recline bike hills level 11
floor stretches

muesli, yogurt honey
cyclone
take away kebab

6 lagers
13 st 4 - last year 13st 6

Postural control and simple, low-load functional movements are primarily a function of slow-motor-unit recruitment

Eggs, Beans and Crumpets

3 x 10 12.5kg bilateral cable crossovers

3 x 10 30kg overhead cable pulls

3 x 10 30kg kneeling cable crunches

3 x 10 30kg face pulls

3 x 10 11.25kg on each end of metal sleeved ezbar preacher curls

3x 10 hyperxtensions with 10kg plate

standing stretches

bacon, eggs and beans

cyclone

fish cakes and salad

2 lagers, 1 red
13 st 5 (last year 13 st 8)

I hate 8

22.5 mins hills 11 bike

floor stretches

tuna sweetcorn baguette
haleem, rice coriander

3 lagers, 1/2 white
13st 8 (last year 13 st 8)

So Inclined

3x10 50kg incline bench presses
3x10 20kg seated overhead press
3x10 hyperextensions holding 9kg medicine ball to chest
3x10 bilateral 8kg kettlebell hammer curls
10 40kg, 10 45kg, 10 50kg seated pulley row on machine
3x10 incline sit ups

green tea, muesli with yogurt and honey
cyclone
keema peas and sag aloo

4 lagers, 1 red
13 st 5 (last year 13 st 6)

ITMA

3 x 10 hanging knee raises (pronated grip)
26 mins recline bike hills level 11
floor stretches
sauna

muesli with yogurt and hone
cyclone, grapes
chicken curry and rice
ham and cheese sarnie

4 lagers, half a red
13 st 5 (last year 13 st 5)

Ready,willing and cable

10, 5, 5 100kg raised deadlifts from 6" platform (that is how it was set up as I bowled up)

3 x 10 12.5kg bilateral cable crossovers

3 x 10 20kg seated shoulder presses

3 x 10 incline sit ups

3 x 10 30 kg cable pullovers

3 x 10 10 kg bilateral cable curls

standing stretches

cyclone, apple

Keralan food
chilli and rice

much lager and red
13 st 4 (last year 13 st 5)

Entertaining

25 mins recline bike hills level 11

SMR legs

lamb and potato curry with pulao rice and salad

cheese, lager and red

13 st 3(last year 13 st 7)

Rolling

16kg kettlebell workout

floor stretches

egg mayonnaise and sausage in rolls

bacon rolls

bacon, musroom and spinach pasta

2 Kronenbourgs, 2/3 red.

13 st 7 (last year 13st 5)

flawed

standard Cardiff run
standing stretches

Cardiff

16kg kettlebell workout
floor stretches

Skewen

standing streteches
30 min run

Put the kettle on

16kg kettlebell workout

stretch

SMR upper back

spinach spanish omelette

WALES

TGIF

30 mins hills level 11 recline bike
floor stretches

spinach spanish omelette
cyclone, grapes
spinach corned beef hash and egg

5 Stellas
13st5

Zing

3 x 10 90kg deadlifts
3 x 10 20kg overhead squats
3 x 10 incline sit ups
3 x 10 hyberextensions with 10kg plate
3 x 10 30kg cable pullovers
3 x 10 ez bar preacher curls 10kg on each on of the plastic sleeved bar

back bends

KFC zinger burger
tuna sweetcorn pasta

4 stellas
13 st 6 (last year 13 st 6)

Bildungsroman

30 mins hills level 11 recline bike
floor stretches

corned beef, spud, broccoli and carrot hash with a fried egg
cyclone, pineapple and mango slices
Chinese

lager in pub, wine with dinner
13 st 6 (last year 13 st 5)

Technoquest

3 x 10 70kg deadlifts (putting the bar on the floor on each rep)
1 x 10 x 80kg, 2 x 10 x 70kg squats (noticed a forward roll of hips and went down a weight to work on technique)
3 x 10 x 7.5kg bilateral voyer shrugs
3 x 10 x 12.5 bilateral cable crossovers
3 x 10 30kg cable pullovers
3 x 10 incline sit ups


standing stretches


muesli with yogurt and honey
cyclone, apple
corned beef, spud, broccoli and carrot hash with a fried egg
muesli

2 reds , coupla Stellas
13 st 5 (last year 13 st 3)

Pizza and Lager

30 mins hills level 11 recline bike
floor stretches

BLT baguette
pizza and chicken wings

2 Stellas
(13 st 6) last year 13 st 5

It's all to much

16kg kettlebell workout
Stretching

ham, noodles, spinach
chicken biriani
moussaka

too much lager
13 st 7 (last year 13 st 4)

Up Two

30 mins hills level 11 recline bike
floor stretches

green tea
muesli with milk
greek food

lager and white
13 st 6 - last year 13 st 4

So inclined

3 x 10 80kg deadlifts
3 x 10 60kg bench presses
3 x 10 hyperextension with 5kg plate
10, 6 , 10 20kg seated overhead press
3 x 10 30kg cable pullovers
3 x 10 incline sit ups
standing stretches

cyclone, banana
spicy lamb and rice
ham and spaghetti

an AbbeyFest of lager and red
13 st 3 (last year 13 st 5)

Plus One

30 mins hills level 11 recline bike
floor stretches (twinge in right knee)

muesli and yogurt, green tea
cyclone, pear
homemade chicken, mushroom and pepper dhansak (ate two days worth)

6 Stellas
13 st 6 (last year 13 st 5)

halo, halo, halo

3 x 10 hanging knee raises (pronated grip)
3 x 10 80kg squats
3 x 10 hyperextension with 5kg plate
3 x 10 revoultions 16kg kettlebell halos
3 x 10 25kg cable pushdown
3 x 10 10kg on each end of metal sleeved ez bar preacher curls

standing streches

muesli and yogurt
cyclone and apple
take away kebab

5 lagers
13 st 3 (last year 13 st 5)

And Two

25 mins hills level 11 recline bike
floor stretches

muesli and yogurt
cyclone
liver, spuds, carrot and brocolli

5 Stellas
13 st 3 (last year 13 st 5)

One

3 x 10 hanging knee raises (pronated grip)
3 x 10 20kg overhead 16" box squats
3 x 10 20kg military press
3 x 10 10kg on each end of metal sleeved ez bar
3 x 10 30kg cable pullover
3 x 10 10kg (l/r) standing cable press

standing streches

chicken biriani (rice in slow cooker is a failure)
cyclone
chicken biriani

1 stella
13 st 4 (last year 13 st5)

Preview

30 mins hills level 11 recline bike
floor stretches


cyclone
brazillian food

1 red, 1 Stella
13 st 5 (last year 13 st 2)

Barbed and Carbed

16kg kettlebell workout
Benny/Wanted inspired back bends

chicken/veg/chilli noodles
BBQ food

BBQ booze
13 st 6 (last year 13 st 2)

one is the answer

30 mins hills level 11 recline bike
standing stretches

cheerios
cyclone
spicy lamb and veg fried rice

an abbeyfest of wine and lager
13 st 1 (last year 13 st 4)

Ben Dover

3 x 10 (l/r) 16kg kettlebell snatch
3 x 10 hanging knee raises (pronated grip)
3 x 10 20kg overhead 16" box squats
3 x 10 12.5kg cable crossovers
3 x 10 10kg (simultaneous l/r) cable curls
3 x 10 30kg cable pullovers

floor stretches
(How can I measure progress on these?)

fruit yogurt, green tea
cyclone
ham, sweetcorn and spinach noodles

3 Stellas
13 st 4 (last year 13 st 2)

Lager than life

27.5 mins hills level 11 recline bike
standing stretches

muesli with yogurt, green tea
cyclone
5 lagers and take away kebab

13st 2 (last year 13 st 5)

Still Standing

3 x 10 (l/r) 16kg kettlebell snatch
3 x 10 hanging knee raises (pronated grip)
3 x 10 30kg cable pullovers
3 x 10 12.5kg cable crossovers
3 x 10 10kg (simultaneous l/r) cable curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal sleeved bar

floor stretches

muesli with yogurt
cyclone
fish and aubergine Thai red curry with rice
1 red with chorizo

13 st 3 (last year 13 st 3)

Standing Still

22.5 mins hills level 11 recline bike
standing stretches

tuna and sweetcorn baguette
fish and aubergine Thai red curry with rice

1 white
13 st 6 (last year 13 st 3)

Ahh, R&R

a bit of stretching but no time to train.
much Thai food at festival
rose and lager
13 st 7

same old, same old

16kg kettlebell workout
SMR


cyclone shake
toast
moussaka

rose (wine not flower)
13st 3 (last year 13 st 3)

The Grind

26 mins recline bike hills 11 (end of chapter)
2 mins kneeling
2 mins bow
Activa fruit yogurt
cyclone shake
spicy lamb and veg fried rice
an abbeyfest of lager and wine
13 st 5(last year 13 st 3)

Back to basics

3 x 10 hanging knee raises (pronated grip)
3 x 10 80kg deadlifts

3 x 10 50kg seated pulley row

3 x 10 ez-bar preacher curls 11.25kg on each end of the plastic sleeved bar

3 x 10 40kg lats pulldowns

3 x 10 30kg cable pullovers

2 mins guestimate seated forward "trainer lace" bend
2 mins guestimate kneeling

Activa yogurt
cyclone shake
liver, mashed spuds, beans, gravy
yogurt, toast

1 red
13 st 5 (last year 13 st 3)

Someday

40 sec pronated grip hang
25 mins recline bike hills 11 (machine kicked me off 5 mins early)
2 mins bow
2 mins kneeling

Activa fruit yogurt
cyclone shake
steak, mushrooms, spinach, beans toast, yogurt

6 lagers, 1 red
13st 4 (last year 13st 3)

Dan John yesterday:

* Instead of taking four years to drop fat, take 28 days and do the Velocity Diet. Can't do it? Then why do you think you have the discipline to train for four years?

* Instead of taking four years to tweak your flexibility, go to a Bikram yoga studio and sign up for the thirty day challenge. Let the coaching, the heat, and the yoga get you more flexible. Can't do it? Then why do you think you have the discipline to train for four years?

Food for thought as I am so stiff by nature, and I could do it in Balham which is bike accessible from home.

Almost nothing

Bicep curls
Tricep Curls
Forward arm raise
lateral raise
bench press ( 2 x Dumbbells )
fly
lunges
dumbbell squats

All with very light 12Kg bells and repeated just a few times - was more of a strech than a programme.

I am weak !

Minus Three

3 x 10 (l/r) 16kg kettlebell clean and jerk

3 x 10 hanging knee raises (supinated grip)

3 x 10 20kg 16" overhead box squats

3 x 10 50kg incline bench press

3 x 10 12.5kg cable crossovers

3 x 10 10kg (simultanteous l/r) cable curls

2 mins seated forward bend (holding on to my undone trainer laces due to lack of flexibility)

2 mins kneeling

Activa fruit yogurt

cyclone shake
duck in a red wine, honey and soy sauce with stir fried mushroom veg
remains of yesterday's biriani before retiring

2 reds

13 stone 3 (last year 13 st 6)

Cross to bear

20 minutes x-trainer - hills - level 10
10 x assisted pull ups.

Slowly and softly I will begin yet again in the hope of reducing my 15 Stone 5'9" frame !!

I am too ashamed to put down in writing my massive fuel intake of late.

I will finish off what there is in the freezer and look to starting afresh in that area too !

Take a bow

40 sec pronated grip hang
30 mins recline bike hills 11
2 mins bow
2 mins kneeling

bacon sarnie

cyclone shake
slow cooker mince beef, mixed veg biriani

2 reds
13 st 3

I'm back

16 kg kettlebell workout.

13 st 7. I was 13 st 2 both on this day last year and a week ago Friday when I left, which suggests corrective action is required.

standard Cardiff 5k run

16kg kettlebell workout

standard Cardiff 5k run

16kg kettlebell workout

standard Cardiff 5k run

16kg kettlebell workout

standard Cardiff 5k run

16kg kettlebell workout

Thrown a day off by life.

Bye

40 sec pronated grip hang
30 mins recline bike hills 11
l/r Quad-Psoas Stretches
2 mins kneeling

chicken and bacon sub roll
protein bar
lentils, fish, spinach

2 reds, 1 lager
13 st 2 (last year 13 st 3)

Spotless

3 x 10 80kg deadlift
2 x 10, 1 x 7 65kg bench press
3 x 10 30kg cable pullover
3 x 10 25kg barbell behind neck press
3 x 10 42.5kg(?) ez bar preacher curl
3 x 10 incline sit ups

2 mins front barre stretch each leg
2 mins kneeling

grapes
cyclone
chicken, lamb and prawn biryani

5 lagers
14 st 3 (last year 13 st 3)

Less than last year

40 sec pronated grip hang
30 mins recline bike hills 11
l/r Quad-Psoas Stretches
2 mins kneeling

bubble 'n squeak and a slice of ham
diet promax
chicken curry and chips

evening of lager
13 st 2 (last year 13 st 3)

In a pickle

3 x 10 50 kg incline bench
3 x 10 (l/r) 12 kg dumbell curls
3 x 10 30 kg cable tricep press downs
3 x 10 30 kg upright row
3 x 10 40 kg(?) ez bar curls
3 x 10 incline sit ups


2 mins front barre stretch each leg
2mins kneeling

ham cheese and pickle baguette
promax
ham

4 Stellas
13 st 3 (last year 13st2)

Prawns and Brawn

30 sec pronated grip hang
30 mins recline bike hills 11
l/r Quad-Psoas Stretches
2 mins kneeling

prawn toasts, beef rendang and rice
dry roast peanuts
ham

2 Stellas
13 st 3 (last year 13 st 3)

Jammy

3 x 10 80kg deadlift

3 x 10 65kg bench press

3 x 10 30kg cable pullover

3 x 10 20kg barbell behind neck press

3 x 10 45kg(?) ez bar preacher curl

2 mins front barre stretch each leg

2mins kneeling

mushroom, spinach, bacon omlette
jam sandwich

4 lagers
13st3 (last year 13 st 2)

Same time next year?

35 sec pronated grip hang
30 mins recline bike hills 11
l/r Quad-Psoas Stretches
2 mins secs kneeling

chilli and rice
spicy lamb and rice

Abbeyfest of lager
13 st 1 (last year 13 st 1)

A lot of front

3 x 10 hanging knee raises (supinated grip)
3 x 10 20kg (l/r) rotary torso machine
3 x 10 incline sit ups


3 x 10 12.5kg cable crossovers
3 x 10 50kg bench presses
3 x 10 40kg incline bench presses


2 mins front barre stretch each leg
2mins kneeling

tuna and sweetcorn baguette
pasty and chips

1 red
13 st 5 (last year 13 st 2)

Camel

35 sec pronated grip hang
30 mins recline bike hills 11

60 sec attempt yoga camel pose (ludicrous performance)
60 sec kneeling (hero pose?)

activa peach yogurt
promax diet
chicken and fruit curry and rice

5 lagers, half a red
13 st4 (last year 13 st 3)

Ate like a pig

3 x 10 80kg deadlifts (off rubber mats maybe 3" off ground)
3 x 10 hanging knee raises (supinated grip)
3 x 10 62.5kg bench presses
3 x 10 20 kg barbell behind neck press
3 x 10 30kg cable pullovers
1 x 10 x 10kg, 2 x 10 12.5kg cable (simultanteous l/r) cable curls


2 mins front barre stretch each leg
2 mins kneeling


eggs and beans
diet promax
chicken and saag dhansak
tuna pizza
choccies

2 Kronenbourgs, 1 Grolsch, 1 white
13 st 3

Back to Front

30 mins recline bike hills 11
2 x 20 sec pronated grip hang
l/r Quad-Psoas Stretches
2mins secs kneeling

Activa peach yogurt
Promax diet shake
chicken and green beans
dry roast peanuts

3 Stellas
13 st 3

Dead Again

3 x 10 80kg deadlifts
10 20", 10 18", 10 16" 20kg overhead box squats
10 x 40kg(?), 2 x 10 42.5kg ez bar preacher curls
3 x 10 30kg cable pushdowns
3 x 10 60kg bench press
3 x 10 incline sit ups

2 mins front barre stretch each leg
2 mins kneeling

mushroom, bacon and pea frittata
diet promax
bacon and avocado roll

2 Kronenbourgs, 2 Stellas
13 st 4 (last year 13 st 1)

Hanging Around

30 mins recline bike hills 11
2 x 20 sec pronated grip hang
l/r Quad-Psoas Stretches
60 secs kneeling

Activa peach yogurt
Promax diet shake
spicy lamb with vegetable fried rice
prawn sarnie

2 Stellas, 3 orangebooms
13 st 4 (last year 12 st 12)

Off Day

An Inset day for the bomber and AbbeyFest at night, hence thrown a day off by life though the first for a while

yogurt
sausage, bacon, egg, chips and beans
jerk chicken, 'slaw, rice 'n peas

An Abbeyfest of lager
13 st 5 (last year 12 st 13)

Belly or Shoulder Cut

3 x 10 incline sit ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 20kg (l/r) rotary torso machine
3 x 10 30kg upright row
3 x 10 20 kg barbell behind neck press
1 x 10 10kg, 2 x 10 8kg (l/r together) dumbell arnold press

2 mins front barre stretch each leg
2mins kneeling (getting better)

cyclone
BLT

1 red, 1 Stella
13 st 5 (last year 12 st 11)

Geocaching

15 min run from garage to gym
30 secs hang
15 mins recline bike hills 11
Quad-Psoas Stretches2mins kneeling


protein shake with milk and banana
BLT baguette
onion bhaji, chicken dhansak, sag aloo, pulao rice

1 each Heineken Export, Stella, Cobra, Oranjeboom
13 st 7 (last year 12 st 12)

Chesty Cough

5 x 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 50kg bench presses
10 12.5kg; 2 x 10 10kg cable crossovers
3 x 10 14kg inclie dumbell press
3 x 10 40kg upper back machine


2 mins front barre stretch each leg
2mins kneeling

cyclone
chilli and rice
tea, sarnies and cakes
mutton and veg dhansak

2 flutes champagne, 5 pints Kronenbourg, 2 cans Stella
13 st 5 (last year 12 st 13)

25-30

30 sec pronated grip hang
25 mins recline bike hills level 11 (machine kicked me off)
Quad-Psoas Stretches
2mins kneeling


cyclone
mutton and veg dhansak

3 stellas
13 st 4 (last year 12 st 12)

Squatters Rights

3 x 10 20kg overhead 20" box squats
3 x 10 20kg barbell behind neck press
3 x 10 40kg front 20" box squats
3 x 10 80kg 20" box squats
3 x 10 30 kg cable pullovers
3 x 10 30kg(?) ez bar preacher curls

2 mins front barre stretch each leg
2mins kneeling

pork chop
cyclone
mutton and vegetable dhansak

no scales
last year 12 st 13

Lardio

23 sec pronated grip hang
17.5 mins recline bike hills level 11 (machine kicked me off and I was in a hurry anyway
Quad-Psoas Stretches
2mins secs kneeling

cyclone
pork, mushrooms and broccoli

1 white, 3 Stellas
13st 5

Whose Army?

3 x 10 30kg(?) ez bar preacher curls
1 x 10 20kg(?), 2 x 30kg(?) ez bar skull crushers
1 x 10 10kg, 2 x 12.5 2 cable "dumbell" curls
1 x 10 x 20kg, 2 x 10 25 kg cable pushdown
3 x 10 x 12kg (l/r) dumbell curls
3 x 10 30kg cable pullovers


2 mins front barre stretch each leg
2mins kneeling

cyclone
burger
chicken
choccies

an AbbeyFest of lager and red.
13 st 3 (last year 12 st 12)

Psoas?

24 sec pronated grip hang
30 mins recline bike hills 11

l/r Quad-Psoas Stretches
60 secs kneeling
60 secs adductor stretch

activa strawberry yog
cyclone
chicken, frankfurters, yogurt

8 Stellas
13 st 3 (last year 12 st 12)

On my knees

5 x 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
pronated grip hang
3 x 10 60kg bench press
3 x 10 25kg barbell behind neck press
10,9 12.5kg; 10 10kg cable crossovers (murder after behind neck press)
3 x 10 10kg cable curls

leg stretches
60 secs kneel
60 secs cross legged

Activa Strawberry yogurt
cyclone
turkey and green beans

7 Stellas
13 st 4 (last year 12 st 12)

Roll Over Lay Down

4 x full chin up rollovers
30mins recline bike hills 11

l/r Quad-Psoas Stretches
60 secs kneeling
60 secs adductor stretch

Activa Strawberry yogurt
cyclone
dry roast peanuts
Red Thai turkey curry with stir fried veg

1 Stella, plenty Bloody Marys
13 st 4 (last year 12 st 11)

Chunky

5 x 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 10kg overhead 20" box squats
3 x 10 10kg barbell behind neck press
3 x 10 20kg front 18" box squats.

3 x 10 20kg upright row

leg stretches
1 min kneeling
1 min cross legged

cyclone
chilli
choccies

7 Stellas
13 st 4 (last year 13 st 0)

Up again

5 x full chin up rollovers
27.5 mins recline bike hills 11
(kicked off by machine 150 secs from end!)

l/r Quad-Psoas Stretches
60 secs kneeling
60 secs cross legged

Commonwealth cafe small breakfast
diet promax
chilli
prawns

2 Stellas, 2 whites
13 st 4 (last year 13 st 0)

Gotcha

5 x 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 10kg overhead 16" box squats
1 x 10 30kg, 2 x 10 20kg front 16" box squats (wrist hurt!)
3 x 10 10kg barbell behind neck press
3 x 10 40kg(?) ez bar preacher curls


leg stretches
1 min kneeling
1 min cross legged


cyclone
jerk pork
chicken
egg mayonnaise

1 Stella, 1 white, 1 red
13 st 0 (last year 13 st 0).

tsk tsk

5 x full chin up rollovers
30 mins recline bike hills 11
lean back exercise ball leg/knee stretches

cyclone
chicken drumstick
steak and broccoli

1 red
13 st 2 (last year 13 st 1)

one over the eight

4, 4, 4, 4, 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 dips
3 x 10 30kg cable pullovers
3 x 10 25kg overhead presses
3 x 10 50kg bench presses

cyclone
chicken
marmalade croissant

8 Stellas, 1 red
13 st 2 (last year 12 st 13)

Pushing

12 minutes speed interval on the treadmill - toggling between 16Kmh and 6Kmh.
3 x 12 50Kg Benchpress
1 x 10 60Kg Benchpress ( split into 5,3,2 )
2 x 12 14Kg press up with weights lifted alternately to chest
2 x 15 leg raises
3 x 12 Bench dips
2 x 12 14Kg dumbbell presses with top of back on gymball
4 x hands on gymball rolling forward to elbows and back
10 stair sprints ( Jog down - sprint up )
2 x 1 minute plank
10 sit up with leg raises
2 x 1 minute 10 Kg medicine ball side to side

Sounds more than it actually was - whole lot took less that 40 minutes !

Promax day
Cheese layered salad
My version of Cajun chicken with potatoes - needs some work I am disappointed to report !

15 stone 4 lb !!

The sins of the farter

Two days without exercise of any description.
Tuesday, from lunchtime through to evening was spent outside the Traders taking in a few rays and a few more Stellas.
Wednesday involved just the three in Cardiff but several more than that in the Barn upon my arrival up west.
Thank the Lord for British Rail !!
On the food front I have been Promaxing in the day and eating normally ( excess is normal ) of an evening.
I have put away, variously, fish, chips and curry sauce, burgers, chilli and cheese toasties, chilli, a chicken kebab, cheese, also sweet desserts !

Bizarely I have lost no weight !
The diet gives me terrible wind though !

Three Nil

4 x full chin up rollovers
30 mins recline bike hills 11
front leg stretches
2min Benny squats

cyclone
200g M&S gefilte fish balls
Malaysian dinner

evening of lager and wine
13 st 3 (last year 13 stone 0)

Stick your neck out

5 x 4 full pull ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 60kg bench presses
1 x 10 30kg(?), 2 x 10 35kg(?) ez bar preacher curls
3 x 10 40kg deep squats
3 x 10 20kg barbell behind neck press
leg stretches

bacon and stir fried veg
promax
onion & chive cottage cheese
pineapple cottage cheese

1 red
13st2 (last year 12 st 13)

Undernourished

Promax with milk
Oxo x 2
Tuna with mayo
Tinned salmon and salad ( huge helpings x 3 )
70% coco chocolate

12 minutes treadmill - 1.5 incline - minute toggle between 9 and 15 Kmh ( this was too much for me to be honest )
4 x 6 50Kg Benchpress
4 x 6 bench dips
2 x 8 14Kg dumbbell press up and raise ( alternate arms )
6 assisted pull ups
2 unassisted pull ups

Dry as a bone

3 x full chin up rollovers
30 mins recline bike hills 11
front leg stretches
2min Benny squat


cyclone
promax diet
cyclone
cyclone
promax diet
a little chicken

no booze
13 st 4 (last year 12 st 13)

In Deep

3 x 10 hanging knee raises (supinated grip)
10 50kg, 10 55kg 10 60kg bench press
3 x 10 60kg deadlift
3 x 10 40kg hang clean
3 x 10 20 kg military press
3 x 10 40 kg DEEP squat

leg stretches

bacon and stir fried veg
Cyclone
chicken biriani
chicken and peppers

lager at the fights
13 st 5 (last year 12st 13)

Nose to the Grindstone

The weekend is no time to watch calorific intake I have decided !
Saturday involved a trip to the Gym.
15 minutes of speed interval training on the treadmill - toggling between 14kmh and 7kmh on a minute by minute basis.
3 x 12 50Kg bench presses
3 x 12 bench and gymball tricep dips
2 x 12 gymball 14Kg dumbell pulls
2 x 12 14Kg dumbell press up and lift
I could not manage any exercise which involved my abs as they were still burning from Thursday.

Promax milkshake in the gym.
Chilli con carne with rice and crackers
Mussels in cream, garlic and white wine

Several boxes of Stella and Kronenburg.

Sunday was no exercise ( other than a walk around skewen for about an hour and a half ). It was a day for eating in readiness for a low carb week in work.

As of this morning I am 15 Stone 3lb - not bad after a large weekend.

Rollover Coaster

3 classic rollover chin ups
30 mins hills level 11 recline exercise bike
1 classic pull up
leg stretches
1 min Benny squat

bacon, egg, sausage, beans, toast and coffee
promax
kebab

evening of lager
13st3

Weekwnd off

Promax with milk
2 smoked slamon nigri
1 omelette and seaweed nigri
1 prawn nigri
2 california rolls
2 cucumber and wasabi hosomaki
1 smoked salmon hosomaki

My plan was to head to the gym and try out the personal trainer exercise routine in full but the pain in my stomach muscles was just too much.

Thw weekend repast then began in ernest
Thai bakes with sweet dipping sauce
Selection of Indian starters with cucumber raitia
Grilled inch thick sirloin with peppercorn sauce,asparragus tips, pok choy, mange tout and baby sweetcorn.
Chicolate sponge Pudding.

On my uppers

5 x 4 full chin ups
3 x 10 hanging knee raises (supinated grip)
1 chin up rollover
3 x 10 20kg military press
1 x 10 14kg, 2 x 10 16kg incline dumbell bench presses
3 x 10 12kg incline bench dumbell curls
3 x 10 30kg cable pullovers
leg stretches

coffee, multivitamin, fish oil
cyclone shake
lemsips
chicken and Spanish tortilla

2 reds
13st 0

Hard and Fat !

Fruit Medley
Promax with milk
Apple

10 Minutes recline cycle - foothills - level 12
5 Minutes X-Trainer - Speed Training - level 12
10 Minutes treadmill - 1.5 incline - interval training - toggling between 7Kmh and 14Kmh - one minute cycles.
3 sets of 12 press ups holding 14Kg dumbells - alternating lifting a dumbell to chest after reaching the top of the pressup.
This was punctuated by 3 sets of 12 double leg raises on a bench.
2 sets of 10 dips - feet out in front of me on a gymball, hands behind me on bench.
Punctuated by 3 sets of 10 - stomach/chest on gymball - legs out straight behind - lifting 2 x 14Kg dumbells - like a reverse press up ?
3 sets jogging down 2 flights of stairs - Sprinting up and alternating between press ups against the wall and squat thrusts when at the top.
60Kg Bench Presses x 10
50Kg Bench Presses x 8
Went to the mats for some core work but the gods were smiling on me and there was no room.
Jo was training me showing me what paces her personal trainer puts her through.

Mung bean, Sweetcorn and Salmon in tomato.
2 Stellas
7 tins of Bow

I am still way over 15 Stones !

Cold Day in Hell

3 "perfect form" chin up rollovers
15 mins recline exercise bike hills level 11 (machine kicked me off)
leg stretches
20 16kg alternating kettlebell swings catch and release at top of arc
10 mins recline exercise bike hills level 11 (machine kicked me off)


lemsips through the day
chicken and crunchy salad with mayonnaise
chicken, fun size snicker and malteesers

2 reds
13 st 1

With a whimper

limp work out due to cold caught from son.

3 x 10 (l/r) 16 kg kettlebell snatches
leg stretches
3 x 3 perfect form chin ups
20 16kg kettlebell swimgs

Promax diet shake and cough medicine
chicken and crunchy salad with mayonnaise and hot sauce
penne all'Amatriciana
slice of Spanish tortilla

quiz of lager, 1 glass red
13 st 3

Food without drink

Promax with milk
multivitamin
Fresh Salmon ( yep - I know a fisherman )
Fruit Medley

20 minutes X trainer - speed training - level 12
Pull ups and dips - x5, x3, x1, x almost 1
Shoulder press - (10 notches on a resistence machine - no idea of weight) x10, x8, x6, x2, x0
Curls 2x10x10 notches.

Ham and cheese sarnie
Steak onion and mushroom sauce, green beans, carrots, spuds, parsnips and spiced jus.
Magnum
Choccie biccies dunked in Coffee

Hammered

30 mins hill level 11 recline exercise bike
3 x chin up rollovers (combination of chin up and hanging knee raise). Objective: full drop, perfect form.
leg stretches
problematical squat stretches - am I punishing my knees?
swing kettlebell round back of head a bit like a hammer thrower(l/r) 1 8kg, 2 x 16kg


1 egg, 1 sausage, 1 bacon, 1 beans, 1 bread, 1 butter
tin of sardines
chicken thigh, Spanish omelette with green pepper

2 whites
13 st 3

Collapse

Started well yesterday - all good intentions and determination. All good things come to an end.
Promax with milk, multivitamin, fish oil capsule.
Veggie sarnie and water at an Justice for Columbia exhibition.
Went back to the house fully intending to get to the gym but one thing led to another and I never made it !! Bugger !
I weighed in at 15 stone 7lb - disheartened I called for a Chinese Take Away.
I did not dare weigh this morning but whatever the collossal mass I will shift it and shift it quick !!

fair to middling

Promax with Milk
Multivitamin
Fish oil Capsule
1 x Oxo cube dissolved in hot water
1 x Fibresure stick
1 x Cuppasoup light
1 x chicken roll
chicken and bacon

That is a fair old list for someone attempting to lose weight !

20 minutes recline cycle - interval - level 12
alternate sets of 5 assisted pull ups and dips
20 minutes X trainer - interval - level 12
alternate sets of 3 assisted pull ups and dips
jacuzzi ( nice ! )

That is a poor list for someone attempting to exercise !

Stuck

3 x 10 80kg squats
3 x 10 hanging knee raises (supinated grip)
3 x 10 pull ups
3 x 10 12.5kg cable crossovers
3 x 10 dips
leg stretches
3 x 10 kettlebell push ups


tuna and sweetcorn baguette
bacon, brie and cranberry sarnies
sausages
chocolate

6 Stellas
13st5

Boss

My lunchtimer on Friday was 30 minutes cycle - hills - level 12 - 13.24 Km.
I found that tougher than I thought I would.
During the day I had 2 x Promax and a Tesco fruit medley
I was unbelievably hungry - I never realised how those Carbs helped me through the day.
Still, I resolved that the acute pain of hunger was that of my fat belly being ripped away.
I am toying with the idea of retaining a trainer who can assist with exercises - weights - core stability - SMR and floor work. I would continue with aerobic stuff myself for the moment. This would, of course, me tricking myself into getting a regime underway.
I saw Springsteen onm Saturday - the best stadium show I have ever seen ! What a day !!
Sunday waas quiet time with the girls.
Now I am back on training and a doet !

NEPA

Went swimming and cycling with Ben but no official exercise. (Non Exercise Physical Activity.)
No official diet either.

Cafe big breakfast
chicken nuggets
oatcake

several beers
13st6

Bubble Burst

3 x 10 20kg military press
3 x 10 20kg upright row
3x 10 40 kg(?) ez bar preacher curl
3 x 10 30kg cable pullovers
3 x 10 12kg (l/r) dumbell curls
3 x 10 12 kg (l/r) tricep extensions


messed around with kettlebell windmills and combined chin-up knee raise things


leg stretches
60 sec Benny squat (getting up is the problem)



cyclone, multivitamin pill
cyclone
sausage and bubble 'n squeak

5 beers
13st4

p = mv

3 x 10 hanging knee raises (supinated grip)
3 x 10 70kg 18" box squats
3 x 10 pull ups
3 x 10 70kg deadlifts
3 x 10 dips
3 x 10 50kg incline press machine



cyclone, multivitamin pill
2 white coffees
cyclone, omega fish oil, fibresure, thermobol
1 white coffee
cyclone, omega fish oil, fibresure
7 Stellas - oops
2 slices of ham
oat cake
mini chocolate bars

13 st4

Who ate all the Pie ?

2500 m Concept 2 - resistance arm to max (10) - Time 10.53.9
I found that absolutely exhausting !!

After that I did about 20 minutes of toying with weights - Part RC's with absolutely no lunges. Some 20 Kg dumbbell clean and presses - one arm at a time. A few concentration curls and an abject failure to do even one pull up which, quite frankly, made me look pathetic but I didn't care a jot !

I was going to try another skip later - but events overtook me !

Protein milkshake and multivitamin
Protein milkshake and Fresh fruit
Hot Dog
Steak pie and beans.

Momentum

Swam while Ben had his lesson

KFC BBQ Bacon Box Master
pork pie
prawn toast and spring rolls
chip shop beef and onion pie and chips with curry sauce

red wine and 1 Stella
13 st 8

The Alamo

leg stretches
3 x 10 hanging knee raises (supinated grip)
3 x 10 70kg 18" box squats
3 x 10 pull ups
3 x 10 dips
3x10 12.5kg cable cross overs
10 8kg, 2x 10 12kg Double Kettlebell Press


ham salad and mustard sarnie
Texas dinner
oat cake

red wine and lager
13st5

to me loo

About 10 minutes skipping broken and roughly timed through various songs on the radio.
( I bought a new speed rope - £4.99 - cheap yet more than adequate )

I am getting enthused about my food and booze intake at the moment and doing some research on line prior to some experimentation.

Promax, Nutrimix, fish oil, multivitamins and fibre mix are all purchased. A scourge and a purge is on the way !!

Full of beans

5000m concept2
leg and shoulder stretches

bacon and beans
salad
linguine with roast vegetables
chicken, noodle and sweetcorn soup

7 Stellas
13 st5

New Ninja Bomber

A computer once beat me at chess, but it was no match for me at kick boxing.

Cross rather than even

2000m concept 2 ( slung in for 5K but was overcome with exertion and could not go the distance ! )
25 minutes X-Trainer - level 12 - interval hills setting.
Pull ups to exhaustion (5,5,3,2)

I feel absolutely fine now though I ached while in the gym !

Out of order

3 x 10 70kg 18" box squats
3 x 10 70kg deadlifts
3 x 10 incline sit ups
3 x 10 dips/pull-ups supersets
3 x 10 50kg bench presses
leg stretches

lamb shawarma
apple pie
jerk chicken, sweet potatoes and broccoli
2 ham sarnies

5 Stellas
13st5

End of teh beginning

4 Km Treadmill
20 Minute Cycle - Hills - level 11
Assisted pull ups to exhaustion x 3 ( those are not big numbers ! )

To be honest I was pleased to have done that much. I am a country mile away from attempting a virtual Tri, taking an army fitness challenge or attempting the 300 but I will get to them all in due course.

Then there is the issue of my capacious gut ! To be addressed next week I think !

I'm the Wandler

Cycled along the Wandle to the Thames and back after dropping the Bomber off.

chicken, bacon and mayo sarnie
chill and rice
red Thai chicken, sweet potato and sweetcorn curry

3 Stellas
13 st 6

Conceptual

kettlebell windmill (l/r) 4 at 8kg, 12kg, 16kg
rowed 5000m


chorizo spanish omolette
scotch egg
chicken mushroom and pea curry

4 Stellas
13st6

Hell's Bells

3 x 10 hanging knee raises (supinated grip)
3 x 10 25kg overhead 20" box squats
500m row 1 minute 51s
leg stretches
half 20kg Simple Kettlebell complex (couldn't do the overhead bit)
bunch of other kettlebell messin' about
Benny squats
shoulder stretch


chicken tikka and salad baguette
chicken, bread and dripping

3 Stellas, 1 red
13st4

Wet

swam while Ben had his lesson

ploughman's baguette
home made fishcakes

1 glass red, 4 Stellas
13st 5

Cables and kettles

Simple Kettlebell complex, once with 12 kg and once with 16kg
3x10 12.5kg cable cross overs
3 x 10 10kg cable curls
3 x 10 40kg(?) ezbar preacher curls
3 x 10 25kg cable pullovers
3 x 10 incline sit ups
front leg twist stretches
benny squat

spanish omolette and chorizo
red thai prawn and pineapple curry and rice
more red thai prawn and pineapple curry and rice
more chorizo
oat cakes
chocolate

2 hours pub worth of lager
13 st 5

More Junk

3 x 10 hanging knee raises (supinated grip)
3 x 10 70kg 18" box squats
3 x 10 pull ups
3 x 10 70kg deadlifts
3 x 10 dips
leg stretches
3 x 10 50kg bench presses


bubble 'n squeak and sausage
McDonald's burger meal
oatcakes and chocolate

6 Stellas
13 st5

Inclined to Recline

30 mins hills level 11 recline exercise bike
leg stretches


sausage sarnie
1 sausage with an oat and raisin cake
sri lankan special biriani

1 Stella
13st6

Compound Interest

3 x 10 hanging knee raises (supinated grip)
3 x 10 70kg 18" box squats
3 x 10 dips
3 x 10 pull ups
3 x 10 70kg deadlifts
leg stretches
3 x 10 50kg incline bench presses

gammon and pineapple
sausages, peas and mashed spuds

5 stellas
13 st 8

Pound for pound

3 x 10 hanging knee raises (supinated grip)
3 x 10 70kg 16" box squats
3 x 10 70kg deadlifts
3 x 10 pull ups
leg stretches
3 x 10 50kg bench presses
3 x 10 25kg assist dips

scrambled eggs and beans on toast
pea, corn and turkey fried rice
gammon and mushrooms

1 Stella, 1 red
13 st7

Junk Food

5000m rowing
messing around with 16kg kettleball
shoulder stretch with pole
leg stretches


tuna and sweetcorn pizza
KFC Zinger Tower burger
crisps

lager at Springsteen, red after
13st3

Goofball

3 x 10 hanging knee raises (supinated grip)
3 x 10 dips
3 x 10 50kg bench
goofed around with kettlebells (12 kg is the one for me I think)
goofed around with pull ups and chin ups
(goofing caused by unavailable squat rack)
leg stretches


bacon, egg and beans
protein bar and banana
tuna and sweetcorn pizza

3 Stellas
13 st 7

Isolation

3 x 10 40(?)kg ex bar preacher curls
3 x 10 10 kg dumbbell incline curls
3 x 10 (l/r) 8kg concentration curls
3 x 10 25kg cable pullovers
3 x10 25kg triceps pushdowns
3 x 10 (l/r) 8kg triceps extensions
leg stretches
3 x 10 hanging knee raises (supinated grip)


fruit and nut muesli with yogurt
ham, cheese and pineapple baguette
tuna and sweetcorn pasta

quiz evening of lager and crisps
13 st5

Hoorah !

Gym for luncheon.

20 minutes X-Trainer, hills level 11, 4.5Km
20 minutes rec-cycle, hills level 11, 7.0Km

I hope to hit the ground in June at some semblence of fitness.

Happy with the restart - compulsive behaviour help me now !

Mr. Creosote

15 Stones 2.5 Lbs !!

This is the largest I have been for a while. That is set to change.

Yesterday was sit ups, plank then a 2hr walk around the Marina and SA1 developments. Thin end wedge-wise but yet another dawn has risen on fit fat fight.

A Kebab with all the trimmings spelt a farewell top arms and a diet watch. That said I do have a jar of green curry paste ( thank you Nigel Slater ) in the fridge, a few tins of coconut milk, jars of Nam Pla, Kaffir lime and lemongrass hanging about and it would be such a waste if they were wasted.

Medicinal Compound

3 x 10 60kg 16" box squats
3 x 10 60kg deadlifts (concentrate on form)
3 x 10 50kg bench presses
3 x 10 hanging knee raises (supinated grip)
foam roller SMR legs
overhead shoulder stretch with dowling rod


egg, bacon and beans
protein bar and apple
tuna and sweetcorn pasta

2 reds
13 st6

Scales fallen from eyes

Standard Cardiff Run.


Bacon sarnies
Parsnip soup
Steak, onions and peas
Turkey sarnie


6 Stellas
13 st 7

Stealing Home

Standard Cardiff Run
stretches

bacon sarnies
chinese buffet

2 Stellas
No scales on tour

Run for home

Standard Cardiff Run.

Bacon sarnies
pizza and belly pork

3 Stellas
No scales on tour.

Busy Doing Nothing

Took the bomber to school, picked him up at 3:30pm and drove for four hours to Cardiff. I could theoretically have gone for a run then but awarded myself a day of rest.

ploughman's baguette
2 mini pork pies
chinese take aways

2 Stellas
no scales on tour

Heavy

swam while Ben had his lesson.
pasta and bolognaise sauce
3 Stellas
13st6

Very Peculiar

5000m rowing
3 x 10 hanging knee raises (supinated grip)
stretching


Tuna & sweetcorn baguette
kebab

evening of Old Peculiar
13 st4

Mr Clean

3 x 10 20kg overhead squats
3 x 10 20 kg hang cleans (with squats)
3 x 10 80 kg squats
3 x 10 25 kg cable pullovers
30 20(?)kg ez-bar curls

stretches


sausages and beans
bacon chicken and mayo sarnie
chicken dhansak, sag aloo, pulau rice

pub evening of lager
13 st 6

I'm back

2 hours Muay Thai

tuna and salad baguette
bolognaise pasta

1 stella
13 st 7

Rag to a Red Bull

3 x 10 hanging knee raises (supinated grip)/Dips supersets
3 x 10 50 kg bench
3x10 25kg cable pullovers
3 x10 25kg triceps pushdowns
3 x 10 30kg(?) ez bar preacher curls
hip flexor stretches


bacon rolls
red bull
ham, pea and egg fried rice
oat biscuit things.

4 Stellas, 1 Red
13 st 6

What goes around

Back on the road with the Garmin yesterday. 4 mins 47 seconds better than last time out on that route, but 2 mins 16 seconds off my best time.

Egg, bacon, toast and coffee
steak, asparagus, mushrooms, red pepper and baked spud

plenty Stella
no scales on tour.

Pinky and Perky

Thrown a day off by life as Ben was with me and I took him to school in the morning, I had a lunchtime meeting scheduled, and had to hit the road straight after work. Thus no room for training.

scotch egg
burger
steak, salad and chips

GWR ale of an evening
no scales on tour.

Mr DeMille

No gym yesterday but I put my patience under considerable pressure for a prolonged period which must be muscle building resistance work !

Filmed a few TV commercials for the firm yesterday. I hung around for hours then stood still in the final shot ( I had had to slip off to the bar in a hotel accross the road on one occasion and to the Barn on two occasions so I did miss out on a few hours of standing around )

"Did you know that when filming Dr Who the target is to record 2 minutes of useful footage per day of shooting"

Wholly unastounded I recoiled and struck with a deft "Did you know there is no name for the back of the knee"

After that retort I retired for a celebratory pint or two !

Pooler

Swam while Ben had his lesson.

BLT sarnie
rice, daal, and prawns

3 Stellas
13 st 5

Row after Row

5000m rowing
3 x 10 hanging knee raises (supinated grip)
leg stretches

minted lamb and red onion sarnie
kebab
sweets
oat and raisin biscuit thing

evening at the pub worth of lager
13st 4

Time 2

I did return to the gym later on yesterday afternoon. Hot and bothered I went for a dip - I only managed 200m before the frustration cause by half of the pool being cordoned off for lessons and the busy crowd of the open half caused me to give up the ghost.

Still, better than nothing at all !

Better Late

5000m rowing
3 x 10 pull ups 25 kg assist
leg stretches


sausage sandwich
ham, chorizo and salad followed by apple pie and custard
chicken, pea and egg fried rice

13st4
6 Stellas

Time

30 minutes X-Trainer, hills, level 11.

I will be heading back for some pull ups and dips later on today !( Provided the sun dries my T-shirt spread out on the back window of the car on this sunny afternoon )

No Booze

5000m rowing
3 x 10 hanging knee raises (supinated grip)
leg stretches
3 x 10 20kg overhead squats

hot beef sandwich
chicken and grapes
NO BOOZE
13 st 5

Trinity

Friday - Recline cycle
Saturday - watched Rocky whilst slumped drunkenly on the couch
Sunday - 500m swim ( Mostly a weak breaststroke )

Friday - Chicken Korma Concoction
Saturday - BBQ
Sunday - Small BBQ for breakfast - Huge BBQ courtesy of The Butcher for the rest of the day and night !

Weight - Not on your Nelly !

On the seventh day

Officially a day of rest as all the exercise I managed was a bike ride to Morden and back with the New Ninja Bomber.

Chicken, peas and cous cous
5 or 6 lagers

13 st 7

Running to stand still

22.5 mins hills level 11 reclinc exercise bike

English breakfast
chicken and salad

Stella and Red
13 st5

Six of the best

3 x 10 20" 25kg overhead box squats
3 x 10 20kg hang cleans (squat variation)
3 x10 60kg deadlift
3 x 10 hanging knee raises (supinated grip)
3 x 10 20kg(?) ez bar preacher curls
3 x10 30kg triceps pushdowns
lying quad stretches 2 mins each side

tuna salad baguette
chilli con carne
1 Stella, 1 red, 1 white

13 st 5

Ale

Aleing and Failing last night ! A most robust session followed by a nifty Nigel Slater Chicken in Garlic and Cider I cooked before I went to the pub !

Coroners inquest this morning was over more quickly than I anticipated so my plans for nipping to the Gym on the way back to the office were scuppered !

I will go after work !

BBQ tomorrow ! Nice !

That's your lot

20 mins hills level 11 recline exercise bike (machine kicked me off after 20 mins, maybe a peak time restriction).
Hamstring stretches 2 mins each side

swam while Ben had his lesson

tuna baguette
2 packets of crisps
toast

2 glasses red, 3 Stellas
13st4

This one also goes to eleven !

30 minutes X-trainer Hills level 11.

Good to be back !

Over My Head then Out of My Head

3 x 10 hanging knee raises (supinated grip)
3 x 10 30kg(?) ez bar preacher curls
10 20", 10 18", 10 16" overhead box squats
3 x 10 26kg cable pull overs
hamstring stretches 2 mins each side
3 x 10 30kg hang cleans (no squat variation)

half a Spanish tortillia with a tomato fried in olive oil then a splash of balsamic vinegar
cheese and onion bagle
kebab
chilli con carne

an evening of lager and champagne
13 st 4

Back to the Beginning

30 minutes recline cycle Hills level 11.

Yep - that's right Nick - I just copied you ! I cannot copy you yet when it comes to weights or dips but I have a steely determination to play some catch up !

Yesterday I had noodles with beef for lunch and Dal for tea.

I am fatter than the Graf Zeppelin at the moment - way over 15 Stones !

Springfield Anniversary

30 minutes hills level 11 recline exercise bike
leg stretches

turkey, dhal and spinach
crayfish and avocado sandwich
turkey and sag aloo
half a spanish totilla

1 lager
13st4

Fast

Smith Machine Bench
82.5kg 1 rep
80kg 2 rep
77.5kg 3 reps
75kg 4 reps
72.5kg 5 reps
70kg 6 reps
67.5kg 7 reps
65kg 8 reps
62.5kg 9 reps
60kg 10 reps

leg stretches
Dips: 10,9,8,7,6,5,4,3,2,1 reps (poor form)

5 Stellas
13st4

On the box

20 inch box squats

120 kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
80kg 10 reps

leg stretches

Chin ups: Dips: 10,9,8,7,6,5,4,3,2,1 reps

30 minutes hills level 11 recline exercise bike

Spanish omelette
sausages and mushrooms

2 whites
13st5

Hang Fire

30 minutes hills level 11 recline exercise bike
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1
leg stretches


spinach and chicken risotto
chcken and mashed potato

6 Stellas
13st7

Same Time Next Year

Bomber by day, boozer by night, so no time to train.

Angry Whopper Burger Meal
Thai restaurant food

lager and white wine
13 st 5

Water

Swam while Ben had his lesson


beef and brocolli thai curry and rice
Pizza

Red Wine
13st5

Dip in form

Dips: 10,9,8,7,6,5,4,3,2,1 reps (back still hurts)
30 minutes hills level 11 recline exercise bike
leg stretches

Commonwealth cafe big breakfast
Chilli burger salad and chips
spinach Spanish omelette

footie worth of lager then 1 white
13st6

Zip

Eating, no drinking, no exercise !

Thin end of the wedge

20 minutes cycle.

Pot noodle
Steak in peppercorn sauce

One Rose

Easy Does It

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps
30 minutes hills level 11 recline exercise bike
leg stretches

eggs, sausage and chips
thai red beef and brocolli curry and rice

4 stellas
13st6

Off The Beer

4 reds, southern comfort and coke, vodka and coke.
No beer !

Best laid plans and all that.

Gym later to ease myself back into the swing.

Persistence

30 minutes hills level 11 recline exercise bike
leg stretches


half a sausage baguette
meatballs, spaghetti and salad
alpine eggs and garlic bread

3 stellas
13st7

7 days

30 minutes hills level 11 recline exercise bike
leg stretches

Cottage Pie and beans
ragu and garlic bread

4 stellas 1 red
13st7

7th day of being injured and only just on the mend. No point rushing things.

Recycling

30 minutes hills level 11 recline exercise bike
leg stretches

Cottage Pie
Brazilian Barbecue

3 stellas 1 white
13st6

Fate plays the straight man

I came out of the office intending to turn right and go to the gym but noticed Pete and Mark enjoying a social drink under the bandstand. I wandered over to say hello, one thing led to another - it would have seemed churlish to refuse the offer to join them - so I was thrown a day off by life.

Buffet
pork chops

much lager
13st3

Pathetic !

I fully intended a little Gym-age this lunchtime.
I was on the pop all day yesterday and I am more than jaded.
I changed ready to train then, noticing that I had my bathers on I whopped off the T and went for a sauna instead.
Lazy Git !!

Ethos

Shall I enlist the services of a personal trainer for a month or two ?
I have been taking training too easily of late and I need to rediscover the eye !

Now, when we fought, you had that eye of the tiger, man; the edge! And now you gotta get it back, and the way to get it back is to go back to the beginning. You know what I mean?
See that look in their eyes, Rock? You gotta get that look back, Rock. Eye of the tiger, man

Right Leg, Left Back

30 minutes hills level 11 recline exercise bike
left leg stretch (right leg hurt too much because of my injured left back)
Thai green chicken and mango chutney sarnie
spinach and tuna dhal
red wine 3 Stellas
13st4

Still Suffering

22 and a half minutes hills level 11 (machine kicked me off after that)
leg streches


Tuna baguette
chicken and sweet chilli sauce

6 pints
13st4

Crocked

Seems I've been doing Muay Thai for a year now. Ironically, training is in limbo this week as I am still injured from sparring on Monday. All I could manage yesterday was:

30 mins recline exercise bike hills level 11

beans and frakfurters
chicken and veg dhansak
6 Stellas
13st5

The Fray

I went all Henry V last night and with my courage to the sticking point I reentered the gym !

20 Minutes X-Trainer
1km treadmill run - 10-14KmH
A few concentration curls and a few curl and presses.

I am extremely out of shape - unless you consider a large beer gut to be a pleasing aspect ?

Loads of food but no booze.

Time to get back on track !

Ouch!

Muay Thai. I sustained a roundhouse kick to the kidney in sparring that has left me in considerable discomfort.

bubble and squeak with fried egg
chicken, carrot, cabbage and onion stir fry

3 Stellas

13st 4

Challenged

Childline Challenge in 1:27

banana
Welsh cake
all day breakfast sarnie
roast chicken and spuds

1 lager, 1 white
13st 6

lurched 15 degrees

Smith Machine 15 degree incline Bench
82.5kg 1 rep
80kg 2 rep
77.5kg 3 reps
75kg 4 reps
72.5kg 5 reps
70kg 6 reps
67.5kg 7 reps
65kg 8 reps
62.5kg 9 reps
60kg 10 reps

leg stretches
Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps


black pudding
ratatouille and tuna
Stilton tart with baked potatoes and salad
kebabs, chicken, crisps etc etc courtesy John and Jo
many lagers courtesy John and Jo

no scales on tour

Full Stop

No official exercise as I was goofing off with the Bomber.

Black Pudding
sausage baguette
chocolate eclair
chicken, asparagus pasta

13st7
5stellas

pooling resources

just messed around in the pool with Ben.

tuna and sweetcorn bagutte
ham and pineapple pizza

3 stellas
13st6

Slammers

3o mins evercise bike hills level 11
SMR legs


bacon and avocado sarnie
leak and chicken casserole with carrots, green beans and mashed potato.
chicken and crisps

Lager and tequila at the quiz
13 st 4

Soapbox

20 inch box squats

120 kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
75kg 10 reps

leg stretches (roundhouse MK2)
Dips: 10,9,8,7,6,5,4,3,2,1 reps


sausage baguette
egg, chicken and brocolli fried rice
salsa chicken wrap
chicken and toast

1 white
13st 6

The doer alone learneth

30 mins hills level 11 recline exercise bike


BLT Baguette
Promax diet shake
aubergine parmiagano and pesto chicken

2 reds
13st5

weigh layed

I set off to the gym at 12.50 yesterday afternoon but following a telephone call I nipped into the pub for 10 hours. by the time I arrived the gym was shut !

No food
Stella
I could not decipher the weighing scales this morning !

Hit The Deck

I shunned the gym in lieu of work around the house. I dumped all the earth and rocks that had been dug out for the decking but not used to level the rest of the garden. I hit a rythm and ended up taking most of the contents of the Garage to be variously recycled and dumped. I then went to Jo's folks house and dumped all of their accumulated junk and patio waste.
By the end of the day my hands were so tired I could not make enough of a fist to hold onto the steering wheel of the car.

Luckily a pint glass has a greater girth than a steering wheel !

Harvester a modest treat and then crashout !

Monday Mundane

Deadlifts:
105kg 1 rep
100kg 2 reps
95kg 3 reps
90kg 4 reps
85kg 5 reps
80kg 6 reps
75kg 7 reps
70kg 8 reps
65kg 9 reps
60kg 10 reps

MK2 roundhouse leg stretches
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1

Devilled eggs with coleslaw
tuna and cucumber sandwich
steak and mushrooms

6 stellas
13st5

Weighing Heavily

30mins recline exercise bike hills level 11
squat stretches
15 mins recline exercise bike hills level 11
sauna until I was 12st7.

chicken
jerk pork and 'slaw
bagel
5 Stellas
13st4

Gym Smith

Smith Machine Bench
82.5kg 1 rep
80kg 2 rep
77.5kg 3 reps
75kg 4 reps
72.5kg 5 reps
70kg 6 reps
67.5kg 7 reps
65kg 8 reps
62.5kg 9 reps
60kg 10 reps

leg stretches (roundhouse MK2)

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps

egg and lentil curry
chicken
5 Stellas
13st6

Michelangelo's Dai

I have realised that in West Wales the name David is banned !

I did no training again yesterday so I thought I would thrill you with my machinations.

Pub re-opening last night ( it had never closed but it is under new management ).

My fitness is low my weight is high !

More Boxing

20 inch box squats

120 kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 7 reps
100kg 8 reps
95kg 9 reps
90kg 10 reps
leg stretches (roundhouse MK2)
Dips: 10,9,8,7,6,5,4,3,2,1 reps
adductor machine 40kg (wide dial notch 3) 11 reps
hip floxor stretches
10kg overhead squat 6 reps



Commonwealth Cafe Big Breakfast
chicken dhansak and peas pulao rice at new Indian at the bottom of the road
wine with dinner, lagers at comedy

13st7

How civilised

recline exercise bike - reading book - 30 mins hills level 11. - v. agreeable
chicken, spinach and lentil curry
6 Stellas
13st6

Bones

Lazy day with an afternoon and evening on the horizontal lubricant !

Buffet the vampire slayer

Deadlifts:

105kg 1 rep
100kg 2 reps
95kg 3 reps
90kg 4 reps
85kg 5 reps
80kg 6 reps
75kg 7 reps
70kg 8 reps
65kg 9 reps
60kg 10 reps
.MK2 roundhouse leg stretches
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1


meeting buffet sarnies and crisps
keema peas
4 beers, 1 red
13st4

Return to Sender

30 Minutes cycle level 11 interval hills training.

Been a while and I pushed myself to the extent that my hips and thighs ached. This caused a certail Elvisity in my gait as I dismounted and made my way to the changing rooms and on to the pool !!

Far too much food but no booze.

This morning I was 14 Stone 11 lb.

My kit is in the car !!

Muay Stars

Muay Thai
lamb shawarma
chicken and broccoli
peanuts
Mars bar
4 stellas
13st5

Smith

Bench (Smith machine as suggested by John)
80kg 1 rep
77.5kg 2 reps
75kg 3 reps
72.5kg 4 reps
70kg 5 reps
67.5kg 6 reps
65kg 7 reps
62.5kg 8 reps
60kg 9 reps
57.5kg 10 reps

leg stretches (roundhouse MK2)

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps

25 mins hills level 11 recline exercise bike

4 Kronenbourgs watching football
1 red
chilli
13st4

Boxing Clever

Squats:
120kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
75kg 10 reps
(last 5 sets 20 inch box squats)

leg stretches (roundhouse MK2)

Dips: 10,9,8,7,6,5,4,3,2,1 reps

Commonwealth Cafe Big Breakfast
Beef and onion pie and chips from chip shop.

Afternoon of lager in Whitton
13st4

Goofy

Just goofed about with the bomber in the swimming pool for an hour or so.

promax shake
sausage baguette
enormous ragu of my own design

2 Stellas
13st4

Becalmed

Swam while Ben had his lesson.
2 diet shakes
lamb stew, brocolli, cheesecake, half a scotch egg
1 red, 2 stellas
13st2

9

20 mins recline exercise bike hills level 11. (A different machine than usual. It seemed to be programmed to allow me 20 mins only.)
SMR on legs

2 Promax Diet shakes
Boozed through Liverpool Arsenal in the Tup
flake, mars and snickers

13st2

10 to go

Deadlifts:
100kg 1 reps
95kg 2 reps
90kg 3 reps
85kg 4 reps
80kg 5 reps
75kg 6 reps
70kg 7 reps
65kg 8 reps
60kg 9 reps
60kg 10 reps
MK2 roundhouse leg stretches
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1

Promax Diet Shake x 2
Kebab

Theakston's Old Peculiar all through Roma v Man U in the pub
13st3

Thin end of the slice of Pizza

20 minutes recline cycle - level 12 - Painful !

Eating for Wales and Fit for nothing !

Going to be a painful road to get some health and fitness back !

Disgruntled I adjourned to the Plough and Harrow !!

All or Nothing !

As it turns out - Nothing !

No valuable exercise for a week - just swimming. The stress caused by a full gaggle of between 4 and 5 Children with their various yet constant demands may have aided weight loss ?

Now it is time for All !

One Louder

30 mins recline exercise bike hills level 11

2 Promax Diet Shakes
chicken stir fried with veggies

1 red
13st4

Weight won't wait

Bench
80kg 1 rep
75kg 2 reps
70kg 3 reps
67.5kg 4 reps
65kg 5 reps
62.5kg 6 reps
60kg 7 reps
57.5kg 8 reps
55kg 9 reps
52.5kg 10 reps
leg stretches (roundhouse MK2)

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps

tuna and sweetcorn pasta sauce
gammon
choccy bars

lager and wine
back up to 13st5. Desparate measures may be called for if I'm gonna get to twelve and a half by 19 April.

Arrest

Thrown a day off by life. Theoretically I could have fit some roadwork in at 6am, but cometh the hour I couldn't rouse myself from the pit.

13 st 1 this morning though despite plenty booze.

diddly squat

Squats:
120kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
75kg 10 reps

leg stretches (roundhouse MK2)

Dips: 10,9,8,7,6,5,4,3,2,1 reps

scotch egg, ham and tomato ketchup

jerk chicken and coleslaw

1 red

13st3

Scotch

30 mins hills level 11 recline exercise bike
a little foam roller work on the legs
swam while Ben had his lesson

ploughman's baguette
scotch egg
chicken, sweetcorn and lentil curry

2 Stellas, 1 White
13st6

Weak

Deadlifts:
120kg failed due to being a weakling
110kg failed due to being a weakling
105kg 1 reps
100kg 1 reps
95kg 2 reps
90kg 3 reps
85kg 4 reps
80kg 5 reps
75kg 6 reps
70kg 7 reps
65kg 8 reps
(are these harder at 7am?)

leg stretches
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1
15 mins recline exercise bike hills level 11

half-hearted bag drill


80 secs 6km/hr, 180 secs 9 km/hr, 40 secs 18km/hr treadmill


sausages and beans
egg mayonnaise and salad baguette
chille con carne and rice

Chocolate Drop ale (the Easter malt teaser) then Kronenburg through football
13st6