Saturday, 31 May 2008

Junk Food

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

tuna and sweetcorn pizza
KFC Zinger Tower burger

lager at Springsteen, red after

Friday, 30 May 2008


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

Thursday, 29 May 2008


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

Wednesday, 28 May 2008

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

Tuesday, 27 May 2008

Scales fallen from eyes

Standard Cardiff Run.

Bacon sarnies
Parsnip soup
Steak, onions and peas
Turkey sarnie

6 Stellas
13 st 7

Monday, 26 May 2008

Stealing Home

Standard Cardiff Run

bacon sarnies
chinese buffet

2 Stellas
No scales on tour

Sunday, 25 May 2008

Run for home

Standard Cardiff Run.

Bacon sarnies
pizza and belly pork

3 Stellas
No scales on tour.

Saturday, 24 May 2008

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

Friday, 23 May 2008


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

Thursday, 22 May 2008

Very Peculiar

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

Tuna & sweetcorn baguette

evening of Old Peculiar
13 st4

Wednesday, 21 May 2008

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


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

pub evening of lager
13 st 6

Tuesday, 20 May 2008

I'm back

2 hours Muay Thai

tuna and salad baguette
bolognaise pasta

1 stella
13 st 7

Monday, 19 May 2008

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

Sunday, 18 May 2008

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.

Saturday, 17 May 2008

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
steak, salad and chips

GWR ale of an evening
no scales on tour.

Friday, 16 May 2008

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 !


Swam while Ben had his lesson.

BLT sarnie
rice, daal, and prawns

3 Stellas
13 st 5

Thursday, 15 May 2008

Row after Row

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

minted lamb and red onion sarnie
oat and raisin biscuit thing

evening at the pub worth of lager
13st 4

Wednesday, 14 May 2008

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

6 Stellas

Tuesday, 13 May 2008


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
13 st 5

Monday, 12 May 2008


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

Sunday, 11 May 2008

Running to stand still

22.5 mins hills level 11 reclinc exercise bike

English breakfast
chicken and salad

Stella and Red
13 st5

Saturday, 10 May 2008

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

Friday, 9 May 2008


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

2 glasses red, 3 Stellas

Thursday, 8 May 2008

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
chilli con carne

an evening of lager and champagne
13 st 4

Wednesday, 7 May 2008

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

Tuesday, 6 May 2008


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

Monday, 5 May 2008

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

Sunday, 4 May 2008

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

Saturday, 3 May 2008

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

Friday, 2 May 2008


Swam while Ben had his lesson

beef and brocolli thai curry and rice

Red Wine

Thursday, 1 May 2008

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


Eating, no drinking, no exercise !