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