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)