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