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