My Myo My Mayo

30 mins recline bike hills level 11
Self Myo-facial Release legs

muesli
chicken, bacon and mayo sarnie
prawns & avocado
beef wellington

mucho vino
13 st 2

Up to scratch

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg cable bar face pulls
30 Captain's chairs
3 x 10 30kg cable bar pushdowns
3 x 10 20kg front squats

bridge, squat and kneeling stretches, bow

home made pork scratchings
tuna and sweetcorn pizza

5 Stellas
13 st 7 last year 13 st 12

Hitting the wall

15 mins recline bike hills level 12
standing stretches

15 mins recline bike hills level 11

(lack of energy due to no carbs yesterday?)

roast pork

mozzarella, pesto and roast pepper sarnie
pasty on the hoof
restaurant curry
Guinness and white

13st 7 last year 13 st 10

A Bridge Too Far?

10 30kg, 40kg, 50kg, 60kg bench
3 x 10 deep 20kg front squats
3 x 10 305kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar curls 12.5kg on each end of metal sleeved bar

squat and kneeling stretches, first wrestler's bridge for many a year

roast pork and crackling
4 cans Stella
13 st 4 - last year 13 st 11

A bit parky

30 mins cycling round park (GPS).

bubble 'n squeak with bacon
pasta with cauliflower and stilton

too much wine
13 st 5 last year 13 st 12

Yesterday

Sun salutation
16kg kettlebell workout
Christmas Dinner
stilton
much wine
13 st 4

Today is Tomorrow

30 mins recline bike hills level 12

standing stretches

sprout and lamb curry
red and lager
13 st 2

There is a tomorrow

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg pushdowns

squat stretch, kneeling stretch, bow

steak, chips, mushrooms
lager, red
13 st 4

There is no tomorrow

standard Cardiff 5K (GPS may follow)
stretched legs up stairs

bacon rolls
pork and veg and rice type thing

red and lager
13st 6

All the trimmings

standard Cardiff 5K (GPS may follow)
sun salutation
bacon rolls
Christmas Dinner
much wine and lager
NSOT
last year 87kg

NSOT

yada, yada,yada ... no time to train
southern Indian curry at Punithas
5 or 6 lagers
no scales on tour

cardio in the snow

30 mins recline bike hills level 12
squat stretch, kneeling stretch, bow

tuna and cucumber sarnie
tighten-up Christmas Dinner

lager and wine
13 st 4 - last year 13 st 7

Sagacity

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
10 20kg, 10 40kg, 10 60kg bench press
3 x 10 10kg on each end metal sleeve ez bar preacher curls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

Commonwealth Cafe Big Breakfast
turkey, sage & onion, and cranberry sarnie
pork chop and chips

13 st 6 - last year 13 st 7

curry on

2 x 15 mins recline bike hills level 12
squat stretch, kneeling stretch, bow

tuna and sweetcorn baguette
curry out

lager/red
13 st 6 last year 13 st 10

Festive Restive

loads of lager and Thai food

No exercise.

13 st 6 last year 13 st 10

All white on the night

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg pushdowns


standing stretches


tuna, may and cucumber sarnie
chicken biriani
smarties

2 whites
13 st 5 last year 13 st 8

quality

30 mins recline bike hills level 12
squat stretch, kneeling stretch, (both with rod held on shoulders behind back), bow

corned beef hash
quality street

lager, white
13st 5 last year 13st 9

Easy Does It

10 20kg, 10 40kg, 10 60kg bench press
3 x 10 50kg squat
3 x 10 40kg seated pulley row on machine
3 x 10 10kg on each end metal sleeve ez bar curls
3 x 10 8kg (l/r) Arnold presses
30 35kg kneeling cable crunches

standing stretches

steak, chips, broccoli, pepper sauce
sweets
2 red
13 st 2 -last year 13 st 8

182 pounds

30 mins recline bike hills level 12
squat stretch, kneeling stretch, (both with rod held on shoulders behind back), bow

cheese and ham sarnie then grapes
pepperoni pizza

6 Stellas
13 st 0 - last year 13 st 6

Oh my ears and whiskers

Swam a very quick few lengths during the bomber's lesson, but mostly had to look after his mate's little sister. Similarly did a little skipping during his muay Thai. Otherwise too busy to make space for "official" training in my schedule.
keema peas
1 red
13 st 2 last year 13 st 4

Who's Bad?

8 kg dumbells
3x10 incline bench press
3x10 flies
3x10 l/r Arnold Presses
3x10 tricep extensions
3x10 curls (l/r)
3x10 lunges

cheese and red pepper sarnie
banana
take away kebab
crunchie

5 or 6 lagers
13 st 4 last year 13 st 8

12

30 mins recline bike hills level 12
squat stretch, kneeling stretch, (both with rod held on shoulders behind back), bow

hot dog sausage and cucumber sarnie
roast chicken, chips and garlic mushrooms

1 red, 1 white
13 st 3 -last year 13 st 9

Bad Bach

8 kg dumbells
3x10 l/r Arnold Presses
3x10 tricep extensions
3x10 incline bench press
3x10 flies
3x10 curls (l/r)
3x10 lunges

standing stretches

(Note to self: dumbell lunges are a good exercise as my bum hurts this morning.)
green curry and rice with plenty fruit and veg
Tesco ploughman's wedge

5 lagers
13 st 4 last year 13 st 9

triple tipple

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

brunch triple pack sarnies
liver and onions with colcannon

red
13 st 7 - last year 13 st 10

Poor Me

Desultory 16kg kettlebell workout due to bad back
Sun Salutation

MacDonald's burger
pasta with chorizo, roast peppers and mozzarella

2 reds
13 st 4 last year 13 st 8

Keener Keema

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

mozzorella, pesto and roast pepper sarnie
pear
scotch egg
keema veg

3 Stellas
13 st 2 last year 13 st 8

Back off

Woke with a bad back and a busy day that demanded pre work training.

All I could do was 8kg dumbells (curls, triceps, incline bench, incline flies, lateral raises, and rows) and a sun salutation.

lamb chops and salad

red
13 st 3 last year 13 st 10

mushy

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

ham and pesto sarnie,
red grapes
trout, mushy peas, chorizo

1 red
13 st 4 - last year 13 st 10

getting restive

no training

tuna and sweetcorn baguette
chicken dhansak, sag aloo, pulau rice

5 lagers
13st 5 - last year 13 st 9

lotto

3 x 10 50kg bench
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg on each end metal sleeve ez bar curls

standing stretches

ham sarnie
red grapes
paad thai

half red
13st 7 same as last year

Early in the morning

30 mins recline bike hills level 11
squat stretch, kneeling stretch, bow

chicken, potato, spinach and olice frittata with tomato sauce
keema peas

3 stellas, 1 white
13 st 6 - last year 13 st 7