3 2 ?

3 x 10 dips
3 x 10 40kg front squats
3 x 10 10kg overhead squats
3 x 10 30kg hang cleans
3 x 10 10kg military presses
3 x 10 captain's chairs
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls


tuna and cucumber sarnie
bangers, mustard mash, peas red wine sauce

wine 13 st 3

5 7 12

23 mins recline bike hills level 11 (maching kicked me off)

2,000m rowing

chocolate cup cakes

beef, horseradish and tomato sarnie

Sri Lankan veggie biriani

Porter and lager

13 st 5

5 7 10

6:15am Bikram

KFC Salsa Twister
sausage and bean starter then a Calzone

lager and wine
13 st 5

4 4 11

Bikram yoga 8:15am

chocolate cupcakes exclusively
popcorn at movies
cheese and mushroom omelette with chips

wine
13 st 4

4 5 12

Roath Park Rec WorldTrail circuits.

Bacon sarnie
bangers, mash, peas and onion gravy

wine
13 st 4

?4?

Strange to remark I had a day off training yesterday.

?2?

6:30 am Bikram yesterday when I wrote this.


Don't know what I will eat or drink today, or what I'll weigh tomorrow.

1 ? 10

19 mins recline bike level 11
machine kicked me off
11 mins recline bike level 11

all day breakfast sarnie
pork and broccoli curry with rice

wine
13 st 1

2?7

6:30am Bikram at Balham

salmon and cucumber sarnie plus the burglar's spare cheese sarnie
chicken, chips and lettuce
grapes

lager
13 st 2

247

3 x 10 pull ups
3 x 10 dips
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 captain's chairs

(me in the gym with the Bomber flying solo in the pool)

tuna melt panini with salad
a dense yet radiant Pork Sinigang inspired kitchen leftover thingy of my own design

wine
13 st 2

467

No real training, but I will count my splashing about in the pool with the Bomber, as very little swimming is recorded here these days. He has passed his "shark" test so he can swim unsupervised from now on.

chicken and broccoli fried rice
Segovian pork and potatoes

wine
13 st 4

3 6 10

8:15 am Bikram

tacos
chicken,mash and peas

wine and lager
13 st 3

0 6 10

About twenty seven minutes hills level 11 recline. Blasted bike kicked me off twice
Lacklustre stretching


beef, tom and horseradish sarnie
Tighten Up Christmas do


wine and lager
13 st on the button

158

3 x 10 pull ups (limited ROM, but kicked the crutch away at last from this)
3 x 10 dips
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

Caesar chicken sarnie
turkey, cheese and salad taco shells


wine
13 st 1

159

6:30am Bikram Yoga in Balham

Sainy's triple sarnie pack
spring onion, tomato and cheese omelet with chips
Dorritos

lager and wine
13 st 1

028

6:30 am Bikram at Balham

Sainsbury triple sarnie pack
prawn chowder with mashed potato
grapes

wine
13 st 0

106

20 mins recline bike level 11
machine kicked me off
10 mins recline bike level 11


egg mayo sarnie
cottage pie and mushrooms

no booze
13 st 1

124

8:15 am Bikram (end of three month unlimited)

eggy bread, bacon and mushrooms
beef and okra curry with rice

wine and lager
13 st 1

(12)13 (13) 48

8:15 am yoga at Balham

cheese omelet and streaky bacon
beef and okra curry with rice

wine
12 st 13 (first time since March)

139

3 x 10 pull ups (limited ROM, but kicked the crutch away at last from this)
3 x 10 dips
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 hyperextensions

chicken salad sarnie
beef, soup noodles
ham 'n cheese toastie

lager, wine
13 st 1

549

Balham for 6:30am Bikram Yoga. (Had to quit after the back strengthening poses. Note to self again - don't go if you've spent the previous evening in the pub.)

egg mayo baguette
beef, mash and peas

wine
13 st 5

3 7 10

16.5 mins recline bike level 11
machine kicked me off
10.5 mins recline bike level 11
machine kicked me off

coupla minutes Benny squat

tuna and cucumber sarnie
soup and sarnie

lager and wine
13 st 3

248

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 70kg squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 25 kg triceps pushdowns


all day breakfast sarnie
buffet

lager and wine
13 st 2

328

30 mins recline bike level 11

KFC salsa toasted twister
carrot and coriander soup with cheese and tomato rolls

wine
13 st 3

6 3 10

First day without exercise for a month and weight creeps back up.

scrambled egg and hash browns
chicken curry and rice
chip sarnie
broccoli and Stilton soup
spag bols

lager and wine
13 st 6

4 4 10

6:30am Bikram in Balham

Subway sub
chicken, mash, peas, gravy

lager, wine
13 st 4

3 4 10

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

All day breakfast sarnie
samosas, cheese on crackers
liver and rice and salad

lager and wine
13 st 3

259

16 mins recline bike level 11
machine kicked me off
14 mins recline bike level 11

cheese and onion sarnie
fried chicken, rice and salad.

wine
13 st 2

177

6:30am Bikram in Balham

lunchtime
3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 30kg triceps pushdown
3 c 10 45kg pulley


BLT sarnie
steak mushroom, peas, bread

wine and lager
13 st 1

067

6:30 am Bikram and Balham

6 pm 30 mins recline bike level 11 (Profit Burglar rearranged so this was pub displacement activity)

Sainsbury triple sarnie pack
blackened salmon on butternut squash/sweet potato chilli mash with mango chutney

wine
13 st 0

359

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 5kg assist chin ups
3 x 10 captain's chairs
3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar



ham and cheese panini with salad
corned beef hash with a fried egg

wine
13 st 3

329

8:15am Bikram in Balham

porridge with honey
meatballs in tomato and olive sauce with garlic bread
chocolate

lager and wine
13 st 3

328

8:15am Bikram in Balham

sardines on toast
curry and rice
rice pudding

wine
13 st 3

159

30 mins recline bike level 11

tuna and sweetcorn pasta
fish 'n chips 'n processed peas
weetabix bar
grapes

wine
13 st 1

3 6 11

6:30 am Bikram in Balham

Sainy's £2 sushi pack
tuna and sweetcorn pasta

wine
13 st 3

2 6 11

3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

chicken and bacon sarnie
roast pork with brocolli and carrot soup

wine
13 st 2

379

6:30 am Bikram in Balham

Sainy triple favourite sarnie pack
take away chicken kebab

lager
13 st 3

3 3 10

26.5 mins recline bike level 11 - machine kicked me off

3.5 mins seiza

KFC Zinger Tower Burger

dry roast peanuts

roast pork sarnie

Winter Warmer

13 st 3 (what is the point of writing the last two year's weights if I put them in the title?)

459

8:15am Bikram Balham

roast pork, roast spuds, carrots and broccoli
leftovers for tea

wine and lager
13 st 4 (5 in 08, 9 in 07)

519

3 x10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 1kg on each end of metal sleeved bar
3x 10 25kg triceps pushdowns

chicken/peas fried rice
chicken/peas fried rice with cauli

lager
13 st 5 (4 more than last year, 4 less than 2007)

337

13 minutes recline bike hills level 11 (machine kicked me off)
5 mins seiza, copied shelf hip openers
17 minutes recline bike hills level 11

tuna and cucumber sarnie
chicken, black pudding and cauliflower puree

lager and wine
13 st 3 (same as last year. four pounds down on 2007)

448

Drove to Balham for 6:30 am Bikram

cheese ploughman's baguette

chicken pasta

13 st 4 (same as last year and four pounds less than the year before)

348

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

chicken and salad baguette

sausage, black pudding, Spanish tortilla

no booze

13 st 3 (lb less than last year, five less than 2007)

369

Drove to Balham for 6:30am Bikram Yoga

beef, stilton and rocket baguette

chinese restaurant food

lager

13 st 3 (down 3 from both last year and the year before)

1 8 10

20 minutes recline bike hills level 11 (machine kicked me off)
5 mins seiza, copied shelf hip openers
10 minutes recline bike hills level 11 (machine kicked me off)

port, lager, wine

keema peas and naan

13 st 1 (half a stone less than last year and nine pounds less than the year before but it was after Bikram so a lot of the loss was water).

4 6 10

Drove to Balham for 8:15am Bikram Yoga

out boozing in London for the afternoon and early evening

keema peas of my own design

13 st 4 (2lb less than last year, 6 than the year before)

248

Drive to Balham for 8:15 am Bikram Yoga

left over pasta and sauce

English muffin with black pudding and fried egg

home made burgers in Tesco buns with relish

lager and wine

13 st 2 (13 4 last year and 8 the year before).

436

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 captain's chairs
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 25kg cable pushdowns


tuna and cucumber sarnie
two sausages in a bread roll and carrot soup

lager and wine
13 st 4 (a pound more than last year but two less than 07)

368

21.5 minutes recline bike hills level 11 (machine kicked me off)
5 mins seiza, copied shelf hip openers

very lacklustre while ill, and certainly can't expose a hot/wet Bikram studio to my emanations until I am better.

ham cheese and pickle sarnie
bolognaise and pasta

wine
13 st 3 (3 ln less than last year, 5 less than year before)

458

3 x 10 50kg bench presses
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
10 10kg, 10 12.5kg, 10 15kg cable curls

It is hard to do weights when you don't feel well

Mango juice

pizza. salad and orange juice

carrot and lemon soup

one glass of wine 13 st 4 (5 last year 8 year before)

575

30 minutes recline bike hills level 11
5 mins seiza, copied shelf hip openers

chicken, mayo and bacon sarnie

bangers, mustard mash, onion gravy and peas

lager and wine

13 5 (two pounds more than last year and the same as the year before)

677

Drove to Balham for 7pm Bikram. It was mobbed. (Must be a great business)

fry-up

chocolate weetabix

toasted ham sarnie

lentil, spinach and chicken curry

lager and wine

13 st 6 (a pound less than the last two years)

488

26.5 minutes bike hills level 11 (Machine kicked me off)
5 mins seiza, copied shelf hip openers

wheetabix
chcken roast dinner

wine
13 st 4 (four pounds less than last two years)

569

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 hyperextensions

5 mins seiza (an advance in terms of upright straight back)


ham 'n eggs on an English muffin
chicken and chips

wine
13 st 5 (13 6 last year, 13 10 year before)

575

"Thrown a day off by life." It involved a search the Bomber's Match Attax folder.

mutton with rice 'n' peas and a side of 'slaw at Garfields. Why don't I do that more?
bacon, mushrooms, tomato and chips

lager and wine
13 st 5 (13 7, 13.5)

5 6 10

15 mins hills level 11 bike (machine kicked me off)
5 mins seiza/virasana
15 mins hills level 11 bike

beef, tomato and horseradish sarnie

hot dog with onions at the bonfire

no booze

13 st 5 (a pound lighter than last year and I was 13 10 the year before)

77?

drove to and from Balham for 6:30am Bikram Yoga. (Weather too horrible for bike. Thin end of the winter edge, I wonder?)

tuna salad baguette

popcorn chicken

lentil and egg curry with naan

lager and wine

13 7 same as last year

368

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 hyperextensions

working on Virasana

all day breakfast sarnie

chicken, barley lentil and split pea soup

lager and wine

13 st 3 (13 6 last year and 8 year before)

788

7.5 mins hills level 11 bike (machine kicked me off)
20.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza

cheese and tomato roll
Thai red chicken curry
corned beef hash and fried egg

lager and wine
13 st 7 (13 8 in 07 and 08)

6 6 10

biked to and from Balham in the rain for 8:15am Bikram Yoga

dense but radiant corned beef hash of my own design

likewise home concocted bacon, barley lentil and split pea soup

lager and wine

13 st 6 (same as last year but four pounds less than year before

477

biked to and from Balham for 8:15am Bikram Yoga

Sausage & Egg McMuffin brekkie with large coffee
burrito in town

lager, dark beer and wine
13 st 4 (13 st 7 2008 and 2007)

779

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
30 30kg kneeling cable crunches

ham, cheese and pickle sarnie

chorizo and spinach Spanish tortilla wth tomato sauce left over fromn day before's pasta

1 lager only

13 st 7 (same as last year, 2lb less than year before)

588

13.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza
10.5 mins hills level 11 bike (machine kicked me off)

chicken and salad sarnie

penne, meatballs and tomato sauce

wine

13 st 5 (13 8 the last two years)

558

3 x 10 captain's chairs

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

3 x 10 hyperextensions

chicken drumstick, banana

tuna and cucumber sarnie

chicken and rice

lager (pub), wine (post pub)

13 st 5 (same as last year, and three pounds less than year before)

6 10 7

biked to and from Balham for 6:30am Bikram Yoga

ham salad baguette
burger and chips

lager and wine
13 st 6 (13 10 last year, 13 7 year before)

689

14.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza
15.5 mins hills level 11 bike

Sainy's Brunch triple sarnie pack

mountain of keema broccoli and rice

banana and cadbury flakes

lager and wine

13 st 6 (last year 8, year before 9)

7?5

Tarried too long when dropping Ben off to get to the gym afterwards. (Maybe I can do an hour while he's at rugby Sundays from now on?)

chicken and veg rice

cottage pie (lunch and dinner)

later and wine

13 st 7 (2008 unknown, 2007 13 5)

766

woke up too late to train before picking up Ben.

Mitre Burger
chicken and veg fried rice
chocolate bar

lager and wine
13 st 7 (13 6 last two years)

485

biked to and from Balham for 5:30pm Bikram Yoga. - also first hint of yoga on these pages this day last year

Ginsters pasty (549 kcal it would appear)
keema, sag, and pulse
curry
chocolate

lager and wine
13 st 4 (13 8, 13 5)

565

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

porridge and honey

ham, cheese and pickle baguette

lamb, chips and salad

egg and bacon toasted sarnie

crunchie

wine

13 st 5 (2008 13 6, 09 13 5)

44?

biked to and from Balham for 8:45pm Bikram Yoga.

chicken salad, prawn mayonnaise, blt triple sarnie pack

Heinz chicken and veg Big Soup

wine, lager

13 st 4 (last year 13 st 4)

67?

30 mins hills level 11 bike
4 mins seiza

tuna and cucumber sarnie

chicken in cider and rice

pub evening of lager

13 st 6 (7, dunno)

778

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls (using double handle)

banana and a peach

crayfish and rocket sarnie and a peach

sausages, spuds, spinach and onion gravy

choccy bar

13 st 7 (7, 8)

778

biked to and from Balham for 5:00pm Bikram Yoga.

sausage, bacon, scrambled eggs, mushrooms, beans & toast
chicken and sweetcorn fried rice

cider & lager
13 st 7 (7, 8)

987

A day off exercise as John was visiting from Wales.

bacn, egg and bubble bap
crisps
chinese meal

guiness, lager, sake, cider
13 st 9 (13 8, 13 7)

884

30 mins hills level 11 bike
4 mins seiza

ham, cheese and pickle baguette
take away curry

lager and cider
13 st 8 (13 8, 13 4)

London Bridge ain't falling down

Thrown a day off by work pressure and bomber duties

2 eggs, 2 sausage, beans and chips

chicken and sweetcorn fried rice

wine

13 st 6 (last year dunno, but 13 8 the year before)

What four?

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

3 x 10 25 kg triceps pushdowns

pasty

sausage and sweet chilli sauce sarnie

cheese, spud, spinach omlette

lager and wine

13 stone 8 (13 4)

all seven

25 mins hills level 11 recline bike (machine kicked me off)
hip openers (assorted), Seiza (sorta)

pea, lentil and barley soup of my own design

cheese and onion sarnie

liver,mash, sweetcorn and onion gravy

lager and wine

13 st 7 (13 7)

687

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
30 skull crushers 5kg on each end of metal sleeved ez bar (Looking at May, I should have used the same bar as the curls. Maybe I'll start swapping this for overhead cable pulls.)

tuna and cucumber sarnie

chicken in mayonnaise based dip

cup cakes

doughnuts

wine

13 st 6 (8,7)

789

No time after dropping the bomber off later than usual to hit the gym before it closed and thus "thrown a day off by life". Didn't make it to yoga this morning either due to indolence.

Porridge with banana and homey

chicken drummers

bacon and mushroom pasta

lager and wine 13 st 7 (8,9)

858

The Bomber was with me from Friday evenining so no training yesterday, unless kicking a rugby ball round in the part counts.

tuna fried rice
chicken dhansak, sag aloo rice

lager and wine
13 st 8 (5, 8)

crunch

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg front squat
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar


cheese ham and pickle sarnie
cottage pie

wine and lager
13 st 7 (5, 8)

5 to 10

biked to and from Balham for 6:30am Bikram Yoga. (Note to self: hot yoga damn near killed me after a good old drink the night before.)

Smoothie

chicken and chorizo sarnie

fried rice

wine

13 st 5 (5, 10)

747 comin' outta the sky

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups

bacon and egg sarnie

banana and a peach

tuna pasta

crisps

wine

13 7 (13 4, 13 7)

677

biked to and from Balham for 6:30am Bikram Yoga

bacon and egg sarnie and melon juice

triple sarnie pack from Sainy's

chilli and rice

choc chip cookies

red wine

13 6 (7, 7)

knees must be better than last year

quarter lotus on cushion

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg front squat
3 x 10 30kg overhead cable pulls

smoothie

ham, cheese and pickle sandwich

liver, bacon, onion and spuds

lager and wine

13 7 (13 5, 13 8)

6 7 8

biked to and from Balham for 8:15am Bikram Yoga

smoothie
McD Quarter pounder with cheese
chilli and rice

lager and wine
13 st 6 (13 7, 13 8)

red

biked to and from Balham for 8:15am Bikram Yoga

porridge with honey and banana
thai fishcakes, red duck curry & rice
chicken sarnie

lager and wine
13 st 7 (13 5, 13 6)

and not be tired by weighting

practised cushion supported quarter lotus and kneeling in my gaff

3 x 10 30kg front squat
3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls (using a handle)

remains of Ben's fish 'n chips from night before

tuna and sweetcorn sarnie, scotch egg

egg, lentil, cucumber & spinach curry

lager and wine

13 st 5 (5, 5)

If you can weight

woke up too late for yoga in Balham - practised cushion supported quarter lotus, kneeling and half spinal twists in my gaff

3 x 10 30kg front squat
3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls (using a handle rather than a rope which seems to make it harder)

smoothie

chicken salad sarnie

fish 'n chips

1 glass wine

13 st 5 (13 4, 13 9)

grazing

biked to and from Balham for 6:30am Bikram Yoga

smoothie

brunch triple pack sarnies

grazed on party food

lager

13 st 4 (13 5, 13 8)

two pounds a year

biked to and from Balham for 6:30am Bikram Yoga

smoothie

tuna and sweetcorn baguette

take away kebab

evening in the pub worth of lager

13 st 3 (13 5, 13 7)

all my myself

woke up too late for yoga in Balham - practised cushion supported quarter lotus, kneeling and half spinal twists on my own

22.5 mins hills level 11 recline bike (machine kicked me off)
2,000m rowing

smoothie

all day breakfast sarnie

cottage pie

cheese and onion sarnie

lager, wine

13 4 (13 7, 13 7)

written on the wind

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls

30 ez bar preacher curls 10kg on each end of metal sleeved bar

porridge and honey

home made salt and pepper chicken with fried rice

more fried rice

cheese and onion sandwich

lager and wine

13 stone 4 (13 6, 13 9)

want not

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses

smoothie
salt and pepper chicken with noodles
cottage pie

wine
13 7 (13 6, 13 7)

two reds syndrome

5:30pm Bikram at Balham

smoothie
bacon sarnie, grapes
cheese, toblerone, twix

2 reds
13 3 (13 4, 13 4)

out of my depth

Failed to get to morning yoga after late night though I did some solo cross-legged and kneeling hip stuff.

Swam lunchtime

smoothie

ham, cheese and pickle sarnie

fish 'n chips

wine

13 6 (13 6, 13 5)

knocked off

biked to and from Balham for 6:30am Bikram Yoga

smoothie
Heinz chicken and vegetable big soup

Chicken Biriani from Colliers Wood Tandoori

lager

13 st 5 (13 4, 13 6)

we have both kinds

biked to and from Balham for 6:30am Bikram Yoga

a little weights session after work to keep strength up while I am being yoga boy
2 x 10 50kg bench press
3 x 10 15kg assist pull ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls


smoothie

olives, then spaghetti with roasted veg at http://mamma-rosa.co.uk/

chicken in a honey and mustard marinade with beetroot and carrot salad

two crunchie bars

wine

13st 3 last year 13st 7

more Bikram

biked to and from Balham for 6:30am Bikram Yoga

smoothie

ham, cheese and pineapple baguette

rest of biriani of my own invention

wine

13 7 (13 6, 13 4)

practice

cycled to and from Balham for midday Bikram yoga

biriani of my own invention

lager and wine

13 7 (13 5, 13 4)

4 3 5

thrown a day of rest by circumstances

picnic, wine and beer

13 st 4 (13 3, 13 5)

written in the pub

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls



smoothie
bacon and tomato sarnie
chilli

wine
13 4 (13 6, 13 5)

Volstead Act

biked to and from Balham for 6:30am Bikram Yoga

smoothie

Sainy's ham/prawn/egg triple sarnie pack

fish 'n chips

no booze

13 7 (13 5, 13 6)

less assistance

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls

all day breakfast sarnie

Suvai Aruvi veggie biriani

wine & lager

13 5 (13 5, 13 7)

446 squadron

biked to and from Balham for 6:30am Bikram Yoga

smoothie

Boots chicken salad, prawn mayonnaise, blt sarnie triple pack

sir fry turkey, brown rice and veg

wine

13 4 (13 4, 13 6)

966 Squadron

24 mins hills level 11 recline bike (machine kicked me off)

6 mins rowing

smoothie

egg & cress sarnie

slice of cake

sir fry turkey, brown rice and veg

wine

13 st 9 (13 6, 13 6)

weight not want not

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar

Muffins

Sunday lunch at Mum and Dad's

bolognaise sauce incl. sweet peppers

wine

13 7 (13 6, 13 7)

scales on tour

standard Cardiff 5k run (no stopping on the hill for the first time in a while)

bacon, burgers, sausages, buns

lager and wine
13 8 (chez Chris) 2008: 13st 4 2007: 13st 7

scales falling from eyes

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar

smoothie
bacon and tomato ketchup sarnie
writing lunchtime yesterday I don't know what I had for dinner

No scales on tour (13 3, 13 6)

Dry Dry Dry Delilah

biked to and from Balham for 6:30am Bikram Yoga

smoothie

chicken salad, chicken & bacon, chicken & sweetcorn triple sarnie pack

fish 'n chips

no booze

13 st 7 (13 4, 13 6)

cardio bombardio

22.5 mins hills level 11 recline bike (machine kicked me off)
8 mins treadmill
coupla mins Vajrasana

ham and cheese baguette

penguin bar

pub evening of lager

13 st 5 (13 5, 13 8)

getting a grip

managed Siddhasana (backside on cushion) 5 mins each side

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg face pulls

Note to self: slow, controlled "perfect" technique should translate to more muscle stimulation with less joint stress.

Taking it easy on front squats after a month off since hurting my back. With any luck the Bikram spine strengthening sequence will help there as well.

tuna salad baguette

bangers, mash, peas, onion gravy

penguin bar

wine

13 7 (13 8, 13 8)

Life not Books

biked to and from Balham for 6:30am Bikram Yoga

M&S Club sarnie

Upstairs at The Providores (http://www.theprovidores.co.uk/prv.html)

wine

13 5 (13 5, 13 6)

Garmin round the mountain

Richmond to Windsor Bike Ride

http://connect.garmin.com/player/12770335

cheese burger

bolognaise and pasta

lager

13 8 (13 5, 13 5)

The cyclist prepares

biked to and from Balham for 8:15am Bikram Yoga

Commonwealth Cafe Big Breakfast

tuna and sweetcorn

pork and veg fried rice, dhal, tempered onions

lager, wine

13 8 (13 4, 13 5)

937

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 captain's chairs
3 x 10 hyperextensions
3 x 10 simultaneous l/r 10kg Arnold presses
30 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

smoothie
chicken salad sarnie

pimped up Spanish tortilla

penguin bar

wine

13 st 9 (13 3, 13 7)

yo yo

biked to and from Balham for 6:30am Bikram Yoga

smoothie

sushi

veg and pork fried rice

bagel

wine

13 6, 13 6, 13 5

Avulsions

Avulsion fractures of the hip have placed bone fragmants in and around the ball joint of my right ( and currently least favourite ) hip.

No training until my white blood cells have finished their attack upon me and the fragments have been re-absorbed.

In the mean time Codeine Phosphate Hemihydrate, Paracetamol, Ibuprofen and Morphene will be my mobility aids. Far superior to a crutch or a walking stick in my humble opinion !

Is it true that drinking Cider assists with reabsorption of calcium or did I just dream it ??

floored

biked to and from Balham for 6:30am Bikram Yoga

smoothie

ham, scrambled egg and baked bean crepe and an apple juice

chicken tikka, chips, salad and mango chutney

chocolates

pub lager evening

13 st 7

better red than read

20 mins hills level 11 recline bike (machine kicked me off)

standing bows, lunges with twists, half spinal twists

10 mins rowing machine

ham and salad baguette

chicken tikka and punjabi chickpeas

red wine

13 st 7

bucolic

13 stone 7 this morning. 13 5 last year.

Been camping for the weekend so no exercise apart from walking trails and carrying firewood.

666

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

smoothie
cheese 'n onion baguette
pork, veg, rice stir fry

wine
13 st 6 (13 6, 13 6)

a pound a year

30 mins road biking after taking car for service, watching Ben kayaking on lake etc.

cucumber and mango juice
bacon, chicken and sweetcorn roll
steak, chips, onion rings, coleslaw, tomato and mushrooms
cake

lager and wine
13 st 7 (13 6, 13 5)

no booze but plenty grub

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 straight leg captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.



smoothie
egg mayo baguette
pasta andveggied up bolognaise
Ben's left over fish, rice and peas

no booze
13 st 10 (13 5, 13 3)

fruit and nut

30 mins hills level 11 recline bike

Standing, Supported, Extended Hand-To-Big-Toe stretches (l/r)

standing bows,

strawberry, banana, almond and yogurt smoothie

ploughman's baguette

seafood pad thai

lager

13 8 (13 6, 13 5)

all the threes

3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 incline sit ups

downward dog, squat, kneel, camel.

tuna and sweetcorn baguette

egg fried vegetable rice

white wine

13 st 10 (13 7, 13 4)

9 6 4

light jog in Cardiff - found an exercise trail around Roath Park

13 st 9 (last year 13 6, year before 13 4). Not too bad after a week away from the grind.

Absolute Shamble

Donned my daps for the first time in quite a while yesterday. Attempting a 2 mile jog I encountered 3rd degree lactic acid burns.
I managed the run but I had to stop on 4 occasions.
If I had been on a treadmill I would have given up but I could not do that a mile from home as it started to rain.
What an embarrassment !

twenty is plenty

16kg kettlebell workout

desultory

1 km jog with the bomber then a desultory solo effort

road not rowed

16kg kettlebell workout

satisfactory

standard cardiff run

away one

16 kg kettlebell

consider me gone

22:50 mins hills level 11 recline bike (machine kicked me off)

standing bows, straight backed assisted wide angle forward seated bend, half spinal twists

chicken and chips

Don't know what I had later as I am writing this yesterday afternoon.

I also don't know what I weigh this morning, but last year I was 12 st 6 and the year before I was 13 2.

Flow My Tears, The Policeman Said

3 x 10 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

straight back froward bend with arms behind
downward dog, squat, kneel

banana and strawberry smoothie
Peking duck, Singapore noodles

lager and wine
13 7 (13 1, 13 4)

I'm not like the rest

a day off through laziness/mental tiredness
curry, chips, wine lager

13 st 6 (13 4, 13 2)

less than somewhat

30 mins hills level 11 recline bike

Standing, Supported, Extended Hand-To-Big-Toe stretches (l/r)

beef, tomato and horseradish sarnie

penang duck curry

lager and wine

13 3 (13 2,13 5)

hanging in there

3 x 10 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

hanging forward bend with arms behind back

tuna salad baguette
chips
smoothie

wine
13 5 (13 3, 13 3)

flowing with milk and honey

30 mins hills level 11 recline bike

hanging forward band (taking it very easy)

for future reference

porridge with milk and honey

ham, cheese, and salad leaf bagel followed by grapes

cottage pie

plenty lager watching footie

13 8 (13 6, 13 3)

Back Off

3 x 10 captain's chairs
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 hyperextensions
3 x 10 30kg cable face pulls
3 x 10 40kg lats machine

shoulder stretches

chicken and veg fried rice

coupla glasses of wine

13 st 5 (last year 13 7)

hurt my back again

30 mins hills level 11 recline bike

back bridge over exercise ball

seated forward bend to recuperating bad back spasm (stupid, stupid, stupid).

sulky half spinal twists

roast chicken leg and grapes

cottage pie

burger in a bagel

wine and Guinness
13 st 6 (13 3 last two years)

3:2:2

Did a certain amount of cycling along the Wandle with the bomber but otherwise no official exercise.

chicken and veg fried rice

ham and mustard bagel

wine

13 st 8 (13 5, 13 2)

same again, mate?

30 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 25kg assist pull ups
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

3 x 10 hyperextensions (forgotten until after stretching)

tuna and sweetcorn pasts
chicken, sweetocorn and chips

wine
13 7 - 13 5 - 13 3

All the twos

30 mins hills level 11 recline bike
experimental stretching (I am more flexible than last year)

bacon roll
tuna and cucumber sarnie
vegetable samosa
Thai red duck curry and rice
burger
chocolate bars

Abbeyfest lager and wine
13 st 7 (last year 13 5 and 13 3 in 2007)

Dan John

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 25kg assist pull ups
30 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch)
kneeling back bend to elbows (couldn't do that before)

bolognaise with pasta and a green salad
burger

1 bottle white
13 6 (last year 13 4 year before 13 3)

last year I was reading Dan John, and I was reading him again yesterday.
"The impact of a 42-year athletic career has led me to believe that joint mobility trumps practically everything else when it comes to dealing with the ills of age."

On and Om

30 mins hills level 11 recline bike

standing bows, lunges and half hearted bound angle

still nursing back but improving

cheese and onion sarnie

seafood and pineapple fried rice

lager

13 st 5 (last year 13 st 3, 2007 13 st 6)

lumbago is a funny word

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch)

still nursing bad back

all-day-breakfast sarnie

steak/salad/salsa in a large wholemeal roll

late night cereal

wine

13 st 6 (last year 13 3)

not back

30 mins hills level 11 recline bike

standing bows, gentle half spinal twists

cheese and onion sarnie

steak, chips and mushrooms with pepper sauce

bacon and tomato roll

wine and lager

13 st 6 (13 7 last year, but 13 2 in 2007)

no compression session

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 hyperextensions
3 x 10 ex bar preacher curls 7.5kg on each end of plastic sleeved bar
3 x 10 l/r 10kg Arnold presses

back still hurts

garclic and ginger batter prawns with cucumber raita

pasta with bolognaise sauce

lager and wine

13 st 7

soldiering on

30 mins hills level 11 recline bike

back still hurts

chicken chips and salad

no booze

13 st 8

Knock it off

Thrown another day off by a combination of Bomber and AbbeyFest commitments

Thrown a day off by life

... that's all

Out standard

7 60kg front squat (tweaked back
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 40kg pulley
3 x 10 30kg overhead cable pull
3 x 10 40kg leg curl machine

no stretching due to hurt back
(been ok since Dec last year before that http://triathblog.blogspot.com/2008/04/ouch.html)

bacon and blue cheese baguette

foraged lightly kitchen while cooking for another day

wine

13 st 5

kettlebell calling the potbelly

24 mins hills level 11 recline bike (machine kicked me off)

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.
back bridge over exercise ball

tuna mayo and salad baguette
turkey, fruit and nut tagine with cous cous

wine
13 st 7

aweigh last year

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

ham, cheese and pickle baguette

turkey and veg fried rice

fruit and nuts

wine

13 st 10

weight off my shoulders

30 mins hills level 11 recline bike

back bridge over exercise ball
downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

Commonwealth Cafe 'Big Breakfast'
pork chops and roast veg

wine and lager
13 st 7

day off last year

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg assist chin ups (inside left elbow hurt)
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

keema veg

lamb seek chaat

malabar fish curry with lemon rice

lager

13 st 10

the "Ben's leftovers" diet

13 mins hills level 11 recline bike (machine kicked me off)

back bridge over exercise ball

17 mins recline bike hills level 11

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel (worked hips in all but the kneel)

jalebi
keema veg

wine
13 st 7 (13 2 - 13 3)

shurely shome mishtake

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

bacon and tomato roll

ham and cheese sarnie

shepherds pie

wine

13 st 7 (14 3 - surely a mistype - 13 3)

hubris

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel (worked hips in all but the kneel)

Bomber's left over Chinese dumplings from yesterday

starters then pad Thai

wine and lager
13 st 6 (2008 13 st 2 - 2007 13 st 3)

on this day last year I mused that I would soon fall below 13 st. Didn't happen.

a dip in form

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

back bridge over exercise ball

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)

standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

chicken and sweet peppers in black bean sauce and fried tice from Lily's Tea House.
chicken and mushrooms in cream sauce

wine
13 st 6 (13 3 13 2)

633 squadron

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel (with shoulder stretch), camel (all but kneel incl. hip articulation)

BK Sweet Chilli Royale

chicken in mustard and honey sauce with cauli. peas and a fried potato cake

wine

13 st 6 (13 3 in 2008 and 2009)

back on track

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 cable pushdowns

"watch strap" shoulder stretch
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

bacon and tomato roll
chicken and sweetcorn fried rice
chicken legs, spinach, garlic spud mash and gravy

lager and wine
13 st 7 (last year 13 3, year before 13 1)

six of the best

Another day off exercise due to a scheduling mix up.

pastel for lunch
burger and chips

wine
13 st 7 last year 13 st 1 year before that 13 st 1

13:10, 13:5, 13:2

Home all morning waiting for an appliance to be delivered, picked Ben up from school mid afternoon and AbbeyFest in evening so no chance to train.

pasta with ham and sweetcorn
ham sandwich
pepperoni pizza

lager
13 st 10 (last year 13 st 5, 2007: 13 2)

Up, Up and Away

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel (all with efforts at hip articulation)

Last year I grumbled "60 sec attempt yoga camel pose (ludicrous performance)," so it is worth noting I am comfortable with it now.


chickeb, bacon and mayo sarnie
cauli. spimach and sweetcorn dhal

lager
13 st 7 last year 13 st4 (2007 13 st 3)

Up four it

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

3 x 10 hyperextensions

3 x 10 incline sit ups

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

lager

13 st 7 last year 13 st 3

adding 2lb a year for ever would be bad

27 mins recline bike hills level 11 (kicked off by machine)

general stretching

cyclone
chicken and chorizo jambalaya

wine
13 st 5 last year 13 st 3

adding 3lb a year for ever would be bad

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 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel (all with hip articulation)

cyclone

steak, chips, mushrooms and salad

toast and butter

3 lagers, 1 glass red

13 st 7 last year 13 st 4 (2007 13 st 1)

Up Two! What am I up to?

26 mins recline bike hills level 11 (phone rang)

back bridge over exercise ball
half lotus on BOSU balance trainer
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

Indian nibbles

chips

coriander and lemon couscous with dried fruit and nuts

choccy bar

13 st 6, last year 13 st 4 (2007 12 st 12)

steady as she goes

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 50kg bench

seated half lotus attempts
downward dog. squat. kneel with shoulder stretch, bow

hot dog sausages

gazpacho then seafood risotto

much wine and lager

13 st 5 (same as last year) but 12 st 13 in 2007

more than somewhat

27 mins recline bike hills level 11 (kicked off by machine)

standing bows, lunges, assisted half lotus forward seated bends, half spinal twists

cyclone

garlic mussrooms then meaty pizza

an Abbeyfest of lager and wine
13 st 3 last year 13 st 5 (but 12 st 11 in 2007)

less than 2008 more than 2007

kneeling cable shoulder stretches

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

back bridge over exercise ball
standing forward bend
downward dog, squat, camel

cyclone

fish in batter and baked beans

choccy bars

hot dog sausages (food discipline rather tailing off towards the end of the evening)

13 st 4 last year 13 st 7, but 2 st 12 in 2007.

reclined and declined

19 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
half (quarter?) lotus on foam roller
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
rise from cross legged

10 mins recline bike hills level 11

fruit juice

cyclone

duck breast on a bed of leek and cabbage with red wine and orange sauce

late night tuna with mayo and pepper sauce

wine

13 st 3 last year 13 st 5 but 12st 13 in 2007.

back on track?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar curls 10kg on each end of plastic sleeved bar.

kneeling cable shoulder stretches
back bridge over exercise ball
half lotus on BOSU balance trainer
downward dog, squat/walk, camel

cyclone x 2

tuna, spinach, and cauli casserole

wine

13 st 4 last year 13 st 4, but 12 st 12 in 2007

a warning from history

30 mins recline bike hills level 11
back bridge over exercise ball

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
assisted rise from cross legged

several cyclones

stilton

wine and lager

13 st 6 last year no record but 12 st 13 in 2007. That's a wake up call.

Rest Less

Didn't get any exercise due to a combination on Bomber duties and DIY.

Cyclone

bacon egg and chips

orange

lager and wine

13 st 7 last year 13 5

tip the scales

A day off from Bomber duties

Cyclone
suasage, mash peas and onion gravy

lager and wine
13st 8 last year 13 3

bored or boring?

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions
3 x 10 20kg military press

back bridge over exercise ball
seated bound half lotus
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

Fruit Juice
Cyclone
Cyclone
steak and miushrooms
half a pork pie

wine
13 st 7 last year 13 4

the song remains the same

30 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

sweet chilli noodles with spinach
roast pork and mustard
yogurt and honey

luxury salad

half a pork pie

wine

13 7 last year 13 4

four down

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 16kg dumbbell bench press
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 7.5kg on each end of plastic sleeved bar

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
back bridge over exercise ball

fruit juice
ricotta and spinach quiche, sun dried tomatoes and olives, clementines

pasta and bolognaise

several lagers

13 st 8 last year 13 st 4

still three down

14 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice
carrot and spinach dhal, chicken tikka mayo and mango chutney roll
clementines
egg fried rice
noodes

lager and wine
13 st 7 last year 13 4

three down

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

messing about with bound half lotus seated
shoulder stretches with rope
standing forward bend

carrot and spinach dhal, chicken tikka mayo and mango chutney roll
apple

chilli and rice

lager and wine

13 st 7 last year 13 st 4

35lb less than John

thrown a day off by Bomber duties

bacon double cheeseburger

pasta and bolognaise

mojito, lager, wine

13 st 7 last year 13 4

Very Poor

I had opportunities to attend the gym this weekend - no end of opportunities if truth be told but I found excuses not to attend. Alcohol and overeating were the mainstays from Thursday midday right through to late on Sunday night. BBQ's, Curries, Roast dinners were all washed down with wine, women and song.
Shameful yet extremely enjoyable.
Last night I tipped the scales at exactly 16 Stones !
I will have to deal with this somehow !!

7 Up

24 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
various pathetic half lotus attempts
downward dog, squat, kneel, camel

carrot juice
latte
barbeque

2 reds
13 st 7 last year 13 st 0

curry favour

3 x 10 50kg front squats
10 60kg, 2 x 20 50kg bench
3 x 10 40kg pulley

shoulder stretch with rope

1 0 x 30kg, 2 x 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches

back bridge over exercise ball
yoga sit to shoulder stand to sitting cross legged to rise

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists



banana
beef and veg curry
apple
noodles, spinach pork

1 lager, 1 wine
13 st 7 ast year 13 2

take five

19 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
less undignified yoga sit down then an unsuccessful rise from sitting cross legged on the floor
downward dog, squat, kneel, camel

11 mins recline bike hills level 11

porridge and honey
tuna and cucumber sarnie

coriander pesto chicken (!), aubergine and okra plus tomato and spinach dhal

1 lager, 1 red

13 st 7 last year 13 2

parallel lines

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 cable pushdowns

back bridge over exercise ball
yoga sit down to shoulder stand then roll to a rise from sitting cross legged - or at least that's the theory.
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

tuna a cucumber sarnie

noodles, chicken and sweetcorn

lager and wine

13 st 5 last year 13 st 3

always dignity

16 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
less undignified yoga sit down then a successful rise from sitting cross legged on the floor
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice

tuna and cucumber sarnie

aubergine and okra curry

lager and wine

13 st 4 last year 13 2

pulling faces

Foam roller for legs (SMR) post London Brighton

sitting cross-legged and rising from BOSU balance trainer
preposterously undignified yoga sit down then a successful rise from sitting cross legged on the floor

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

ham and salad sarnie

chicken, bacon, mushrooms, peas and rice

lager and wine

13 st 6 last year 13 4

the road and the miles

London to Brighton Bike Ride

porridge with honey

rost pork roll and cake

chilli and rice

1 lager 1 white

13 st 8 last year 13 5

Bike Eve

3 x 10 50kg deadlifts

3 x 10 40kg pulley

3 x 10 3okg assist wide grip pull ups

3 x 10 50kg bench

3 x 10 25kg assist dips

3 x 10 10kg strict bilateral cable crossovers

yoga class

orange juice

bacon sarnie with tomato sauce

chicken, spuds brocolli and gravy

lager and wine

13 st 10 last year 13 3

carb loading

30 mins recline bike hills level 11

back bridge over exercise ball
sitting cross-legged and rising from BOSU balance trainer, then failing to rise from the floor (too tired after cycling?)

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

oange juice
chicken noodles then banana
chicken tomato and spinach pasta

lager and wine
13 st 10 last year 13 st 0

up from the floor

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

back bridge over exercise ball
sitting cross-legged and rising from BOSU balance trainer, then a successful rise from the floor
downward dog, squat, kneel, camel

orange juice
coronation chicken sandwich

BBQ chicken, lamb, sausages, salad and rice

3 glasses red

13 st 8 last year 13 st 1

a game of two halves

13 mins recline bike hills level 11

back bridge over exercise ball
sitting cross-legged and rising from BOSU balance trainer

16 mins recline bike hills level 11

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

Orange juice

tuna salad baguette

chicken and mushroom pasta

guiness, lager, wine

13 st 6 last year 13 st 3

I'll give it five

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar


back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from BOSU balance trainer

tuna and cucumber sarnie
chicken, mushrooms, cream, pasta
apples

lager and wine
13 st 5 last year 13 st 3

Up 'n Under

15 mins recline bike hills level 11

back bridge over exercise ball

15 mins recline bike hills level 11

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

KFC Zinger Tower Burger

lamb curry and veg rice

wine

13 st 4 last year 13 st 5

equilibrium

3 x 10 40kg overhead squat
3 x 10 60kg deadlifts
3 x 10 25kg assist dips
3 x 10 hyperextensions
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 40kg pulley

back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck

Tuna pasta

lamb chops with med veg

lager

13 st 6 last year 13 st 6

Namaste

last cycle training ride before London/Brighton and yoga class

bacon baguette and orange juice
roast pork and spuds

lager, wine
13 st 7 last year 13st4

Yoyo

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

back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck

chicken, mayo and sweetcorn sarnie
liver, mash, mushrooms and toms

lager and wine
13 7 last year 13 4

Cohiba

Royston Vaysey, Cohiba's direct from Cuba, Dom, bow and stella.

minus two

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck.

ham salad sarnie

salad - though a luxurious one

wine

13 st 6 last year 13 st 8

One, but we're not the same

3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Rising to feet from sitting cross-legged on Reebok step.

tuna and cucumber sarnie

pork and curried veg

lager and wine

13 st 6 last year 13 5

Lumbar Lock

20ish minutes on the bike hills level 11.
Loaf in the steam, lounge in the bubbles.
Lower back locked this morning. Did I sleep awkwardly or was it the stretch and yawn of muscles which have been in hibernation ?

weight in vain

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel
Rising to feet from sitting cross-legged on Reebok step.

chicken and bacon sarnie

stir fried pork with courgette and yellow pepper

lager and wine

13 st 6 last year 13 st 5

lunges today, lungs tomorrow

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

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Rising to feet from sitting cross-legged on 6"(?) bench.

ham salad sarnie

fishcakes

jambalaya

lager and wine

13 st 7 last year 13 st 5

Coasting

No training due to child minding duties

13 st 11 last year 13 st 6

fifty

50km cycle training ride with lunch stop

cheese salad baguette
chicken tikka, veg dhansak, rice

4 lagers
13 st 11 last year 13 6

before

3 x 10 25kg assist dips
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 60kg deadlifts
3 x 10 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel

ham, cheese and pickle baguette
chicken and chorizo jambalaya

1 lager, 2 wines
13 st 8 last year 13 st 4

veg out

23 mins recline bike hills level 11 (machine kicked me off by raising levels and I stuck with it up to 22 out of 25)

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Rising to feet from sitting cross-legged on 6"(?) bench.

tuna/cucumber sarnie

chicken with peas and cauli

red wine

13 8 last year 13 st 5

Plus Three

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

back bridge over exercise ball
downward dog, squat, kneel, camel
assisted rises from sitting cross legged

tuna sarnie

rice chicken and veg

lager and wine

13 st 8 last year 13 st 5

Well well

30 mins recline bike hills level 11
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
attempting to rise to feet from sitting cross-legged. Could only succeed elevated about 6 inches.

lunch at Buck House
curry at home

wine
13 st 8 last year 13 st 5

Before Enlightenment drink wine, cook pasta

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 40kg pulley

back bridge over exercise ball
downward dog, squat, kneel, camel

chicken and bacon sarnie

tuna, mushroom, spinach, tomato sauce with pasta

2 reds, 1 Stella

13 st 7 last year 13 st 6

Covent Garden

cycled to and from Covent Garden

plenty grub and booze

13 st 12 last year 13 st 8

Equilibrium

3 x 10 60kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 70kg barbell shrugs
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
10-4-3 3 x 10 hanging knee raises (supinated grip)


Vigin Active Yoga class

sausage roll
beef, cauli, spinach and pea curry

1 lager, 2 reds, 1 white
13 st 7 last year 13 st 7

7 lbs heavier than last year

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel

bacon and blue cheese baguette
pork and cabbage in a soy, garlic and ginger sauce with egg fried rice

2 reds
13 st 10 last year 13 st 3

Seiryoku Zenyo

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

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

ham, cheese and pickle baguette

barbie lamb and chicken with salad

red

13 st 7 last year 13 st 7

The shame of it

John Belushi
Kathleen Battle
The Big Bopper
Marlon Brando
Buddha
Victor Buono
Raymond Burr
John Candy
Drew Carey
Nell Carter
Chubby Checker
Winston Churchill
Santa Claus (!)
James Coco
William Conrad
Dom Deluise
Elvis (in his later years)
Chris Farley
Conchata Farrell
Totie Fields
Aretha Franklin
Jackie Gleason
John Goodman
President Ulysses S. Grant
Sydney Greenstreet
Oliver Hardy
Pope John XXIII
James Earl Jones
B.B. King
Mario Lanzo
Charles Laughton
Rush Limbaugh
Emmanuel Little
Hattie McDaniels
Meatloaf
Zero Mostel
Kathy Najimy (formerly fat)
Luciano Pavarotti
President Theodore Roosevelt
Roseanne
Babe Ruth
Bevery Sills
Elizabeth Cady Stanton
President Taft
Luisa Tetrazzini (late 19th c. opera diva
for whom chicken tetrazzini was named!)
Luther Vandross
Venus de Wilendorf
Orson Welles
Shelley Winters
John Browne

16 stone !!

Més que un club

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel

tuna salad baguette
chicken, bubble 'n squeak, brown sauce


1 lager 2 whites
13 st 7 last year 13 st 5

Myra Backbridge

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 20kg military press
3 x 10 40kg pulley
3 x 10 25kg assist dips

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists


chicken and bacon sarnie
chicken and colcannon and gravy

2 lagers, 2 reds
13 st 7 last year 13 st 6

moosecycles

40k bike training with Andy (no GPS)

roast chicken and roast spuds with peas and gravy

chocolate moose

2 lagers, 1 red

13 st 8 last year 13 st 7

13st 11

No work out. Plenty food and booze. Weight continues to increase

Baby Tri

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press

back bridge over exercise ball

downward dog, squat, kneel, camel

(cycled, ran and swam with the bomber)

prawns, peas noodles
ham sandwich
melon
green chicken curry

4 lagers
13 st 9

pedal

30 mins recline bike hills level 11

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
back bridge over exercise ball

reheated fish 'n chips for brekky
tuna sarnie and apple
pork, sweet pepper, mushroom, carrot, noodle stir fry

lager and red
13 st 7

heaviosity

A day off as I was waiting for a courier all day, and on bomber duties evening and night.

tuna salad baguette

pasty and chips

2 lagers

13 st 9 last year 13 st 6

Stirring it up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold dumbell presses

back bridge over exercise ball

downward dog, squat, kneel, camel

chicken and bacon sarnie

stir fried pork and oriental veg

lager and white

13 st 8 last year 13 st 7

take it to the bridge

30 mins recline bike hills level 11
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

chicken and sweetcorn sarnie

beef and sweet pepper korma with rice

lager and red

13 st 7 last year 13 6

Antagonistic and Isolated

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

3 x 10 skull crushers with the same bar as the curls

3 x 10 incline situp/hyerextension supersets

downward dog, squat, kneel, camel

back bridge over exercise ball

15 mins rowing

tuna and cucumber sarnie

chicken, courgette and pea fried rice

choccy biccy

1 lager, 2 whites

13 st 8, last year 13 st 7

Two's Up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 40kg pulley
3 x 10 50kg bench
3 x 10 20kg military press

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

40k ride with Andy

chicken and chips
chicken and noodles

roast chicken dinner

red wine
13 st 8 last year 13 st 6

back in the saddle

30 mins recline bike hills level 11
downward dog, squat, kneel, camel
easy pose on block working on opening alternate hips

KFC Zinger Tower Burger
restaurant curry

plenty lager
13 st 7

Nada Nadir

Between takng the bomber to school, meetings all morning, bringing his year to the Mills to the the watermill and the wind turbine, then "socialising" evening there was no time to train.

Third day off in a row.

Pasty
chicken and chips
3 lagers and a white
13 st 7

Booze 0: Exercise 0

Yesterday was a draw.

2 sarnies and a burger - "the cornerstone of a nutritious ........."

13 st 5 last year 13 st 5

Rest Less

Thrown a day off by life, drank like a fish, and ate a surfeit of Thai food.

13 st 8 - the most for ages.

Also likely to be another day off today as I nurse a sickly bomber in thre office.

downward dog, upward weight

3 x 10 50kg bench

3 x 10 25kg assist dips

3 x 10 40kg pulley

30 Captain's chairs

3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel

easy pose on block working on opening alternate hips

chicken and corn sarnie

ham salad sarnie

chicken, sweet potatoe and pea green thai crry with rice

4 lagers

13 st 7 last year 13 st 4

decline

26 mins recline bike hills level 11 
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

tuna and cucumber sarnie

lager and white

13 st 4. last year 13 5

Coming Around

16kg kettlebell workout in Cardiff
downward dog, squat, kneel, camel

bacon rolls
lamb roast dinner

2 lagers 1 white
13 st 6 last year 13 st 7

Up that hill

Standard Cardiff 5k run (walked up hill for shame)
(Motionbased record to follow when I get in the office)

bacon rolls,
steak, spuds and veg

2 lagers
no scales on tour

On the M4

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 simultaneous l/r 10kg Arnold dumbell presses

downward dog, kneel, squat, camel
various cross legged on yoga block trying to open hips

cheese and onion sarnie then grapes
spag bols

2lagers
no scales on tour

13 and a half

18 mins recline bike hills level 11 (machine kicked me off)

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
(without watch)

12 mins treadmill

back bridge over exercise ball

Hoisin duck wrap

various curries

red wine

13 st 7 last year 13 st 3

No weigh

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 20kg military press
3 x 10 35kg back machine

downward dog, squat, kneel, camel,
various cross legged bum on yoga block stuff


cheese sandwich and an apple
Ribs

lager watching footie
forgot to jump on scales, 13 st 4 last year

foaming

30 mins recline bike hills level 11
Foam roller for legs (SMR)
easy pose on a block


smoothie
cheese and onion sarnie and a pear
courgette, aubergine and gammon green Thai curry with brown rice (part 2)

2 lagers, 1 red
13 st 6 last year 13 st 4

Bridge too far

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 25kg military press

back bridge over exercise ball
downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

tuna and cucumber sarnie
courgette, aubergine and gammon green Thai curry with brown rice

1 red
13 st 6 last year 13 4

Triple Tipple

38km cycling - an hour over to Whitton, 6 hours socialising then an hour in the saddle back.

bows, and supine, cross legged hip openers of my own design.

ham and cheese sarnie

lamb samosa

pasta, bolognaise and cheddar

day of lager

13 st 4 last year 13 st 5

I've got form

3 x 10 20kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

Commonwealth cafe big breakfast

antipatsi, rissotto

dry weetabix

lager, porter, red

13 st 5 last year 13 7

Two Rest Syndrome

Waiting in the house for the gasman so "thrown a day off by life". If I had half a brain I would have realised this way likely and done something with the kettlebell.

corn beef hash and fried edd
pasta with bologniase sauce

lager and red wine
13 st 5, last year 13 st 5

entitled

16 mins recline bike hills level 11 (machine kicked me off)

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
(without watch)

14 mins treadmill

carrot juice
tuna and sweetcorn baguette
double burger king texican meal

1 lager
13 st 4, last year 13 st 5

Any old iron

3 x 10 20kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40 kg pulley
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

smoothie
chicken and bacon sarnie

prawn and bacon jambalaya

lager and red

13 st 4 last year 13 st 6

Lord knows, at least I was there

30 mins recline bike hills level 11

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

mozzarella, pesto and roast med veg sarnie
corned beef, spud, carrot and onion hash with a fried egg

1 lager, 1 red, 1 white
13 st 5, last year 13 st 6

Lardio

3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 60kg deadlifts
30 Captains chairs
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 hyperextensions

downward dog, squat, kneel, camel
shoulder stand/ back roll thing of my own design.

ham salad sarnie
prawn and bacon jambalaya
dry weetabix

1 lager, 1 red
13 st 5 last year 13 st 7

Tardio

hour and a half unmonitored biking round the streets

bacon, egg and bubble 'n squeak
chicken, leek and tomatoe pasta
dry wheetabix

2 Stellas, half a white
13 st 5 - last year 13 st 7

same old song

3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 50kg bench
3 x 10 30kg overhead cable pulls

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

mozzarella, pesto and roast med veg sarnie
chicken, mashed spuds, peas and gravy

1 white
forgot to weigh myself, last year 13 st 6

the song remains the same

30 mins recline bike hills level 11

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing of my own design.

bacon, brie and cranberry sarnie
pasta with anchovies and olives

4 lagers
13 st 7 last year 13 st 4

the rent remains the same

3 x 10 50 kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 dips 25kg assist
3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

bacon and chicken sarnie
chilli and rice

a boatload of red
13 st 4 last year 13 st 4

Porky Pines

10 mins bike (kicked off by timer)
downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing of my own design.
20 mins treadmill

triple brunch sarnies
take away kebab

Plenty pub beer
13 st 6 last year 13 4

lip up fatty

3 x 10 30kg front squats
3 x 10 10kg overhead squats
30 Captain's chars
3 x 10 50kg bench
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

smoothie
chicken and sweetcorn sarnie
steak and pepper sauce with mushroom rice

1 red, several Stellas

13 st 7 last year 13 st 5

sinful

30 mins recline bike hills level 11

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing of my own design.

smoothie
coronation chicken sarnie
Singapore noodles
late night chips

2 Stellas, 1 white
13 st 6 last year 13 4

jambalaya lord

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 simultaneous l/r 10kg Arnold dumbell presses

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

ham salad sarnie
chicken and chorizo brown rice jambalaya

2 whites
13 st 6 last year 13 6

no scales

22.5 mins recline bike hills level 11 (machine kicked me off)
10 mins stretching
10 mins sauna


Carribean pattie
cucumber and tuna sarnie
restuarant curry

much lager
13 st 4

no title

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 scull crushers 10kg on each end of metal sleeved ez bar

standing bow, assisted wide angle forward seated bend, half spinal twists, easy pose forward bend

tuna sarnie,
chicken, spinach, tomato, anchovy pasta

1 lager, 1 white
13 st 3 last year 13 st 7

cycling

20 mins recline bike hills level 11 (machine kicked me off
General stretching (forgot my watch)
10 mins rowing

strawberry and banana smoothie
chicken, bacon mayo sarnie
roast chicken

3 lagers, 1 white
13 st 3 last year 13 4

at a stretch

3 x 10 30kg front squat
3 x 10 60kg deadlifts
30 Captain's Chairs
3 x 10 hyperextensions
3 x 10 40kg pulley
10 10kg (l/r) Arnold presses
2 x 10 8kg dumbbell houlder presses

hamstring stretches

orange and mango smoothie
tuna and cucumber sarnie
restaurant curry (Kerelan fish)

lager and beer
13 st 5 last year 13 6

Forward Fold

30 mins recline bike hills level 11
General stretching (forgot my watch)

strawberry and banana smoothie
ham salad sarnie
keema gobi bhindi amd brown rice

1 Stella, 1 red
13 st 4 last year 13 st 5

technique

3 x 10 50kg bench
3 x 10 50kg back squats
3 x 10 50kg deadlifts
30 Captains Chairs
3 x 10 seated simultaneous l/r 10kg Arnold dumbell presses
3 x 10 preacher curls 12.5kg on each end of plastic sleeved bar


standing bow, lunge, assisted wide angle forward seated bend

tuna and cucumber sarnie
keema, gobi, bhindi

1 Stella, 2 whites
13 st 3 last year 13 st 5

40k Day

40k training ride with Andy.

Chicken and sausages with potatoes and a mushroom cream sauce

lager and red
13 st 4 last year 13 st 4

under the radar

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
easy pose (1 min each side)

Chinese dumplings
steak, chips, aubergine, pepper, cream sauce

13 5 last year 13 6
lager, red white

mash it up

3 x 10 30kg front squats
3 x 10 50kg bench
3 x 10 ez bar preacher curls - 10kg each end of plastic sleeved bar
3 x 10 hyper extensions with 5kg medicine ball
2 x 10 80kg deadlifts - 1 x 10 69kg perfect form
3 x 10 seated simultaneous l/r 10kg Arnold dumbell presses

standing stretches and half spinal twists

bacon, brie and cranberry sarnie
bangers, mash, carrots

2 lagers 1 white
13 st 5 last year 13 st 7

just under

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
sat cross legged

ham, cheese and pickle baguette
chicken dhansak, sag aloo and rice

plenty lager
13 st 5 last year 13 st 6

Up 'n Under

3 x 10 5okg bench
3 x 10 40kg incline bench
3 x 10 reverse incline (recline?) bench 10 with 5kg on each end of machine bar, 10 with 10kg, 20 with 15kg
3 x 10 dips 30kg assist
3 x 10 50kg pulley machine
3 x 10 simultaneous l/r 10kg Arnold dumbell presses


standing stretches and half spinal twists


bacon, brie and cranberry sarnie
take away kebab

plenty lager, 1 red
13 st 1 last year 13 st 4

back to my roots

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
back rolls

chicken, mayo and sweetcorn sarnie
sirloin, mashed root veg, and pepper sauce

1 lager, 1 red
13 st 2 last year 13 5

Pound Stretcher

3 x 10 80kg back squats
30 Captains Chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 hyperextensions
3 x 10 ez bar preacher curls 10kg on each end of the metal sleeved bar

standing stretches and half spinal twists

coronation chicken sarnie
salmon, spinach, cream and dill sauce with pasta

2 lagers 1 white
13 st 5 last year 13 st 4

Full English Stomach

hour and a half cycling with Andy, should have been two hours but I got a flat tire.

Full English Breakfast
old school Sunday dinner

much wine and lager
13 st 4 last year 13 st 4

weak

A day of boozing and socialising rather than training.

13 at 0 last year 13 st 4

leaving

A day off training engendered by the Bomber flying off to the States for a fortnight.
3 lagers, 1 white
chicken, mushroom, cream and lemon sauce with pasta
13 st 2 last year 13 st 2

same again

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
back rolls

bacon, brie and cranberry sarnie
double whopper

1 red
13 st 2 last year 13 st 2

Two at two

3 x 10 35kg front squat
3 x 10 40kg bench
30 captains chairs
30 ez bar preacher curls 5kg on each end of metal sleeved bar
30 scull crushers 5kg on each end of metal sleeved ez bar
3 x 10 simultaneous l/r 10kg Arnold dumbell presses


standing stretches and half spinal twists


tuna sarnie
roast chicken and sweet potatoes
oreos

3 lagers, 1 white
13 st 1 last year 13 st 3

Minus One

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence

chicken, bacon and mayo sarnie
beef and onion pie and chips

much lager
13 st 3 last year 13 4

Coming Down

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 cable pushdowns

standing stretches, and half spinal twists

ham salad sarnie
prawn and sweet pepper frittata

2 Stellas, 1 white
13 st 3 last year 13 st 5

Start again

a day off after party

13 st 7 last year 13 st 1

On the Up

30 mins recline bike hills level 11 (12.5 mins then 17.5 as the machine kicked me off
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
attempted back rolls

13 st 4 last year 13 st 3

crunch

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 20kg shoulder presses
3 x 10 20kg upright rows
3 x 10 20kg barbell curls

standing stretches, and half spinal twists

coronation chicken sarnie
lamb chops & roasted veg

2 Stellas
13st 1 last year 13st 6

Silver Orchid

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence

ham and cheese bagel
Thai restaurant dining

1 red, 2 lagers
13 st 2 last year 13st 6

five to five

3 x 10 30kg strict incline bench
3 x 10 40kg bench
3 x 10 20kg assist dips
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 ez bar curls 10kg on each end of plastic sleeved bar
2 x 10 hyperextensions with 20 kg plate; 1 x 10 bodyweight hyper extension.

standing stretches
half spinal twist

tuna and cucumber sandwich
tuna steak and sweet potato chips


lager and wine
13 st 1, last year 13 st 6, year before that 13 st 11