half empty

3 x 10 30kg front squats
3 x 10 50kg bench

3 x 10 captains chair

3 x 10 hyperextensions with 8kg medicine ball

3 x 10 10kg dumbell curls

3 x 10 18kg dumbell pullover-extensions

standing stretches, and half spinal twists

mezze/tapas of my own design
hula hoops

1 red
12 st 9 last year 13st 9

in the red

30 mins recline bike hills level 11

downward dog, squat, kneel, bow integrated sequence

chicken and bacon salad

red wine

12 st 9 last year 13 st 10

an offer

Meetings all day and pm commitments. I'd intended to rouse myself for breakfast training but decided more time in bed was a better bet, thus thrown a day off by life.
4 Kronenbourgs
egg, bacon & bean waffle
twix
12 st 9 last year 13 st 10

Stone me

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 12.5kg 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


squat, kneel, bow, downward dog

Baked ham and veg omolette

3 Stellas, glass of white
12 st 9 last year 13 st 9

rushed

25 mins recline bike hills level 11
3 stellas
12 st 10 last year 13 st 7

pulling faces

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 12.5kg 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.

chicken, spuds, parsnips & carrots


4 Stellas
12 st 12last year 13 st 8

monkey

30 mins recline bike hills level 11
squat, kneel, bow, downward dog on blocks. Finished by jumping both feet between hands as part 1 of this, very like a Parkour monkey vault.

Chicken, carrots, salad
twix

4 Stellas, 1 white

12 st 11, last year 13 st 10

12st 11

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

coronation chicken salad sarnie
chicken, salad and crisps

1red, 1 white, 1 stella
12 st 11 last year 13 st 9

chatty

I was in the pool for half an hour but I was goofing around with the bomber's mate's little sister; rewarding but not exercise.
I was punched and kicked holding pads at the kids' muay Thai lesson, and even grappled teaching a toddler how to work in the clinch. Again rewarding, but not exercise.
Had charming clients in the office for an all day meeting, after working late the previous night.
Dinner and wine in the evening with said Bomber, at the crib of bomber's mate, bomber's mate's sister, and parents thereof.
Other grub was lunchtime Welsh rarebit.
All in all, thrown a day off by life - not that I'd change it.
13 st 0 last year 13 st 10

thanksgiving pie

30 mins recline bike hills level 11
squat, kneel, bow, downward dog


turkey and cranberry pie
tuna, sweetcorn, mayo
crisps

2 Stellas, 1 white
12 st 12 last year 13 st 8

twisted

10 x 40kg, 50kg, 60kg bench press
30 Captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

3 x 10 40kg front squats

3 x 20 ez bar curls: 10 kg on each end of the plastic sleeved bar

standing stretches, plus half spinal twist

tuna salad
12st 13 last year 13st 10

less than

23 mins recline bike hills level 11
machine kicked me off

squat, kneel, bow, downward dog
barefoot - made the first two surprisingly more taxing

KFC burger and fries

3 stellas, 1 white
12 st 13 last year 13 st 11

Ardha Matsyendrasana

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, plus half spinal twist

chocolate wheatabix
cottage pie
noodles and blue cheese
choccy biccies

2 reds
13 st 1 last year 13 st 10

steady

30 mins recline bike hills level 11
squat, kneel, bow, downward dog

muesli
Spanish chicken with veg & chips

6 Stellas
13 st 0 13st 8

over twelve

An Inset day for the Bomber so no time for exercise.

bacon, egg, sausage, beans, bread, butter
much crisps

red
13 st 0 last year 13 st 10

Thirsty Thursday

You get the picture.

Another crank

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

beer, wine, biscuits
13 st 0 last year 13 st 11

Vajrasana

30 mins recline bike hills level 11
squat, kneel, bow, downward dog

protein shake
chicken and veg stir fry

footie kronenbourgs, 1 white
13 st 1 last year last year 13 st 12

Half of 13 on the nose

Spare time expended on transferring 6.5 days worth of CD's onto my Crimbo iPod.
I estimate that I have about 15 days worth left to transfer !

13 on the nose

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg pushdowns
3 x 10 30kg front squats
3 x 10 50kg bench

standing stretches

protein shake
grapes
cottage pie

3 Stellas
13 st 0 last year 13 st 13

Malasana

30 mins recline bike hills level 11
squat, kneel, bow, downward dog (more like yoga than stretching these days).

a little chicken and chips
grapes

4 Kronenbourg
13 st 1 last year 13 st 10

less of the same

Nada !
Guitar and the skillet.

Creep Up

10 30kg, 10 40kg, 10 50kg bench (meant to be heavier but got bars mixed up.)
3 x 10 25kg front squats
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
30 Captains chairs
3 x 10 32.5kg face pulls
3 x 10 32.5kg overhead cable pulls

standing stretches

chicken and sweetcorn sarnie
restaurant curry

lager watching footie, wine with meal
13 st 5 last year 13 st 8

more of the same

30 mins recline bike hills level 11
squat, kneel, bow, downward dog

balsamic roast pork chops and veg
late night bacon and sweets

2 whites
13 st 1 last year 13 st 8

crisps and biscuits

10 x 40kg, 50kg, 60kg bench press

3x10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 captain's chair

3 x 10 35kg face pulls

3 x 10 20kg military press

3 x 10 20 kg front squat

standing stretches

cheese and onion baguette
chilli and rice
crisps and biscuits

2 reds
13 st 2 last year 13 st 9

Hammered and under the hammer

Pub straight from work yesterday. Redundancies announced this morning. I think a little soak this lunchtime will blow away the alcohol cobwebs and then I will get on with the business I like to call 'weekend'.

frittness

30 mins recline bike hills level 11

squat, kneel, bow, downward dog

tuna & sweetcorn baguette
onion, mushroom, pepper etc duck egg frittata

1 red

13st 2 last year 13st 10

Antigonish

You know the feeling something like déjà vu which can be prompted by smells or tastes ? I do, I felt the stirrings of memories almost forgotten last night.

I had resigned myself to the absence of exertion and had arrived flustered and late at Mum and Dad's house. Whilst engaging in the usual welcoming banter I found myself half way up the stairs, arms upstreched holding on to the bottom step up to the loft. I then found myself taking my weight suspended from the step and was hit by the hidden muscle and mind memories of doing this all the time in my more formative years. It was a rather comforting feeling.

Later on, when there was no one around, I did a few pull ups from the step just as I had done when I was younger.

The mystery of the creaking loft stair which had befuddled Dad for so long is now out in the open !

Beer and chips

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

mozzarella, pesto and roast med veg sarnie
take away fish 'n chips

pub evening of lager
13 st 2 - last year 13 st 9

Love bolts

No training for the body, rather there was training for the soul. Pick up and tune in your guitar, try the link and revel in the songs.

In a fit of exuberence and joy I found myself pre ordering the special edition of Springsteens upcoming studio album. The edition includes a bonus live DVD which must have been taken on the 'Magic' Tour.

Happy Days !

kick off

25ish mins recline bike hills level 12 (machine kicked me off)

squat, kneel and improving bow

smoked salmon and cucumber sarnie
curry and rice

4 Stellas
13 st 1last year 13 st 10

Seconds Away

Carcass hauled onto the recline bike again; 20 minutes again. I seem to recall that I would breeze through that as a warm up not so very long ago - it is not as though the pace and level is set higher than embarrassing!
Still, 20 minutes making the heart beat a little faster and allowing the lactic acid to burn my thighs is better than no minutes.
I wonder what equipment I will use to underwhelm myself next ?

Minus Twelve

16 kg ketttlebell workout
sun salutation

Spanish chicken and chips

2 whites
13 st 2 last year 14 st

Hibernation

Overweight, overindulged and in order to overcome my laziness and fatigue I managed to drag myself to onto the reclining seat of a fixed bicycle this weekend. 20 minutes later I was displacing more water than I used to as I sunk into a refreshing Spa.
Thin end of a wedge I hope.
The advent of Sky+ and a subscription which includes all kids channels means that I tend to find myself with a good deal of time on my hands and I see no reason for this gift to be wasted.
Guitar, cooking and ( perhaps ) the gym will fill this lacuna.

Snowed last night

16kg kettlebell workout
sun salutation

muesli
roast pork Sunday dinner

1 red, 1 white
13 st 2 last year 13 st 11

Stairs

16kg kettlebell workout
stair stretches

tuna and sweetcorn pasta

4 Stellas
13 st last year 13 st 10

wag wagon

30 mins recline bike hills level 11
floor stretches


ham and salad sarnie
beef & veg chilli


1 red 1 white
13 st 1 last year 13 st 11

Clean

16kg kettlebell workout
stretched legs up stairs

chicken with boiled potatoes, veg and gravy.
no booze
13 st 2 last year 13 st 10

On Your Bike

six mile bike ride

cottage pie
2 reds
13 st 5 last year 14st