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

se7en

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls

KFC two piece meal with coleslaw and orange juice
cocktail sausage and pea egg fried rice

7 Stellas
13 st 1 last year 13 st 3

Belter

3 x 10 70kg deadlifts
30 Captains Chairs
3 x 10 ez bar preacher curls 12.5kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg overhead cab
3 x 10 15kg barbell press behind neck

standing stretches
half spinal twist


ham salad sarnie
cheese and onion sarnie
cottage pie
crisps and choccies

1 stella, 1 red
13 st 1 last year 13 st 5

Bright

30km training ride with Andy who is doing the London to Brighton later this year.

Full English Brekkie
chicken, sausage, chips and mushrooms

lager and wine
13 st 1 last year 13 st 6

Creep

Thrown a day off by a combination of office, bomber, Darwin exhibition, Six Nations, lager drinking and curry eating duties that also pushed my weight up to 13 st 3 (last year 13 st 6).

peanuts, crisps and chocolate

10 x 40kg, 50kg, 60kg bench
3x10 10kg strict bilateral cable crossovers
3x10 30kg front squats
3x10 20kg assist dips
30 captains chairs
3x10 30kg military press

integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls

chicken and bacon sarnie
chicken jambalaya
peanuts, crisps and chocolate
4 Stellas

13 st 0 last year 13 st 4

year after year

13 st 1 last year 13 st 4

thrown a day off by life

snacks

30 mins recline bike hills level 11
standing stretches, and half spinal twists

BLT baguette
tuna and cucumber sarnie
cottage pie
crisps and peanuts

lager & red
12 st 13 - last year 13 st 3

wabi-sabi

3x10 50 kg front squats
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 (l/r) 10kg Arnold presses
3 x 10 25kg straight bar pushdowns

integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls (left OKish, right weak)

chicken jambalaya

3 Stellas
12st 11: last year 13st 5

I feel reclined to blow my mind

Get hung up, feed the ducks with a bun
They all come out to groove about
Be nice and have fun in the sun

30 mins recline bike hills level 11
standing stretches, and half spinal twists

salt cod fishcakes and corn
4 Stellas
12 st 13, last year 13st 4

Non Skiing Muscles

3x10 50kg incline bench
3x10 10kg strict bilateral cable crossovers
3x10 20kg assist dips
3x10 ez bar preacher curls - 10kg on each end metal sleeved bar
3x10 10kg (l/r) dumbell curls
3x10 10kg (l/r) concentration curls


integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls

ploughman's sarnie
chicken, spuds, mushrooms
penguin biccies

Guiness and white wine

13 st 0: last year 13 st 4

Got to get back

13 st 3 - last year 13 st 1. Oh Dear.

Travelled all last Saturday
Skied the next six days.
Travelled all yesterday.

I was 13 st 8 when I got back last year.

Recline and fall

30 mins recline bike hills level 11
integrated downward dog, squat, kneel, camel
rolling about

chicken and bacon sarnie
bacon, broccoli, red onion and egg fried rice

lager
12 st 11

frit for 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
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

standing stretches, and half spinal twists

tuna and cucumber sarnie
bagel
frittata

red
12st 12

Weigh Hey

30 mins recline bike hills level 11
integrated downward dog, squat, kneel, camel 4 minute sequence

spuds, carrots, bacon, chicken
penguin bar

plenty lager
12 st 10

pulling faces

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 50 kg bench presses
3 x 10 ez bar preacher curls - 10kg on each end metal sleeved bar
3 x 10 hyperextensions with 10kg plate

free stretching

chicken, spuds, carrots
2 stellas, 1 white

12 st 11

fishfinger

30 mins recline bike hills level 11
standing stretches, and half spinal twists

crisps, fishfinger, peanuts
broccoli and chicken biriani

3 Stellas
12 st 10 last year 13 st 8

Don't Weight Up

16kg kettlebell workout
sun salutation

ham and chips
chicken
penguin biscuits

lager
12 st 13 last year 13 st 4

Call me irresponsible

12 st 13 last year 13 st 5

plenty food, plenty booze

Thrown day of rest by Bomber responsibilities and indolence