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