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