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