666

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

smoothie
cheese 'n onion baguette
pork, veg, rice stir fry

wine
13 st 6 (13 6, 13 6)

a pound a year

30 mins road biking after taking car for service, watching Ben kayaking on lake etc.

cucumber and mango juice
bacon, chicken and sweetcorn roll
steak, chips, onion rings, coleslaw, tomato and mushrooms
cake

lager and wine
13 st 7 (13 6, 13 5)

no booze but plenty grub

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 straight leg captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.



smoothie
egg mayo baguette
pasta andveggied up bolognaise
Ben's left over fish, rice and peas

no booze
13 st 10 (13 5, 13 3)

fruit and nut

30 mins hills level 11 recline bike

Standing, Supported, Extended Hand-To-Big-Toe stretches (l/r)

standing bows,

strawberry, banana, almond and yogurt smoothie

ploughman's baguette

seafood pad thai

lager

13 8 (13 6, 13 5)

all the threes

3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 incline sit ups

downward dog, squat, kneel, camel.

tuna and sweetcorn baguette

egg fried vegetable rice

white wine

13 st 10 (13 7, 13 4)

9 6 4

light jog in Cardiff - found an exercise trail around Roath Park

13 st 9 (last year 13 6, year before 13 4). Not too bad after a week away from the grind.

Absolute Shamble

Donned my daps for the first time in quite a while yesterday. Attempting a 2 mile jog I encountered 3rd degree lactic acid burns.
I managed the run but I had to stop on 4 occasions.
If I had been on a treadmill I would have given up but I could not do that a mile from home as it started to rain.
What an embarrassment !

twenty is plenty

16kg kettlebell workout

desultory

1 km jog with the bomber then a desultory solo effort

road not rowed

16kg kettlebell workout

satisfactory

standard cardiff run

away one

16 kg kettlebell

consider me gone

22:50 mins hills level 11 recline bike (machine kicked me off)

standing bows, straight backed assisted wide angle forward seated bend, half spinal twists

chicken and chips

Don't know what I had later as I am writing this yesterday afternoon.

I also don't know what I weigh this morning, but last year I was 12 st 6 and the year before I was 13 2.

Flow My Tears, The Policeman Said

3 x 10 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

straight back froward bend with arms behind
downward dog, squat, kneel

banana and strawberry smoothie
Peking duck, Singapore noodles

lager and wine
13 7 (13 1, 13 4)

I'm not like the rest

a day off through laziness/mental tiredness
curry, chips, wine lager

13 st 6 (13 4, 13 2)

less than somewhat

30 mins hills level 11 recline bike

Standing, Supported, Extended Hand-To-Big-Toe stretches (l/r)

beef, tomato and horseradish sarnie

penang duck curry

lager and wine

13 3 (13 2,13 5)

hanging in there

3 x 10 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

hanging forward bend with arms behind back

tuna salad baguette
chips
smoothie

wine
13 5 (13 3, 13 3)

flowing with milk and honey

30 mins hills level 11 recline bike

hanging forward band (taking it very easy)

for future reference

porridge with milk and honey

ham, cheese, and salad leaf bagel followed by grapes

cottage pie

plenty lager watching footie

13 8 (13 6, 13 3)

Back Off

3 x 10 captain's chairs
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 hyperextensions
3 x 10 30kg cable face pulls
3 x 10 40kg lats machine

shoulder stretches

chicken and veg fried rice

coupla glasses of wine

13 st 5 (last year 13 7)

hurt my back again

30 mins hills level 11 recline bike

back bridge over exercise ball

seated forward bend to recuperating bad back spasm (stupid, stupid, stupid).

sulky half spinal twists

roast chicken leg and grapes

cottage pie

burger in a bagel

wine and Guinness
13 st 6 (13 3 last two years)

3:2:2

Did a certain amount of cycling along the Wandle with the bomber but otherwise no official exercise.

chicken and veg fried rice

ham and mustard bagel

wine

13 st 8 (13 5, 13 2)

same again, mate?

30 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 25kg assist pull ups
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

3 x 10 hyperextensions (forgotten until after stretching)

tuna and sweetcorn pasts
chicken, sweetocorn and chips

wine
13 7 - 13 5 - 13 3

All the twos

30 mins hills level 11 recline bike
experimental stretching (I am more flexible than last year)

bacon roll
tuna and cucumber sarnie
vegetable samosa
Thai red duck curry and rice
burger
chocolate bars

Abbeyfest lager and wine
13 st 7 (last year 13 5 and 13 3 in 2007)

Dan John

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 25kg assist pull ups
30 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch)
kneeling back bend to elbows (couldn't do that before)

bolognaise with pasta and a green salad
burger

1 bottle white
13 6 (last year 13 4 year before 13 3)

last year I was reading Dan John, and I was reading him again yesterday.
"The impact of a 42-year athletic career has led me to believe that joint mobility trumps practically everything else when it comes to dealing with the ills of age."

On and Om

30 mins hills level 11 recline bike

standing bows, lunges and half hearted bound angle

still nursing back but improving

cheese and onion sarnie

seafood and pineapple fried rice

lager

13 st 5 (last year 13 st 3, 2007 13 st 6)

lumbago is a funny word

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch)

still nursing bad back

all-day-breakfast sarnie

steak/salad/salsa in a large wholemeal roll

late night cereal

wine

13 st 6 (last year 13 3)

not back

30 mins hills level 11 recline bike

standing bows, gentle half spinal twists

cheese and onion sarnie

steak, chips and mushrooms with pepper sauce

bacon and tomato roll

wine and lager

13 st 6 (13 7 last year, but 13 2 in 2007)

no compression session

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 hyperextensions
3 x 10 ex bar preacher curls 7.5kg on each end of plastic sleeved bar
3 x 10 l/r 10kg Arnold presses

back still hurts

garclic and ginger batter prawns with cucumber raita

pasta with bolognaise sauce

lager and wine

13 st 7

soldiering on

30 mins hills level 11 recline bike

back still hurts

chicken chips and salad

no booze

13 st 8

Knock it off

Thrown another day off by a combination of Bomber and AbbeyFest commitments