757,12

30 mins recline bike hills level 11

l/r Benny squat hip openers

tuna melt panini

pear

pork, aubergine and butternut squash Thai red curry and rice

wine

13 st 7

857,10

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell shoulder presses
3 x 10 8kg l/r dumbell triceps extensions
3 x 10 50kg lat pull downs

l/r Benny squat hip openers

bacon rolls
prawn and pea risotto
wine

13 st 8

?1? 10

No exercise, no weighing scales and plenty of booze and food since Christmas Eve.

Time to get back with the programme.

22?7

26 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11

l/r Benny squat hip openers

last of the lamb curry and rice as a cold lunch
salmon and broccoli pasta bake


wine
13 st 2

5247

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

tuna mayo sarnie
apple
roast chicken and red pepper with lemon and corainder couscous

wine and lager
13 st 5

3467

12 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

l/r Benny squat hip openers

corned beef hash
Welsh rarebit and salad
lamb chops, chips, asparagus and mushroom
Italian Christmas cake and ice cream

lager and wine
13 st 3

336,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

corned beef hash

clementine

chicken Kiev and chips

wine

13 st 3

506,10

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

l/r Benny squat hip openers

slow cooked lamb and lentil curry
corned beef hash and sweetcorn

lager
13 st 5

5158

yoga at VActive

bacon sarnie
onion soup
slow cooked lamb and lentil curry

lager and wine
13 st 5

5159

day off due to Bomber and Christmas socialising commitments

soup and baguette

restaurant meal

lager and wine

13 st 5

4028

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 165kg each end of plastic sleeved bar
3 x 10 50kg lat pull downs
3 x 10 20kg shoulder press machine
3 x 10 30kg triceps pushdown
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

BLT baguette

2 clementines

chicken kiev, mash, peas

beans on toast

wine

13 st 4

4106

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

l/r Benny squat hip openers

Beirut buffet
soup and steak sandwich

cocktails, lager and wine
13 st 4

2124

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs
3 x 10 20kg barbell push up behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 30kg cable pullover

l/r Benny squat hip openers (invented by me)

turkey, stuffing and cranberry sandwich
steak, mushrooms, chips, pepper sauce.
smarties

wine
13 st 2

2 -1 48

22.5 mins recline bike hills level 11
machine kicked me off
7.5 mins recline bike hills level 11

chocolate weetabix
tuna pasta
clementine
spinach and lentil soup with bacon

lager and wine
13 st 2

5139

machine weights workout as they are redoing the floor for the free weights section
(they should have been finished yesterday)

tuna pasta
pork pie and soup

lager and wine
13 st 5

6549

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

l/r half bow pose

bacon sarnie
carrot soup and garlic bread
fish 'n chips and mushy peas
chocolate weetabix

lager
13 st 6

437 10

machine weights workout as they are redoing the floor for the free weights section

l/r half bow pose

BLT
apple
corned beef hash and sweetcorn

wine
13 st 4

3248

28 mins hills level 11 recline bike
machine kicked me off

l/r half bow pose

BLT
banana

buffet at kid's judo Christmas send off

no booze

13 st 3

4328

machine weights workout as they are redoing the floor for the free weights section

l/r half bow pose

chicken, chorizo and bean stew with garlic bread

banana

chicken dhansak and rice

lager

13 st 4

463 10

29 mins hills level 11 recline bike
machine kicked me off

l/r half bow pose

egg mayo sarnie

apple

chicken, chorizo and bean stew with garlic bread

winr

13 st 4

444 10

10 40kg, 10 50kg, 10 60kg bench
3 x 10 55kg pulley
3 x 10 55kg lat pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 10 kg dumbbell shoulder presses
3 x 10 30kg triceps pushdown

l/r half bow pose

chorizo and lettuce sandwich

apple

chicken dhansak and rice

wine

13 st 4

5 4 10

Sivananda Yoga, South Wimdbleon Virgin.

sausage and onion baguette
chicken, chips and salad

wine
13 st 5

4259

29 mins hills level 11 recline bike
machine kicked me off

l/r half bow pose

full English
soup
yarg cheese
sausage and onion baguette

lager and wine
13 st 4

4177

3 x 10 15kg strict bilateral cable crossovers
3 x 10 55kg lat pull downs
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

carrot soup

cheese/onion/mayo sandwich

2 clementines

corned beef hash and sweetcorn

wine

13 st 4

3067

30 mins recline bike hills level 11

l/r half bow pose

carrot and coriander soup

cheese and onion omelette with chips and lettuce

wine

13 st 3

1359

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 50kg lat pull downs
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

sausages, tomato ketchup, rice 'n peas

apple

lager and wine

13 st 1

4329

22 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11

l/r half bow pose

cheese and roast pepper sandwich

tangerines

kidney (an experiment, yuk), mash and cauliflower

wine

13 st 4

5328

3 x 10 50kg wide grip pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

cheese roast red pepper sandwich

2 tangerines

jerk pork with rice 'n peas

lager

13 st 5

5159

A freezing day off exercise

Sunday lunch

wine

13 st 5

436 11

27 mins recline bike level 11
machine kicked me off
l/r half bow pose
3 mins recline bike

corned beef hash
lentil soup and bread
toad in the hole

wine
13 st 4

526 11

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 50kg lat pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 10 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

cheese and pickle sandwich

banana

Thai restaurant meal

lager, wine, brandy

13 st 5

3379

23 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

l/r half bow pose

cheese and onion sandwich
banana

corned beef hash and sweetcorn

wine

13 st 3

333-10

3 x 10 50kg bench
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 50kg pulley
3 x 10 10kg dumbbell shoulder press
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 30kg cable pullover

l/r half bow pose

cheese and onion sandwich

tangerine

chilli con carne

crisps

lager and wine

13 st 3

3459

25 mins recline bike hills level 11
machine kicked me off
l/r half bow pose
5 mins rowing

omelette strips, sweet chili sauce and fried rice

clementine

chilli con carne

chocolates

wine

13 st 3

3519

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs
3 x 10 10 kg dumbbell shoulder presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
3 x 10 50kg pulley
3 x 10 50kg pec machine

l/r half bow pose

bacon sandwich
clementine
chewy cereal bars
bacon egg, beans, chips, toast

no booze
13 st 3

5337

12 mins recline bike hills level 11
machine kicked me off
18 mins recline bike hills level 11

l/r half bow pose

corned beef hash and fried egg
take away kebab

lager and Guinness
13 st 5

5446

yoga at Virgin active

soup
liver, onions, mash

wine, lager
13 st 5

3348

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10 kg dumbbell shoulder presses
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

bacon sandwich
clementine
carrot and coriander soup with garlic bread
chocolate

wine
13 st 3

4369

30 mins recline bike hils level 11

l/r half bow pose

pasta with chicken, mushrooms and cream
tangerine
corned beef hash and sweetcorn

lager and wine
13 st 4

4 1 8 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10 kg dumbbell shoulder presses
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

ham sandwhich
banana
pasta with chicken, mushrooms and cream

lager and wine
13 st 4

6 4 6 10

30 mins recline bike hils level 11

l/r half bow pose

pesto pasta with sausage and salad
apple
chicken biriani

wine
13 st 6

7238

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12 kg dumbbell shoulder presses
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

sausage and mustard sandwich

apple

chicken and chips

lager

13 st 7

6436

Had Ben all day and saw Raybs in the evening so no time to train.

burger
roast dinner
corned beef hash

lager and wine
13 st 6

4368

30 mins recline bike hils level 11

tomata and apple soup with toast
bangers, mash, peas , onion gravy

lager and wine
13 st 4

3458

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 ez bar preacher skull crushers 12.5kg each end of plastic sleeved bar
3 x 10 30kg triceps push downs
3 x 10 12 kg dumbell shoulder press
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs

plow


corned beef hash and salad
pork chop and veggie rice

lager and wine
13 st

4575

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

bow pose

ham and mustard sandwich

apple

corned beef omlette and salad

wine

13 st 4

4677

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 55kg vertical traction machine

bow pose

ham sandwich
tangerine
chicken and mushroom pasta

lager and wine
13 st 4

4488

30 mins recline bike hills level 11

bow pose

ham and tomato sandwich
tagerine
corned beef and sweet pepper chili and rice

lager and wine
13 st 4

556 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 20kg barbell push up behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs
3 x 10 30kg triceps push downs
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar

plow pose

cheese and salad baguette
corned beef and peppers omelet with chips

no booze
13 st 5

7575

Sivananda Yoga, South Wimdbleon Virgin.

Lamb Sunday roast dinner
sausage sandwich

wine
13 st 7

756 10

10 mins recline bike hills level 11
machine kicked me off
20 mins recline bike hills level 11

bow pose


sausage sandwich
tangerine
aubergine then pasta wih duck in Italian restaurant

lager and wine
13 st 7

477

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 12kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

bow pose

ham, mustard and tomato sandwich
tangerine
carrot and coriander soup
toblerone

wine
13 st 4

7368

18 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

bow pose

sardines in hot sauce on toast
tangerine
corned beef hash and sweetcorn

wine
13 st 7

5788

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball
bow pose


chicken, mayo, sweet chili sandwich
tangerine
chicken in tomato and onion sauce with pasta

Guinness and lager
13 st 5

566 10

9 mins recline bike hills level 11
machine kicked me off
9 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off

back bridge over exercise ball

3 mins treadmill 12km/hr

salmon and veg dhal curry with noodles
chicken with chips and puréed carrots
sweets

Guinness
13 st 5

5477

3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 30kg triceps push downs
3 x 10 50kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

chicken mayo sandwich
carrot batons
salmon and veg dhal curry

wine
13 st 5

6779

12 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
14 mins recline bike hills level 11

back bridge over exercise ball

burger
roast chicken dinner

no booze
13 st 6

5588

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

cottage pie, peas and gravy

wine
13 st 5

4558

30 mins recline bike hills level 11

back bridge over exercise ball

marmalade sandwich
nuts
orange
chorizo

lager and wine
13 st 4

7 6 10 7

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

sausage and mustard sandwich
apple
burger and chips

lager and wine
13 st 7

7689

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bridge over exercise ball

spinach and ricotta pasta with broccoli

salmon and spinach fishcakes with sweet chili sauce

milky bar

Guinness and wine

13 st 7

67?5

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 20kg press behind neck
3 x 10 50kg lats pull downs

back bridge over exercise ball

egg and cress sandwich
banana
sausages, colcannon, gravy

cider, wine
13 st 6

7766

30 mins recline bike hills level 11

back bridge over exercise ball

egg and cress sandwich
fruit and nut
Cajun chicken and rice

Guinness and dark mild
13 st 7

7485

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 25kg press behind neck
30 sit ups on hyperextension stand
3 x 10 59kg lats pull downs
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

scambled egg on toast

lamb Sunday roast

lager and wine

13 st 7

9565

Yoga at Virgin Active

corned beef hash and fried egg
ham sandwich
Churrascaria

lager, Guinness and wine
13 st 9

544

22 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11
machine kicked me off

back bridge over exercise ball

ham sandwich
apple
roast duck legs, mashed celeraic, red wine and berry sauce
crisps
crunchie

wine
13 st 5

867

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

ham sandwich
apple
corned beef hash and sweetcorn

lager
13 st 8

9778

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

back bridge over exercise ball

ham and mustard sandwich
grapes
poppadoms and mango chutney
pizza
mushroom soup
crisps

lager and Guinness
13 st 9
fried egg sarnie

8778

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 30kg triceps pressdowns
3 x 10 59kg lates pull downs
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

chorizo and guacamole sandwich
grapes
dried fruit and nuts
cajun chicken with pasta

wine
13 st 8

9987

30 mins recline bike hills level 11

back bridge over exercise ball

sausage, fried onion and mustard sandwich
grapes
dried fruit and nuts
take away curry

lager (at John up in London again one year on levels)
13 st 9

8884

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 20kg press behind neck
3 x 10 25kg cable curls
3 x 10 30kg triceps press down
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 35kg assist pull ups

back bend over exercise ball

bacon roll
stir fry beef with courgette and fried rice

lager and wine
13st 8

76?8

30 mins recline bike hills level 11

back bridge over exercise ball

chicken soup
chorizo and guacamole sarnie
grapes
mash, bangers, peas gravy

lager and wine
13 st 7

684

3 x 10 15kg strict bilateral cable crossovers
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
3 x 10 ez bar preacher curls 125.kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

chicken, bacon, mayo and tomato sandwich
clementine
steak, chips, mushrooms

lager and wine
13 st 6

877

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bridge over exercise ball

pork biriani with mango chutney
clementine
corned beef hash with courgettes and sweetcorn

lager
13 st 8

6687

3 x 10 50kg bench
3 x 10 45kg wide grip pulley
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

ham, mustard and tomato sandwich
clementine
cottage pie

Guinness, G&T, wine
13 st 6

7789

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

back bridge over exercise ball

chorizo, tomato and guacamole potato skins
clementine
BBQ ribs and vegetable rice
apple crumble and custard
late night veggie rice and chorizo


no booze
3 st 7

7858

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 11.25kg each end of plastic sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

ham, mustard and ovendried tomato sanwhich
clementine
chicken and chips

no booze
13st 7

7758

30 mins recline bike hills level 11
back bridge over exercise ball

Sri Lankan food at the Banana Leaf
apple

no booze
13 st 7

95,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 11.25kg each end of metalsleeved bar
3 x 10 30kg cable overhead cable pulls
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

corned beef hash and sweetcorn
mushroom lollipop
tandoor mixed grill, spinach rice, spiced aubergine

porter, lager, wine
13 st 9

6747

12 mins recline bike hills level 11
machine kicked me off
18 mins recline bike hills level 11

back bridge over exercise ball

tuna sarnie
banana
corned beef hash and sweetocorn

wine
13 st 6

?677

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar
3 x 10 30kg cable triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

ham, mustard and tomato sandwich
clementine
salt 'n pepper chicken with fried rice
crisps

wine
forgot to leap on scales

10,758

Iyengar Yoga at Virgin Active South Wimbledon

bacon and fried egg sandwich
sushi
red thai chicken, fruit and nut curry and noodles
packet of crisps

wine
13 st 10

8678

12.5 mins recline bike hills level 11
machine kicked me off
2.5 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
11 mins recline bike hills level 11

back bridge over exercise ball

sausage and relish sandwich
clementine
tuna pasta
Mars bar

lager
13 st 8

8746

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 30kg triceps press downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

back bend over exercise ball

apple and onion soup with bacon sandwich
tuna pasta then banana
red thai chicken curry with rice
egg/mayo sarnie

wine
13 st 8

12,555

A rugby-cancelled wet and windy day of rest.

sausage, mushrooms and beans on toast
roast chicken dinner
apple crumble

lager
13 st 12

12,549

18 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball

Full English
tuna pasta

lager
13 st 12

11,458

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 12.5 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 30kg triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

ham, mustard and tomato sandwich
banana
chicken & pasta

wine
13 st 11

10,357

30 mins recline bike hills level 11

back bend over exercise ball


ham, mustard and tomato sandwich
pear
grazed at Jimmy Spices World Buffet

lager and wine
13 st 10

Abused

Thai green curry of my own design with Pak Choi, squash, sweet potato, salmon, lime and all the business was not sufficient to prevent the 3 for £20 cases of Stella and Bow beating be ruthlessly about the medulla.

Ow !

A full fried breakfast simply floats on top of the river of alcohol this morning.

So, no change there !

Training is consistant at least - though there was that blip last Sunday I have manfully put it behind me.

9477

3 x 10 15kg strict bilateral cable crossovers
3 x 12.5 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg pulley
3 x 10 20kg press behind neck
3 x 10 50kg lats pull downs
3 x 10 30kg triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

2 pork pies
cheese and pickle sandwich
pork biriani with mango chutney

Guinness and lager
13 st 9

8469

30 mins recline bike hills level 11

forgot to do any stretching

tuna and sweetcorn sandwich
banana
cottage pie and peas

wine
13 st 8

12,767

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

foam roller on front of legs - certainly hurt after Sunday's exertions


all day breakfast sandwich
pear
pork biriani

wine
13 st 12

11,344

Swansea Bay 10k

muffin
chicken ball
steak, chips, peas, pepper sauce
entire fruit loaf

wine
13 st 11

?665

A day of rest yesterday in preparation for this afternoon's race.

beef pie

cheese samples

chinese take away

lagers

no scales on tour

7546

3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg rope triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

tuna/sweetcorn/mayo sandwich
pear
steak, mushrooms, chips, pepper sauce

wine and lager
13 st 7

937

30 mins recline bike hills level 11

back bend over exercise ball

cheese and pickle sandwich
apple
corned beef hash and sweetcorm

lager
13 st 9

9764

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

tuna sandwich
pear
pizza

lager, wine
13 st 9

8754

18 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball

ham, mustard and tomato sandwich
pear
Rick Steinish duck and fruit curry with roast spuds

wine
13 st 8

10,435

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball


ham, mustard and oven dried tomato sandwich
pear
chicken, broccoli, pesto pasta

wine
13 st 10

11,465

30 mins recline bike hills level 11
back stretch over exercise ball

chicken, mash, broccoli and gravy
chicken, sweetcorn and chicken risotto

wine
13 st 11

9756

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 30kg triceps press down

back bend over exercise ball
corned beef hash & fried egg
chilli 'n rice
bolognaise

wine
13 st 9

6557

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball


ham, mustard and tomato sandwich
apple
chilli 'n chips

wine
13 st 6

8446

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg press behind neck
3 x 10 30kg rope/cable triceps press downs
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

sauteed beef, mushroom and tomato sarnie
apple
corned beef hash & sweetcorn

wine
13 st 8

9966

Iyengar Yoga @ South Wimbledon Virgn

sauted beef, mushroom and tomata sarnie
apple
chilli and rice

Guiness and wine
13 st 9

9767

20 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

back bend over exercise ball


egg mayo sarnie
clementine
tuna pasta

lager
13 st 9

12,847

2 x 10 12.5kg, 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs

back bend over exercise ball


bacon and tomato sandwich
clementine
steak sandwich with sauteed mushrooms and onion and chips

wine
13 st 12

12,?36

20 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

back bend over exercise ball

Commonwealth Cafe Breakfast
tuna pasta

lager and wine
13 st 12

11,746

Yoga @ Virgin

corned beef hash
biryani

wine
13 st 11

9558

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg rope/cable triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

chicken, bacon, mayo sarnie
clementine
Massaman curry with rice

lager
13 st 9

11788

12 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball

sausage, tomato and mustard sandwich
clementine
corned beef hash and sweetcorn

lager
13 st 11

9556

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
3 x 10 25kg cable curls
3 x 10 50kg lats pulldown
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

cheese and cucumber sandwich
clementine
spinach Spanish omelette and chorizo

lager
13 st 9

11, 855

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball


spinach Spanish omelette
banana
sausages, mashed potato, onion gravy, broccoli
crisps

wine
13 st 11

9845

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pressdowns
3 x 10 50kg lats pull downs
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

chicken/bacon/mayo sarnie
banana
penne and broccoli

wine
13 st 9

13, 937

Richmond to Windsor bike ride

bacon roll and chips
chilli. rice and salad
take-away curry

lager and wine
13 st 13

10,665

3 x 10 50kg pecs machine
3 x 10 45 kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pressdowns
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

chicken and chips, I forget what else

wine 13 st 10



pizza

97

30 mins hills level 11 recline bike
interrupted by numerous machine kicked me offs.
back bend over exercise ball


all day breakfast sandwich
cajun chicken and pasta

wine
13 st 9

10,7

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 cable/rope triceps pressdowns
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball


tuna salad baguette
corned beef hash and sweetcorn
apple crumble and custard

wine
13 st 10

975

21.5 mins recline bike hills level 11
machine kicked me off
3.5 mins recline bike hills level 11
machine kicked me off
3.5 mins recline bike hills level 11
machine kicked me off, gave up in disgust 90 seconds shy of half an hour

back bend over exercise ball

celeraic, cheese, chili
duck and cucumber sandwich
apple
veg biriani

lager
13 st 9

11,?5

3 x 10 40kg incline bench
3 x 10 20 kg barbell press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pull down
3 x 10 40kg upper back machine
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

cheese and onion sandwich
apple
roast duck and celeraic with red wine sauce

wine
13 st 11

11,666

11 mins recline bike hills level 11
machine kicked me off
19 mins recline bike hills level 11

back bridge over exercise ball including falling off

marmite on toast
Massaman curry with rice

wine
13 st 11

11,765

3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20 kg press behind neck
3 x 10 40kg wide handle pulley
3 x 10 30k overhead cable pull
3 x 10 50kg lats pull down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

marmalade on toast
Sunday lunch
salt and pepper chicken with fried rice

wine
13 st 11

13,10,53

yoga class at Virgin Active


lentil, rice and spinach kitchari
chicken biriani with raita

wine
13 st 13

10,865

30mins recline bike hills level 11
back bend over exercise ball

tuna and cucumber sarnie
apple
paella

lager and wine
13 st 10

11,10,74

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley - wide bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 25kg cable curls
3 x 10 30kg overhead cable pulls
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball


salmon and cumber sarnie
orange
corned beef hash, sweetcorn

wine and lager
13 st 11

11 964

16 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
1.5 mins recline bike hills level 11
machine kicked me off
7.5 mins recline bike hills level 11


back bridge over exercise ball


salmon and cucumber sarnie
apple
pizza

lager
13 st 11

11 ?35

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 40kg pulley - wide bar
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
15 left oblique raises
30 hyperxtensions
15 right oblique raises
30 sit ups on hyperextension stand
back bridge over exercise ball
3 x 10 30kg triceps pushdowns
3 x 10 35kg rope lats pull down


cheese and pickle sarnie
pear
sausagemeat and mustard pasta

wine
13 st 11

12 ?65

15 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11

6pm yoga Virgin Active

cheese and roast pepper sarnie
chicken, red pepper, rice

wine
13 st 12

13 ?35

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley - wide bar
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull down
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bridge over exercise ball

Commonwealth Cafe big breakfast
chicken and red peppers with rice

lager and wine
13 st 13 (weight creeping up, time to take myself in hand?)

12?35

bit of a morning stretch - a new sort of squat front fold thingummy jig


30mins recline bike hills level 11


chicken dhansak and naan
pea and sorrel soup
steak & frites

lager and wine
13 at 12

12 ?52

3 x 10 20kg press behind neck
10 10kg, 2 x 10 12.5kg cable bench press
10 12.5kg, 2 x 10 15kg cable bench pull
3 x 10 20kg cable curls
10 45kg, 2 x 10 50kg lats pull down
3 x 10 30kg triceps push down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

chorizo fried with green pepper and quartered spuds
paella

lager
13 st 12

11 62

30 mins recline bike hills level 11

tuna pasta
spinach and chicken dhansak with rice

lager and wine
13 st 11

11 714

morning stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 30kg triceps press
3 x 10 45 kg lats pulldown
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 20kg cable curls

egg and cress sandwich
apple
tuna and cauliflower pasta

wine
13 st 11

11 642

morning back stretches

21 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

chicken salad sandwich
orange
mushroom omelette, peas and chips

wine
13 st 11

12 325

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 12.5kg bilateral high cable curls
3 x 10 30kg overhead cable pulls

all day breakfast sandwich
banana
Thai chicken Massaman curry with rice

wine and lager
13 st 12

12 533

morning back stretches

30 mins recline bike hills level 11

eggs, mushrooms, bacon, beans toast
roast beef, roast spuds, broccoli

wine
13 st 12

13 863

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 45kg lats pulldowns

full English
sausagemeat, spinach and cream pasta

wine
13 st 13

11 57

quick morning back/hip flexor stretches

30 mins recline bike hills level 11

chorizo and dried tomato sarnie
apple
Polish hunters stew
pastie

lager
13 st 11

11 633

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 15kg press behind neck
10 35kg, 10 45kg, 10 55kg vertical traction machine


all day breakfast sarnie
banana
chicken and aunergine red Thai curry and rice

wine
13 st 11

10 852

morning back stretches


11 mins recline bike hills level 11
machine kicked me off
20 mins recline bike hills level 11

Sub of the Day Subway Roll
Take away kebab

Lager
13 st 10

10 753

morning back stretches and half moon

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar (full range of motion, strict form)
3 x 10 10kg press behind neck
3 x 10 30kg overhead cable pulls
30 captain's chairs
3 x 10 45kg lats pulldowns
30 hyperextensions


cheese, oven dried tomato and basil sandwich
strawberries
roast chicken, black pudding, crushed potatoes, peas and gravy

wine
13 st 10

10 753

30 mins recline bike hills level 11


cheese and onion sandwich
strawberries
chicken and spinach pasta

wine
13 st 10

10 643

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 10kg press behind neck
3 x 10 45kg lats pulldown
3 x 10 bench crunches
3 x 10 45kg lats pulldown
30 hyperextensions
3 x 10 12.5kg bilateral high cable curls

English breakfast
roast chicken, roast spuds, peas gravy
strawberries and cream
cheese sarnie

wine
13 st 10

12 536

cycle superhighway from home to Southwark bridge and back

English brekkie
Anatolian food at EV restuarant

lager and wine
13 st 12

11 63

morning wall stretching

3 x 10 7.5kg bench cable flyes (surprisingly taxing, someone had left the set up so I took advantage)
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 45kg lats pulldown
3 x 10 30kg triceps pushdown
3 x 10 bench crunches


all day brekkie sarnie
banana
chorizo and potatoes with peppers
pasty

lager
13s st 11

10 672

morning stretching - desultory but still stretchy

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11


marmite in bread roll
orange
improvised beef and baked bean risotto

wine
13 st 10

10 7

morning stretching (the new theory)

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdown
3 x 10 45kg lats pulldown
30 hyperextensions
15L 15R oblique raises



tuna and sweetcorn roll
apple
corned beef hash

lager
13 st 10

98

15 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

stretching as illustrated



tuna and sweetcorn pitta
pear
jerk pork, rice 'n peas, 'slaw
chocolate

wine
13 st 9

10 ?

3 x 10kg press behind neck
3 x 10 45kg lats pulldowns
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 50kg chest press machine
30 hyperextensions
30 bench sit ups



prawn sarnie, banana
corned beef hash and sweetcorn

wine
13 st 10

11

A day off what with travelling back from Wales to London etc.

13 st 11

?5

standard Cardiff 5km run

?7

16kg kettlebell workout in Cardiff

?7

23 mins recline bike hills level 11
machine kicked me off
7.75 mins recline bike hills level 11

BLT sarnie
apple

off down the M4 no
no scales in Wales

8 10

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
15L 15R oblique raises

Burger King
Vegetable biriani

lager
13 st 8

87

hills level 11 20 mins recline cycling
machine kicked me off
hills level 11 10 mins recline cycling


chicken, bacon, mayo, cucumber in pitta
banana
jerk chicken, cassava chips

wine
13 st 8

8 10

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 30kg triceps pushdown
30 hyperextensions
30 bench sit ups
3 x 10 30kg improvised rope/cable lats pulldowns

bacon, chicken, mayo roll
banana
beef, aubergine and pineapple red Thai curry with rice

wine
13 st 8

8723

Plenty of hours in the park and/or on the bicycle saddle with the Bomber but no official exercise.

egg and bacon roll
Cajun chicken and pasta
chicken, bacon, may roll

wine
13 st 8

8733

Plenty of time in the park and fresh with the Bomber, but no official exercise: thrown a day off by life.


bacon and egg roll
corn on the cob
roast chicken and rice


wine
13 st 8

8623

16kg kettlebell workout

tuna and cucumber roll
thai meal

lager and wine
13 st 8

Glide down Mulholland

Nil - plenty booze - but nil.

She's a good girl, loves her mama
Loves Jesus and America too
She's a good girl, crazy 'bout Elvis
Loves horses and her boyfriend too

It's a long day livin' in Reseda
There's a freeway runnin' through the yard
And I'm a bad boy, 'cause I don't even miss her
I'm a bad boy for breakin' her heart

And I'm free, I'm free fallin'

All the vampires walkin' through the valley
Move west down Ventura Blvd
And all the bad boys are standing in the shadows
All the good girls are home with broken hearts

And I'm free, I'm free fallin'

I wanna glide down over Mulholland
I wanna write her name in the sky
I wanna free fall out into nothin'
Gonna leave this world for awhile

And I'm free, I'm free fallin'

9632

hills level 11 30 mins recline cycling
brief hip stretches

cafe small breakfast
corned beef hash and sweetcorn

wine
13 st 9

Driving ambition

Nil through lack of time and opportunity.
Before work - drop off Lara. Lunchtime - Pick up Georgia from her friends house and drop off. After work - drop off Jo to Theresa's the other side of Swansea - back home by 8.00 leave at 9.15 to go and pick Jo back up.
Slippery slope ahead !

11 633

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 30kg triceps pushdown
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
15L 15R oblique raises



sausage, egg, relish, mayo roll
strawberries
fish and chips

lager
13 st 11

Swap

Swapped a rest day from Wednesday to Tuesday as I am constantly on Chauffer and consequent hanging around twidling duties at the moment !

11 731

just 15 mins on the recline bike.
couldn't be bothered for some reason

stretching

fried rice
banana
sausages, peas. mash, onion gravy

lager and wine

13 st 11

8711

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
8 12kg 2 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 25kg overhead cable pulls (dicky back)
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
3 x 10 bench sit ups

Cornish pasty
strawberries
tuna pasta
chocolate croissant

wine
13 st 8

Gym Johns

Weeing down so I took my business to the gym. I was scheduled for a 4.5 mile run but the treadmill is a tedious place. Ended up doing 5k on the mill and 10 minutes on the eliptical trainer set on personal trainer-time goal- level 10.
All in all the exercise did not amount to 7.25K of running.
Perhaps next time I will take the iPod to assist with distraction ?

Weekend away

No training other than my Sunday scheduled day of rest !

10 10 52

Cycled to and from Strawberry Hill.

corned beef hash and fried egg
scotch egg, veg samosa
chicken fajita and rice

lager
13 st 10

7743

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 X 10 40kg assist pull ups (slow full range)
3 x 10 30kg military press
3 x 10 25kg barbell curl
3 x 10 30kg triceps push down
30 hyperextensions
15L 15R oblique raises

corned beef hash with sweetcorn
chicken fajitas

wine
13 st 7

673

hills level 11 30 mins recline cycling


tuna and cucumber sarnie
strawberries
pizza, garlic bread, crisps

lager
13 st 6

baby steps and little feat

Little Feat took me round 3 miles in torrential rain. Minuses included having to wear a hoody to keep the earphones dry and a soaking wet hoody weighs at least 3 stone. Plusses included songs about tuck driving in the rain and running up the final hill to the tune feets don't fail me now!
The half price top rump roasting joint slammed in with a random selection of fresh herbs which would have otherwise languished in the fridge until the bin beckoned, along with some Hungarian red which Mum and Dad brought with them on their last visit, made a welcome centerpiece with some steamed veg, jus and variously roast, mashed and crushed spuds some while after my return.
I hasten to add that I never approached the skillet until after my shower!
It is thirsty Thursday and I have finished the wine used with the roast and I am making room to refresh the beer fridges.
Nice ( pronounced like the Fast Show Jazz Club "Nice!" ) is all I have left to say.

753

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg triceps pushdowns
30 hyperextensions
3 x 10 45kg lats pulldown
30 bench sit ups

brief hip flexor stretches


pasta coleslaw salad
tangerine
houmus and carrot sticks
steak and chips

wine
13 st 7

Nil

Running around robbing banks all whacked off on scooby snacks.
Running around is different to actual running of which I did nil - same for scooby snacks come to that !
I am supposed to be doing 3miles later today ????

8741

30 mins treadmill @10km/hr
I am just finding up to an an hour on the treadmill for 10K too boring even though I lowered my speed.
30 mins rowing

pasta coleslaw salad
banana
pork and carrot Thai red curry with rice
kit kat

wine
13 st 8

Capitate

Jo went to A&E today - turns out she has a fractured wrist. Plaster of paris and avoidance by insurers means that she cannot drive.
Organising to get her car from the hospital, school pick ups, exchange at the Range and a tesco shop so that provisions would be in place for the home tied invalid took up all my time ( along with assembling a diining set ) so my 40 minutes of light exercise which was scheduled ended up out of the window.

964-2

hills level 11 30 mins recline cycling

BLT sandwich
pork and veg curry with rice

wine
13 st 9

955 -1

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 30kg military press
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 bench crunches
3 x 10 25kg barbell curls
10 x 40kg, 10 x 50kg, 10 x 60kg pulldown machine

egg and pea fried rice with roast pork
veg curry

wine
13 st 9

4 mile

The Monday night punching it ramped up to 4 miles today and I managed it. Most pleasing, I did my now traditional sprint finish but there were no reserves so to the untrained eye there was actually very little in respect of an increase in pace !

10 35-3

Park football and tennis, plus cycling with the Bomber but no official exercise.

roast pork, prawns and egg fried rice
World Cup final BBQ

lager and wine
13 st 10

Lazy

Bummed around completing my rest day. Tedious !

Agony - no Ecstasy

I woke at about 1.30 pm feeling less than smooth. I decided to get the scheduled run out of the way before I started to feel any worse.
The 2.5 mile run was the most difficult I have attempted. I was dizzy with alcohol and my body temperature could not be controlled or regulated.
I had to walk some of the course but wanted it to be over so much that I started running again so that the pain would be of shorter duration.
When I arrived back home I tried to wolf back a pint of water but my mouth was so dry (Gandhi's dap) that the water never got to reach my throat having been sponged up by my lips and tongue. The poisonous acid in my legs has not dispersed whatsoever.
Moral of the story - go running a bit later in the day following a very large drink - they don't tell you these important tips in the training manuals !

10 47-2

hills level 11 thirteen mins recline cycling
machine kicked me off
hills level 11 seventeen and a half mins recline cycling
22km biking with the Bomber

duck, spuds, spinach grape sauce
prawn sarnie

13 st 10
lager and wine

Thrown

...a day off by alcoholism and greed.

935-1

3 x 10 25kg assist dips
3 x 10 40kg pulley (wide handle)
3 x 10 simultaneous l/r 12kg Arnold presses (not putting dumbells down between sets)
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches
3 x 10 30kg triceps pushdown
3 x 10 35kg cable curls

cold leftover corned beef hash and sweetcorn
jerk pork. rice 'n peas, 'slaw

too much booze at AbbeyFest
13 st 9

Chumbawumba

3 miles. The start was tortuous but once the pins were back in the swing of things it was, dare I say it, easy !
I then happily boozed the night away as Jo and I cooked our contributions to the World Cup themed lunch we have in work today.
Jo's Honduran chicken skewers are absolutely world class and are now my favourite food. That said my Argentinean pie ( of my own design ) has never been tried so that may be on the rostrum ?
I suspect a day of rest today.

844-2

hills level 11 30 mins recline cycling


cheese ploughman's sandwich
corned beef hash and sweetcorn

wine
13 st 8

Stolen Chance

Change of arraignments meant I did not go to Cardiff. Though it was deemed a day of rest, according to my schedule, I took the opportunity to check my progress and see how 3 miles felt.
Somewhat pleasingly I had something left in the tank upon my return and could sprint the last few hundred meters.
The problem with this was that the increased exertion at the end of the run meant that it took me an age and a Stella to cool properly.

96?-1

3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches


ham and salad baguette
Mexican cottage pie

lager and wine
13 st 9

8751

10 km treadmill @ 10.7 km/hr 10cBaeAbertawe training session.

egg, mayo and relish sarnie
apple
steak, saute spuds, peas, pepper sauce
ate the next day's lunch before bed after boozing watching the footie. It's a mistake to make it in advance.

wine
13 st 8

Mannish Machine

35 minutes recline cycle hills level 11. Machine kept me on !
Went at lunchtime - which was extended ever so slightly.

The travel to and from, the changing twice, the cooling down and the showering and drying take a big wet bite out of the time taken. I am like a high rate taxpayer when it comes to training in the day !

Overstepping the mark

3.9 miles though there was a short area of walking rather than jogging when the hill refused to end and my calves were burning. I was only scheduled to do a 3.5 miler but i never did get around to working out a route and my guess overshot the mark.

In honour of the Wimbledon feast for Mum and Dad, cottage pie (and plenty of it) was on the menu.

883-2

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 12.5kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdown3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 exercise ball crunches
back bridge over exercise ball


chilli 'n rice (brought from home)
pear
chilli 'n chips


wine
13 st 8

outers

Rest as per my schedule. Not yet planned a route for monday evening - I suspect that there will be hills !

11 74-2

Balham for 3pm Bikram yoga though I did bail out after an hour as I couldn't take the heat.

smoothie
fried egg sarnie
meatballs in tomato and onion sauce with pasta

wine
13 st 11

974-2

Took a day out from laziness.

BBQ at Bodeans

wine and lager
13 st 9

Even odds

I was due a 2mile run but due to rests of late I made the effort to get a 3 miler under my belt !
Hills and calves do not mix.

Rest scenario !

Bereft off fee earners in the office on friday I found myself on duty speaking with prospective new clients and the clients of others who required placating. I picked up the girls straight from work thus I was not afforded the opportunity to train!
The schedule stated rest or cross training / bike, I was forced into the rest scenario !

684-3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
30 hyperextensions
3 x 10 45kg lats pulldown (with handle)
3 x 10 bench sit ups
R

salmon, new potatoes, peas
melon
asparagus and cheddar risotto (dense but radiant, of my own design)

wine
13 st 6

Rain

2.5 miles in torrential rain ! It was still warm so the run was actually quite pleasant for the cooling downpour.
I thought the ipod speakers were compromised by the wet conditions but it turned out that the reason I could hear nothing through the left speaker was because of water build up in my ear rather than any malfunction of the headphone.

874-3

hills level 11 seventeen and a half mins recline cycling
machine kicked me off
hills level 11 twelve and a half mins recline cycling
L

cottage pie
banana
corned beef, green veg, garlic bread
toblerone

no booze
13 st 8

7340

3 x 10 40kg bench
3 x 10 50kg bent over row
3 x 10 30kg military press
3 x 10 30kg barbell curls
3 x 10 45 kg lats pulldown
30 hyper extensions
30 bench sit ups
3 x 10 30kg triceps press down
R

prawn mayo sarnie
banana
soup, cottage pie and greens, strawberries

lager and wine
13 st 7

Supporting the cue in a long shot

The scheduled rest was actually quite arduous; a contingency for which I had not planned !
The evening was sunny and I actually wanted to go for a run !
The devil makes work for idle hands so I kept myself busy with the creation of a Korma and a Masala, a trip to the chippy as they were a requested accompaniment. I then proceeded to ensure that I had no stale Bow or Bulmers in the beer and Bbq fridge-freezer in the shed.
No idle hands there for the Devil but according to Tom Waits the devil is just God when he is drunk ! As I drank I listened to some old favourites and Heart attack and Vine was amongst them.

9740

Just over half an hour of hills level 11 recline cycling broken up into 11, 3, 7 and 9 minute sections due to machine kicked me offage.
L

bacon and tomato ketchup sarnie
pear
red thai curry and noodles

lager and wine
13 st 9

Man 3 Machine 0

35 minutes recline bike hills level 10.
I was going to have a little jaunt out in the evening but I adhered to the schedule and just did the bike.
I have been used to running after work but I did the bike at lunchtime so it felt as though I had not trained as the evening was longer than usual without run ??

5K

Ever so slightly over my target of 3 miles. In my book that is a 5k of up hill and down dale pain !
I guessed the distance as I ran but drove it after a shower to measure the run. Not very green of me I grant you, still my recycling bags of many colours overflow this evening so perhaps I am carbon neutral after all.
I am smug with the run which I consider an achievement. Calves are hurting now though !

11 700

3 x 10 10kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 triceps pushdowns
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups
R

tuna melt panini
meatballs and brocolli in tomoato sauce with garlic bread

lager
13 st 11

The Butcher

Sunday was The Butcher's birthday. The Bbq coincided nicely with a scheduled day off.
A significant landmass of charred protein washed down with oceans of Bow and Stella and a forest of Hamlets probably sent my level of fitness spiralling back a few weeks - time will tell.
I think I will sack the La-dee-da's for a few weeks ?

9721

10 mins treadmill @ 10.7 km/hr. Intended as a 10cBaeAbertawe training session, but couldn't combine it with watching England Germany so I swapped to hills level 11 half an hour recline cycling.
L

bacon sarnie
chicken Kiev, spuds. cauli, carrots

wine
13 st 9

?72-1

Drove back to Wales intending to go for a run, but on entering a quiet empty house had a nap for the afternoon. Thus thrown a day off.

bacon and eggs
chicken and ham pie

lager
no scales on tour

Restless

I could not sleep because of the heat and lack of air. Rather than carry on turning the pillow I decided to take the time to get an early run done so that the rest of the day was relaxed.
I was back before 6.30 had a quick shower and dozed off until 10.15! Sweet!
Got to sort out my route for Monday which will be up to three miles, fingers crossed.

Skip

Time and schedule made me have to take a rest day on Friday. It was scheduled as light exercise or rest so I am still on course !

7530

3 x 10 25kg assist dips
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps push down
3 x 10 bench sit ups
30 hyperextensions

alternate sitting cross-legged and rising from BOSU balance trainer


tuna and sweetcorn sarnie
apple
corned beef hash and sweetcorn

wine
13 st 7

842 -1

hills level 11 twelve mins recline cycling
machine kicked me off
hills level 11 thirteen mins recline cycling
machine kicked me off
hills level 11 five mins recline cycling

I don't think the machine likes me
L

tuna and sweetcorn sarnie
clementine
browsed buffet

no booze
13 st 8

Creeping up appearances

Ran over the scheduled 2.5 miles. Not far over but in my tussle with myself it counts for more than the actual overreach.
The increased difficulty when gradients are involved is a constant shock to my pins. I will have to sort a route which is flatter or one when the hills are more toward the start rather than at the end of the run.

Tickled Pink

Scheduled day of rest from the road. Took a half day and boozed away the afternoon before watching Pink put on her Funhouse show at the Liberty stadium.

964 -1

3 x 10 25kg assist dips
3 x 10 40kg low row machine
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps pushdowns
3 x 10 30kg barbell curls
30 hyperextnesions
3 x 10 exercise ball sit ups
R

bacon and tomato sarnie, clementine
gammon, cooked tomata, pineapple rings, chips

lager and wine
13 st 9

885 -1

hills level 11 nine mins recline cycling
machine kicked me off
hills level 11 sixteen mins recline cycling
machine kicked me off
hills level 11 five mins recline cycling
L
(level 11 at an age one year on from yesterday's though.)

bacon and tomato sarnie, apple, clementine
gammon, cooked tomata, pineapple rings, chips

lager and wine
13 st 8

Hold the line

Kit bag checked and packed on Monday night I fully intended some cycling or X-training at lunchtime on Tuesday.
It turned out that the guy who was scheduled to diagnose and repair the fridge freezer in the kitchen could not attend in the morning as planned and promised and the changed window of attendance was such that I missed the opportunity to take time in the gym.
I left work intending on a trip to the house of pain but the traffic was painful enough so I came straight home.
Unusually I donned the daps and ran for what I estimated was 2.5 miles.
Out of sequence with my regime but undoubtedly better than the alternative!

4.02336 K

Not even half way ! Painful though, the route had hills ! Even though I benefited on the way down them this ease did not compare with the increased strain of making my way back up them.
To be honest the word 'Hill' is not accurate. Gentle slope would be more accurate.
They felt like hills on the way up, mountains infact!

10 10 3 -1

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 25kg military press
3 x 10 45kg lats pulldown
30 hyperextnesions
3 x 10 exercise ball sit ups
back bridge over exercise ball
R

ploughman's sarnie

lamb, mash, peas, gravy

wine

13 st 1o

10 10 3 -1

Officially a day off, but I spent about 4o minutes playing football in the park with the Bomber and a couple of his mates, and going to the gym after that seemed like obsessive foolishness. The run around however leads me to conclude that I need to add pylometrics and shuttle sprints into my schedule along with flexibility, strength and endurance.
L

bacon and eggs with garlic bread
lamb, cauliflower puree, sauteed spud

wine
13 st 10

Rest

Sunday is my scheduled day of rest. Fathers Day was my scheduled day of BBq and Magners on ice. A drink I have traditionally shunned is, I must confess, most refreshing on a sunny day. The beer is only 4.5 % and the ice water makes the drink long and removed the diuretic properties of the alcohol !
I low temperature cooked a silverside which, I must confess was a flop. I woke at 4 a.m. restless and lobbed the beef into the slow cooker on low until I left for work this morning. Should be a winner !

Two's Up

I woke at the crack of noon pondering how I got home from Den's Bbq ? I really didn't feel like exercise today but my schedule demands it so I donned my daps and sweated out 2 miles.
The iPod pumped out an Annie Lennox song from the Dracula sound track immediately followed by Cars and I got to wondering which is the most up to date edition of Gary, is it Oldman or Newman ?

9 10 0 -2

hills level 11 nine mins recline cycling
machine kicked me off
hills level 11 twenty one mins recline cycling

corned beef hash and fried egg
duck wrap
more corned beef hash and fried egg
toblerone

lager and wine
13 st 9

7810

3 x 10 45kg pec deck
3 x 10 45kg pulley
3 x 10 25kg shoulder machine
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps push down
3 x 10 bench sit ups
30 hyperextensions

tuna and sweetcorn sarnie
2 clementines
sausages, grilled toms, mash, onion gravy
toblerones

wine
13 st 7

Cycle

Man 2 - Machine 0

30minutes hills level 10.

I sweated out loads of last nights booze so it looked like I trained for hours. The joys of a light blue t-shirt.

9631

hills level 11 twelve and a half mins recline cycling
machine kicked me off
hills level 11 seventeen and a half mins recline cycling


tuna and sweetcorn sarnie
2 clementines
corned beef hash and sweetcorn

wine
13 st 9

hmmm putting on 3lbs a year since 2007?

Armband

Noodling around on the net I stumbled across an iPod Classic Sports Armband with good reviews.
The 2 miles was a painful distraction to the random songlist, a painful distraction but the concentration on the glorious tunes numbed the aching legs and unpicked the stitch.
Note to self - less running to the prodigy, more running to Lloyd Cole and the Commotions! Zepplin is quite acceptable for a sprint finish.
Homestead then for a random drinklist of Bow, Magners and Stella.

8532

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
30 ez bar preacher skull crushers 7.5kg each end of metal sleeved bar
3 x 10 25kg military press
3 x 10 bench sit ups
3 x 10 45kg lats pull downs
30 hyperextensions
L

ham and tomato sarnie
apple
turkey and butternet squash Thai red curry with rice
kit kat
crisps

lager and wine
13 st 8

Psalm 116 : 7

Wednesday is a scheduled day of recouperation.

8452

10 km treadmill @ 10.6 km/hr 10cBaeAbertawe training session.
R

ham and tomato sandwich
apple
turkey and butternet squash Thai red curry with rice
kit kat

wine
13 st 8

Man V's Machine

30 minutes recline cycle.
The machine did not kick me off !
To be fair it is probably a less sentient bike than those in the VirGym which appear to be part recline cycle and part bucking bronco so perhaps my metaphysical struggle was reduced and the conflict really was man against himself. Either way - me : 1, machine : 0 !

10 664

30 hyperextensions
3 x 10 bench sit ups
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 30kg military presses
3 x 10 40kg lats pulldowns
R

ham and pickle sandwich
2 small apples
corned beef hash, sweetcorn, relish
crisps and kit kat

wine
13 st 10

2 Mile

I'm a man, I'ma make a new plan
Time for me to just stand up, and travel new land
Time for me to just take matters into my own hands
Once I'm over these tracks man I'ma never look back
(2 Mile Road) And I'm gone, I know right where I'm goin
Sorry momma I'm grown, I must travel alone
ain't gon' follow the footsteps I'm making my own
Only way that I know how to escape from this 2 Mile Road

R&R

Sunday is a spiritual and physical day of rest on my regime.

11 741

hills level 11 14 and a half mins recline cycling
machine kicked me off
hills level 11 15 and a half mins recline cycling
L

ham sarnie
sausage, salad and chips
bolognaise with garlic bread

lager and wine
13 st 11

Roadrunner Twice

Another one and a half - this time I was in quite a lot of pain as opposed to excruciating pain so I guess that is an improvement ?

I even managed a rather cheeky sprint finish to the old homestead. I regretted this immediately of course.

Still on track - nice !

8743

No exercise as I had to ferry the bomber to a judo competition and then immediately on return head off to a barbacue to watch England in the world cup.

lager and wine
13 st 8

The Rubicon

30 minutes X-trainer on some weird setting as I have forgotten how to use the goddamn machine properly ! Personal trainer/time goal/level 12. I don't really know what thet means !

On the way back to work the car felt light and out of control at the front - upon examination I had 2 front tyres which made Kojak look hursuit so I made my way to a tyre workshop and cooled down from my gym exertions in there while the car was made safe.

I am driving to Cardiff and back later on today - that trip to the gym may have saved my life ! That said it certainly did not feel as though it had any benefit - far from it as a matter of fact !

10 682

3 x 10 50kg bench
3 x 10 40kg bent over row
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
30 ez bar preacher skull crushers 5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 bench sit ups


tuna and sweetcorn pasta salad
apple
corned beef hash, sweetcorn
crisps

wine
13 st 10

Road Runner Once !

1.5 miles of pavement and tarmac eaten up and almost thrown up !
Aching back, stitches in side and in the back, muscle spasms, soft tissue pain and general light-headedness without euphoria.
I am weaker than I thought and I thought I was pretty weak!
At the moment the 10k looks more difficult than nailing jelly to the ceiling!
On the upside I am at the end of the beginning.

The Leuven ambrosia was taken on board with some considerable vim upon my return as I sat outside cooling down and painting preserver on the decking boards.

10 653

hills level 11 12 and a half mins recline cycling
machine kicked me off
hills level 11 17 and a half mins recline cycling


tuna and sweetcorn sarnie
apple
penne bolognaise

wine
13 st 10

Running on Empty

I have devised a cunning schedule of training to take me through to a 10k. As luck would have it the first day of my schedule (yesterday) called for rest. As any serious athlete knows, when training the rest days are just as important as the days of manic intensity.
On that basis I am off to a flying start !

10 653

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg assist dips
3 x 10 simultaneous l/r 12kg Arnold presses
30 hyperextensions
3 x 10 bench sit ups
3 x 10 45kg pulley
3 x 10 40kg lats pulldowns
L

bacon and tomato sarnie
orange
steak, chips, mushrooms, pepper sauce

lager and wine
13 st 10

8 750

8 km treadmill @ 10.5 km/hr 10cBaeAbertawe training session.
a pit stop (boo! cries of "shame")
2 km treadmill @ 10.5 km/hr 10cBaeAbertawe training session.
R

bacon and tomato sarnie
pear
jerk chicken, rice 'n peas, 'slaw

wine
13 st 8

10 11 6 2

hills level 11 30 mins recline cycling


salmon and cucumber sarnie, apple segment bag, OJ (£2 at Tesco)
cod on mushy peas with a chorizo and red wine sauce
steamed syrup pud and custard

wine
13 st 10

12 841

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 simultaneous l/r 12&14kg Arnold presses (picked up two different weight dumbells by mistake but persevered alternating with them)
3 X 10 40kg assist pull ups (slow full range)
3 x 10 hyperextensions
15L 14R side crunches
L

full English,
jerk chicken, rice 'n peas, 'slaw

wine
13 st 12

10 85

Cycled to and from Balham for 8:15am Bikram. (last of the 10 I bought, but there's an offer on 3 months unlimited you can get up until the end of June)
R

sausage, bacon, egg, mushroom, bean and potato farl full brekkie
tapas at Don Fernandes

Lager and wine
13 st 10

10 85

500m swim
L

egg, sausage and relish sarnie
banana
sausage, corn and potato chowder
apple pie and custard

wine
13 st 10

11 85

3 x 10 50kg bench
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 40kg pulley
30 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
3 x 10 hyperextensions
15L 14R side crunches
R

egg and bacon sarnie, banana
toad in the hole, sweetcorn, onion gravy

wine
13 st 11

976

Thrown a day off by work rather than life.
(boo! cries of "shame")
L

chicken and bacon sarnie, tangerine
jerk pork, chips, 'slaw

lager and wine
13 st 9

9 12 8

7.3 km treadmill @ 10.4 km/hr 10cBaeAbertawe training session.
a pit stop (boo! cries of "shame")
2.7 km treadmill @ 10.4 km/hr 10cBaeAbertawe training session.

chicken sarnie, tangerine
jerk pork, chips, 'slaw

wine
13 st 9

11 77

hills level 11 30 mins recline cycling

egg and bacon sarnie
roll at Subway
chicken, veg, mash, gravy
treacle tart

wine
13 st 11

12 10 3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps push down
3 x 10 20kg military press
3 x 10 40kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups

chicken sarnie
cheese burger
chicken/veg fried rice

wine
13 st 12

977

about an hour of street cycling

corned beef hash
chicken with veg fried rice

wine
13 st 8

875

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg pulley
3 x 10 30kg triceps push down
3 x 10 40kg lats pull down
30 hyperextensions
3 x 10 bench sit ups

cheese sarnie
orange
steak, mash, lettuce, mushroom sauce
kit kat

wine
13 st 8

976

500m swim


chicken, lettuce, mayo sarnie
orange
lamb steak, chips, corn, red wine sauce
crisps


wine
13 st 9

10 87

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press
3 x 10 35kg assist pull up
3 x 10 10kg bilateral high cable curls
30 Captain's chairs
3 x 10 35kg assist dips
30 hyperextensions

hoisin duck wrap
pear
liver, onions, peas, mash
late night crisps

lager and wine
13 st 10

9 11

10 km treadmill @ 10.3 km/hr 10cBaeAbertawe training session.

bacon and lettuce sarnie
apple
chicken chow mein
kit kat

(Sam done something fineWhen he bought that good) whiskey, beer and wine
13 st 9

weighed less this morning than the same day last year - first time that's been the case for a while

11 9

3 x 10 40kg assist dips
3 x 10 40kg assist pull ups
3 x 10 40kg assist chin ups
3 x 10 40kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 bench sit ups
30 hyperextensions

cheese sandwich
banana
fried pork 'n peas rice

wine
13 st 11

12 7

Cycled to and from Balham for 3pm Bikram - back seemed OK at last though I took it easy. (1 left.)

Full English
Roast dinner (pork)

lager and wine
13 st 12

15 96

30 mins hills level 11 recline bike
L

full English
calzone

wine and lager
14 st 1

12 87

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5 kgeach end of plastic sleeved bar
3 x 10 40kg lats pulldown
30 hyperextensions
3 x 10 30kg triceps pushdowns
3 x 10 captain's chairs
R

BLT then banana
pea and prawn risotto
kit kat

wine
13 st 12

976

500m swim


bacon roll
lasagne and lettuce
toad in the hole, peas onion gravy

wine
13 st 9

887

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 40kg lats pulldown
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
L

chicken tikka/cucumber sarnie
spud, cauli and broccoli curry 8with prawns
crunchie , crisps, apple

lager and wine
13 st 8

986

10 km treadmill @ 10.2 km/hr third 10cBaeAbertawe training session.
L

weetabix
cheese and tomato sarnie
tangerine
tandoori chicken and Atul Kochhar inspired spud, cauli and broccoli curry

wine
13 st 9

10 7

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 ez bar curls 10kgeach end of metal sleeved bar
3 x 10 30kg triceps pushdowns
R

ham and tomato sandwich
tangerine
shepherd's pie and broccoli

wine
13 st 10

12 7

Kicked a rugby ball round with the bomber and played a little knock up cricket with the Bomber and passing pals for an hour or so both morning and afternoon, but no offical exercise. Felt it would be a little daft to go the gym in the evening as well to be frank.
L

weetabix
roast lamb, spuds, cauli, borcolli, yorkshire pud, gravy
ice cream
cheese burger
ham and cheese sarnie
chocolate milk

wine
13 st 12

13 55

about an hour street and park cycling


fish pie and peas
barbecue

lager
13 st 13

11 8 ?

3 x 10 40kg assist dips (v slow, v full rom)
3 x 10 40kg assist pull ups (ditto)
3 x 10 30kg military press
3 x 10 40kg upper back machine
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 captain's chais
Benny squat (hand clasped behind back)

ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

lager and wine
13 st 11

974

500m swim. The pool was empty but I still went in the slow lane.
L


ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

wine
13 st 9

10 45

3 x 10 30kg incline bench
2 x 10 40kg upper back machine
3 x 10 30kg military press
3 x 10 45kg assist pull ups
3 x 10 20kg cable curls
3 x 10 30kg triceps pushdowns
30 30kg kneeling cable crunches
30 hyperextensions
Benny squat with heel hold
R

cheese and cucumber sandwich
pear
lamb keema peas, chick pea curry, naan

wine
13 st 10

967

10 km treadmill @ 10.1 km/hr second 10cBaeAbertawe training session.
L

cheese sarnie
banana
lamb peas keema, rice, veg, raita
late night sarnie

wine
13 st 9

11 ?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown
R

cheese 'n pickle sarnie
apple
roast pork with a dipping sauce, rice, stir fried veg
last night cheese sarnie

wine
13 st 11

12 ?

3pm Bikram - back hurt again (2 left)
L

BLT baguette
roast pork, spuds, carrot, broccoli
cheese and onion sarnie

lager and wine
13 st 12

13 73

cycled to Kingston then back again later - 6 or 7 miles each way.
R

weetabix
bacon egg and chips
curry and naan

lagert and wine
13 st 13

9?4

3 x 10 30kg incline bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
10 40kg, 10x45, 10x50 pulldown machine
3 x 10 hyperextensions
3 x 10 catpain's chairs
3 x 10 30kg triceps pushdowns
2 x 10, 1 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar

ham sarnie
banana
fish and lentil curry, fried sag aloo cake, rice
Spanish omelette
marmite on toast

wine and lager
13 st 9



wine

11 64

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups


cheese 'n onion sarnie
pear
fish 'n chips

wine
13 st 11

964

500 m swim


baked spud with mayo chicken
Spanish omelette and bacon

lager
13 st 9

945

10 km treadmill @ 10.0 km/hr as the 10cBaeAbertawe countdown begins.

tuna and sweetcorn baguette
chicken and lentil curry with sag aloo

wine and lager
13 st 9

957

No exercise, or food diary on tour.

13 st 9 this morning.

I need a simple travel workout, that I can pull out to do in a hotel room to stop lapses like the last two days.

?55

No exercise, food diary or scales on tour.

?45

16kg Kettlebell workout
some stretching

no food diary or scales on tour

?46

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 ez bar skull crushers 7.5kg on each end of plastic sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 Captain's chairs
3 x 10 25kg assist pull ups



marmite on toast
cold chips
ham sarnie
2 tangerines

Can't remember what else I ate or drank, after driving to Somerset
No scales on tour

12 56

3 x 10 40kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown



ham sarnie, tangerines
corned beef hash and sweetcorn

lager
13 st 12

12 57

500m swim

chilli 'n rice
corned beef hash and fried egg

lager and wine
13 st 12

12 57

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 25kg assist pull ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 sit ups
3 x 10 hyper extensions

marmite on toast
ham sarnie
2 tangerines
roast beef, roast spuds, veg

wine
13 st 12

13 ?6

foam roller on quads (murder after yesterday's challenge)

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 5kg on each end of metal sleeved bar
30 30kg kneeling cable crunches
3 x 10 hyperextensions

ham and mustard sarnie
2 tangerines
Cadbury breakfast bar
cake
Lithuanian cake
doughnut
pork and braised lettuce in oyster and spring onion sauce with noodles
ham sarnie

wine
13 st 13