7 -5 9

3 x 10 50kg bench
3 x 10 50kg deadlift
3 x 10 captain's chairs
3 x 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg over head cable pull with bar
3 x 10 simultaneous l/r 12kg Arnold presses on narrower machine

sausage toastie
fishcacke toastie
lab, aubergine and rice
chicken

wine
13st 7

7 -5 10

30 mins hills level 11 recline bike


sausage and ketchup sarnie
lamb, aubergine and rice
toad in the hole

wine
13 st 7

5 -5 10

3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg triceps pushdowns
3 x 10 hyperextensions (plate held behind head)

ham and pickle sarnie
toad in the hole, veg and gravy
cereal

wine
13 st 5

5 -5 9

30 mins hills level 11 recline bike


chicken and bacon sarnie
fishcakes and 'slaw
toad in the hole

wine
13 st 5

7 -3 7

No training again as I was working at DEC.

pastries
cheese and pickele sarnie
shepherd's pie
crisps and chocolate

wine and lager
13 st 7

6 -2 8

No training as I nursed an ailing Bomber.

black pudding and beans
sausage and tomato sarnie
ham and cheese omelet with chips and beans

wine
13 st 6

8 -3 10

Out in the air all day at various rugby matches, but didn't train.

sausage sarnie
carvery, shared dessert platter
mushrooms on toast

lager and wine
13 st 8

8 -3 11

No training as I worked in DEC and was out in the evening. I hope the gods of exercise will give me a pass

sausage sarnie
chinese meal

lager and wine
13 st 8

5 0 10

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 30kg face pulls
3 x 10 30kg overhead cable pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions (plate held behind head)

ribs and 'slaw
ham and veg fried rice

lager and wine
13 st 5

7 -2 8

17 mins recline bike level 11
machine kicked me off
13 mins recline bike level 11



cheese & ham sarnie
ribs
pizza

wine
13 st 7

6 -1 10

3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang clean
3 x 10 10 kg alternate military/behind kneck press
3 x 10 50kg bench
3 x 10 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 hyperextensions (hands behind back)
3 x 10 captains' chairs


cheese and pickle sarnie
venison, chips, mixed veg, red wine sauce

wine
13 st 6

4 -1 11

30 mins recline bike hills 11

ham and mustard sarnie
take away kebab

lager
13 st 4

5 1 10

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 captain's chairs
3 x 10 bodyweight dips
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 35kg face pulls
3 x 10 30kg overhead cable pulls
3 x 10 hyperextensions (hand behind back)

cheese on toast
KFC Salsa Twister
veg rice, ham and chorizo

wine
13 st 5

4 0 8

No time to train due to Bomber duties.

Chicken, chips and sweetcorn
chocolate cake and ice cream

lager and wine
13 st 4

6 0 10

30 mins recline bike hills level 11

chicken
shepherds' pie and peas

wine & lager
13 st 6

6 0 11

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions with 10kg plate
3 x 10 20kg military presses

ham and tomato sarnie, apple
gammon curry and veggie rice

wine
13 st 6

6 1 13

30 mins recline bike hills 11

chicken salad sarnie
ribs and veggie rice

wine
13 st 6

8 0 13

Day off from sheer indolence.

sausage and egg sarnie
apple
gammon and baked spud

wine and beer
13 st 8 (WTF!)

3 1 10

6:30 am Bikram yoga (tweaked my back a little)

a surprisingly toothsome smoked salmon, cream cheese, spinach and lemon crepe
cheese and mushroom omelet and chips

wine and lager
13 st 3

358

3 x 10 20kg overhead squats
3 x 10 20kg alternate military/behind kneck press
3 x 10 40kg front squats
3 x 10 40kg hang cleans
3 x 10 captain's chairs
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

minted lamb hot pot Big Soup
bangers, mustard mash, peas and onion gravy
apple

wine
13 st 3

618

8:15am Bikram
full English
spag bols & garlic bread
wine
13 st 6 (oops!)

229

8:15am Bikram
Indian Restaurant meal
lager
13 st 2

3 2 10

25 mins recline bike hills 11 - machine kicked me off


veg & chicken stir fried rice
chicken and brocolli pasta

wine
13 st 3

429

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 5kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns
30 30kg kneeling cable crunches


cheese and pickle sarnie, apple
chicken, carrots, mshed spuds, gravy

wine
13 st 4

4 1 10

6:30am Bikram - hot yoga seemed a touch ridiculous in the snow.

cheese on toast with pickle
roast chicken, brocolli and baked spuds

wine
13 st 4

4 2 14

30 mins recline bike level 11
(Rayb's Dad, Sean and Phill all having heart "issues" all the motivation I need in 2010)

all day breakfast sarnie
steak, chips, mushroom sauce plus bread and butter

wine and lager
13 st 4

5 2 11

Day off what with travelling 'n all.

lasagne
steak, musrooms and peas with rice

wine
13 st 5

? 0 10

Wii Fit Yoga - suprisingly interesting with regard to the centre of gravity.

? 1 11

WorldTrail in Cardiff

? 2 10

WorldTrail in Cardiff

? 5 14

Last Bikram of the year yesterday morning then hit the road to Wales