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

11 74

Swansea Childline Challenge


bacon 'n egg sarnie
Pork Sunday roast
chocolate

wine
13 st 11

?44

8:15 Bikram - back hurt again (3 left)

duck, spuds. red pepper, red sauce
chinese chicken 'room curry and rice

lager and wine
no scales on tour

11 64

500m swim

ham and mustard sarnie
apple and banana
chilli, rice salad
chocolate

wine
13 st 11

10 75

5km treadmill starting at 10.5km/h and going up 0.1km/h every two minutes
last run before Childline Challenge

bacon and tomato sarnie
banana
cheeseburger, chips, slaw and salad

no booze
13 st 10

864

5km treadmill starting at 10.4km/h and going up 0.1km/h every two minutes

BLT
apple
fondue
chocolate

lager and wine
13 st 8

11 66

5km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes

BLT
apple
haggis with mashed spuds and parsnip
chocolate

wine
13 st 11

11 4 ?

1.25km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes.
(couldn't be arsed after 1.25 which is a worry)

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns

bacon, lettuce, mayo sarnie
apple and pear
chilli con carne, chips and rice (arf 'n arf)

wine
13 st 11

11 3 7

No exercise yesterday, though I was out in the air.

Grazed on bacon rolls and burgers etc.

coupla lagers and coupla glasses of wine
13 st 11

?34

5km treadmill starting at 10.2km/h and going up 0.1km/h every two minutes.

I forget what I ate and drank as I'm actually writing this on Monday and it is about Saturday.

10 56

5km treadmill starting at 10.1km/h and going up 0.1km/h every two minutes.

cheese ploughman's sarnie
bacon ,chicken, chips, salad

lager and wine
13 st 10

10 45

5km treadmill starting at 10km/h and going up 0.1km/h every two minutes, which is kinda cool 'cause when I started this training scheme 10km was the speed I finished at after the series of .1km/h boosts.



chicken drunsticks, spud wedges, corn on the cob
pear
slamon/mango curry rice
bacon and chicken pasta salad

lager and wine
13 st 10

8 3 5

5km treadmill starting at 9.9 km/h and going up 0.1km/h every two minutes.


tuna sarnie
clementine and pear
spinach, spuds and fish in cheese sauce

wine
13 st 8

10 4 4

5km treadmill starting at 9.8 km/h and going up 0.1km/h every two minutes. This took me under 29 minutes for the first time. (Broke half an hour four runs ago.)


spinach and ricotta quiche
pear and clementine
red Thai salmon and mango curry with rice

lager and wine
13 st 10

12 5 6

5km treadmill starting at 9.7 km/h and going up 0.1km/h every two minutes.


bacon & ketchup sarnie
clementine and pear
Roast duck on celeriac puree with berry sauce

wine
13 st 12

12 5 7

3pm Bikram Yoga (4 left); tweaked my lower back a bit.

cooked brekky
roast pork Sunday lunch
chocolate

wine and lager
13 st 12

11 56

8:15 am Bikram Yoga (5 left)
500m swim

full English brekkie
Welsh rarebit
lamb with leeks and sweet potato
tinned spag rings on toast

lager and wine
13 st 12 (I was 13 6 after yoga and swimming)

914

5km treadmill starting at 9.6 km/h and going up 0.1km/h every two minutes.


sausage and relish sarnie
pear and clementine
cottage pie, beans and cucmber

wine
13 st 9

11 2 5

5km treadmill starting at 9.5 km/h and going up 0.1km/h every two minutes.

Egg/mayo/relish sarnie
pear and tangerine
cottage pie and beans

wine
13 st 11

10 5 4

5km treadmill starting at 9.4 km/h and going up 0.1km/h every two minutes, which took me under half an hour for the first time with plenty still in the tank.



tuna and cucumber sarnie
pear and tangerine
mushroom omelette and chips

lager
13 st 10

11 4

5km treadmill starting at 9.3 km/h and going up 0.1km/h every two minutes.


tuna and cucmber sarnie
apple
bangers, mash, veg, onion gravy

lager and wine
13 st 11

11 4

5km treadmill starting at 9.2 km/h and going up 0.1km/h every two minutes.

bacon rolls
Burger King
Chinese Restaurant
Easter Eggs

lager and wine
13 st 11 (there's a surprise)

?04

Standard Cardiff 5k (but more of a meander than a serious run)

coupla lagers, no scales

?22

Standard Cardiff 5k

3rd day with no booze

?22

A day off after a five hour car journey.

No booze, no scales on tour.

11 1 3

5km treadmill starting at 9.1 km/h and going up 0.1km/h every two minutes.


ham, cheese and pickle sarnie
BK bacon double cheeseburger meal

no booze
13 st 11

10 3 4

500m swim


chicken and bacon sarnie
beef pie

lager and wine
13 st 10