7 7 -5 10

Yoga at Virgin Active South Wimbledon

chocolate weetabix

soup and sandwich

shepherd's pie

wine and lager

13 st 7

8 5 -5 10

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

new upright hip openers
standing quad stretches (both hands grab foot)

lager, Guinness and wine
calamari
steak and chips

13 st 8

6 5 -5 9

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 8kg l/r triceps extensions
3 x 10 20kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 20kg barbell curls

new upright hip openers


tuna in bread roll
apple
corned beef hash

wine
13 st 6

Cornish Times

Work, Guinness, Jethro show first half, interlude Newcastle Brown, Jethro show second half, post show Newcastle Brown until stop tap, back to the old homestead, Box of Stella bottles shared with Steve The Bike, Salsicca sec fried in extra virgin olive oil and some expresso laced with sambuca.
No time for my scheduled 2 miler I am afraid.
Jethro was really excellent by the way !

5 7 -3 7

16.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11
machine kicked me off

so I only did 29 minutes and forgot to do any stretching

cheese sarnie

lager and wine

13 st 5

Recline no cycle

Recline rather than cycle thus not providing any machine with even a glimpse of an opportunity to kick me off !

6 6 -2 8

I was very busy all day yesterday and out in the evening so I didn't get an opportunity to train. Theoretically I was going to go at six thirty in the morning but that didn't happen.

tuna and cucumber sarnie

pork korma and veggie rice

Porter and wine

13 st 6

7 8 -3 10

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 45kg chest press machine
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

cheese 'n onion sandwich
banana
pork korma and veg rice

lager and wine
13 st 7

2 mile

The IAAF no longer keeps official world records for this distance; they are called world best instead.
I suspect the titleholder will not yet be quaking in his spikes.
Donned the shorts and daps at the end of the working day and took to the road from the office itself which was, I suspect, easier than getting home then summoning up the gusto to get back in the car to get to the gym.

Somnolence

As required.

7 8 -3 11

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

ham and mustard sandwich
apple
chicken, mushroom and cream pasta

wine
13 st 7

Nil

I was supposed to do 25-30 minutes of light exercise. Exhaustion prevailed and I ended up doing no real exercise other than taking the girls for a walk with Den to see his horses.

8 5 0 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

roast beef Sunday lunch

curried remains of Sunday lunch with rice

lager and wine

13 st 8

burning the candle

3.22Km at 8 in the morning, jaunt to Cardiff and back, party till 3am.

8 7 -2 8

30 mins recline bike hills level 11


hoi sin ribs and fried rice
chcken dhansak, sag aloo, and pilau rice


lager and wine
13 st 8

Luxardo Sambuca Dei Cesari

Scheduled and welcome rest. For rest I mean lazy bodily abuse with food and booze. Can't let the body think anything radical has changed simply because I have taken it running twice !
Nourishing ruby at the Zafran, washed down with two bottles of white, a box of Stella while I flamed the chiminea, all topped off with espresso cafe corretto compliments of my christmas pressie Dolce Gusto machine and the good people of Luxardo in Italy !
It did in fact hurt quite a bit in the morning !

66,-1,10

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

new upright hip openers

ham and mustard sandwich
orange
carrot and corainder soup, naan and chicken wings

wine
13 st 6

6,4,-1,11

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

tuna sandwich
orange
corned beef hash and sweetcorn

wine
13 st 6

One and a Half Syndrome..

Characterised by a unilateral lesion of the paramedian pontine reticular formation.
I had a lazy eye when I was a child - it appears that the syndrome is spreading ?
2.4 Km again last night.

Genesis 2:2

I rested on both the first and third day. Then again my goal is quite a bit easier to achieve !

551,10

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new prone hip openers
tuna sandwich
orange

pizza

lager and wine

13 st 5

Once Again

One and a half miles.
I cursed when the weather did, in fact, permit !

4408

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

tuna sandwich

apple

salmon and broccoli pasta

wine

13 st 4

660,10

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 10kg dumbbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 35 kg assist pull ups

pasty
vegetable soup

1 glass wine
13 st 6

860,11

30 mins recline bike hills level 11

Spanish omelette with bacon
Spanish ometlette with chorizo in red wine

wine and lager
13 t 8

861,13

yoga at Virgin active

ham egg and chips
pork, aubergine and butternut squash Thai red curry and rice

Guinness, wine
13 st 8

680,13

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg barbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 55kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

ham, sun dried tomatoes and olives in a bread roll

apple

roast chicken, spuds, peas, gravy

wine

13 st 6

731,10

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

chorizo and roasted pepper roll

grapes

corned beef hash and sweetcorn

wine

13 st 7

6358

Dynamic yoga at Virgin

Pepper steak slice

apple

carrot soup

ribs and noodles

wine

13 st 6

6618

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
1 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
2 x 10 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

tuna sandwich

banana

carrot and coriander soup with cheese and tomato roll

Guinness

13 st 6

6229

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

window sill hip openers

chicken/bacon/mayo brown roll
grapes
hoi sin chicken and veg stir fried rice
chocolate bars

wine
13 st 6

6,3,2,10

Thrown a day of by life and indolence.

red pepper omelette

shepherd's pie

wine

13 st 7

7429

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
1 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
2 x 10 preacher curls 12.5kg each end of metal sleeved bar
(stood up to cheat slightly as front of right elbow was slightly sore)30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

red pepper omolette and chips
chinese take away

wine
13 st 7

441,10

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

window sill hip openers

sausage, egg and mayo bap
orange
vegetable soup with panini pizza style

wine
13 st 4

5,4,2,14

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 20kg barbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
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

chicken, mayo, tomato and basil roll

orange

crisps

sausage and chips

crisps

wine

13 st 5

652,11

Dynamic Yoga at Virgin Active which seemed, to my astonishment, to include the "freestanding Benny squat hip opener" that I thought I had invented.

mozzarella, tomato and pesto roll
orange
chicken, tomato, spinach and mozzarella risotto

wine
13 st 6

6?0,10

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

Spanish tortilla with salami
pear

chickpea curry and naan

13 st 6

Guinness and wine

5?1,11

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 8kg dumbell shoulder presses
3 x 10 8kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs

l/r freestanding Benny squat hip opener to cross standing bow transition (nearly fell over)

Spanish tortilla with salami

pear

pork chops, potato wedges, salad

wine

13 st 5

5?2,10

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

l/r freestanding Benny squat hip opener to cross standing bow transition

chicken soup
steak, mushrooms, chips, pepper sauve

stout, lager and wine
13 st 5

6?5,14

Kinect (http://yourshapecenter.uk.ubi.com/)

corned beef hash and fried egg
pesto chicken, aubergine, pasta

wine
13 st 6

832?

3 x 10 15kg strict bilateral cable crossovers
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg pulley
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 freestanding Benny squat hip openers

baked spud with aubergine and prawns
pear
corned beef hash and sweetcorn


wine
13st 8