1,12,?832?

Yoga 5

chicken, mayo, lettuce roll
cheese omelette, peas and chips

Guinness, Stout and wine
13 st 1

3,11,9757,12

30 mins recline bike hills level 11

Jambalaya
Cheese roll
Quality Street

Wine
13 st 3

Late Post

I went running on the 27th. Got to get back to doing something other than slobbing about and drinking all day and night !

2,12,13,857,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40, 45, 50kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

Sausage, chips and beans
Kebab

Guinness
13 st 2

3,13,13,?1?,10

Yoga 4

Steak, mash and a tomato, onion, chili and coriander sauce

Murphy's Stout, real ale, wine
13 st 3

3,14,922?7

Standard run up the Wandle as far as the Weir Road exit and back again.

BLT
Steak, mushrooms, chips and pepper sauce

wine
13 st 3

3????4?

No exercise, food or drink log on Christmas Day

13st 3

?,10,922?7

Back and triceps at Gym Group Cardiff

No food or booze log on Christmas Eve
No scales on tour

?10,506,10

30 mins recline bike hills level 11
Gym Group Cardiff

Bread and marmite
KFC
Beef and spuds

Lager
No scales on tour

?,11,5158

Legs and biceps in the Cardiff gym

Flingsh hotel brekkie
Singapore noodles

Lager
No scales on tour

??5159

A day off for Caroline's wedding

Plenty booze and food; no scales on tour.

0,10,9519

6:30am Yoga 3 at Wimbledon

apple
Spanish tortilla
Veg soup with bacon and cheese panini

Wine
13 st 0

0,10,94208

30 mins recline bike hills level 11

roast butternet squash with bolognaise and cheese
sardine and kale spaghetti

Guinness and wine
13 st 0

0894106

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 Captain's chair leg raises
3 x 10 30kg shrug
3 x 10 40kg chest press machine

60 secs forward fold on Power Plate

Coffee in the Wood panini

wine
13 st 0

3,10,74106

27 mins recline bike hills level 11
machine kicked me off

3 mins rowing

bacon and tomato roll
Thai sweet potato and kale curry with rice

Wine
13 st 3

3972124

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

30 30kg abdominal crunch machine
60 secs forward fold on Power Plate

bolognaise wrap
roast butternet squash with bolognaise and cheese
cheese sarnie

dark ale and wine
13 st 3

2772(-1)48

15 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

bolognaise wrap
bacon and kale risotto
Mars bar

wine
13 st 2

2,11,65139

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
3 x 10 22kg shrug

Veg dhansak wrap
Peking duck wrap

Wine
13 st 2

4886549

6:30am Yoga 2 at Wimbledon

Pork, cabbage and noodles
Chorizo
Steak, chips, tomatoes and mushrooms

Lager and wine
13 st 4

4,10,8437,10

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

veg tikka dhansak wrap
pork, noodles and greens

wine
13 st 4

2,10,93248

30 mins recline bike hills level 11

60 secs Power Plate forward fold

veg tikka wrap
roast pork

wine
13 st 2

2,10,54328

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

60 secs forward fold on Power Plate

ham and tomato wrap
cottage pie and peas

Guinness and wine
13 st 2

887436-10

30 mins recline bike hills level 11

45 secs Power Plate forward fold

KFC Supercharger
cottage pie and peas
ham wrap
Mars bar

wine
13 st 8

797444,10

3pm Yoga 1

Bacon and egg bagel
sausages and colcannon

Guinness and wine
13 st 7

98564,10

3 x 10 40kg leg extensions
3 x 10 35kg leg adductor machine slot 4
3 x 10 150kg leg press

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
3 x 10 24kg shrug

30 30kg kneeling cable crunches
60 secs Power Plate forward fold

breakfast jambalaya
Chicken and chips

Different beers in town
13 st 6

3964259

30 mins recline bike hills level 11

60 secs Power Plate forward fold

Leftover Stamppot Boerenkool and a bread roll
Jambalaya
Chocolates

Wine
13 st 3

6984177

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

ham, cheese, tomato and red onion panini
Stamppot Boerenkool
Mars bar

Guinness and wine
13 st 6

5983067

30 mins recline bike hills level 11

60 secs Power Plate forward fold

beetroot, celery, carrot and ginger juice
black pudding, tomato ketchup and mustard roll
bread roll
Thai sweet potato and kale green curry and rice

Guinness and wine
13 st 5

7,11,81359

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 29kg triceps pushdowns

60 secs forward fold on Power Plate

beetroot, carrot and ginger juice
black pudding, fried spuds and beans
spag bols with fennel in the sauce

wine
13 st 7

5,11,54329

15 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

sweet potato and bacon hash
chorrizo and tortilla

Guinness and wine
13 st 5

5865238

3 x 10 70kg squats
3 s 10 40kg leg extensions
3 x 10 35kg leg adductor machine slot 4

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 24kg shrug

30 27.5kg kneeling cable crunches

breakfast jambalays
lardon, mushtoom, cauliflower and kale lasagna

lager and wine
13 st 5

5965159

Yoga 5

Chicken
Jambalaya

Guinness and wine
13 st 5

4,10,6436,11

30 mins recline bike hills level 11

tuna and sweetcorn baguette
Steak, mushrooms, sweet potato chips and red wine sauce
Milky Way

Wine
13 st 4

4,10,7526,11

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

30 Captain's chair leg raises
3 x 10 40kg incline machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

60 secs forward fold on Power Plate
3 x 10 20kg barbell curls

vegetarian sausage roll and chilli sauce
Cheese omelette

Lager
13 st 4

5,10,9526,11

20 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
10 mins treadmill

cheese and tomato panini with vegetable soup
lamb ribs with vegetable rice

Guinness and wine
13 st 5

3,10,83379

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

butternut squash with ham, tomato and basil
prawn pasta with roasted veg sauce

wine
13 st 3

5,10,7333,10

27 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
3 minutes rowing

turkey, stuffing and cranberry roll
butternut squash and prawms
chocolate

stout and wine
13 st 5

6993459

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 20kg shrug

 60 secs forward fold on Power Plate

salmon with sprout rissotto
root veg bravas with ham
chocolate

wine
13 st 6

7,10,73519

Yoga 4 at noon

Ham and tomato sandwich
Salmon, carrot and swede mash
Chocolate

Guinness and wine
13 st 7

6895337

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

prawn, mayo and lettuce baguette
Patatas bravas with ham and egg
Chocolate

Guinness and wine
13st 6

6,7,11,5446

30 mins recline bike hills level 11

60 secs Power Plate forward fold

Fried chicken , spicy mayo, red pepper and lettuce sub
leek, cabbage and bacon risotto

wine
13 st 6

4993348

19 mins recline bike hills level 11
machine kicked me off

2 x 30 secs Power Plate forward fold
11 mins treadmill

Tuna salad baguette
Potatoes, cabbage, onion and bacon

Guinness and stout
13 st 4

7,10,74369

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

30 25kg abdominal crunch machine

roast beef and roast onion mayo roll
Pork in leek, carrot and cream sauce with pasta

Wine
13st 7

588418,10

19 mins recline bike hills level 11
machine kicked me off

2 x 45 secs Power Plate forward fold
11 mins treadmill

cheese and tomato roll
bubble and squeak, mushrooms bacon and fried egg

Guinness and wine
13 st 5

7,12,8646,10

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 22kg shrugs

30 Captain's chairs

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 40kg leg extensions

60 secs forward fold on Power Plate

toast
prawn and aubergine curry with rice

Guinness and wine
13 st 7

5,11,87238

Yoga

Sausage sarnie
Coq au vin with crusty bread

Guinness and wine
13 st 5

7,12,76436

23 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
7 mins treadmill

Jambalaya

Guinness and wine
13 st 7

7884368

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 35kg incline machine

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
30 Captain's chair leg raises

60 secs forward fold on Power Plate

still protecting wrist and elbow

Ploughman's baguette
Fish cake, veg curry noodles
Ice cream

Guinness and wine
13 st 7

7,10,93458

5 mins recline bike hills level 11
hit stop button by accident
20 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
5 mins treadmill

keema cabbage with rice
thai green veg curry with naan

Guinness and wine
13 st 7

3,10,54575

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 secs forward fold on Power Plate

KFC Zinger burger
duck in oyster sauce with vegetable fried rice

Guinness and wine
13 st 3

7,10,54677

30 mins recline bike hills level 11

45 secs Power Plate forward fold

Irish stew
More Irish Stew (more stew, it wasn't more Irish)
tuna, salsa and rice

stout and wine
13 st 7

6,10,84488

30 Captain's chair leg raises
30 30kg kneeling cable crunches
30 25kg abdominal crunch machine

10 15kg squat
10 20kg squat
10 25kg squat

3 x 10 30kg leg extensions
3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

cake
steak, mashed potato, mushrooms and pepper sauce

wine
13 st 6

9,10,7556,10

yoga 2

Jambalaya
Jerk chicken with roast squash

Lager and Guinness
13 st 9

4,10,87575

25 mins recline bike hills level 11
machine kicked me off
5 mins treadmill

leek and potato soup
chicken and chorizo jambalaya

wine
13 st 4

9,10,7556,10

10 20kg squat
10 30kg squat
10 40kg squat
10 50kg squat
10 50kg squat
10 60kg squat
10 70kg squat

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 30kg leg extensions

30 25kg abdominal crunch machine
30 30kg kneeling cable crunches
30 Captain's chair leg raises

chicken, mayo, tomato and basil panini
keema cabbage with rice

Guinness and Stella
13 st 9

598477?

29 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold

Leftover corned beef hash and sweetcorn
keema cabbage

wine
13 st 5

8,11,77368

Yoga 1

bacon, cucumber and tomato roll
Corned beef hash and sweetcorn
Cheese roll

Wine
13 st 8

4,12,65788

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
30 Captain's chair leg raises

3 x 10 40kg bench
3 x 10 15kg barbell curls
2 x 30 secs forward fold on Power Plate

My left wrist is killing me.  I will need to knock upper body weights on the head until it heals.

Ham and buttered cabbage roll
spinach, cod and chorizo paella

stout
13 st 2

7,10,5566,10

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

Bacon sarnie
Salmon on a bed of leek and spinach with mashed spuds
Quiche
Spicy beef stew

Guinness
13 st 7

4985477

Yoga 5

Lamb fajitas
Nachos

Wine
13st 4

6876779

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 20 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

sushi
Lamb fajitas

Wine
13 st 6

2,10,85588

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

Cheese and cucumber roll
Fish cakes, mushy peas and chorizo in wine

Wine
13 st 2

4?84558

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

pumpkin pie
chocolate courgette cake
Feijoada, sauted greens, some sort of dry powdered cassava and rice

lager and Guinness
13 st 4

2?776,10,7

30 mins recline bike hills level 11

2 x 45 secs Power Plate forward fold

ham, cheese and tomato panini
bangers and colcannon

wine
13 st 2

8?87669

3 x 10 12.5kg strict cable crossovers
3 x 10 3540kg incline machine

3 x 10 ez bar preacher curls 10kg each end of netak sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
30 Captain's chair leg raises

3 x 10 40kg pecs machine
3 x 10 20kg barbell curls
60 secs forward fold on Power Plate

lasagna
Paella
Fudge

Wine
13 st 8

58967?5

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

60 secs Power Plate forward fold

lamb with veg hash
roast dinner

lager and wine
13 st 5

2877766

Yoga

Tuna melt panini with salad
Bolognaise with a ciabatta and cheese

Lager and wine
13 st 22

6,10,87485

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

2 smoked salmon and cream cheese bagels
Chicken in mushroom cream sauce with oven roast tomato and saute spuds

Wine
13 st 6

6,11,89565

25 mins hills level 11 recline bike
machine kicked me off
5 mins treadmill.

60 secs Power Plate forward fold

beetroot, carrot and tomato juice
egg and chili bagel
smoked salmon and cream cheese bagel
ham and pea cream pasta

Guinness and wine
13 st 6

799544

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

fried chicken, spicy mayo and salad sub
Beef and beets casserole with chips

Wine
13 st 7

898867?

20 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
forgot to finish with 10 mins treadmill. Idiot!

BLT baguette
gravlax and kate risotto

lager
13 st 8

8969778

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline machine
3 x 10 50kg pecs machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 26kg barbell curls

60 secs forward fold on Power Plate

sausage roll
Thai squash and green bean curry with rice

Lager and wine
13 st 8

6988778

13 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
17 mins treadmill

kebab
fudge

Guinness and wine
13 st 6

879987

Yoga 3

Paninis
Roast beef dinner
Fudge

Wine
13 st 7

6998884

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

60 secs forward fold on Power Plate

ham and egg mayo roll
Veg soup with chicken and mushroom turnovers
Chocolate

Lager
13st 6

48976?8

30 mins recline bike hills level 11

60 secs Power Plate forward fold

vegetable soup and bread roll
curry at the ruts

lager
13 st 5

8,10,9684

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 30kg kneeling cable crunches

cheese, ham, tomato and onion pannini
fish and chips

no booze
13 st 8

5,10,7877?

30 mins recline bike hills level 11

60 secs Power Plate forward fold

ham and tomato baguette
sausage, spinach and cream pasta
apple turnovers

wine
13 st 5

6?76687

3 x 10 50kg bench
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar

3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 12.5kg strict cable crossovers

3 x 10 40kg incline machine
30 Captain's chair leg raises

3 x 10 20kg barbell curls
60 secs forward fold on Power Plate

tuna roll with a little mayo, red pepper and spring onion
Sausage, egg, mushrooms, bubble 'n squeak

Stout
13 st 6

8,11,87789

30 mins recline bike hills level 11

Irish Stew

wine
13 st 8

9797958

Yoga 2. Bikram Wimbledon noon

tomato and basil quiche
coq au vin  and flat noodles

lager and wine
13 st 9

799758

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

Choccie croissant brekkie
Beef hash with fried egg
Mars bar

Wine
13 st 7

6,10,9955,10

30 mins recline bike hills level 11

30 secs Power Plate forward fold

jerk beef and veg wrap
Fish, chips, mushy peas

Stout
13 st 6

7,11,9647

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

sausage roll
jerk beef and veg with baked spuds
Maltesers

Guinness and wine
13 st 7

7,13,6?677

14 mins hills level 11 recline bike
machine kicked me off

30 secs Power Plate forward fold

16 mins treadmill
30 secs Power Plate forward fold

chicken and mayo wrap
duck, new spuds, fine beans with red wine and cherry sauce
apple turnover

wine
13 st 7

Luke 15:11-32

He was dead and is alive, was lost and is found.
4 miles with Joe Bonamassa easing the pain of my return.

8,11,6,10,758

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline machine
3 x 10 50kg pecs machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 25kg barbell curls

60 secs forward fold on Power Plate
Cream cheese and olive wrap
Chicken, chips and beans
Tuna melt wrap

Wine
13 st 8

9,11.88678

30 mins recline bike hills level 11

tuna and mayo panini
chicken and veg soup

wine
13 st 9

?,11,99746

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

Lasagne
Scotch egg, pork pie and crisps
Cheese sandwich

Lager
No scales on tour

9,10,11,12,555

21 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
9 mins

Jambalaya
wine
13 st 9

5,12,12,12,549

Yoga 1: 6pm Bikram Wimbledon

sausage roll
smoked salmon and cream cheese bagel
bacon and tomato sauce with pasta

wine
13 st 5

9,12,10,11,458

30 mins recline bike hills level 11

60 secs Power Plate forward fold

bacon and tomato bagel
another bacon and tomato bagel

lager and Guinness
13 st 9

5,10,8,10,357

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation

30 27.5kg kneeling cable crunches
60 secs forward fold on Power Plate
3 x 10 150kg leg press

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

lamb and coleslaw roll
jerk chicken with rice 'n peas
prawn and cream cheese bagel

wine
13 st 5

4,12,79477

30 mins recline bike hills level 11

Ploughman's baguette
Lamb steak with sweetcorn, tomato and cucumber salad
Bread roll

Lager and wine
13 st 4

4,11,11,8469

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg pecs machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

3 x 10 40kg incline machine
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

bacon and cucumber roll
jerk pork with rice 'n peas

lager and wine
13 st 4

6,10,9,12,767

Yoga 4

veg soup
salmon and spinach pasta
jam sandwich

Guiness and wine
13 st 6

6,10,10,11,344

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

egg and chilli pepper roll
Steak, chips and watercress
Cheese board

Guinness and wine
13 st 6

3,10,10,?665

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

bacon and egg roll
salmon and sweetcorn chowder

Guinness and wine
13 st 3

5,11,10,7546

22 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
8 mins treadmill

tuna, mayo and salad baguette
coq au vin with pappardelle and broccoli

lager and wine
13 st 5

5,11,8937?

30 mins recline bike hills level 11

mushroom and goats cheese tart
coq au vin with pappardelle

wine
13 st 5

5,10,79764

Yoga 3.

prawn and salad baguette
cheese and mushroom omelette with chips and roasted toms

wine
13 st 5

3,11,98745

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

weetabix
beef casserole with dumplings

lager
13 st 3

5,10,12,10435

Paint balling

Pizza
Chicken dhansak and peas pilau rice

Wine
13 st 5

398,11,456

15 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

Nachos and chicken wings

Sultan beer festival
13st 3

0889756

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension
3 x 10 22.5kg cable triceps extensions with rope

60 secs forward fold on Power Plate

sushi
nachos and chicken wings

wine and Guinness
13 st 0

Drive

The drive as opposed to my drive scuppered me today. Blocked in the car park and other folks collisions meant that I was not back until well after Seven meant that whilst I walked hand in hand with my momentum the chi deserted me by the time I arrived.
Long nights and rain ahead but they do not perturb me as I am still focused even though this week has shown some holes in my regime.
I have elected to get a new distance under my belt so that I do not feel as though I am treading water or even on a decline.
Time will tell. More precisely I am driven to show time.

Challenging Behaviour

20, 25, 15, 15, 25.
The Ton but not in one go!

4,11,96557

15 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

BLTs
smoked salmon
sausage, mashed spuds, peas and mushrooms

wine
13 st 4

18,10,8446

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press
doing all three permanently under tension in the set, ups the intensity significantly

30 27.5kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

jerk pork and potato salad
beef stew
chocolate bars

wine
13 st 1

4,10,99966

15 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

bacon sarnies
jerk ribs with red pepper fried rice

lager and wine
13 st 4

After Work Overture

After a busy day I was, it appeared, destined to relax and to recuperate but when I eventually arrived it was not the torrent of earlier on so I donned a hoody, plugged myself into some Bonamassa blues and head out.
4-5 miles and it was easy as I took matters slow and steady.
Now I have yet to accomplish the first press up sets of week 3 of my challenge. I have decided to ramp it up and step to the top gear of the challenge to push myself further and more quickly....
14, 18, 14, 14 & 30.
My motivation and momentum should stay the whole day tomorrow and drive and inspire me.

4,11,99767

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 50kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 12kg concentration curls
3 x 10 20kg barbell curls

lamb and veg biriani

Guinness and wine
13 st 5

3,11,10,12,847

Yoga 2: Noon at Bikram Wimbledon

coq au vin left overs for lunch
Duck, red pepper sauce and Actifry spuds

Wine
13 st 3

Standard Bearer

Cardiff Standard 3 miles with an additional loop of the park whick I calculate to make it over 5 miles but just short of a 10Km.
Now cooking and boozing and planning but when all is said and done I wish I was in Neath Fair !

099,12,?36

27 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
3 mins treadmill

cheese and tomato sandwich with borscht
coq au vin with new spuds

Wine
13 st 0

Sky Rockets In Flight

No running in a torrent this afternoon or tonight.

It is press up challenge day today in any event so : 12, 13, 10, 10 & 20.

Knuckles rather indented as my press up handles were in the boot - I think a new, softer carpet is indicated!!

-1,11,11,11,746

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

60 secs forward fold on Power Plate

tuna, mayo and salad leaf rolls
borscht with chopped boiled egg and yoghurt

Stout and lage
12 st 13

Josephene

It was lashing down by the time I arrived back and I had decided that a run was not happening in a torrent.
I will fine myself; dutifully!
My motivation and momentum is not at all diminished.
Happy times but not tonight...

Push over

10, 12, 9, 9, 21.
To test my recovery rate I waited a short while and then pressed to shaky stress exertion - 31.
I was pleasantly surprised.
No run on a wet Cardiff evening.

0,11,11,9558

30 mins recline bike hills level 11

60 secs Power Plate forward fold

prawn and green leaf wholemeal roll
Salmon, green beans, saute spuds with a prawn, yoghurt, lemon and dill sauce
Crunchie bars

Wine
13 st 0

1,11,8,11,788

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press
doing all three permanently under tension in the set, ups the intensity significantly

30 27.5kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

potato salad with chicken drumsticks and green leaves
Paella

Wine
13 st 1

I'm Back

I feel that my motivation is returned to me.
I set off for a run and ended up crashing out 8 or more miles.
I brought back work to get a head start on tomorrow but I think I may start early in the morning instead!

2,11,10,9556

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

60 secs Power Plate forward fold

seafood paella
chicken, chips and lemon spinach sauce
chocolate bars

lager and wine
13 st 2

'till Brooklyn.

3 and a half miles 3 loop run.
9,11,8,8,11 ( really struggled on the last one or two ! )
Really difficult today as I never caught a wink last night and I am nervous that tonight may be a carbon ? Hopefully the exercise will have taken me beyond the point when even a racing mind could keep me awake.

3,11,12,11,855

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 11.25kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

Beef casserole and green beans
seafood paella

lager and wine
13 st 3

Box Clever

8,10,7,7,10. Properly this time.
Cut on the bridge of my nose, bruised ribs, empty boxes of wine in the recycling.

0,11,10,9845

Bikram Wimbledon 8am. Session 1 of this month's five before 2/10

Duck and pork noodle soup
Bacon sarnies
Mars bar

Wine
13st 0

Challenging Behaviour

8, 10, 8, 8, 10.
Those were in the office with gaps that were too long between sets so I think I will crash out another block now!
Push ups in the office are a slightly sad and lonely affair but a welcome break from the files and better than nothing I suppose. I do like the idea of weekend exercise before working a few hours in the office very much indeed. Body, mind and soul catered for in that scenario. I may adopt that approach in what will be a very busy time leading up to Christmas. Strictly and The X have started and the childish are already counting their sleeps.

0,10,10,13,937

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

BLTs
Salmon, green beans, tomatoes & saute spuds

Lager
13 st 0

Genesis 2:2

Depress challenge adjourned!!
I am exhausted and my leg muscles have been quite tight enough today!
I am without momentum but my motivation is vivid and always with me so I will relax with some wine and lardies and run and press and work tomorrow.
All is well I trust and i am still on track!
I trust and am replete.
By the way, I am still super heavyweight!

2,10,12,10,665

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 12kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

tuna and sweetcorn sarnie
pasta, prawns, roasted veg sauce

wine
13 st 2

K not H

I was exhausted and empty when I arrived back from work but I know that tomorrow will be a rainy day and it will also be my depress down challenge, well tomorrow and or Saturday ?
I absolutely could not face the street but I am still motivated and can switch off to apathetic laziness - particularly when I have started a run - so I tuned in to Zeppelin and tried to tune out of my aching and my potential stitch.
I planned a 5 mile Abbey and back but I did it in reverse and chose some new roads, which turned out to be a mistake! Hill road is rather aptly named though it is so long and so steep it has sponsored the title of this post! I was wrecked after that and had a few bouts of walking up the inclines that remained.
6 miles but I can only really claim to have run 5; Hill Road is a challenge in itself and that I managed - just!

38,10,9775

30 mins recline bike hills level 11

60 secs Power Plate forward fold

tuna and cheese sarnie
liver, carrots, spuds onion gravy

Stout and Guinness
13 st 3

Mulberry

3 Miles maintenance run in Cardiff.
Bronwydd down to Roath Park, along one side of the park, up Celyn Avenue onto Cyncoed Road and then over to the top of Bronwydd and an easy drop down to the house.
It felt like more than 3 but I am putting that down to the cumulative aches of running most days and the box of wine and box of lardies I put away on Tuesday night!
After that the new challenge - 6,8,6,6,13 ( Max'd out at a rather shaky 13th). This is going to be tough I think ?

1,11,10,10,7??

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

cheese, ham and pickle sarnie
courgette frittata

wine
13 st 1

Flogging a Dead Horse

Absolutely no way I was going to run tonight!
Motivation and momentum were, as always, much on my mind and I knew that I had to run even though it was always going to be flogging a dead one up the street!
5 miles - Tesco, the Abbey and back.
Tomorrow I will return to the new challenge and I will be down with that! ( I may even sneak a Cardiff Standard 3 mile loop into the equation if time and the girls permit and I can time it so as to avoid my overly feared stitch. How very tame I am!)

5,10,10,975

19 mins hills level 11 recline bike
machine kicked me off
60 secs forward fold on Power Plate
11 mins treadmill

bacon and egg roll with tomato sauce
pan fried white fish (forget what species) with creamy new potatoes and courgettes

lager and wine
13 st 5

Ups and Downs

Somewhere between 3 and 4 mile run - though the distance was lower the speed was up a little so the pain and hopefully the benefit was increased.
New horizons beckon and the new challenge starts today.
Press ups - 6,6,4,4,5 ( I max'd out at 5!!!).
Tuesday update : Shoulders, arms and legs aching in beauteous harmony!

6,9,13,11,-?5

Yoga 5

salmon, mushroom and cream pasta (lunch and dinner)

Guinness an wine
13 st 6

Perfect 10

10 miles of pain every one of which I made through by concentrating on maintaining motivation. I was pleased but now, even several hours after I have finished and showered I am in a lot of pain.

Walking Blues

Sights, sounds and smells of London all, largely, on foot for 3 days. It does not count as training but now I am back.
My plans for today are somewhat scuppered as I have M&J longer than anticipated which is great news but it will mean an early start for them tomorrow!!
I will be sneaking in a jog and a trip to the shops for equipment later on !!
Momentum to be redoubled!

5,9,13,11,666

Yoga 4

Bacon, egg, mushrooms, beans and chips
Duck and veg rice

Wine
13 st 5

5,11,12,11,765

3 x 10 50kg bench
30 Captain's chair leg raises

3 x 10 35kg incline machine
3 x 10 12.5kg strict cable crossovers

3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 11.25kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

Ploughman's baguette
Lamb and spinach curry with brown rice

Wine
13 st 5

4,11,?,13,10,53

30 mins recline bike hills level 11

Angry Whopper
Chicken, ribs and chips
Apple turnover

wine
13 st 4

5,10,?,10,865

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

chicken and veg biriani
more chicken and veg biriani

Stout
13 st 5

Never Over The Clover

With Mia and Jazz dispatched upon Nelson walking maneuvers I stole an opportunity to run some.
I did an extended version of yesterdays figure 8, 3 loop clover run. Had to push the pace as I did not want to waste time when they were here.
Did about 5 miles up hill and down. Quite punishing but it did give me a chance to think and scheme and plan.
Will be missing my momentum and being able to act upon my motivation for the next 3 days but I will, I trust, return with renewed vigor.
I have planned the press up not depress down challenge and that too starts upon my return to training at the end of the weekend.
Already looking forward to my return!! Like Hannibal ( A Team that is ) I love it when a plan comes together.

4,9?,11,10,74

30 mins recline bike hills level 11

60 secs Power Plate forward fold

tuna crunch sub

Guinness and wine
13 st 4

In Clover

New route, three hoops which total about 5 miles.
Hills that made me lose all moisture in my mouth as though antiperspirant had been sprayed in !
Link that up with the Abbey Road run, or the Cadaxton run of yesterday and I can get some long local mileage built up. That said I do think I need a change of scenery and have debated Swansea to the Mumbles?
I have also challenged myself with some press ups to chase away any depress downs in September.
Blues deluxe again cheered the route.

4,10,11,11,964

Yoga 3: 10am at Wimbledon

toasted club sarnie
chicken and veg rissotto
chocolate

lager and wine
13 st 4

Punishment

Last drink opened 8.50 am, bed 9.15, run 11.00.
5 miles straight out, then running up and down a pedestrian flyover 10 x before a long walk back.
I no longer give advice but I accept all I can get.

6,12,9,11,35

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

Chicken mayo sarnies
Beef stew
Chocolate

Lager and wine
13 st 6

Anger Management

8 miles. White wine and cider for dessert.
3.00am edit:
Different challenges. Rehabilitation of the painful side required. Press ups ?

Not Fine

Time and tide wait for no man.
I ran out of time and did not run.
I have levied a huge fine from my jar.

2,10,10,12,?65

2.5 km treadmill
6+ km hills level 11 recline bike
machine kicked me off
100m swim

OJ
Baon, eggs, toast
Roast chicken, French beans, new spuds
Chocolate

Wine
13 st 2

58,10,13,?35

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

3 x 10 40kg pecs machine
3 x 10 25kg barbell curls

60 secs forward fold on Power Plate

prawn mayo sarnie
Kebab

Guinness and rum punch
13 st 5

Party on

I shall throw myself a boon in the form of a day of rest only to redouble my efforts with vigour tomorrow. It is like throwing myself two parties !!

5,10,11,12,?35

2.5 km treadmill
10km hills level 11 recline bike

home juiced juice
chicken and veg brown rice biriani
toad in the hole, carrots, peas, broccoli, cauli and gravy
chocolate bar

wine
13 st 5

Tintern ? Schmintern!

4 miles maintenance run - faster than I have been running so it was logarithmicaly more difficult.
Felt like I had to boot myself out of the house unceremoniously at the start but then after the initial pain I got into my stride and was happier.
I was bathed with perspiration which may stain.
Not paid myself for yesterday nor today yet - I am in debt !!

5,12,11,12,?52

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension (lets me go deeper than 20kg and work back too)

60 secs forward fold on Power Plate

home juiced juice
BLT
chicken and veg brown rice biriani

wine
13 st 5

Name of the Cistercian Rose

My momentum took me to to complete disorientation today. I went for a short maintenance run but with my new baseline I felt physically up to the Abbey and back, besides, it is so surprising that I felt it warranted another viewing.
I ran to the abbey then I ran the river. On the other side of the bank sat an old man with a tired and drawn face staring straight at me. I returned the favor and his face fell and his head shook but throughout his eyes never left mine. I had to look ahead, after all I was running a winding gravel and grass path on the bank of a river. Eventually I hit a straight patch and looked back to where he had been but was no more.
On reflection I could not recall if he was wearing a hoody or a cassock?
I carried on running and became completely disorientated and completely lost. I ran to and through Sims metal yard, through the neath dock, back to the Burrows reservoir, out and about and all over until I found a familiar hill and relieved felt renewed on a familiar road home.
One hour and 45 minutes after I left I was opening the side gate.
About 6 and a half miles - by the time I got back I was shaking my rather tired and drawn head too.
The Abbey turns out to be haunted..........I wonder ?

3,11,8,11,625

2.5 km treadmill
60 secs power plate front fold
10km hill level 11 recline bike

rhubarb and apple juice
bolognaise and salad roll
chicken and spinach brown rice paella

wine
13 st 3

Travelling Baseline

To keep maintain momentum and hope my motivation returns I decided upon a baseline run today. I ended up dishing out 5 miles thus setting a new base level. Things have improved week on week so it seemed the right time to reset ground on the altimeter.
Like Tommy Lee Jones in Under Siege I wish this to be a revolution not just a movement.
Neath Abbey 5 mile route is born - I walked the Abbey which is quite unexpected and striking but I ran the rest.
Tomorrow a motivational pick up will inspire me I am sure ??

69,10,11,714

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

apple and rhubarb juice
bolognaise and salad roll
orange
lamb, potatoes, carrots and cherry sauce

lager and wine
13 st 6 (scales are getting very erratic, time for a new battery or new set?)

Black Dog

I am not sure if I took my Black Dog for a run today or whether I was running from it but after about 8 miles and 1 hour 25 minutes of classic Zeppelin we had parted company.
8 miles was the task I set myself to achieve and with the mantra may as well get it done first as last resounding in my mind I can now blog that it is done.
It might not be a towering achievement but it adds to momentum and appeases motivation.
Now to relax.

0,10,11,11,642

Yoga 2: noon at Wimbledon

chicken and green bean paella

wine
13 st 0

No Sweat

I was awake today at the crack of noon following an afternoon of Bow and an evening and early morning of Stella, Red Wine, Cheese and business discussions with Den.
I could feel my funk of apathy descend, a nemesis to my regime, the day was going to be one of recovery and oblivion, I needed some enterprise.
I filled by lungs with air and set off like a ripsaw only to be beaten into submission by the first gradient.
I ran a brand new route all of it painful but, presumably doe to alcoholic dehydration I did not sweat at all until my return. I have been light headed a lot lately but this is the first time I thought I was going to faint on a run.
Too much to drink and smoke and too little sleep may have to be curtailed.
Still, it is done now and i am a smiler. I have set myself a little goal and target for next week - I will blog it if I achieve it.

28,11,12,325

2.5 km treadmill
10km hill level 11 recline bike
375m swim
(half a backwards indoor sprint trialthlon)

roast beef and onion sub
Jerk salmon, creamed spinach, salad and chips

Wine & Guinness
13 st 2

No Time...

...not like the present.
I have been thrown a day off by life, though I did know that today was likely to be one of rest and absence from training momentum.
I am aching and will continue to drink now ( I have already imbibed ) until the new day.
I will return tomorrow pained and curtailed.
I cannot find the fight so I guess I will try and catch up tomorrow but Cleverly the Welsh will triumph!

4,12,11,12,533

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 35kg incline machine


3 x 10 ez bar preacher curls 11.25kg each end of [;asticsleeved bar
3 x 10 20kg barbell curls
3 x 10 10kg l/r concentration curls

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

KFC Nacho Stacker
Chicken dhansak, sag aloo and pilau rice

Guinness, lager and wine
13 st 4

Street Legal

A sunny Friday afternoon in a quiet office after a busy week and a late night, early morning heavy drink in the house and on my own.
As you can well imagine all of my thoughts along with my motivation and momentum were in the pub and not on the road after a very long, dull and slow drive back west.
I was heading over to the chilled prosecco when I remembered that I should be thankful for the good weeks I have and have ahead so I plugged myself in and Bob Dylan tore me out of the door and on a 5 miler with his Street Legal album.
I feel happy now that it appears some momentum stayed with me even though I felt it was in the pub luring me away from the long road.
Now, where is that fizzy wine?

49,11,13,863

11 mins recline bike hills level 11
machine kicked me off
9 mins treadmill

60 secs forward fold on Power Plate

tuna crunch (red pepper and spring onion) sub
prawn and veg pasta
apple pastry

wine
13 st 4

PS This is how I am mostly imagining John's runs.

He Calls His Beard Count Nicholas

I was unhappy on the way to work today but when I arrived I heard two gents elucidating the title and the morning was grand.
After lunch I felt that my motivation was escaping me and this continued through the afternoon and the journey to Skewen seemed to take an age.
I drove myself and made myself don the trainers and head out. I drained the sand from the hourglass and even though I was sore I went soft and steady and then lost myself in the trance which comes with a run that allows me to lose myself.
It was a new route and I kept on so that my momentum took over and I came good.
I did 5 as an estimate, I will pick up tomorrow and be inspired, I hope!
Thirsty Thursday now and tonight.
I am thinking of my prize for running frequently this month, my jar is not yet replete!
Between tunes on my pod i sound like a grumbling miserable sod when I am running, after 'Something' by the beatles and the next tune I was forced to expectorate and it sounded like I grumbled and then muttered "bitch" under my breath! Not really appropriate for the polite dog walking community I thought! Thank God I cannot hear myself through the course ( coarse ) as I would not wish children to hear my exhausted expletives!!

4,11,11,11,572

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension (lets me go deeper than 20kg and work back too)
3 x 10 20kg cable triceps extensions with rope

60 secs forward fold on Power Plate

paella
Salmon, creamed spinach and prawns with chips
cake sampling for Coffee in the Wood

Guinness and wine
13 st 4

Momentum - Motivation

I did not tilt the hourglass today. Instead I went for a sojourn that was better within my time constraints.
I ran for a little under 3 miles but I did so only because of my momentum and motivation which is great!
My legs ached at the start from the excesses of yesterday but I did not want to stop challenging so I was driven both today and yesterday.
Tomorrow I hope I will be able to drive myself - i am having far more good days than bad at the moment and long may that continue.
The new plot for a self created challenge has hatched and is worth consideration, thought and planning!

098,11,633

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

75 secs forward fold on Power Plate

mushroom, spinach and lentil curry with noodles
chicken, prawn and chorizo paella

wine
13 st 0

The Qi of Running

I managed the longest run of this season today. I tricked myself with a new route which coalesced with my, now pleasingly standard, routine.
The trick, if that is what it is, was to persuade myself throughout that I had not reached the halfway stage so there was no point in even considering the duration as a whole. All the way I thought I was physically finished but I managed to keep it up for over an hour and when I saw the finish line I could still manage a frantic sprint.
Cheeky but pleasing! No one runs a marathon they run 26 separate miles one after the other.
It is all in the head!
As an addendum : Champagne, Peroni and Caffrey's in glorious excess made up the rest of my evening and the morning after I have an ache in my head which exceeds the ache in my legs!

5,12,9,10,852

3 x 10 27.5kg straight leg cable deadlift/hinges (protecting right knee)
3 x 10 35kg leg adductor machine slot 4 (boo)
3 x 10 70kg leg abductor machine

30 Captain's chair leg raises (bad knee effect seemed to work abs harder)

x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

ploughman's sub roll

Sausage, egg and beans

Kit kat

Wine

13 st 5

Achilles Last Stand

I have it in my mind to do more this week.
I set out today, after a weekend of toxing and taxing lack of sleep, with good intentions.
After three I had nothing whatever in reserve but I was ultimately motivated to jog again to Tesco and back.
Each time is different and each route alters only ever so slightly but the changes do make everything fresh and interesting and new.
Lavender in the air and new tunes on the pod made today memorable and made sure i completed the run even in pain and adversity.

1,11,10,10,753

A vigorous hour on the FlowRider; only six people on it and no beginners. My knee is giving me gyp this morning but it was great fun and a new label is born for triathblog.

bacon sarnies

roast beef roast dinner

sausage meat with cream, chilli and mustard over wholemeal pasta

apple turnovers

wine

13 st 1

Missing Inaction

Early hours to bed once again meant that I was weary this morning. I did take a jaunt to pick up some milk but that was by car and by far the best journey of weekend. I was reminded of heading to church on a Sunday morning of my youth for some reason?
They still commune with God on a Sunday.
I selected a later hour for a run but I nodded off while reading about the fresh lunacy of Ollie Reed and when I woke the time for exercise had well and truly passed.
Tomorrow I redouble my efforts.

?99,10,753

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Peking duck pancakes
Lager

Going Ape

No training yesterday, a Friday which marked the close of what was an unexpectedly good week.
Post work was taken over by an evening of setting the world straight over huge amounts of Stella followed by a nourishing ruby and post meal tins of Stella at Mum and Dads until I collapsed and crashed out.

Today I ran a standard 3 or so miles to sweat the poisons from me and to get me back on track. To finish the run I did go ape and did my best to sprint a finish!

I missed it and missed out yesterday - obsessive compulsive in some regards.

?10,10,10,643

3 x 10 50kg bench
3 x 10 incline machine
3 x 10 30kg declne bench machine

30 28.75kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 14kg l/r ez bar dumbbell curls
3 x 10 20kg barbell curls

white water rafting

neither scales, food nor booze diary on tour

?11,10,12,536

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Flow rider at the wet water rafting centre

Bacon rolls
Hot dogs
Beef pie and veg

1glass of wine
No scales on tour

Motivation

Nothing in the tank, no motivation and no desire to leave. My strongest urge was to stay sprawled on the sofa and doze.
Ultimately I donned my daps, plugged myself into the iPod and tried to ignore the aching at the start of a run.
Tesco and back - with a short walk up the steepest part of the climb back to Skewen.
At least 5 miles so I will reward myself with pennies for my jar.
I have yet to decide my prize if I stay on the road long enough to build up some meaningful cache.

?9,13,11,633

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

Bacon rolls
Steak, chips and salad

Lager
No scales on tour

Route 1

Another day when I felt that I could not manage which turned into what I think is an addiction taking hold immediately that I started.
I suspected that one mile would be all that I could dream to achieve but once the motor is running it seems such a waste to stop.
New routes and changes of direction which are apparently random add significant spice and the pedometer keeps ticking.
Had to be 5 miles with a sprint at the end which raised the game and had me giggling to myself.
Chuffed!
Tom Petty and the Heartbreakers provided a most refreshing soundtrack.
Then my special, isotonic, Bow and Stella for recovery and reconstitution of the old sinews.
The ankle is recovering but I think my low arches are going to be problematical if the regime continues?

4,11,11,10,672

30 mins recline bike hills level 11

60sec forward fold on Power Plate

chicken, tomato and basil bagel
Moussaka

Wine
13 st 4

Waiting For Columbus

I had decided that 2 miles would be more than sufficient for the second outing after a break of 10 days, I am shattered and the week of booze and take away food and no sleep and stress has caught up.

I elected for Waiting for Columbus disc 1 as it had been some little time since I had listened to what is one of the great live recordings, set it up and stepped out for my brief jog.

7 tracks and just under 40 minutes later I returned with a pain in my ankle but a smile on my face. It turns out that with the correct motivation two good runs on the trot can be achieved and, dare I say it, enjoyed !

I now need to scrabble about to find some cash for my motivation jar as lack of reddies would have made a shorter jog more appropriate too.

I am guessing at 4-5 miles ?

5,11,13,10,63?

12 minute treadmill warm up

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

KFC spicy nacho stacker burger
lamb steak and courgette rice
apple turnover and ice cream

Guinness and wine
13 st 5

Paternity Leave

Birthday celebrations and a week of activities with the girls caused a halt to my regime of the occasional run but I have returned fatter, more exhausted and apathetic than ever.

I have decided upon a plan of good old fashioned bribery and blackmail to inspire me. To that end I am going to pay myself a mileage rate for road running and to save to some end I have yet to decide upon.

I did 3 and a bit today listening to tunes from Dylan, The Chillies, Little Feat, Springsteen, SRV, Nilsson, Percy Sledge and Miles Davies.

Now to find a glass jar to pop my hard earned in full view !!

49,13,9872

30 mins recline bike hills level 11

60sec forward fold on Power Plate

corned beef hash and fried egg
beef and green been stir fry with noodles

Guinness and wine
13 st 4

19?,10,7?3

Bikram 1

Pork stew and spuds
Ice cream
 Guinness and wine

13st1

3,11,14,11,??3

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 30kg incline bench machine

30 27.5kg kneeling cable crunches

3 x 10 25kg barbell curls
3 x 10 1/r 12kg concentration curls
3 x 10 ez bar curls 8.75kg on each end of metal sleeved bar

chick pea curry on a chapati
More chick pea curry on a chapati
Bounty

Lager and wine
13st3

3,10,14,?5?3

25 mins recline bike hills level 11
machine kicked me off
5 mins treadmill

BLT
tuna pasta bake

wine
13 st 3

1,13,????-1

Bikram 4

oramge. lemon, honey, ginger and salt drink
leftover Spanish tortilla with chorizo and broad beans
post pub grazing

rum and Guinness
13 st 1

4,10,??70

Bikram 3

egg mayo, bacon and salad roll
Spanish tortilla with chorizo and broad beans
Bounty

wine
13 st 4

6,10,10,8,10,?3

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

cucumber, lemon, honey and ginger juice
cheese and ham sarnie
garlic bread with mince, cabbage and basil bolognaise

wine
13 st 6

4,11,12,87?

8am Bikram 2

bacon roll
courgette rice with feta and olives

lager and wine
13 st 4

1,12,14,8,10,?

30 mins recline bike hills level 11

60sec forward fold on Power Plate

chicken casserole
wine
13 st 1

2?,13,8723

3 x 10 25kg l/r horizontal cable external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 27.5kg kneeling cable crunches

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

duck, radish and mayo rolls
Ki Kats

Lager and win
13st2

Blowfish

Shuffle landed me on Hootie & The Blowfish as I was stepping out. I was sent back to a stag party years ago so I listened to the whole album which became a theme of the weekend as no one had brought any other tapes with them !! Cracked Rear View - H&TB. Did about 4 miles of 90's memorabilia. The small of lasts nights consumption of Strongbow also took me back to that same weekend away !

6?,13,8733

22.5 mins recline bike hills level 11
machine kicked me off

7.5 mins treadmill
60sec forward fold on Power Plate

broad been and feta frittata in a pitta with tomatoes
crab stick and sweetcorn pasta

wine
13 st 6

Blue Rinse

Joe Bonamassa - Blues Deluxe first eleven tracks. That is music to live, love and run by!! I think it was just shy of a 10k ? Now for beers and smokes in celebration of the run and in celebration of the end of Mia's childhood and the start of her adolescence. I need to get new locks for the doors and bars for the windows !!

6?,12,8632

3 x 10 12.5kg strict cable crossovers
Pete mandated 12kg dumbbell flies
3 x 10 30kg incline bench

3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

30 Captain's chair leg raises

orange, lemon and honey
broad been and feta frittata in a pitta with tomatoes
paella

wine
13 st 6

4?,10,9632

27 mins recline bike hills level 11
machine kicked me off

150m rowing machine sprint
30sec forward fold on Power Plate

ham and cheese sarnie
Beef stew and new spuds
chocolate bar

wine
13 st 4

Shorter but not Sweeter

Bear Hug - Fun Lovin' Criminals. Tennessee Stud - Johnny Cash. Slip Slidin' Away - Paul Simon. Sailin' Shoes - Little Feat. See My Friends - The Kinks. Harvest - Neil Young. May You Never - John Martyn. Left Overs - Joe Bonamassa. About 3 miles less than yesterday but I ran all the way and I think I went faster as I knew I did not need to keep anything in reserve. It is very humid and I suspect it will take some considerable time and pizza to cool down !

3?,12,11,633

3 x 10 60kg pulldown machine
3 x 10 10kg l/r dumbbell triceps extension

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 20kg barbell triceps extension (standing)

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

ham, tomato and basil bagel
Beef stew and new spuds
Broad bean, tomato and cucumber salad

Lager
13st 3

Country Mile

Born A Girl - Manic Street Preachers. Hairshirt - R.E.M. Till the End of the Day - The Kinks. Perfect Day - Lou Reed. Beast of Burden - The Rolling Stones. Stuck In A Moment - U2. Little Bluebird - Little Milton. Love Song For a Vampire - Lennox. Love Is Strange - Kenny & Dolly. Heartattack And Vine - Tom Waits. Cannonball - Supertramp. Goodbye Girl - Squeeze. Go Your Own Way - Fleetwood Mac ( Long Haired Cocaine Enthusiasts ). Good Year For the Roses - Elvis Costello. Added a mile to the outward journey - this was a mistake I discovered upon the return leg !!!

3?,15,11,731

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Crab omelette
Pub food

Guinness and lager
13st 3

48,13,8711

shoulder rehab exercises
forward fold on power plate
150m rowing machine sprints
all done with John so this post counts for both of us.

Full English
kebab

pub crawl
13 st 5

19,14,10,19,52

500m swimming

Chicken, bacon and lettuce baguette
Pizza

Guinness, lager and wine
13st1

9,8,14,773

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

60sec forward fold on Power Plate

tuna and sweetcorn sarnie
prawn and veg pasta
kit kat

Guinness and wine
13 st 9

Running Shorts

AC/DC - What do you do for Money Honey. Oh, Bugger I just reset the pod as I was recapping the list. There were 11 songs is all I can tell you and the run was shortish ?

6,11,14,673

3 x 10 12.5kg strict cable crossovers
3 x 10 55kg pecs machine
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chair leg raises

protein bar
chorizo, spuds and greens
chocolate

wine
13 st 6

6,10,12,753?

3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internalrotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 secs forward fold on Power Plate

cheese and ham sarnie
apple
broad bean and bacon risotto
chocolate

Guinness and wine
13 st 6

Shorter Sharper Shock

Inner City Blues - Marvin Gaye. Easy Way to Cry - David Gray. Give a Little Bit - Supertramp. I Remember California - R.E.M. Harlem Shuffle - Bob & Earl. I Put A Spell On You - Mica Paris & Dave Gilmore. Narayan - The Prodigy.

98,12,8741

6:30 am Bikram 1

chicken, mayo, mustard and tomato roll
kholrabi and salmon soup with garlic bread

wine and Gunness
13 st 9

Fat Man.

Fat Man in the Bathtub - Little Feat. God Give Me Strength - Elvis Costello. Born to Be Wild - The Cult. Violets for your Furs - Frank. Nevertheless - Harry Nilsson. The Logical Song - Supertramp. Tsunami - Manic Street Preachers. Chitlins Con Carne - SRV & Double Trouble. All My Tomorrows - Frank. Songbird - Fleetwood Mac. Like A Soldier - Johnny Cash. In Dreams - Roy Orbison. Hidden Track - John Martyn ( Solid Air ). Violin Concerto In F, Op. 8/3, RV 293. " The Four Seasons" - Vivaldi. Longest run to date - shattered now !

78,13,964-2

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chair leg raises

prawn and salad baguette
salmon with new spuds, broad beans and chorizo

wine
13 st 7

Bobbing Along.

Pineapple Head - Crowded House. D'yer Mak'er - Led Zep. Blue Jean - Bowie. Hurts So Good - John Mellencamp. Heart of Gold - Neil Young. You Angel You - Bob Dylan. The Way Young Lovers Do - Van The Man. Up To Me - Bob Dylan. My Bag - Lloyd Cole & The Commotions. Joey - Bob Dylan. It was 31 degrees, i was overdressed in T and thick hooded sweatshirt. I ran out of spit at the time Mellencamp stopped. I did more walking than I would have wanted but 3 days of excess each continuing past 3am along with the scorching conditions made my hopes hopelessly optimistic.

78,14,9,55-1

30 mins recline bike hills level 11

3 x 30sec forward fold on Power Plate

paella
chocolate

wine
13 st 7

89,15,10,35-3

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

orange and carrot juice
ploughman's baguette
kebab

lager
13 st 8

79,15,10,47-2

30 mins recline bike hills level 11

1 min forward fold on Power Plate

tuna, sweetcorn, cucumber and mayo sarnie
Cottage pie, peas and gravy

Wine and lager
13 st 7

London I

London and back in the extended working day - it took a fear of complete cessation to allow the rot to set in after my return. Mumbling Word - Joe Bonamassa. Weakest Moments - John Mellencamp. Hangin' on a limb - Neil Young. Bear Hug - Fun Lovin' Criminals. It's Only Rock 'n' Roll - The Stones. The End - The Beatles. Like a Hurricane - Neil Young. King of California - Dave Alvin. You're All I Need To Get By - Marvin Gaye & Tammi Terrell. I Wanna Be Around - John Cale ( Absolute Class !! Big Band Finale ). Benefited from the day of rest yesterday!

68,15,935-1

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 27.5kg kneeling cable crunches
60 secs forward fold on Power Plate

cheese and ham sarnie
roast duck, spud, carrot and windfall apples with morello cherry and red wine sauce

wine
13 st 6

8,11,12,844-2

500m swimming

KFC Zinger burger
mushroom, chorizo, prawn and cream sauce with garlic bread
orange

Guinness and wine
13 st 8

Hard Yards, Easy Listening

A Hazy Shade of Winter - Simon & Garfunkel. Let Me Do It To You - J J Cale. Skin It Back - Little Feat. Go To The Mardis Gras - Professor Longhair (Twice due to Sheer Excellence!). On The Nickel - Tom Waits. Change It - SRV. I'll Keep It With Mine - Bob Dylan. My Girl - Madness. All of Me - Frank Sinatra. Daddy Plays The Horn - Dexter Gordon. I found it very tough indeed to face and then to complete the run/walk !

9,10,12,96?-1

10 mins treadmill warm up
shoulder rehab
bench press, dumbbell flys, hammer curls super sets
6 x 150m rowing machine sprints
cross trainer warm down
passive stretching

"prawn cocktail" roll
mushroom omelette, chips and beans

stout and wine
13 st 9

Too Damn Hot!

Redemption - Johnny Cash. Purple Haze - Jimi. Sick Again - Led Zep. The Righteous & The Wicked - Chili Peppers. I've got The World on a String - Frank Sinatra. Avalon of the Heart - Van. I never Talk to Strangers - Tom Waits. I'm Going to Sit Right Down and Write Myself a Letter - Frank Sinatra. Professor Longhair Medley (Incl Bald Head & Tipitina) - James Booker. Release - Pearl Jam ( Staggeringly dull so I staggered slowly and recaptured my breath ). I Like Dirt - Chili Pep's. Dreams By The Sea - John Martyn. 28 Degrees - I overdressed for the occasion !

7,11,14,8751

Chopped logs and wielded chain saw but no official exercise.

Back in time for the last set of Murray's Wimbledon win followed by an evening of paella and wine

13 st 7

?12,13,883-2

Camping on a farm so mark up a day of rest even though we were plenty active.

Electric

The Cult - all eleven tracks. Ran the flat and the downward slopes - walked the gradients. Stella and Cigars from Friday night demanded a toll.

?10,13,11,74-2

15 mins recline bike hills level 11
machine kicked me off
1 min forward fold on Power Plate
5 mins on the treadmill at 10km/hr

ploughman's sarnie

off camping in the evening

no scales, food or booze logs on tour

Alternative Progressive

Saturday Night - The Blue Nile. Brand New Friend - Lloyd Cole & The Commotions. I Don't Believe You - Bob Dylan. Green Shirt - Elvis Costello. For Crying Out Loud - Meatloaf ( skipped after a fer bars as it is shyte ). Basket Case - Green Day ( Listened to twice as it is far from Shyte ). Rock 'n' Roll Doctor - Little Feat. Lucky, Lucky Me - Marvyn Gaye. Rocket in My Pocket - Little Feat. I had one foot on the platform and one foot on the train. Now for a long cool drink in my bespoke Stella Chalice! 15st, 7 lb after the run - I will be back to 16st after Chilli, rice'n'peas and a drink.

1,12,14,974-2

60 secs forward fold on Power Plate

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

sausage, bacon and egg sarnie triple pack
pea and lovage soup
steak and chips 
ice cream

wine
13 st 1

Slow Train

Van Morrison - Ballerina (Skipped after the first few minutes as this is not a start up song !). Crowded House - Newcastle Jam. Led Zeppelin - Since I've Been Loving You. Crowded House - Love You Till The Day I Die. The Rolling Stones - Hot Stuff. Bruce Springsteen - Night. Del Amitri - Mother Natures Writing. Led Zep - In My Time of Dying (Skipped due to recent airing). Nirvana - Something In The Way (Hidden Track on Nevermind). Day of rest yesterday - I attempted some press ups but my shoulders are still damaged from October Paddington fall and Beaujolais Day dead fall.

3,10,14,684-3

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

spiced smoked salmon and couscous in a flatbread
tuna, tomato, potato, carrot, lentil and rice thing of my own improvised design

Guinness and wine
13 st 3

4?,12,874-3

500m swimming

prawn, cream cheese and salad roll
marinaded chicken, sag aloo, carrot dhal and rice

wine
13 st 4

Blues in the rain.

Squeeze, Tom Petty, Led Zep, Santana, Neil Young and Crazy Horse and more...everything seems to be the blues when you are running in the rain ! Slightly further, slightly more walking, the stiffness of limb was a factor at the start but not as bad as it could have been or has been in the past. I will take that as a positive.

3,11,13,7340

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

30 Captain's chair leg raises

3 x 10 barbell curls
3 x 10 Pete mandated 8kg incline bench dumb bell curls
3 x 10 17.5kg cable curls

protein bar
chicken, chips and red pepper sauce
prawn roll

Guinness and wine
13 st 3

Monday and 1st of the Month

7 Songs shuffled through from Bruce Springsteen, Frank Sinatra, Dave Alvin, U2 and others but clumsy, fat and tired fingers started a new selection when i sat down to Blog the list !!! Slow and not far and shattered at the end - still it is the start of the beginning not of the end!

3,12,14,9470

Bikram Yoga at noon

jerk pork, rice and coleslaw

Guinness and wine

13 st 3

3,10,13,11,700

30 mins recline bike hills level 11

1 min forward fold on Power Plate

Burger and chips
Chilli and rice

Guinness and lager
13 st 3

2,11,15,9721

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

60 secs forward fold on Power Plate

cod and salsa roll

Lamb, lentil and spinach biriani

Bounty bar

Wine

13 st 2

2,11,16,?27-1

500m swimming

Cranks Argy Bhaji sarnie
spaghetti with black olives
fish 'n chips
chocolate

wine
13 st 2

1,11,15,7530

6:30am Bikram 1 left before July 2

bread roll with beef and beetroot chilli
mussels with chilli and bacon spaghetti
chocolate

Guinness and wine
13 st 1

3,12,14,842-1

30 mins recline bike hills level 11

1 min forward fold on Power Plate

chicken mayo roll
beef and beetroot chilli and chips
chocolate

Guinness
13 st 3

5,12,12,964-1

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

chicken mayo roll
beef and beetroot chilli and rice
chocolate

lager and wine
13 st 5

4,11,14,885-1

8 am Bikram 2 left before July 2

BLT roll
poached chicken with greens and noodles
chocolate

Guinness and wine
13 st 4

2?13,10,10,3-1

30 mins recline bike hills level 11

1 min forward fold on Power Plate
standing separate leg stretch

chicken dhansak, sag aloo, pilau rice

Guinness and lager
13 st 2

2,10,13,10,10,3-1

3 x 10 40kg bench
3 x 10 10kg cable press
Pete mandated 10kg dumb bell flies

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
Pete mandated 8kg incline bench dumb bell curls

30 25kg abdominal crunch machine

30 secs forward fold on Power Plate
2 x 30 sec (1 left & 1 right) PP forward fold with crossed legs

chicken fajita wrap
Duck in orange sauce with carrots and spuds

Wine
13st 2

4,11,12,10,10,3-1

500m swim

BLT
salmon with tomato and pea rice
apple turnover

wine
13 st 4

6,11,13,9,10,0-2

3 x 10 V-grip handle T-bar rows 40kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

30 Captain's chairs

3 x 10 20kg cable triceps extensions with rope
3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension (standing)

cream cheese bagel
chicken and chips with salad

stout
13 st 6

6,11,?7810

30 mins recline bike hills level 11

1 min forward fold on Power Plate
standing separate leg stretch

hoisin duck wrap
salmon and cream cheese bagels with cucumber soup

Guinness
13 st 6

3,11,?9631

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 30kg kneeling cable crunches

60 secs forward fold on Power Plate
standing separate leg stretch

ploughman's sarnie
home cured gravlax and tortilla

11% stout (my head this morning, already)
13 st 3

4,10,11,8532

30 mins recline bike hills level 11

1 min forward fold on Power Plate

pork belly with tomato and courgette rice
tortilla

wine
13 st 4

6,10,14,8542

8 am Bikram at Wimbledon 3 left before July 2

lamb steak, asparagus, new spuds, white sauce
ice cream

wine
13 st 6

3,13,12,10,664

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg bench
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 1/r 12kg preacher curls on slanted bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chairs
1 min forward fold on Power Plate

spaghettit carbonara
Twix

Guiness and wine
13 st 3

3,10,12,11,741

500m swim

noodles with red pepper, carrot, greens, been shoots, chicken, bacon, prawns etc. etc. etc.

wine
13 st 3

1,10,13,8743

3 x 10 20kg cable triceps extensions with rope

3 x 10 V-grip handle T-bar rows 30kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension

1 min forward fold on Power Plate
standing separate leg stretch

chicken, spuds, greens and mayo
Guinness and stout

13 st 1

59,15,10,682

30 mins recline bike hills level 11

1 min forward fold on Power Plate

standing separate leg stretch

salmon, rice pak choi and spring onion

wine

13 st 5

-310,14,10,653

worked my shoulders and abs and then foam rolled the legs that had been beasted yesterday

beef and aubergine pasta sauce
stout and wine

12 st 11

19,12,10,653

Leg press drop sets with Pete the trainer. I screamed and whimpered as is lifers had caught me in the showers in San Quentin.

beef and aubergine pasta
ice cream

wine
13 st 1

2,11,14,8750

8 am Bikram at Wimbledon 4 left before July 2

Pan fried salmon with mushroom sauce and sauté new spuds
Ice cream

Wine
13 st 2

68,15,10,853

30 mins recline bike hills level 11

1 min forward fold on Power Plate
2 x 30 sec (1 left & 1 right) PP forward fold with crossed legs
standing separate leg stretch

white bean, tuna and olive salad
asparagus, pea and herb risotto
bounty

wine
13 st 6

49,14,10,851

Pete mandated 10kg dumb bell flies
Pete mandated 8kg incline bench dumb bell curls

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 1/r 14kg preacher curls

oriental chicken and lettuce noodle salad
mussels and spaghetti
bounty

wine
13 st 4

49,14,10,853

500m swim
TB2

Mezze
chicken, new spuds and salad
mars bar

stout and wine
13 st 4

49,14,11,856

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Pate

Tesco ploughman's sarnie
Doritos
sausages, new potatoes and spinach
Mars bar

lager and wine
13 st 4

39,11,976?

12 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

60 secs forward fold on Power Plate
TB

fried chicken
veg curry and naan

stout and wine
13 st 3

4,10,11,9,12,8?

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 captain's chairs

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

60 secs forward fold on Power Plate

Sunday dinner
sausage sandwich

Stout and wine
13 st 4

48,11,11,77?

8 am Bikram

KFC
paella
bacon rolls

lager and wine
13 st 4

18,11,12,10,3?

Pete the trainer's shoulder rehab routine

18 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

60 secs forward fold on Power Plate

2pc KFC meal with water
Paella

Wine
13 st 1

48,14,977?

Pete mandated 10kg dumb bell flies
Pete mandated 6kg incline bench dumb bell curls

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 10kg l/r concentration curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

tuna and five bean salad
lamb curry and naan

lager at opening of Provenance
13 st 4

29,12,9752

500m swim

veg chilli
moules-frites
chocolate

wine
13 st 2

09,10,9762

3 x 10 V-grip handle T-bar rows 50kg on business end
3 x 10 60kg vertical traction machine
3 x 10 60kg wide handle pulley

30 30kg kneeling cable crunches

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg overhead cable pulls

2 x 45 secs forward fold on Power Plate

veg chilli
duck fried rice
Bounty bar

lager and wine
13 st 0

3,10,10,10,874

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

60 secs forward fold on Power Plate
standing separate leg stretch

bacon rolls
beef pie, peas and onion sauce

lager
13 st 3

?10,14,9,11,?0

Virgin Cardiff

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 crunch machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

2 x 30 secs forward fold on Power Plate

bacon rolls
roast duck dinner

Stella and Stout on a bay/town/Roath pub crawl with Phil o'S
no scales on tour

?9,14,9,11,?0

Bikram Yoga at 8am

Back in Cardiff for a party. No scales or food diary on tour.

-38,10,11,9?3

Pete the trainer's shoulder rehab routine

20 mins recline bike hills level 11
machine kicked me off

2 x 45 secs forward fold on Power Plate

hoisin duck wrap
avocado and sour cream baked spuds plus ribs and home made BBQ sauce
blue cheese

red wine
12 st 11

-46,11,12,7?

Pete mandated 10kg dumb bell flies
3 x 10 40kg incline press machine
3 x 10 12.5kg strict cable crossovers

30 captain's chairs

Pete madated 6kg incline bench dumb bell curls
3 x 10 25kg barbell curls
3 x 10 12kg l/r concentration curls

1 min touching toes on Power Plate

veg chilli
pork pie
Prawn and corn fritters with tomato and avocado salad
Mars bar

Wine and lager
12 st 10

-37,14,15,960

500m swimming

corned beef pasty
Kebab
Apple

Guinness & stout
12 st 11

-17,14,12,873

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 ez-bar skull crushers 10kg on each end of plastic sleeved bar
1 min touching toes on Power Pate

mushroom and chickpea casserole
protein bar
apples
corned beef hash and fried egg

wine
12 st 13

16,12,9762

13 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

30 secs touching toes on Power Plate
Power Plate hip openers

standing separate leg stretch

cheese and ham roll
mushroom and chickpea casserole

lager and wine
13 st 1

-38,12,8873

There was wood chopping at the campsite and road biking with the Bomber today (or more accurately yesterday) so chalk up a day of rest.

sausage and onion baguette
veg dhansak and rice (too much tamarind)

lager and wine
12 st 11

?9,12,986

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

No weight or food diary as I am off camping

06,12,10,7?4

Bikram Yoga after work

Asian flavoured tuna and pack choi noodle salad
Cheese and veg omelette and chips

Wine
13 st 0

07,13,12,7?4

Pete prescribed 10kg dumb bell flies
Pete prescribed 6kg incline bench dumb bell curls

summoned home for furniture delivery

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

3 x 10 ez bar strict preacher curls 8.75kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls

30 captain's chairs

2 x 30 secs touching toes on Power Plate

coconut chicken and sweetcorn curry
orange
prawn and veg pasta
Crunchie

wine
13 st 0

27,15,13,554

Pete the trainer's shoulder rehab routine

25 mins recline bike hills level 11

30 secs touching toes on Power Plate
Power Plate hip openers

standing separate leg stretch

posh BLT
coconut chicken curry and rice

Perry
13 st 2