6877-5,10

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers

30 27.5kg kneeling cable crunches
3 x 10 40kg pecs machine

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbell preacher curls
3 x 10 20kg barbell curls

chicken and salad panini
lamb, tomato and watercress rice
creme egg

Guinness and wine
13 st 6

5,11,85-5,10

30 mins recline bike hills level 11

forward fold stretch

chicken, butternut squash, cabbage and bacon
creme egg

wine
13 st 5

5965-59

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

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 overhead extensions 10kg each end of tr-trap bar
3 x 10 10kg l/r dumbbell triceps extension

tuna and broccoli pasta bake

lager and wine
13 st 5

5757-37

30 mins recline bike hills level 11

forward fold stretch

cheese roll
lamb casserole and boiled spuds
creme egg

wine
13 st 5

6766-28

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5kg straight leg cable deadlift/hinges
3 x 10 150 kg leg press

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

meatballs with red wine and watercress marinara sauce and crusty bread
creme egg

Guinness and wine
13 st 6

5778-3,10

6.30am Bikram Wimbledon: 1 left before Feb 3

Haggis, tatties & neeps

Wine
13st 5

6878-3,11

30 mins recline bike hills level 11

beef and potato pie with gravy and broccoli
creme egg

wine
13 st 6

57850,10

3 x 10 press ups
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg recline bench press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbell preacher curls
3 x 10 20kg barbell curls

pork chop with veg and lentil soup
Crunchie bar

Guinness and wine
13 st 5

6987-28

30 mins recline bike hills level 11

pork pie
sausages and colcannon

wine
13 st 6

7,11,66,-1,10

3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine
3 x 10 60kg low row machine

30 25kg abdominal crunch machine

3 x 10 ez bar triceps extension 10kg each end of metal sleeved bar
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns

lamb, bean and carrot casserole with garlic bread with spuds
Rollos

lager and wine
13 st 7

Wrap Up!

To all the girls I've loved before - Willie & Julio. Adagio for strings - Samuel Barber. Backstreets - Springsteen. Sparks - Coldplay. For Duster (The Blues) - Fleetwood Mac. Like someone in love - Sinatra. Hells Bells - AC/DC. Hard yards in damp and freezing conditions.

5964,-1,11

30 mins recline bike hills level 11

tentative foam rolling

lamb, bean and carrot casserole with garlic bread
sweets
mango and apple juice

wine
13 st 5

All day

All day training for the Soul. Dozens of Stella reps between lunchtime and bedtime.

59551.10

Noon Bikram Wimbledon: 2 left before Feb 3

Cauli & pasta cheese with bacon and mushrooms

Guinness
13 st 5

384408

3 x 10 150 kg leg press
3 x 10 30kg straight leg cable deadlift/hinges
3 x 10 35kg leg adductor (good girl) machine (pin 4)

3 x 10 30kg military press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r kettlebell bottoms-up press

30 ab wheel rollouts

Wine
13st 3

48660.10

30 mins recline bike hills level 11

penne, prawns and sweet pepper stir in sauce
whispa bar

wine
13 st 4

That's Life.....

(The Dave Lee Roth version as opposed to Frank!) I was overdosed with Sinatra's slow orchestral monuments when I needed something a tad quicker to drag me up hills on Tuesday. It is now Thursday and my recovery from the ballad is almost complete. Apathy, traffic and an ice cold kit cooled, actually chilled in the boot of my car on a red warning snow eve have put paid to my thoughts of a run tonight. That's life, that's what all the people say....... My ardor for the road is cooled only and not stopped. I have eager anticipation for the next i-pod selection which is not overtly dampened by my rest days or the delights with alcohol tonight and my joy at practiced regional accents with Mia and Jazz last night. Keep watching and reading Brother mine and you will be driven to new competitive heights!

69860,11

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 35kg recline bench press machine

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg barbell curls

30 30kg kneeling cable crunches
3 x 10 l/r 12kg dumbell preacher curls

chicken, spuds, swede, carrots, red pepper, tomato and onion
creme egg

wine
13 st 6

7,12,861,13

30 mins recline bike hills level 11

chicken, spuds, swede, carrots, red pepper, tomato and onion
Crunchie bar

wine
13 st 7

The i-pod has been drinking, not me.

Less impressive selection than I had hoped; along with a significantly greater distance! I would have thought exercise was disappointing enough. Loves me like a rock - Paul Simon. I don't want to know - Fleetwood Mac. Same old Saturday night - Frank Sinatra. Vivaldi violin concerto in F minor (Winter- "The Four Seasons") - Nigel Kennedy. I don't live anywhere - Joe Bonamassa. We have all the time in the world - Fun Lovin' Criminals. True love tends to forget - Bob Dylan. Gone with the wind - Frank Sinatra. Oh Daddy - Fleetwood Mac. Rose I said - Squeeze. Looking back over the list now that I type it I am struck that it is actually quite strong and it must have been the cold and the acid in my stomach and my legs which was the issue tonight rather than the shuffle of tunes ?

89680,10

3 x 10 60kg pulldown machine
3 x 10 60kg pulley
3 x 10 22kg l/r dumbbell rows

3 x 10 ez bar triceps extension 7.5kg each end of metal sleeved bar
30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns

chicken, spuds, swede, carrots, tomato and onion
Crunchie bar

lager and wine
13 st 8

Monday Shuffle

'Round Midnight - Miles Davis. Ziggy Stardust - David Bowie. Tomorrow's Girls - Donald Fagin. My Little Empire - Manic Street Preachers. Coming Clean - Green Day. Rockin' In The Free World - Neil Young. Black Cowboys - Bruce Springsteen. Longer run than previously spurred by an surprising and excellent selection made my my i-pod.

9,10,731,10

Early doors for an away game then an afternoon in A&E to get the Bomber's arm x-rayed. We have to go to the fracture clinic this morning but they are 90% sure it is a bruised bone not a break. Thrown a day off by life.

Lamb samosa
buffet style dinner at Jimmy's World Grill

lager and wine
13 st 9

Sunday Shuffle

Victoria - The Kinks Bollere - Raimundo Amador The Easy Blues - John Martyn Polythene Pam - The Beatles Please Love Me - Ike & Tina Ten Years Gone - Zeppelin Kodachrome - Paul Simon Parallel Universe - Chili Peppers The distance covered was more than the mile and a half of last week but it was measured in sound rather than leagues.

10,96358

8am Bikram Wimbledon: 3 left before Feb 3

steak and salad sandwich
breaded mushrooms
spaghetti and clams

porter and wine
13 st 10

11,11,6618

30 mins recline bike hills level 11

Southern fried chicken wrap
Beef borshch
Stilton

wine
13 st 11

10,10,6,229

3 x 10 150 kg leg press
3 x 10 70kg leg abductor (bad girl) machine
3 x 10 35kg leg adductor (good girl) machine (pin 4)

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 4kg l/r dumbbell shoulder rotation variations
3 x 10 25kg military press

general theme of taking it easy, avoiding bent pulls etc. to protect my bad back

blueberry and banana smoothie
club sandwich
cheese, tuna and veg casserole
sushi
chocolate bars

wine
13 st 10

And on the third day John Rested.

All by mouth

9,11,632,10

set of 10 then half set of 24kg kettlebell goblet squats before a right mid back spasm caused a rethink.

30 mins recline bike hills level 11

blueberry, banana and honey smoothie
BLT
Sri Lankan veg biriani

Guinness
13 st 9

10,11,7429

3 x 10 50kg bench
3 x 10 40kg recline bench press
3 x 10 12.5kg strict cable crossovers

30 30g kneeling cable crunches

3 x 10 25kg barbell curls
3 x 10 12kg l/r concentration curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

chicken fajita wrap
banana
spag bols
creme egg

wine
13 st 10

Same again!

One and an half. Abdullah Ibrahim for a somewhat relaxed start, AC/DC for the final sprint. (This was not what is generally considered a sprint when reviewing either Websters or Chambers!)

9,11,7429

30 mins recline bike hills level 11

sausage, potato and cauliflower

no booze
13 st 9

Mellow Miles

1.5 miles of dog shit covered pavement. I was overtaken by and old lady putting her bins out !!! Still, Battle of El Alamein and all that.

10,12,441,10

A weekend of two parties and two days off exercise. Do you see a pattern emerging?

Roast chicken Sunday lunch
Fried rice

wine
13 st 10

8,12,542,14

No training the morning after the night before.

Brazilian party food

wine
13 st 8

7,10,652,11

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

3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

30 25kg abdominal crunch machine
3 x 10 ez bar triceps extension 7.5kg each end of metal sleeved bar

blueberry, banana and honey smoothie
lentil and egg curry with rice
party food

wine
13 st 7

11,13,6?0,10

6pm Bikram Wimbledon on new 5 a month tarring: 4 left

apple, mango, peach and passion fruit juice
pasta with tomato, onion and bacon sauce
steak, Stilton, fried onion, mayo and mustard in French bread

wine
13 st 11

11-?5?1-11

3 x 10 50kg bench
3 x 10 35kg recline bench press
3 x 10 40kg pecs machine

30 30g kneeling cable crunches

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

apple, mango, peach and passion fruit juice
sausage, rice and coleslaw
take away kebab

Guinness
13 st 11

12-?5?2-10

30 mins recline bike hills level 11

salmon fishcakes with lettuce, peas and bacon
spaghetti alla carbonara with spinach and tomatoes

lager
13 st 12

10-?6?5-14

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

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 10kg l/r dumbbell triceps extension

apple and mango juice
sausage and salad baguette
salmon fishcakes with lettuce, peas and bacon

wine
13 st 10