Bikram 3
egg mayo, bacon and salad roll
Spanish tortilla with chorizo and broad beans
Bounty
wine
13 st 4
Wednesday, 31 July 2013
Tuesday, 30 July 2013
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
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
Monday, 29 July 2013
Sunday, 28 July 2013
1,12,14,8,10,?
30 mins recline bike hills level 11
60sec forward fold on Power Plate
chicken casserole
wine
13 st 1
60sec forward fold on Power Plate
chicken casserole
wine
13 st 1
Saturday, 27 July 2013
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
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
Friday, 26 July 2013
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
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
Thursday, 25 July 2013
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
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
Wednesday, 24 July 2013
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
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
Tuesday, 23 July 2013
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
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
Monday, 22 July 2013
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
60sec forward fold on Power Plate
Crab omelette
Pub food
Guinness and lager
13st 3
Sunday, 21 July 2013
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
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
Saturday, 20 July 2013
19,14,10,19,52
500m swimming
Chicken, bacon and lettuce baguette
Pizza
Guinness, lager and wine
13st1
Chicken, bacon and lettuce baguette
Pizza
Guinness, lager and wine
13st1
Friday, 19 July 2013
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
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
Thursday, 18 July 2013
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
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
Wednesday, 17 July 2013
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
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
Tuesday, 16 July 2013
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
chicken, mayo, mustard and tomato roll
kholrabi and salmon soup with garlic bread
wine and Gunness
13 st 9
Monday, 15 July 2013
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
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
Sunday, 14 July 2013
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
3 x 30sec forward fold on Power Plate
paella
chocolate
wine
13 st 7
Saturday, 13 July 2013
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
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
Friday, 12 July 2013
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
1 min forward fold on Power Plate
tuna, sweetcorn, cucumber and mayo sarnie
Cottage pie, peas and gravy
Wine and lager
13 st 7
Thursday, 11 July 2013
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
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
Wednesday, 10 July 2013
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
KFC Zinger burger
mushroom, chorizo, prawn and cream sauce with garlic bread
orange
Guinness and wine
13 st 8
Tuesday, 9 July 2013
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
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
Monday, 8 July 2013
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
Back in time for the last set of Murray's Wimbledon win followed by an evening of paella and wine
13 st 7
Sunday, 7 July 2013
Saturday, 6 July 2013
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
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
Friday, 5 July 2013
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
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
Thursday, 4 July 2013
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
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
Wednesday, 3 July 2013
4?,12,874-3
500m swimming
prawn, cream cheese and salad roll
marinaded chicken, sag aloo, carrot dhal and rice
wine
13 st 4
prawn, cream cheese and salad roll
marinaded chicken, sag aloo, carrot dhal and rice
wine
13 st 4
Tuesday, 2 July 2013
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
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, 1 July 2013
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!
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