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