-11,12,?832?

30 mins recline bike level 11

Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'
passive hanging

oat and strawberry 'bullet
KFC Zinger Tower Burger
pineapple, pea, sweetcorn, pepper and pork noodles
pork wrap

wine
12 st 13

23,11,9757,12

3 x 10 40kg incline press machine
3 x 10 50kg bench

3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 10kg concentration curls

30 25kg abdominal crunch machine
3 x 10 40kg pecs machine
3 x 10 20kg curl machine

oat and blackberry 'bullet
BLT
Cheese omelette, peas and chips

Wine
13 St 2

22,12,13,857,10

Yoga 5

fishcakes and beans

lager
13 st 2

03,13,13,?,10

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

buffet food
buffet booze

13 st 0

3,14,922?7

Thrown a Boxing Day off by life

fry up and an egg
pasty
Salmon and squash in tomato sauce
Cereal

Wine
13st 2

?3????4?

Thrown a Christmas Day off by life at John's.

??,10,922?7

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 55kg pull-down machine
10 60kg pull-down machine
10 55kg pull-down machine
10 50kg pull-down machine

30 30kg kneeling cable crunches

3 x 10 20kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

55 degrees on new hamstring flexibility machine
35 degrees left leg forward on anterior flex machine
30 degrees right leg forward on anterior flex machine

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

4?,11,5158

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

in the gym with Ben

ploughman's soft roll
duck and brocolli fried rice

wine
13 st 4

6??5159

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

30 25kg abdominal crunch machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg military press
3 x 10 30kg upright row

passive hanging
Swiss ball squats, Virasana, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

orange and melon 'bullet
leftover keema kale and rice
salmon, broccoli, chips and white sauce
pears and chickpeas (late night hunger is a terrible thing)

wine and Guinness
13 st 6

7??5159

Yoga 4

pear 'bullet
leftover chicken and leek casserole with dumplings
keema kale and rice

Guinness and wine
13 st 7

60,10,9519

yoga 3

Hoo Hing duck noodle soup with Ben
chicken and leek casserole with dumplings
orange

wine
13 st 6

40,10,94208

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

bacon roll
steak, chips and braised leeks
orange

stout and wine
13 st 4

40894106

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers

3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 18kg dumbbell preacher curls

3 x 10 40kg incline press machine
3 x 10 20kg curl machine

30 25kg abdominal crunch machine
passive hanging
50 degree hamstring flexabilty machine
their spelling not mine

carrot, courgette and Worcestershire sauce 'bullet
chicken and bean quesadilla
veg soup and cheese roll

Theakston's stout and wine
13 st 4

43,10,74106

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

banana and clementine 'bullet
leftover jerk chicken, rice 'n peas, 'slaw
chicken, mash, broccoli and gravy
Clementine and banana
quesadilla

wine
13 st 4

-23972124

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 55kg pull-down machine
10 60kg pull-down machine
trainer told me I was "cheating" so worked back up the weights
10 55kg pull-down machine
10 50kg pull-down machine

3 x 10 30kg new extension machine
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

30 30kg kneeling cable crunches

passive hanging
Swiss ball squats, Virasana, pike, back bend,torso turns and forward rolls

50 degrees on new hamstring flexibility machine

banana and clementine 'bullet
M&S hoisin duck wrap
jerk chicken, rice 'n peas, 'slaw

wine
12 st 12

22772(-1)48

30 mins recline bike level 11

passive hanging (both grips and scapular activation)
Swiss ball squats, Virasana, pike and forward rolls

banana and clementine 'bullet
bacon, mayo and tomato ketchup wrap
fishcakes and beans
quesadilla

lager and wine
13 st 2

42,11,65139

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

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

new flexibility machines

passive hanging (both grips and scapular activation)
Swiss ball squats, Virasana, pike and forward rolls

banana and clementine 'bullet
hot dog and a Guinness at rugby
beef stew and chips
quesadilla

beer and wine
13 st 4

34886549

Yoga 2 10am Wimbledon

Quesadilla
Beef stew and dumplings

Wine
13 St 3

64,10,8437,10

30 mins recline bike level 11

Clementine and mango 'bullet
cheese sandwich
lamb samosa
Tighten up Christmas do

lager, stout and wine
13 st 6

42,10,93248

passive hanging (both grips and scapular activation)
Swissball squats, Virasana and pike

12kg Turkish get ups
vertical jumps (need work)

Was due to do weights but they are replacing them and the machines in the refurb

biriani
veg soup with bacon roll

wine
13 st 4

22,10,54328

30 mins recline bike hills level 11

passive hanging (both grips and scapular activation)
Swissball squats, Virasana and pike

KFC Pulled Chicken Twister
humus and cheese rolls

Guinness and wine
13 st 2

1887436,10

3 x 10 40kg pecs machine
3 x 10 40kg incline press machine

3 x 10 ez bar preacher curls 10 kg on end of plastic sleeved bar
3 x 10 40kg press machine

3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 ez bar preacher curls 10 kg on end of plastic sleeved bar

passive hanging (both grips and scapular activation)
Swissball squats, Virasana and forward rolls (the latter for the first time since my back started playing up)

'bullet
hummus, roast pepper and feta bap
keema cabbage

wine
13 st 1

0797444,10

30 mins recline bike hills level 11

Swiss ball messin' round
passive hanging
active hang with leg raise

back still giving me gyp, but on the mend I think

Clementine, blueberry, oat and milk 'bullet
hummus, roast pepper and feta bap

G&Ts
13 st 0

498564,10

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 55kg pull-down machine
10 60kg pull-down machine
10 65kg pull-down machine
10 70kg pull-down machine
easier on the lower back you see

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

passive hanging
active hanging leg raise

Swiss ball messin' round

Clementine and apple 'bullet
bacon roll at rugby
beef stew and chips
apple

wine
13 st 4

4964259

Yoga 1.
Went on the bus for a change.
Protected my lower back; not for  change given the last few days.

apple, carrot and Clementine 'bullet
sausage roll
Beef stew
Hummus rolls

Guinness and wine
13 St 4

36984177

30 mins recline bike hills level 11

Swiss ball messin' round
passive hanging

back still giving me gyp

melon 'bullet
roast beef and onion mayo M&S roll
feta, pea and spring onion omelette with chips

wine
13 st 3

55983067

passive hanging
active hanging leg raise

3 x 10 40kg leg extensions
3 x 10 150 kg leg press
3 x 10 35kg leg adductor machine (pin 4)

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg upright row

Swiss ball messin' round

all the above done rather gingerly as my lower back is playing up

strawberry, apple and oat 'bullet
left over fried rice
canapes
vegetable soup
ice cream

stout and wine
13 st 5

7,11,81359

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

oat,apple and melon 'bullet
KFC Pulled Chicken Twister
pork, veg and egg fried rice

wine
13 st 4

45,11,54329

Yoga 5

NutriBullet
cheese, onion and mayo roll
chicken with bubble 'n squeak

wine
13 st 4

55865238

3 x 10 50kg bench
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 ez bar preacher curls 10 kg on end of plastic sleeved bar
3 x 10 ez bar curls 8.75 kg on end of metal sleeved bar

30 25kg abdominal crunch machine

passive hanging
active hanging leg raise for time

Swiss ball squats, back bend, pike, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

NutriBullet
chicken roll
chicken with bubble 'n squeak

stout and wine
13 st 5

75965159

30 mins recline bike hills level 11

chilli and rice
roast chicken and spuds with creamed parsnips

Guinness and wine
13 st 7

34,10,632,11

10 30kg pulley
10 40kg pulley
10 45kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
lower back hurt

3 x 10 50kg pulldowns

30 30kg kneeling cable crunches

3 x 10 30kg cable triceps extensions with rope
3 x 10 10kg l/r seated dumbbell triceps extension
3 x 10 16kg overhead kettlebell two handed tricep extension

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
assorted floor based stretches and movements

turkey, mushroom and cream pasts
chilli and chips

Guiness and wine
13 st 3

14,10,7526,11

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

Swiss ball squats, back bend, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Oat, pear and blueberry 'blast
Tuna, sweetcorn, chorizo and mayo roll
Chilli and chocolate

Wine
13 st 1

15,10,9526,11

3 x 10 40kg leg extensions
3 x 10 35kg leg adductor machine (pin 4)
3 x 10 150 kg leg press

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 30kg shoulder press machine

Swiss ball squats, back bend, rolls, torso turns and pike
got close to a full head stand on the pike but crashed and burned
investigative kneelin' crouchin' foldin' lungin' op'nin' bendin'
assisted brachiation, passive hanging, active hanging leg raise

Oat, pear and blueberry 'bullet
Tuna, sweetcorn and mayo roll
veg and mince with chips

lager
13 st 1

13,10,83379

12 mins mins recline bike hills level 11
machine kicked me off
8 mins mins recline bike hills level 11
machine kicked me off
10 mins mins recline bike hills level 11

Swiss ball squats, back bend, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Oat, pear and blueberry 'blast
Tuna, sweetcorn and Mayo roll
gammon with cauliflower cheese

lager
13 st 1

-15,10,7333,10

Yoga 4 6:30am Bikram Wimbledon

pear, blueberries and nuts in the 'bullet
chorizo, cheese and shallot quesadilla
veggie food at fibits

Interval G&T
wine
12 st 13

46993459

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

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

30 25kg abdominal crunch machine

Swiss ball squats, back bend, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

In the gym with Ben for the first time, though each of us worked independently

pear, blueberries and nuts in the 'bullet
Fajitas
chicken, chips and beans
chocolate bars

lager and wine
13 st 4

17,10,73519

30 mins recline bike hills level 11

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
messing about with various floor mobility drills
TRX assisted Brachiation of my own invention

chicken, lentil, spud and courgette curry
chocolate bars

Guinness and wine
13 st 1

46895337

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

3 x 10 30kg shoulder press machine
3 x 10 30kg military press
3 x 10 30kg upright row

now I know why I don't do back and shoulders on the same day most of the time

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
assorted floor based stretches and movements
TRX assisted Brachiation of my own invention

Risotto
Fajitas and chips

Lager
13 St 4

36,7,11,5446

Yoga 3 6:30am Bikram Wimbledon

corned beef quesadilla (no cheese)
tuna, leaf and tomato risotto

wine
13 st 3

54993348

passive hanging
active hanging leg raise for time

30 mins recline bike hills level 11

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
hurt my back in a head-to-knee variation

chorizo and leaf quesadilla
banana
corned beef (spud, carrot and leek) hash
apple

no booze
13 st 5

67,10,74369

3 x 10 35kg leg adductor machine (pin 4)
3 x 10 40kg leg extensions
3 x 10 150 kg leg press

3 x 10 20kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 ez bar triceps press behind neck

why did I do triceps when I should have done shoulders?

passive hanging
active hanging leg raise for time

Swiss ball squats, back bend, rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Apple and banana
Brocolli, sweetcorn and bacon chowder

No booze
13 St 6

3588418,10

24 mins recline bike hills level 11
machine kicked me off

passive hang
Swiss ball squats, shoulder rolls, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

6 mins treadmill

pork quesadilla
apple and banana
chorizo quesadilla
chocolate

wine
13 st 3

47,12,8646,10

3 x 10 12.5kg cable crossovers
3 x 10 50kg bnch
3 x 10 40kg incline press machine

3 x 10 ez bar preacher curls 15 kg on end of plastic sleeved bar
3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 20kg cable curls

passive hanging
Swiss ball squats, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

pork and sweet pepper wrap
apple and banana
turkey, carrot, spud and lentil curry
banana

lager and wine
13 st 4

The Lost Weekend: Day 2

47,12,76436

The Lost Weekend: Day 1

?7884368

30 mins recline bike hills level 11

27,10,93458

10 30kg pull down machine
10 35kg pull down machine
10 40kg pull down machine
10 45kg pull down machine
10 50kg pull down machine
10 55kg pull down machine
10 60kg pull down machine
10 65kg pull down machine
10 70kg pull down machine

30 30kg kneeling cable crunches

3 x 10 30kg cable triceps extensions with rope
3 x 10 10kg l/r seated dumbbell triceps extension
3 x 10 16kg overhead kettlebell two handed tricep extension

jerk pork, black beans with pineapple and cucumber salsa
clementine
potato, prawn and cucumber salad

lager and wine
13 st 2

63,10,54575

30 mins recline bike hills level 11

jerk pork, black beans with pineapple and cucumber salsa
prawn and veg pasta

no booze
13 st 6

07,10,54677

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 70kg leg abductor (bad girl) machine
the old jokes are the best
3 x 10 150 kg leg press

30 30kg kneeling cable crunches

3 x 10 35kg upright row
3 x 10 shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press

passive hanging
active hanging leg raise for time

Swiss ball squats, pikes, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'
squat walks

they have started renovating the gym floor today

steak and radicchio wrap (disgusting)
pear and clementine
jerk pork
fun size confectionery

wine
13 st 0

46,10,84488

passive hanging
active hanging leg raise for time

7.5 mins recline bike hills level 11
machine kicked me off
18.5 mins recline bike hills level 11
machine kicked me off
4 mins readmill

Swiss ball squats, shoulder rolls, pikes, back bend and torso turns

spud, pickle and radicchio quesadilla
Clementine and pear
steak,mushrooms and chips with pepper sauce

wine and dark ale
13 st 4

39,10,7556,10

Yoga 2 3pm Wimbledon

left over quesadillas, nachos and chicken wings

wine
13 st 3

74,10,87575

3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers
3 x 10 18kg flies

3 x 10 strict ez bar preacher curls 12.5 kg on end of plastic sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 20kg cable curls

30 30kg kneeling cable crunches

quesadillas, nachos and chicken wings
lager and wine
13 st 7

69,10,7556,10

passive hanging
active hanging leg raise for time

22.5 mins recline bike hills level 11

Swiss ball squats, shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
various squat locomotions and Swiss ball torso turns

tuna salad roll
pear
Risotto

Wine
13 St 6

3598477?

yoga 1 at 6:30pm after driving back from Cardiff

sausage and bacon roll
beef pie and green beans
sausage, chips and baked beans
slow roast tomato roll

wine
13 st 3

28,11,77368

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

3 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension

Swiss ball shoulder rolls, pikes,back bend and torso turns (google Jeff Glover)
kneelin' crouchin' foldin' lungin' op'nin' bendin'

passive hanging
active hanging leg raise for time

sausage/mustard/leaf  bread roll and a banana
Duck and chips with a leek and tomato red wine sauce

Wine
13 St 2

14,12,65788

22.5 mins recline bike hills level 11
machine kicked me off

passive hanging
active hanging leg raise for time

Swiss ball shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
various squat locomotions

orange and banana
Hungarian beef and cabbage casserole
bread 'n dripping

stout
13 st 1

77,10,5566,10

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

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 25kg shoulder press machine

passive hanging
active hanging leg raise for time

Swiss ball shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Veg dhal in a couple of small tortilla wraps
banana
Hungarian beef and cabbage casserole

lager and wine
13 st 7

34985477

30 mins recline bike hills level 11

passive hanging
active hanging leg raise for time

Swiss ball shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
various squat locomotions

lamb with leek and cabbage colcannon
orange
Malteesers

wine
13 st 3

46876779

Yoga 5 8am

Veg dhal
Chinese restaurant meal

Lager and wine
13 St 4

52,10,85588

3 x 10 10kg vertical cable crossovers
3 x 10 40kg incline press machine
3 x 10 18kg flies

passive hanging for time
active hanging leg raise for time

3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 8.75kg on end of plastic sleeved bar
3 x 10 l/5 9kg concentration curls

stability ball exercises including shoulder rolls
I am much better rolling to the right so the left needs work

quesadilla
apple
lamb and veg dhansak

Guiness and wine
13 st 5

74?84558

passive hanging
active hanging leg raise for time

30 mins recline bike hills level 11

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps

hot open chicken and mushroom sandwich
salmon, chips and salad

wine
13 st 7

72?776,10,7

10 40kg 10 50kg 10 60kg pull down machine
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 25kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 30kg triceps cable pushdowns


squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' crawlin' squat walkin'
forgot to do anything for abs

carrot and coriander soup with seeded bread roll
half an apple
pineapple fried rice

wine
13 st 7

68?87669

30 mins recline bike hills level 11

rollin'

sausage, bacon and salad roll

spag bols
wine
13 t 6

558967?5

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

30 30kg kneeling cable crunches

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

rollin'

chicken, bacon and salad wrap
coq au vin and chips

wine
13 st 5

52877766

yoga 4 8am

chorizo panini
garlic bread

wine
13 st 5

36,10,87485

10am Yoga 3

beef tacos with guacomole
steak, chips mushrooms and toms

Guinness and wine
13 st 3

36,11,89565

30 mins recline bike hills level 11

passive hanging
active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps

"spicy fishcake" wrap
pear
broccoli, corn and bacon chowder with garlic bread
fun size confectionery

wine
13 st 3

4799544

3 x 10 50kg bench
3 x 10 10kg vertical cable crossovers
3 x 10 40kg incline press machine

3 x 10 15kg cable curls
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 10kg on end of plastic sleeved bar

passive hanging for time
active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps

egg and cress mayo wrap
banana
Fish and chickpea casserole with rice
fun size confectionery

lager and wine
13 st 4

5898867?

30 mins recline bike hills level 11

active hanging
passive hanging
squat stretches

Thai massage

"spicy fishcake" wrap
pear
chicken and butternut squash cous cous
fun size confectionary

lager and wine
13 st 5

68969778

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 30kg triceps cable pushdowns
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 25kg barbell triceps extension

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk
passive hanging leg raise for time
active hanging leg raise for time

chicken, wickle and chilli jam wrap
peach
chicken, mash, broccoli and gravy

lager
13 st 6

66988778

30 mins recline bike hills level 11

active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

dhal and okra wrap
orange
cheese and chorizo omelette with actifry butternut squash

lager and wine
13 st 6

3879987

3 p.m. yoga 2

bacon roll
hot dogs
fun size chocolate bars

lager
13 st 3

46998884

No exercise as my brother John was staying with me. Strictly I could have got to the gym and back before he got up, but I didn't.

Chorizo panini
Kebab

Guinness and lager
13 St 4

448976?8

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

active hanging leg raise for time

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

an evolving squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' cross-legged stand-up session

Fish and chickpea casserole
Chicken dhansak, sag aloo and pulao rice

Lager and wine
13 St 4

38,10,9684

26 mins recline bike hills level 11

active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

orange
banana
BLT

wine
13 st 3

55,10,7877?

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

active hanging leg raise for time

3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 10kg on end of plastic sleeved bar
3 x 10 20kg barbell curls

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

tuna and broccoli pasta bake
banana
prawn and roasted veg pasta
Thai style bacon, celery, and nut fried rice

wine
13 st 5

36?76687

26 mins recline bike hills level 11
machine kicked me off

active hanging leg raise for time

4 minutes treadmill

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

steak, fried onion, mustard and mayo wrap
tuna and broccoli pasta bake
chocolate bars

wine
13 st 3

38,11,87789

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 30kg triceps cable pushdowns
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

active hanging leg raise for time
frog stand attempts
Exercise Ball Prone Leg Raise

cheese, celery and tomato wrap
banana
steak, chips, pepper sauce
Mars bar

lager and wine
13 st 3

59797958

8 a.m. 30 mins recline bike hills level 11

3 p.m. yoga 1

bacon, mayo and leaf salad wrap
coq au vin with potatoes
Mars bar

wine
13 st 5

0799758

I went on a day trip to Bletchley park yesterday. I might theoretically have got the gym at eight and made it to Euston in time for the 10:13 but it might have been tight. Thus, thrown a day off by life; the forst day off since June 1st though.

chicken and leek pie, with new spuds and mixed veg
tuna lasagna

lager and wine
13 st 0

-26,10,9955,10

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

active hanging leg raise for time

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

an evolving squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' cross-legged stand-up session

egg, veg, black bean and guacamole burrito
apple
Rice, beans, cheese

12 St 12
Wine

07,11,9647

19 mins recline bike hills level 11
machine kicked me off

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

11 minutes treadmill

pork and black bean burrito
veg frittata, baked beans and brown sauce
chocolates and nuts

wine
13 st 0

07,13,6?677

Thai massage lunchtime. Really went to work on me now I am starting to get used to it, and explained that the right hand side of my body is much stiffer than the left all the way down from my shoulder to my hamstring.

I am encouraged though and booked another session for a fortnight's time rather than three weeks.

chicken wrap
apple
pork and prawn chow mein

wine
13 st 0

08,11,6,10,758

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

3 x 10 strict ez bar preacher curls 12.5kg on end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell curls

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up
active hanging leg raise for time

apple and grapes
chicken, colcannon, gravy
chocolate

stout and wine
13 st 0

49,11,88678

30 mins recline bike hills level 11

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

quesadilla
apple
Thai chicken and spinach curry with rice

wine and lager
13 st 4

3?,11,99746

10 40kg, 10 50kg, 10 60kt vertical traction machine
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 9kg sitting l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension
3 x 10 30kg triceps cable pushdowns

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand nd cross-legged stand-up

quesadilla
chicken, cabbage and spuds

stout and wine
13 st 3

29.10.11.12.555

30 mins recline bike hills level 11

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand nd cross-legged stand-up

quesadilla
pizza

stout and wine
13 st 2

15,12,12,12,549

3 x 10 40kg leg extensions
3 x 10 150kg leg press

3 x 10 30kg military press
3 x 10 35kg upright row

an evolving squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' cross-legged stand-up session

3 x 10 35kg leg adductor machine slot 4
3 x 10 8kg l/r kettlebell bottoms-up press

active hanging leg raise for time

fish taco
mixed nuts
Fun size confectionary

Wine
13 st 1

49,12,10,11,458

30 mins recline bike hills level 11

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand (fell on my face again) and cross-legged stand-up attempts (harder first thing in the morning)

tuna, egg, and padron pepper roll
banana
vegetable fritters and bacon

wine
13 st 4

65,10,8,10,357

3 x 10 12.5kg cable crossovers
3 x 10 30kg recline press
3 x 10 40kg bench

3 x 10 strict ez bar preacher curls 12.5kg on end of plastic sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell curls

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand (fell on my face) and cross-legged stand-ups

tuna, egg, chilli pepper mayo and salsa roll
banana
prawns, broccoli and carrots in oyster sauce with egg and pea fried rice
mixed nuts

wine
13 st 6

54,12,79477

5 individual active hang leg raises

30 mins recline bike hills level 11

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts

BLT baguette
fish and broccoli soup
bread roll

lager and stout
13 st 5

54,11,11,8469

10 30kg pulley
10 35kg pulley
10 40kg pulley
gave up with bad back over stretched yesterday
3 x 10 45kg pulldown machine
10 x 40kg, 45kg, 50kg vertical traction machine


30 30kg kneeling cable crunches

3 x 10 30kg triceps cable pushdowns
3 x 10 10kg sitting l/r dumbbell triceps extension
(sitting is harder than standing)
3 x 10 20kg barbell triceps extension

a squatin' kneelin' crouchin' foldin' lungin' op'nin' bendin' session with  frog stand

chicken and salsa wrap
banana
bacon and egg quesadilla
mango

wine and stout
13 st 5

56,10,9,12,767

30 mins recline bike hills level 11
4 hanging leg raises
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts and cross-legged stand-up

chicken casserole and dumplings

stout and wine
13 st 5

56,10,10,11,344

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

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 25kg shoulder press machine

30 30kg abdominal crunch machine

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

chicken and chips
curry and rice

wine
13 st 5

53,10,10,?665

yoga 3 8am

quesadilla
orange
Corned beef omelette and baked beans

Wine
13 St 5

55,11,10,7546

30 mins recline bike hills level 11
3 hanging leg raises
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts and cross-legged stand-up

quesadilla
apple
corned beef hash and fried egg

stout and wine
13 st 5

35,11,8937?

3 x 10 50kg bench
3 x 10 30kg decline press
3 x 10 12.5kg cable crossovers

3 x 10 l/r 12kg dumbell curls
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 strict full ROM ez bar preacher curls 10kg on end of plastic sleeved bar

3 hanging leg raises
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

vegetarian sausage roll
tuna, sweetcorn and broccoli pasta bake

no booze
13 st 3

25,10,79764

30 mins recline bike hills level 11
3 hanging leg raises
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts and cross-legged stand-up

cheese and chilli quesadilla
apple
fun size confectionery

wine
13 st 2

83,11,98745

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 30kg triceps cable pushdowns
3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

a squatin' kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

cheese and chilli quesadilla
orange
prawn, kale and carrot Thai rice
apple
Maltesers

stout
13 st 8

55,10,12,10435

30 mins recline bike hills level 11
3 hanging leg raises
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts and cross-legged stand-up success (though pushed off floor with hands)

fish pie and peas
assorted improvised tortillas and quesadillas over football marathon

lager
13 st 5

4398,11,456

8 am yoga 2

cheese and padron pepper quesadilla with guacamole
pulled porl, chips and sweetcorn

lager and wine
13 st 4

20889756

9 x 10 50kg squats

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

tuna and black bean burrito
steak, green beans, beetroot and horseradish

wine
13 st 2

34,11,96557

4 hanging leg raises
still hurting from yesterday

20 mins recline bike hills level 11
machine kicked me off

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts and cross-legged stand-up success (though pushed off floor with hands)

10 mins treadmill

salmon and spinach red flannel hash
banana
KFC

wine
13 st 3

318,10,8446

8, 2 x 4 hanging leg raises
(man they are hard)

3 x 10 50kg bench
3 x 10 40kg incline bench press
3 x 10 10kg decline flyes

3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 strict full ROM ez bar preacher curls 10kg on end of plastic sleeved bar
3 x 10 20kg barbell curls

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up attempts

Thai massage

grapes
Twix
veg samosa
prawn tortilla

wine
13 st 3

34,10,99966

30 mins recline bike hills level 11

passive hang
an abbreviated kcflob session with sb's and csa's

bacon and egg roll
banana

stout and wine
13 st 3

54,11,99767

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 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up attempts

bacon and egg roll
grapes
veg and lamb biriani

lager and wine
13 st 5

Running Man

3 miles exactly including my quickest to date on the Garmin.
All good but I was a little surprised at the damage the lack of sleep and the excesses of Stella had caused!

83,11,10,12,847

30 mins recline bike hills level 11

passive hang
an abbreviated kcflob session with sb's and csa's

borcht and a bacon roll
lamb, spinach. pea and lentil biriani

wine
13 st 8

8099,12,?36

Couldn't be bothered to get up for yoga at 8am or even 10am. I hope that is not a sign of things to come.

3 x 10 40kg leg extensions
3 x 10 30kg military press
30 30kg abdominal crunch machine

3 x 10 150kg leg press
3 x 10 25kg shoulder press machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

passive hang
an abbreviated kcflob session with sb's and csa's

Borscht and cheese roll
Jerk salmon, 'slaw, rice 'n peas

Lager and wine
13 st 8

5-1,11,11,11,746

passive hang

30 mins recline bike hills level 11

an abbreviated kcflob session with sb's and csa's


KFC Pulled Chicken Twister
Bacon rolls
Twix

Wine
13 st 5

40,11,11,9558

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 30kg decline bench press

30 captain's chairs

3 x 10 strict full ROM ez bar preacher curls 10kg on end of plastic sleeved bar
3 x 10 1/r 10kg dumbbell curls
3 x 10 20kg barbell curls

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up attempts
passive hang

ham and apple rice salad
cheese and tomato omelette with baked beans

lager and wine
13 st 4

kettle

House.
Taxi.
Kettlebell.
Stella.
Whiskey.
And all my dreams, my hopes and schemes that seem so foolish now. They're possible when you are here, we'll work them out somehow...
Shield Hill springs to mind on a day of 1996 New Orleans recollection.
Undoubtedly my memory of the lyric is a little flawed - but the comment section is open to the author of the tune and the lyric for correction, Nick ?
Amazed at the memories which flood back with a look at some old pics. More memories in N'awleans to be made yet - and better memories at that!! Got to go back someday.
Soon!

71,11,8,11,788

partial weight passive hang

30 mins recline bike hills level 11

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up attempts

Thai ham, egg and veg fried rice
duck, chips, peas and cherry sauce
apple crumble

wine
13 st 7

72,11,10,9556

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
(Felt strong)

30 30kg kneeling cable crunches

3 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up attempts
partial weight passive hang

gammon and mango 'slaw roll
apple
tuna and sweetcorn chowder

wine
13 st 7

63,11,12,11,855

30 mins recline bike hills level 11
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat transitions and frog stand attemtps

pesto chicken, plum and salad wrap
apple
gammon and veg stew

lager and wine
13 st 6

Breaking In!

These daps are going to be a battle.
First 4 miles in them was uncomfortable to say the least.



Led Zeppelin helped my journey. I feel newly invigorated to the regime despite the pain I am happier today.

40,11,10,9845

9 x 10 60kg squats

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

partial weight passive hangs

chicken, mashed spuds and carrots
chicken and mango quesadilla

wine
13 st 4

Life By The Drop

Woke, dressed and ran 3 miles (felt like a long journey).
New running shoes and gel inners selected by Jazz this avo may make things a little easier as my others are well past their best before date.

You're living our dream oh you on top, my mind is achin' oh Lord it won't stop.

That's how it happens living life by the drop.

50,10,10,13,937

yoga 1 Wimbledon 8am

Fish taco with mango salsa
BBQ ribs, sweet potato and sweetcorn

Wine
13 st 5

10,2,10,12,10,665

30 mins recline bike hills level 11
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session

KFC Pulled Chicken Ultimate Burger
cod, chorizo, chick pea, tomato and spinach stew

wine
13 st 10

538,10,9775

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 10kg decline flyes

30 captain's chairs

3 x 10 ez bar preacher curls 12.5kg on end of metal sleeved bar
(Tried 15kg at first but it hurt my left thumb, which has also been playing up in Bikram standing bow pose.)
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 20kg barbell curls

partial weight passive hangs aimed at the recovery of the 'overhead reach' range (felt like the beginning of a long journey)
an evolving squat centred kneelin' crouchin' foldin' lungin' op'nin' bendin' session (felt like the middle of a long journey)

pear
banana cake
green bean, potato and salmon curry

stout and wine
13 st 5

61,11,10,10,7??

30 mins recline bike hills level 11

kneelin' crouchin' foldin' lungin' op'nin' bendin' with squat transitions

duck and plum wrap
chilli con carne and rice

wine
13 st 6

65,10,10,975

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 abdominal crunch machine

3 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

lungin' op'nin' bendin'

pork and salad wrap
keema saag and lentil rice

wine
13 st 6

Double Trouble

5.5 miles with 17 SRV tracks which I have not heard for some little time.
Slight return after a week worsened by a lack of any runs and a break in the sit up and press up and secret kettle-bell regime.
I have considered the gym in the awful weather to which we have been subjected of late but I will delay until winter sets in proper.
Strange days of late, euphoria and melancholy in good measure.
Glad to be back albeit I do fancy a brew and a cocktail!!

86,9,13,11,-?5

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

pork and pickle wrap
duck, plum sauce, mushrooms and chips

lager and wine
13 st 8

45,9,13,11,666

Thai massage

egg and bacon sarnie
salmon, green bean and spud curry with rice

wine
13 st 4

45,11,12,11,765

Yoga 4 Bikram Wimbledon

Jerk chicken and salad wrap
Chicken, mushrooms and green beans in red wine with new potatoes

Lager and wine
13 st 4

64,11,?,13,10,53

9 x 10 60kg squats

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 20kg parallel grip shoulder press machine

assorted mobility and flexibility drills

jerk chicken, mayo, lettuce and Louisiana sauce wrap
pear
Thai lamb and veg biriani

Lager and wine
13 st 6

75,10,?,10,865

22 mins recline bike hills level 11
machine kicked me off
lungin' op'nin' bendin'
8 mins recline bike hills level 11

bolognaise and lettuce wrap
banana
penne bolognaise

Stout and Guinness
13 st 7

84,9?,11,10,74

3 x 10 50kg bench
3 x 10 10kg decline flyes
3 x 10 40kg incline press

30 27.5kg kneeling cable crunches

3 x 10 1/r 12kg concentration curls
3 x 10 ez bar preacher curls 12.5kg on end of metal sleeved bar
3 x 10 ez bar curls 7.5kg on end of metal sleeved bar

kneelin' crouchin' foldin'

cheese and tomato wrap
banana
penne bolognaise

no booze
13 st 8

74,10,11,11,964

30 mins recline bike hills level 11

lungin' op'nin' bendin'

egg quessadilla
banana
carrot,courgette and spud frittata

wine
13 st 7

Fat Of The Land

Getting back in the saddle today.
4.5 miles, difficult too! The hill was implicated, we will call it a draw.
The Prodigy carried me the whole distance, they reminded me of the Cocteau Twins for some reason I cannot figure? Neither band would enjoy that comparison but there it is.
Jazz tomorrow and I may run roach park ? Or not ?

96,12,9,11,35

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 barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg abdominal crunch machine
3 x 10 30kg triceps cable pushdowns
kneelin' crouchin' foldin'

BLT wrap
Thai prawn, green bean and egg fried rice

lager
13 st 9

72,10,10,12,?65

8am Yoga 3? Bikram Wimbledon

banana
Brazillian  Barbecue

lager, wine and Brazillian cocktails
13 st 7

758,10,13,?35

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

blueberry pancakes with bacon and maple syrup
sausage, fried onion and salad wrap
peanut butter cup

wine
13 st 7

Jazz Jam

Was thinking of using the weekend for longer runs but today that would mean leaving Jazz in the house on her tod so I chose a 3 or so mile circuit as a maintenance run. Maintenance of regime and of momentum.
Broke my 1 mile and 5 k records according to Garmin.
Yesterday I arrived back and hit the Stella and the smoke as I had no plans or interests for the bank holiday weekend.
Now Jazz is here we will make and execute plans which will involve roller skates, board games and foolish impersonations of each other and of random fermement of stars.
Longer regime time tomorrow.

35,10,11,12,?35

9 x 10 60kg squats

8, 10, 12 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

lungin' op'nin' bendin'

chicken and sweetcorn quessadilla
roast veg and prawn pasta

wine
13 zt 3

45,12,11,12,?52

30 mins recline bike hills level 11

kneelin' crouchin' foldin'


BLT roll
chicken thigh with cakes made from yesterday's risotto

wine
13 st 4

Regime Change?

Core : 32,40(meant to be 38),32,32,48

Finished off in perfect sync with J J's 'Sensitive Kind'. The breaks between sets were longer than I would have hoped but not so long that the first sit up of the subsequent set was not an echo of pain.

Press : 36,40,30,24,40

Better and more painful form but still far from perfect. I will, I think, have another aspect to my regime perfecting technique and maximising muscle pain and gain.

More tomorrow but I have not yet decided upon where the regime will lead as yet.

63,11,8,11,625

3 x 10 50kg bench
3 x 10 30kg incline press
3 x 10 10kg decline flyes

3 x 10 1/r 14kg concentration curls
3 x 10 15kg preacher cable curls
3 x 10 ez bar curls 7.5kg on end of metal sleeved bar

30 captain's chairs
lungin' op'nin' bendin'

red flannel hash
tuna, tomato and basil risotto

wine
13 st 6

Carpe diem off

A day away from the office affords time for a longer and more luxurious run.

J J Cale - Troubadour
J J Cale - 5
Pearl Jam - Ten (first 5 tracks)

8.2 miles

Followed the run with 30 better form press ups. They are much more trying and testing than those of yesterday. That will need some consideration.

469,10,11,714

30 mins hills level 11 recline bike

cheese and melon roll
red flannel hash

wine
13 st 4

Better Day

The Breeze, J J Cale was part of and with my joy as I drove to work. That made it ups and downs, sit and press evening.
Great time with Jazz today too. Sparring, impersonating, improvising and being generally rather silly. That continued when I picked up Mia from her friends home and headed back west.
WWW rather than WWN here?
I am planning tomorrow as I cook and sup a light brew.


Core : 33,42,30,30,45 (that was my absolute limit, how I will get bigger numbers done next time is a matter of some concern?)

Press : 29,33,29,29,29,40 (could improve form!)

Run tomorrow seems likely.

50,10,11,11,642

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 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin'

1/2 pint of milk
cheese, leaf and onion relish in a bread roll
apple
jerk  chicken, melon salsa and fried potatoes
cheese and biscuits

lager and wine
13 st 5

Electric

Random was not on the agenda for tonight.
Regaining charge I selected Electric by The Cult and set out with my eyes open and hit the road for a 4 mile return.
Broke my 3 mile lap record and my 1 mile time record.
Back for pork and beef and coleslaw with banana ketchup.
I feel lifted.

-328,11,12,325

yoga 3 Wimbledon 5pm

Cornish pasty
lamb with chick peas and tomatoes with a port and rosemary sauce

wine
12 st 11

34,12,11,12,533

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

Calamari then calzone at Al Fornos

Lager and wine
13 st 3

349,11,13,863

9 x 10 50kg squats

8, 10, 12 30kg military press
3 x 10 30kg upright row
3 x 10 10kg l/r simultaneous Arnold presses

lungin' op'nin' bendin'

Sainsbury chicken and bacon layered salad
Fish and chips
Cheese

Wine
13 st 3

Motorvatioff

Changed or gone or both. Not sure which or why.

-14,11,11,11,572

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

kneelin' crouchin' foldin'

leftover Thai Massaman curry
Salmon Pasta Pomodoro

wine
12 st 13

Lost

Something has changed. Milton might suggest To bow and sue for grace with suppliant knee.
I changed the pattern with an increase of speed and maintenance of distance.

The Beast In Me - Johnnycake Cash
Mercenary Territory - Little Feat
For Monk - Abdullah Ibrahim
Firestarter - The Prodigy
The Waiting - Tom Petty
Sassafras Roots - Green Day
Welcome To Paradise - Green Day
Man Out Of Time - Elvis Costello
The Needle And The Damage Done - Neil Young
The Difficult Kind - Sheryl Crow

May attempt more of some description later....

3098,11,633

3 x 10 40kg pecs machine
3 x 10 35kg strict incline machine
10 10kg, 2 x 10 30kg recline press (just getting my head around the set up)

30 captain's chairs

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 ez bar curls 7.5kg on end of metal sleeved bar

lungin' op'nin' bendin'

KFC Zinger Tower burger
Thia Massaman curry

wine
13 st 3

Far From It

Back from work late after picking up the girls.
Jazz and I attempted some press ups and sit ups :

Core - 21, 27, 21, 21, 30

Press - 21, 25, 21, 21, 32

Wearing a mask to cover any pain.

15,12,9,10,852

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

cheese 'n onion melt wrap
pesto salmon and green beans with spuds

stout and wine
13 st 1

29 Black Dogs

I suspected that today might be the day that the rot set in. Couldn't let that happen so I plugged in, ignored and set out.
Tried to find Jumping Jack Flash while on the run as I was in the wind and the driving rain. To no avail so the selections were as follows :

No Time To Think - Bob Dylan
I've Got The World On A String - Sinatra
For Emily, Wherever I May Find Her - Simon & Garfunkel
On The Dunes - Donald Fagen
Gold Dust Woman - Fleetwood Mac
Kashmir - Led Zeppelin
I'm No Angel - Dido
The Post War Dream - Pink Floyd

Just over 3 miles. Not good but ok. I was, in fact, barked at by a number of chien noir!

More tomorrow, definitely.

-1,1,11,10,10,753

30 30kg abdominal crunch machine

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 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

lungin' op'nin' bendin'

pineapple juice
bacon and courgette fried rice
ribs with smoked sweetcrcorn salsa

lager and wine
12 st 13

0?99,10,753

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

raspberry and banana smoothie
Thai fish cakes with pineapple rice

wine
13 st 0

They Call Me The Breeze

Music for exercise provided by Eric Clapton & Friends in the form of the new J.J.Cale appreciation record.
The regime for press and sit ups does not cater for any plateau so I am demanded to step up beyond my level.

Core - 24, 25, 21, 21, 30

Presses - 22, 30, 20, 20, 28

A little John Mayer will do very nicely as a mellow tonic to cool down and plan the day to. I should do some work but, at the moment, I do not feel inclined.
The weekend rushes by too fast but at the same time I cannot wait to get back to it in work.

1?10,10,10,643

Yoga 2 Wimbledon at 8am

fresh melon juice
Sausage roll
banana
Cheese and onion omelette with chips

Lager and wine
13 st 1

Not On The Level

Took an early opportunity to get some done today. I have running about and planning with Jazz to do so I was out by 10am.

I did another 5 miler but it was long and arduous and felt like a longer run - it certainly took a long time.

I have plateaued or stalled but I will continue to try and hope to improve even if it is only by increments so tiny that even Aardman Animation would find them tedious. Perhaps i just need to acclimatise to this level before I can take another step up? I will lust have to see what my mind and body conjures up in terms of ability and in terms of barriers.

I may try some more exercise later but for now the cardio is done for today.

Good Luck Charm - Elvis Presley
Locked Out - Crowded House
Cracked Rear View - Hootie & The Blowfish
Suffragette City - Bowie
Resolution - Prince
Don't Stop - Fleetwood Mac
Must Have Been The Devil - Otis Spann
In A Little While - U2
Oh, Sister - Bob Dylan
So Fine - Ike & Tina
She's A Star - James
Romance In Durango - Bob Dylan
The Lady Is A Tramp - Frank
I Want To Hug You - John Lee Hooker
Dreams - Fleetwood Mac
You Got Lucky - Tom Petty & The Heartbreakers
Kettle's On - The Feeling
You Make Me Feel Like Loving You - Fleetwood Mac
Mean To Me - Crowded House

2?11,10,12,536

9 x 10 50kg squats

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

lungin' op'nin' bendin'

blueberry and apple pancake
Bacon and sweetcorn chowder

Stella
13 st 2

Friday Night Blues & Buddhism.

Had to go for a maintaining run as soon as I got back as today it would have been too easy not to bother as my tank was completely empty. I am determined and have goal, purpose and drive.

I may do a longer run or a mixture of exercises tomorrow but for tonight I did just over 3 miles and slowly at that.

Now TV, a few drinks and Jazz (Jasmine that is as opposed to the Dollar Brand I listened to on the run).

Feats Don't Fail Me Now - Little Feat
Dear Landlord - Bob Dylan
Dumb All Over - Frank Zappa (I love that track and it is the first time I have heard it in years !!)
(Meet) The Flintstones - Dirty Dozen Brass Band
One Love Stand - Little Feat
Zimbabwe - Abdullah Ibrahim
Horse To The Water - George Harrison
Goodbye Again - Dave Alvin
On A Night Like This - Bob Dylan
Fuel My Fire - The Prodigy

I accidentally found myself considering Dukkha once again today as I listened to one of its most eloquent exponents explain the theories of suffering. It was Joe Bonamassa with his album Dust Bowl. I have decided that Bonamassa, Howling Wolf, Robert Johnson, SRV and the like are experts as Blues is one path to enlightenment. Nice!

0?9,13,11,633

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

blueberry and apple pancake with maple syrup
chicken, chips and salad

wine
13 st 0

Old Dog, New Trick

Green light for Stella and smoke tonight, it has been a little while for me !
Still, it was not a cardio evening so what the hell?
Home, cooking, wash on and beers a-plenty! (As an aside, beers continuing ! and current as I type this)
New trick for this old dog in the form of :

Presses : 20, 25, 15, 15, 25 - then sundry knuckle presses done slowly and with good form but only in bunches of three as I was in pain,
Then :

Core : 21, 24, 18, 18, 30 - they were unbelievably difficult with a load on but I am driven to complete a regime so I persevered in adversity.

I would have preferred to and really wanted to enjoy a takeaway but those pleasures are for another time and they do await me so, as it is, I am drinking alone and replete in the knowledge of the joys which are to come.

Interdependent origins & dependent origination

I wrote a full and detailed post last night upon my return and I believed that I published it but following a review of Triathblog it appears I did not even save my carefully weaved stream of consciousness !!

Fill My Little World - The Feeling
You Can Depend On Me - Dexter Gordon
Change It - SRV
Join The Band - Little Feat
Kashmir - Led Zeppelin
You'll Be Mine - SRV
Time - Hootie & The Blowfish
The Rover - Led Zeppelin
Ruby's Arms - Tom Waits
The Ways Of Love - Neil Young
Mercenary Territory - Little Feat
Cold, Cold, Cold - Little Feat

The essence of my process was once again regarding the sorrow suffering and pain so as to better understand their interrelationships with all states of the five aggregates.
If one recognised the nature of sorrow or suffering one will also be able to better understand its causes.
The suffering I felt was in my legs and that stopped my considerations so instead I concentrated on motivation for the run and for my current regime in order to reach peace.
I tried out the Garmin and found that I ran exactly 4.99 miles at a very slow pace indeed ! Pleasing yet disappointing all at the same time; which ties in nicely I think ?

24,11,11,10,672

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

3 x 10 ez bar preacher curls 13.75kg each end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell curls

30 30kg kneeling cable crunches
lungin' op'nin' bendin'

sausage, potato and red pepper bake
chicken and pea egg fried rice

wine
13 st 2

-35,11,13,10,63?

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

carrot, apple and tomato juice
sushi
sausage, potato and red pepper bake

wine
12 st 11

Crafty One In The Teaming Rain

I donned an old hoodie and my water resistant jacket and hit the street in a downpour for the very first time. The Abbey, Tesco, The Hill and back thinking and listening so as to help my ignorance of discomfort.

Your So Fine -  Ike & Tina
The Best Of Everything - Tom Petty & The Heartbreakers
Train In The Distance - Paul Simon
She Came In Through The Bathroom Window - The Beatles
Passive / Aggressive - Fun Lovin' Criminals
When Did You Stop Loving Me , When Did I Stop Loving You - Marvin Gaye
Doesn't Anything Last - Fleetwood Mac
On Your Way Down - Little Feat
Come Together - The Beatles
I Wonder Who's Kissing Her Now - Harry Nilsson
Gone With The Wind - Frank Sinatra
D'yer Mak'er - Led Zeppelin
Jammin' Me - Tom Petty & The Heartbreakers
The Wild One, Forever - Tom Petty & The Heartbreakers
Rock Me Baby - Ike & Tina
Mindfields - The Prodigy

Dukkha can be considered as suffering (and pleasure) in the ordinary sense; dukkha arising out of the impermanence of things, even of a state of pleasure; and dukkha in the sense of five aggregates meaning that the “I” constituted by any individual is nothing but a totality of five aggregates (form, feeling, conception, disposition, and consciousness). In brief, whatever is non-eternal (whatever is 
subject to the law of causality) is characterised by dukkha for this is the human situation.  

-249,13,9872

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 abdominal crunch machine

10 25kg, 2 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

lungin' op'nin' bendin'

carrot, apple and tomato juice
smoked brisket, coleslaw and Louisiana sauce in a roll (Man, that's good eatin')
brisket and new spuds with a red wine and blueberry sauce

porter and wine
12 st 12

Dancing On The Edge !

My legs are still in pain from Saturday squats!!
Every time the muscles strained it looked like I was either losing balance or dancing on the edge of a ledge!

I was pleased that today was not a scheduled day for pounding the pavements.

Coer - 21, 21, 15, 15, 22

Presses - 14, 18, 14, 14, 20
After the presses I tried some prolonged balancing type presses where I would press a few inches before holding until my arms shook and I then tried the next few inches of press before holding again. Silly really but it was a new test. Now I cannot raise my arms above my head!!

Cardio tomorrow.

219?,10,7?3

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

pork fried rice
beef, pasta and salad

wine
13 st 2

Dukkha

The truth of dukkha
The origin of dukkha
The truth of cessation
The truth of the path

Baby steps for me here but my understanding of suffering was greatly highlighted by the hills and roads to the abbey and back.

Isis - Bob Dylan
Conehead - Zappa
Reno - Bruce
You Talk Too Much - Joe Jones
Start All Over Again - Van
Ay Morena - Raimundo Amador
She Talks To Angels - The Black Crowes
Oh! Darling - The Beatles
Like Lovers Do - Lloyd Cole
Untitled - R.E.M.
Old Dan Tucker - Bruce
I Am A Rock - Simon & Garfunkel
A Foggy Day - Sinatra
Beside You - Van
Tripe Face Boogie - Little Feat
Butterfly - Lloyd Cole
Let Me Put My Love Into You - AC/DC

23,11,14,11,??3

9 x 10 45kg squats same as John

3 x 10 10kg l/r simultaneous Arnold presses same as John

10 x 30, 2 x 10 35kg shoulder press machine same as John

3 x 10 8kg l/r kettlebell bottoms-up press same as John

15kg overhead squats (demonstration event) same as John

oysters same as John
take away curry same as John

lager, stout and wine same as John
13 st 2 not the same as John

Buddhism & The Black Dog

9 x 10 45kg squats same as Nick

3 x 10 10kg l/r simultaneous Arnold presses same as Nick
10 x 30, 2 x 10 35kg shoulder press machine same as Nick
3 x 10 8kg l/r kettlebell bottoms-up press same as Nick

15kg overhead squats (demonstration event) same as Nick

oysters same as Nick
take away curry same as Nick

lager, stout and wine same as Nick
Weight same as Nick when holding the 45 Kg squat bar!

63,10,14,?5?3

6:30 am Bikram Yoga

Bacon and tomato thins
Banana and clementine
BBQ

Lager
13 st 6

81,13,????-1

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

kneelin' crouchin' foldin'

cheese and tomato thins
banana and clementine
turkey, courgette, mushroom, carrots and bean sprouts with noodles

wine and stout
13 st 8

Shaping up to be a great weekend.

Friday tomorrow!

Core - 12, 15, 11, 11, 15
Pulled a muscle on right hand side just below my floating rib !
I take that as a good sign that I have a muscle to strain !

Press - 16, 17, 14, 14, 20
The final set was dreadful on form but, though I will not be able to lift my arms for the evening and morning, it was completed.

Tomorrow is a day away from training and a day of unrivaled jollity, and one to which i am looking forward with bated anticipation.

74,10,??70

3 x 10 50kg bench
3 x 10 35kg strict incline machine

3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls

30 captain's chairs
3 x 10 12kg incline flies

lungin' op'nin' bendin'
3 x 10 25kg barbell curls

egg and cress roll
banana and clementine
turkey, courgette, mushroom and carrots with rice

wine
13 st 7

Running and Standing Still

Long time out today, best part of, but not quite, 2 hours. Mostly running but some walks uphill on the return leg.
Good selection of tunes - not all random this time.

Little Girl Blue - Frank Sinatra
The Getaway - Fenton Robinson
Learning To Fly - Tom Petty & The Heartbreakers
Acaporni Colocao - Raimundo Amador
Mean Mr. Mustard - The Beatles
Enlightenment - Van Morrison
New York - U2
Idiot Wind - Bob Dylan
Elevation - U2
Helicopter - The Feeling
I'll Make Love To You Anytime - J. J. Cale
Born Of Frustration - James
Hello, I Love You - The Doors
I Want You - Elvis Costello
Wild About You Baby - Joe Bonamassa
Harder Than Your Husband - Zappa
Sick Again - Led Zeppelin
Tokyo Storm Warning - Elvis Costello
Bombin' The L. - Fun Lovin' Criminals
Stairway To Heaven - Zeppelin
The Loner - Neil Young

86,10,10,8,10,?3

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

Fixed Firm Pose on an aerobics step

quesadilla
banana and clementine
Irish stew

wine
13 st 8

Keep Your Eyes On The Prize And Hold On

I did nothing on the 28th, off birthday.

There is much on my mind at the moment so I decided to seek the serenity and find an ice green rock pool I searched for in my id as I ran.

Shorter run but I did try and make it ever so slightly faster and more painful. I think it was 45 minutes but I would only be able to guess the distance. No need for guessing any more thanks to the Garmin ( which I failed to charge !).

Once - Pearl Jam
Stormy Monday - Little Milton
In My Command - Crowded House
Your Own Worst Enemy - Springsteen
One Night - Elvis Presley
Like A Soldier - Johnny Cash
Release - Pearl Jam
Society Pages - Zappa
Grace - U2
Eyes On The Prize - Bruce
Don't Look Back - Madness

I ache but I am still driven. Hoping that I can keep up the improvement. I am looking forward to Friday immensely !

64,11,12,87?

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 27.5kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 12kg l/r dumbbell triceps extension

lungin' op'nin' bendin'

qessidilla
mixed sea food and mixed veg red Thai curry with rice noodles

lager and wine
13 st 6

81,12,14,8,10,?

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

Gregg's vegetable pasty
Burger King bacon double cheeseburger

lager and wine
13 st 8

82?,13,8723

Yoga 4 Wimbledon at 8am

hot dog and chips
veg biryani

lager
13 st 8

Sit up then sit down

I cracked the seal on my first Stella early yesterday afternoon and washed the repeatedly filled glass shortly before midnight. No running for me today but that was as scheduled as today is one for the other side of my regime.
I was told that I had lost weight yesterday, today I will put some shape to that.

Sit ups - 9, 12, 9, 9, 9, 10

Press ups - 14,16,12,12,17

Mark the Butcher has a hog roast at the Valley in Bishopston later today so Den and I will join him to assist and then while away the afternoon quaffing in the Gower.
I feel like the black dog is upon me a little today but the afternoon will be nice in the sunshine and my two are back with me tomorrow.

Laissez Les Temps Rouler

Day off yesterday due to a distinct lack of time after work and after a trip to Mark the Butcher to pick up my own recipe ( albeit Pitt Cue Co copied and pimped ) which, of course involved a beer.
Ran the Abbey and back using a fairly direct route.
I have face timed Mia and Jazz, now a trip to the market, the off licence and I can relax with several cans for the rest of the afternoon and evening and night!

Seeing Things - The Black Crowes
Harlem Shuffle - Bob & Earl
Crime of the Century - Supertramp
My Little Empire - Manic Street Preachers
Hey Bbay - J. J. Cale
High Times - Del Amitri
She Doesn't Have To Shave - Squeeze
How Sweet It Is - Marvyn Gaye
Long Time Commin' - Bruce Springsteen
Dixie Chicken - Little Feat
Stop Watching Your Enemies - KoKo Taylor
Texas Twister - Little Feat
Sara - Bob Dylan

86?,13,8733

3 x 10 40kg leg extensions
3 x 10 150kg leg press

10 35kg, 2 x 10 30kg military press
did the 35 by mistake but I think I will move up to it next time
3 x 10 30kg upright row

30 30kg abdominal crunch machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

courgette, pea and citrus risotto

wine
13 st 8

86?,12,8632

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

fruit and veg juice
tuna mayo baguette
steak and chips with basil butter

wine and lager
13 st 8

Correr Cuesta Arriba Solo

A day away from the office which holds nothing for me at the moment. I had consumed a vat of Stella alone while pacing and puffing last night and into the early hours.
I had promised to hit the road this morning and I did so though the first 200 yards were very, very difficult as my leg muscles were warming to the task rather than stagnating in Stella.
Ended up with a long run - Pontardawe, The Abbey, Hill Road (ouch !), back to base. I was drenched!

Green Onions - Booker T. & The MG's
Highway Patrolman - Springsteen
I'm Ready - Steve Windwood
Angel Eyes - Sinatra
A Fool In Love - Ike & Tina
Dust My Blues - Elmore James
Well Did You Evah? - Frank & Dean
Froggie Went A Courtin - Springsteen
The Fletcher Memorial Home - Pink Floyd
Shallow Grave - Leftfield
Butter Cookie (Keep Me There) - Fleetwood Mac
Violin Concerto In G Minor, Op. 8/2, RV 315, "The Four Seasons" (Summer). 1. Allegro Non Molto - Vivaldi
Land Ho - Supertramp
My Life - Dido
You Got Me On So Bad - J.  J. Cale
The Boxer - Simon & Garfunkel
Old Folk's Boogie - Little Feat
Save The Children - Marvin Gaye (skipped this after a couple of minutes as it is shyte !)
Give It Away - Red Hot Chili Peppers
The First Time - U2
The Business - Madness

After a rest and a shower I popped out to get ingredients for a home styled Bbq House sausage and then spent some time weighing and cutting and creating. Mark was leaving the shop early so there will be a delay in manufacture but I am anticipating splendour! We chatted long enough to organise a beer or two later but not too heavy as it is a school night - we shall just have to see about that!!

84?,10,9632

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

30 captain's chairs

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 25kg barbell

lungin' op'nin' bendin'

fruit and veg juice
duck, cucumber and spring onion wraps with cherry sauce
ducks, spuds, courgettes and cherry sauce

Guinness and wine
13 st 8

Sad Times

....indeed!
No training today. Liver and kidney exercise with Stella (my personal trainer!)
Redoubled tomorrow when I have a day off to contemplate, butcher and improve!
In my mind I will be the thirteenth knight on a quest for betterment and improvemment.

43?,12,11,633

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

chicken, spuds, broad bean and chorizo sauce

wine

13 st 4

Laissez Faire Leadership Style

In the spirit of devolved decision making I, the worker, have assumed and utilised a right and power to decide to be thrown a day off by life.
That said, a commodity and artifact should retain worth so I may recant and get on with week two of the press up regime after a cold beer or two and Piano Sonata No. 14 in C-Sharp Minor, Op. 27, No. 2, "Moonlight": I. Adagio sostenuto.
Mmmm, that's nice Max!!

14
14
10  - Franz Schubert - Ave Maria
10
15 - must remember to breathe as it feels as though my eyes may pop out !
Franz Liszt - La Campanella.

Right, enough of this affected nonsence! Steve Earle - Galway Girl - lets see where I am taken from here....

Exercise done and I, once again, feel better and righteous !

PostScript of where I started to went...

Julian Sas (highly underrated)
David Gray
Ray LaMontagne
T-Rex
George Harrison
David Bowie
Jack Johnson - Hope

...springs eternal until tomorrow when I will be lifted.

93?,15,11,731

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 27.5kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 12kg l/r dumbbell triceps extension

Fixed Firm Pose on an aerobics step

fresh veg juice
seafood paella
chicken , spuds, broad bean and chorizo sauce

wine and lager
13 st 9

Extending Above The Terrian

Though it did not feature the run was up a long and winding road and somehow was uphill all the way round even though it started and finished in the same spot. M. C. Esher would have been chuffed with the route and he would be my choice for cartographer!

Ashes To Ashes - Bowie
It's A Lonesome Old Town - Sinatra
Hole In The River - Crowded House
It's Raining Again - Supertrmp (2x)
First Thing Wrong - Squeeze
Mumbling Word - Jo Bonamassa
Barn Burning - Dave Alvin
Trouble Man ( Seven ) - Marvin Gaye
Turn You Inside-Out - R.E.M.
Open All Night - Springsteen
All Blues - Rebirth Brass Band
Talk to Him - Squeeze
Freedom - David Gray

I ache. Its' a lonesome old town was a torch song I cannot recall having heard before - Frank can certainly deliver!

i have a new Kettlebell side to the training but that will have to be for another day as now I notice it is approaching Ale O'Clock !!

748,13,8711

Yoga 3 Wimbledon at 10am

fish paella

lager
13 st 7

A. Flew

A little under 3 miles by way of upkeep. In order to retain the tautologic rhetoric it would be fair to assert that no true Welshman would call that a run!

Bye Bye Blackbird - Miles Davis

Is Your Love In Vain? - Bob Dylan

Revolution - Stereophonics

I Want You - Squeeze

To Ramona - Bob Dylan

Mary Had A Little Lamb - Stevie Ray Vaughan & Double Trouble

My Favourite Mistake - Sheryl Crow

Up and down

11,15,9,9,15

Hard Core
9,9,6,6,8

Sit ups are very new and very difficult for me. A 'challenge nonpareil' but worthwhile. I am now moving like a scarecrow and feeling like a tin man!
Off licence and a drift to Kansas is my recourse.

719,14,10,19,52

30 mins recline bike hills level 11

lungin' op'nin' bendin'

Barbecue
Stella

13 st 7

49,8,14,773

3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 30kg abdominal crunch machine
3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

carrot, apple and ginger juice
baked bean, bacon and egg wrap
cherries
Clementine
pollock, broad beans, rice and chorizo

wine and Guinness
13 st 4

The Anthropotic Coincidence

I have learned a great deal this last week, the very least of which is The Bare Plural, which I now think of in terms of an informal fallacy.

In honour of that I present a more random running list.

Distant Son - Crowded House
Brown Eyed Girl - Van
The "in" Crowd - Ramsey Lewis
Love Lifted Me - Kenny Rogers
Song For The Asking - Simon & Garfunkel
It's Only Natural - Crowded House
Polythene Pam - The Beatles
Perfect Day - Lou Reed
Bus Station - Dave Alvin
Kodachrome - Paul Simon
Hangin' On A Limb - Neil Young
Harvest - Neil Young
I Love You, Suzanne - Lou Reed
Backstreets - Bruce Springsteen
Groom's Still Waiting At The Altar - Bob Dylan
Black Magic Woman / Gypsy -Santana
(The Angels Wanna Wear My) Red Shoes - Elvis Costello
You Ain't Livin' Until You're Lovin' - Marvin Gaye & Tammi Tirrell

A tiny anthropotic coincidence would link Red Shoes with L. Frank Baum, or would that be retrocausality....discuss.

Anyway - I have had a run today and I feel better for it.

Clubber, what is your prediction for the night?

I was in exquisite and developing agony today! Shoulders, the tops of my arms and triceps were deafening in their screams to be rested and to allow my arms to lay lank at at my side.
I was an aimless spinning drum with no rotation and dread at the thought of the afternoon and the weekend.
I made a covenant and bound myself so upon my return, and under criticism of a few barbed but ultimately dispensable comments I tried to ignore the fact that I could not raise my hands in defence or to blow my nose and tried to ignore.
10
12
8
8
12
I had tears in my eyes at the end.
I am out of shape and can verge upon the feeling of my sinews ripping. Much has got to change as I am actually embarrassed at and for myself. Improvement is on the way.....I hope.
The silver lining was that my arms were so numbed when I finished that the pain was manageable so I took advantage of the range and had a shave !
Now I will do a few more light reps with a bottle opener and a verdant field of bottled Stella.

86,11,14,673

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

spud, bacon and pea tortilla with hot sauce and salad leaves
tortilla with baked beans

lager and stout
13 st 8

Moebius Band

A shorter run restricted by time and ability. The route I take, regardless of which way I turn reminds me of the Moebius strip, well today it did.

You Upset Me Baby - B. B. King
The Battle Of Evermore - Zeppelin
Left Overs - Bonamassa
Love Is A Long Road - Tom Petty & The Heartbreakers
Play Dead - Bjork & David Arnold
Real Real Gone - Van
Ocean - Lou Reed
Coney Island Baby - Lou Reed
Bron-Tr-Aur - Zeppelin
This Is Hip - John Lee Hooker
Here With Me - Dido

Wholistic Theory dictates that the significance of each of the songs in my random song lists can only really be appreciated or understood in terms of their individual contribution to the significance of the whole list and thus the run and, by extrapolation, my life. That means that each individual song must be epistemologically prior ?

On that note I think I need a drink.

What Goes Up...

On the way to 100 press ups. I cannot see the Ton actually happening as I am attempting good form for each press and slow on the downbeat but the regime is a goal in itself at the very least.

10
12
7
7
10

I was shaking at the end of the last sets and locking my arms would have looked comedic if anyone was gazing. Down and Shaken? Seems to me like an opportunity and a title for some authentic and melancholy Blues.

676,10,12,753?

3 x 10 15kg cable crossovers
3 x 10 50kg bench
3 x 10 35kg strict incline machine

30 captain's chairs

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell

lungin' op'nin' bendin'

beetroot and carrot juice
lamb, quinoa and spinach wrap
banana
Clementine
spag bols

wine
13 st 6

798,12,8741

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

bacon and leaf wrap
banana
clementine
salmon baked with beetroot and ginger served with new spuds and creamed spinach

wine
13 st 7

Abbey Road

Beautiful Day - U2
Don't Cry Sister - J. J. Cale
Cherry - J. J. Cale
Same Old Saturday Night - Frank Sinatra
Will It Go Round In Circles - Paul Weller & Jools Holland (Listened to that Twice !)
Get Your Filthy Hands Off My Desert - Pink Floyd
Countermoon - Donald Fagen
Jumbo Go Away - Frank Zappa
So Quiet In Here - Van Morrison
Hot Stuff - The Rolling Stones
Miss Sarajevo - U2
Caribbean Wind - Bob Dylan
You Make Loving Fun - Fleetwood Mac
Helpless - Neil Young
I Want To Vanish - Elvis Costello
Wednesday Morning, 3 a.m. - Simon & Garfunkel
Still Crazy After All These Years- Paul Simon

I am going to be in a lot of pain tomorrow as I pushed it far too hard. I have endured worse so tomorrow will be without consequence. Crucifixion's a doddle! At least you are out in the fresh air!

678,13,964-2

3 x 10 50kg vertical traction machine
3 x 10 50kg pulldown machine
3 x 10 60kg pulley

30 30kg kneeling cable crunches

3 x 10 27.5kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

lungin' op'nin' bendin'

Southern fried chicken, red pepper and lettuce roll
banana
clementine
lamb, green pepper and rice

lager and stout
13 st 6

778,14,9,55-1

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

quesidilla
poached salmon, spuds and spinach
chocolate

lager
13 st 7

889,15,10,35-3

Yoga 2 Wimbledon at 8am

Bodean`s mixed platter
prawn pasta
banana

lager and wine
13 st 8

679,15,10,47-2

3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 30kg abdominal crunch machine
3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

tuna and cucumber roll
sorta Spanish sausage, spud and pepper casserole

Guinness and wine
13 st 6

468,15,935-1

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

kneelin' crouchin' foldin' lungin' op'nin' bendin'

apple, carrot and ginger juice
all day brekkie wrap
lamb, spus and courgette curry with rice

wine
13 st 4

78,11,12,844-2

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

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 25kg barbell

30 30kg captain's chairs

bacon, feta,leaf and relish wrap
spag bols

wine
13 st 7

29,10,12,96?-1

24 mins recline bike hills level 11
machine kicked me off
6 mins rowing

kneelin' crouchin' foldin'

jerk salmon and salad wrap
another jerk salmon and salad wrap (I'd cooked a curry but seem to have been too traumatised by Germany thrashing Brazil, as I watched drinking wine, to boil up some rice and eat it)

wine (see above)
13 st 2

57,11,14,8751

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 abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 12kg l/r dumbbell triceps extension

chicken, bacon, mushroom, mayo wrap
feta, quinoa, and grape salad wrap

lager and wine
13 st 5

9?12,13,883-2

Yoga 1 Wimbeldon at 8am

chicken, mushroom and courgette rice
chicken, chips and green leaves

lager
13 st 9

6?10,13,11,74-2

8 mins recline bike hills level 11
machine kicked me off
12 mins treadmill
10 mins rowing

burrito
smoke chicken with new spud salad

lager
13 st 6

81,12,14,974-2

30 27.5kg kneeling cable crunches

3 x 10 40kg leg extensions
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

chicken, sweetcorn and mayo rolls
sausage, mushroom and cassava casserole

wine
13 st 8

93,10,14,684-3

25 mins recline bike hills level 11
machine kicked me off

kneelin' crouchin' foldin' lungin' op'nin' bendin'

chicken hash
sausage, bacon,egg, beans mushrooms and chips.

stout and wine
13 st 9

Churches, Chip Shops & Cointreau - Epilogue

L'Esprit D'Orange Harmonie.
.......cum marmalade!!!!

Churches & Chip Shops

What is This Thing - Frank Sinatra
Toussaint L'Overture - Santana
St. Judy's Comet - Paul Simon
Houses of The Holy - Led Zep
Rescue Me - Fontella Bass
Think About It - Fleetwood Mac
Mrs. McGrath - Bruce Springsteen
Hearts and Bones - Paul Simon
This is the Day - The The
Black Dog - Led Zep
Islands in the Stream - Kenny & Dolly
Melody of love - Frank Sinatra
Youth of 1,000 Summers - Van Morrison

Tough on the hills, quite frankly Paul Simon fails to inspire on an uphill struggle!
There were a few episodes of fast walking as opposed to slow running.
Now a cool bow, a hot shower and an attempt to invent a recipe ( which i will not commit to paper ) for a caramelised red onion and red wine chutney, cum relish, cum jam for my artisan provinder collection.

44?,12,874-3

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

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell

30 30kg captain's chairs

Pulled pork, cassava chips, mango and chilli 'slaw
wine
13 st 4

212,14,9470

30 mins recline bike hills level 11

kneelin' crouchin' foldin' lungin' op'nin' bendin'

chicken and sweetcorn sarnie
apple
chicken nachos

wine
13 st 2

43,12,14,9470

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 abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin'

bacon and egg sarnie
ploughman's sub
chicken, mash, peas and gravy

wine and Guinness
13 st 4

83,10,13,700

30 mins recline bike hills level 11

pulled pork and mayo sarnie
bacon sarnie

Guinness and lager
13 st 8

42,11,15,9721

3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)
3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 Captain's chair

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 l/r 10kg Arnold press

Leftover curry
Sausage sandwich
Pulled pork, slaw and chips

Wine
13 st 4

32,11,16,?27-1

30 mins recline bike hills level 11

McD breakfast
Fish 'n chips
Curry

Wine
13st 3

41,11,15,7530

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

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 20kg barbell

30 30kg kneeling cable crunches
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Cheese and ham sarnie
lamb, tomatoes and chick peas

no booze
13 st 4

63,12,14,842-1

30 mins recline bike hills level 11

tuna and cucumber sarnie
banana
paella
ice cream

wine
13 t 6

65,12,12,964-1

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 30kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin' lungin' op'nin' bendin'

chilli and rice
poached egg with bubble 'n squeak cakes
chocolate

lager and wine
13 st 6