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