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