Swimmingly

Swimming while Ben had his lesson
chilli and rice
2 glasses of red, 2 Stellas
85.9kg

Fit Day

3 sets of 30kg MRCq's as time was limited.

tuna and sweetcorn baguette
tortilla and chilli con carne
6 Stellas 2 glasses of red
86.2kg

A Balanced Diet

5 sets of 25kg MRCq's.
bacon sarnie
Promax meal bar
chotizo and tortilla
1 Stella, 1 Red, 1 White
85.5kg

Wasting Away

2 hours Muay Thai
mackerel fillets in tomato sauce on toast
ham, cheese, lettuce and pickle sarnies and an apple
grapes
toast and jam
2 Stellas and a red
85.0kg

The hills go on forever

12 km hills level 11 recline exercise bike
bacon rolls
corned beef, potato, carrot and cabbage hash
red
87.2kg

Making the Weight

3x8 85kg deadlifts
3x8 85kg squats
3x10 40kg incline bench presses
3x10 40kg bent over barbell rows
3x10 12kg simultaneous dumbbell incline curls
3x10 12kg dumbbell lying triceps extensions
3x10 incline sit ups.


bacon, eggs and toast
spicy lamb with vegetable fried rice
cheese and ham sarnies and sausage rolls
3 Stellas, 1 glass red, 3 Fosters
no scales on tour

Fission

12 km hills level 11 recline exercise bike

tuna and sweetcorn baguette
fish 'n chips
no booze
86.3kg

Muchness

Half an hour swim while Ben had his lesson
Commonwealth Cafe Big Breakfast
much pizza and much red wine at Ollie and Andy's
86kg

Too Hot To Handle

5 sets of 25kg MRCq's.

Burger King Angry Double Whopper
Sichuan banquet
2 Kronenbourgs, 1 white, 3 Stellas
87.2kg

Heavin' can wait

5 sets of 25kg MRCq's.

(I can't help but think that that the MRCq is approaching the ideal exercise set for a desk jockey; the fact that the last half of it is done with a barbell on your shoulders all the time must be great for posture and scapular stabilisation for example. I'm tempted to tweak it again by putting some trunk twists between the "good mornings" and the lunges (MRCq II?), but that can wait.)



BLT baguette
sweet potato and salmon fishcakes with red pepper salsa
jam on toast
2 reds
85.4kg

Monty !

1.5 Km treadmill warm up at 10Kmh.
3 sets couture-q at 30Kg followed by all I could manage of a 4th set at 40Kg.
20 Minutes recline cycle interval training level 10.
Several sets of 5 dumbbell clean and press @ 22kg.
Several sets of rapid dumbbell curls @ 14 Kg.
Swim and a steam !

Hungarian Goulash
Vegetable Pilaf
Cheese and ham toastie
Some Pringles and 2 Reds !!

Punch Drunk

12 km hills level 11 recline exercise bike (circs conspiring against getting to Muay Thai)
chips, bacon, eggs and beans
keema veg and brown rice
3 Stellas
86.8kg

Arms and the Man

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 12kg simultaneous dumbbell incline curls
3x10 12kg dumbbell lying triceps extensions
3x10 incline sit ups.

fried egg sarnie
toasted tea cake with jam
2 piece KFC meal with coleslaw and orange juice
chicken and olive pasta
grapes
5 Stellas
86.2kg

Play your cardios right

12 km hills level 11 exercise bike.

chicken biriani
chicken and aprocot tagine with couscous
3 stellas
86.1kg

MRCq

5 sets of 25kg MRCq's.
(The MRC is now the MRCq, which means instead of just resting between sets you do standing quadriceps stretches left foot in right hand after the first set, left in right after the second etc.)

ham salad baguette
roast chicken with roast med veggies
one and a half whites
85.9kg

Stretch

5 sets of 25kg MRCs.
quadriceps stretches

BLT baguette
chicken dhansak, sag aloo, pulao rice
2 Kronenbourgs, 1 Cobra, 3 Stellas
86.5kg

Haute

Still suffering from the excesses of the 40 I failed to manage a couture session and plumped for a little cycle ride.
Disgruntled I headed off to that place of solace and succor - the pub !

Once there, cradled in the warmth of old friends company ( both liquid and human ) things did not look too bleak. I even sorted the Christmas roast for this year and I am more than pleased with the plan.

4 Duck Breasts stuffed inside a boned out chicken which is, in turn, stuffed inside a boned out turkey. The turkey will still have legs and wings and tips so that when it is correctly trussed it will look like a traditional roast bird. I think you will agree that this centerpiece for the table will be more than spectacular !

Less than 40

5 sets of 25kg MRCs.
steak, chips, onion rings and pepper sauce
cottage pie
lots of lager
84.9kg

Spa instead of sparring

25 mins swimming alternating breast stroke, crawl, and back stroke
10 mins sauna

porridge
egg mayonnaise rolls with tomato and red pepper relish, galaxy bar
cottage pie with extra veggies
2 reds, 1 Stella
85.4kg

Ever Decreasing

1x 40Kg, 2x 30Kg and 1x 25Kg Couture - Lunges reduced to 5 per leg.

I was almost in tears with the exhaustion which ensued !

Few beers, some grub and perhaps the moving pictures tonight will be my reward.

The Hills Have Thighs

12 km hills level 11 exercise bike.(Still giving my shoulder a rest).


breakfast: remains of tuna pasta
lunch: ham, cheese and pickle baguette
dinner: bangers, mash, peas, onion gravy
2 Stellas, 1 red
85.2kg

The Booze and I

No workout as I rested my shoulder
bacon and mushrooms on toast
tuna and sweetcorn pasta
no booze
85kg

Shoulder the Burden

12 km hills level 11 exercise bike
30 roundhouse kicks on heavy bag

breakfast: sausage sarnie
lunch: spicy lamb and vegetable fried rice.
dinner: crisps and 5 lagers

My right shoulder is killing me this morning, so no weights, Muay Thai or swimming until that is sorted.

4 Days and 3 Curry Houses

5x 25kg MRCs.
20 heavy bag roundhouse kicks
BLT baguette
Twickenham Beer Festival
Curry
No scales on tour

Pain delay

I will hit the gym after work today - my plan is a heavy couture with a little cardio then a soak and a steam before making the evening my very own !

Kipping

3x10 70kg deadlifts
3x10 80kg squats
1x10 40kg incline bench presses
2x10 60kg bench presses
3x10 50kg bent over barbell rows
10-10-6-4 "kipping" pull ups
3x10 25kg shoulder presses

bacon and egg baguette
Nihari and naan
2 Stellas
86.2kg

Same again, landlord

12 km hills level 11 exercise bike
morning: nihari
lunchtime: egg mayonnaise baguette
evening: pub and curry (again)
86kg

Local

5x 25kg MRCs.
20 heavy bag roundhouse kicks
ham cheese and pineapple baguette
Dinner at the local curry house
an evening's lager at the local pub
85.9kg

Couture but More

Lunchtime torture - The Hybrid 3x at 30Kg 1x at 35 Kg. I was in agony on the last set and it seemed to last an age. My back was aching this morning !

Apres work I lounged in the sauna and Jacuzzi - I could not face any cardio.

Steak pie for lunch - Fresh Sea Bass and boiled pots for tea. (The 5lb Bass was caught at Hunts Bay on Sunday morning ! Nice !)

By the way that is a packet of Nihari in my pocket and I am glad to see you !!

Junk Food

Muay Thai Class
Double Angy Whopper
Pringles
4 Stellas, half a white
84.5kg

Red or Dead

20 minutes bike - hills - level 10.

Tuna rolls and a selection of bakes, pasties and slices. A day or entertainment with clients - Stella and Bottle after bottle of red !
One of the most gruesome drinks I have had in some time - I may have done more training but I have little recollection of the end of festivities !

no scales on eyes

Standard Cardiff 5k, but walked up the hill.


ham roll
bacon rolls
roast beef, potatoes, carrots, sprouts, peas and gravy
yogurt
tuna and sweetcorn pasta sauce
grapes
6 Stellas
86.2kg

Back to Basics

Standard Cardiff 5k for the first time in a while.

Bacon Rolls
Lasagna
Caribbean Chicken
4 Stellas
no scales on tour

no scales on tour

3x10 70kg deadlifts
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 70kg squats
3x10 "kipping" pull ups
3x10 25kg shoulder presses

bacon sarnie and orange juice
cheese and onion baguette
pork pie
lasagne
1 glass white
no scales on tour

Couture Touture !!

3 rounds with a 30Kg Couture - this took me to a rather swift and agonising exhaustion.
This was followed by a blasting of the pythons!
5 each side 20Kg concentration curls was followed by a modified recline curl using the 20Kg dumbbells. By that stage 20Kg was beyond me so I sat forcing against gravity on 3 occasions of a 20 second duration, followed by a single concentration curl on each arm !

Tuna crunch rolls x 2, pears x 2, booze and more booze (the voyage of my life being bound in shallows and in miseries), tortellini in botched, drunken, carbonara sauce.

A tide in the affairs of men

30 mins swim while Ben had his lesson
scrambled egg on toast
sushi
pasta with ham, pea and cream sauce
grapes
2 Stellas, half a white
85.7kg

Spaghetti Arms

20 Minutes recline cycle hills level 10 - 10 Km
Concentration Curls 3 lots of 3 each arm with 24 Kg Dumbell, then 2 lots of 5 with an 18Kg Bell.
I am considering building some arms where this sphagetti hangs from my shoulders.

Pear, banana, Chicken and chilli noodles with sweetcorn,Lamb dinner, scotch egg and a handful of cherry tomato's.

Roped In

6 lots of 2 mins skipping followed by 2 mins 10kg dumbbell curls. (The curls should have been heavy bag work, but someone was on it.)


tuna, sweetcorn and salad baguette
pasta with ham, pea and cream sauce
1 Stella, 1 white
86.6kg

Traverse

Bacon Sub, Chicken Chowder,apple, banana, pot of wholegrain yoghurt, chicken stuffed with pate in a mellow yet spicy cream sauce, cauliflower cheese.

At the pain shop I :

ran 3k at 10Km p.h.,
suffered thurough 3 rounds of Couture with 30Kg bar ( had to drop the lunges in the final round ),
Ski 15 minute X-trainer - Hills level 10.

My legs are fantastically painful when I walk down the stairs but other than that I am surviving. Endorphine city here I come !

Have a rice day

5x 25kg MRCs.

lamb curry and rice
vegetable biriani
6 Kronenbourgs
86.3kg

Garbled

exercise bike: 12 km hills level 11

ham, cheese and pickle baguette
kebab
pre and post theatre beers
86.6kg

Bacon, egg and mayonnaise deli sub
Chicken with XO sauce and fried rice
Beef Stew with veg and mash
Muller corner ( not recommended )

Last night I returned to the gym for my post couture cool down - 2k run, 15 minutes cycle, hill, level 10, followed by some curls and a one off rep of the couture using 2x 18Kg dumbbells.

Couture

The Couture was completed successfully for the first time today ! 8 reps, 5 laps, all with 25Kg on a bar !

I feel worn out but I will re attend later for a more relaxed swim and some easy aerobic work.

I hope this is the week I find myself returning to the endorphins !

Randy C Again

5x 20kg MRCB sets.
20 heavy bag round house kicks
SMR
10x16inch box jumps
Fruit and nut muesli
cheese, olives and grapes
large chicken kebab
6 Kronenbourgs
87kg

Clean and Jerk Pork

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 60kg bent over barbell rows
8-8-8-6 pull ups
3x10 25kg shoulder presses
100 roundhouse kicks on heavy bag
5,000m rowing
Commonwealth Cafe Big Breakfast
Ting'n Ting Jerk Pork and Coleslaw
Sweet potato, sweetcorn and chorizo hash
7 Stellas
85.7kg

Alright (For Fighting)

2 hours Muay Thai as I am otherwise engaged next Monday
chilli and rice
tuna pasta
2 Stellas, 1 red
85.6kg

Pud

I had all good intentions -but they amounte to naught !

I blame a lack of vehicular transport and a hunger for booze.

I was all set to go to the gym - I had a lift organised to take me there but due to a lack of concentration and some chat I was ultimately dropped off at the house. I coule have taken Jo's car to the gym but I noticed a fridge full of suds and the rest is history !

Boozing in the house led to a trip to the Masons for a most acceptable steak and kidney pud with all the trimmings (the trimmings to which I refer are, of course, served in glasses rather than on a platter!)

Gym tonight !

Free Stylee

30 mins freestyle while Ben had his swimming lesson
corned beef, sweet potato and vegetable hash, melon, grapes
2 glasses red, 4 Stellas
86kg

Wine and food

I have done the Couture in the kitchen recently with the heaviest items I could manage - 2ltr bottles, chairs even children last night. Children worked nicely - everything else just serves to keep one supple and improve muscle memory.

I will be back at the gym tonight and if I am very good I will treat myself to a libation thereafter !!

Evening All

12 km exercise bike hills level 11
SMR back of legs

fruit and nut muesli
mongolian barbecue
an evening out worth of lager
86kg

Haute couture

5 sets of 25kg Modified Randy Couture Barbell Workout.

Quad stretches (on the theory that the Good Mornings and Romanian Deadlifts stretched my hamstrings already).


keema peas, dhal and rice
2 Stellas
85.5kg

In Brief

2 hours Muay Thai
BLT baguette
scotch egg
chicken and chips
marmite on toast
6 Stellas
84.9kg

Knees up

I actually had a swim last night - a float has been more my routine of late.
Arriving at the Glamorgan I was still too exhausted from the Couture to engage in any gym work so I headed off for a steam to ease my aching bones. By this stage my right knee was paining me more than somewhat and I shunned any impact training.

Guilty from weekends of excess I gritted my teeth and hopped into the pool. I only attempted breast stroke for I will need to hone my skills and resistance for freestyle and I did not wish to reinforce my bad habits.

Ended up swimming 700m - though this was really not against the clock.

My knee is aching like billio today and my schedule will make any exercise awkward as I am here there and everywhere; besides which my car hire expires today so I may be minister with no transport !

The agony and the extasy

Couture training at lunchtime.

2 sets at 30 Kg followed by 2 at 20 Kg which I attempted to carry out at the speed of sound in order that the pain would be brought to an end more quickly.

This was followed by a loaf in the jacuzzi waters.

I have realise that it was not the 10K which ruined my legs last week, rather it was the lunge and squat sets Mr Couture dictates !

I will head back to the gym after work tonight and do something a tad less demanding - perhaps a X-train or some cycling ?

Making Up

3x10 70kg deadlifts
3x10 70kg squats
3x10 40kg incline bench presses
3x10 50kg bent over barbell rows
7-8-8-7 pull ups
3x10 10kg behind shoulder presses
3x10 incline sit ups with twists


5,000m rowing
brief stretch


breakfast: hash browns, bacon and beans
lunch: chicken and roast med veg salad
dinner: keema peas, dhal and rice
booze: 3 Stellas, one red
weight: 86.6kg

Don't talk to me about life

Thrown a day off as I intended to train while Ben and a friend Muay Thai'd but Kru Johnny didn't turn up; bummer as I could have trained in Virgin as Ben had a friend who would have been in Club V.

breakfast: eggs, beans, hash browns
dinner: tuna pasta
booze: 4 Stellas, one red
weight: 86kg

Not Impressed

25kg barbell, 5 sets of:
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat x8
Romanian Deadlift x8
constant activity barbell in hand all the time
1 minute rest.


That is to say the Randy Couture barbell workout but as I upped the weight from last time I just didn't feel strong enough to press behind my neck and just did squats instead of squat push presses.


Breakfast: cheese on toast
dinner: chicken, pea and egg stir fried rice
booze: a watching rugby of Stella
weight: 85.6kg

You Booze - You lose !

Days of aching and tightness in both legs have precluded me from any exertion whatsoever !
The cumulative effect of the 10K and the tuesday lunges !

Thursday was the first day I could have even attempted exercise - as it happens I was looking forward to it - never happened.

Guinness as soon as I walked into the kitchen was followed by a few of its kin before I adjourned to the boozer !

I will definitely go today !

Wet

Swimming during Ben's lesson

breakfast: remains of last night's kebab
lunch: lamb and potato curry and rice
dinner: KFC bacon double cheeseburger meal
booze: 2 stellas
weight: 86.1kg

Cross Eyes (Dot Tees)

30 mins cross trainer hills level 15; brief stretch.


breakfast: egg mayonnaise, ham and relish on ciabatta
lunch: bacon and blue cheese baguette
dinner: kebab
booze: 3 Kronenbourgs, 3 Stellas
weight: 85.7kg

Randy Couture barbell workout

20kg barbell, 5 sets of:
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Romainian Deadlift x8
constant activity barbell in hand all the time
1 minute rest.

breakfast: mixed vegetabel frittata
dinner: spinach, mushroom and turkey curry with brown rice
boose: 2 whites, 1 Stella
weight: 84.5kg

Intense

High intensity training - as suggested by Nick as a useful tool for the kitbag.

I actually carried out the routine incorrectly.

30Kg barbell for appetisers and entree, two 12kg dumbbells for dessert.

All in groups of 8 with the weight never leaving the hand, bent rows, upright rows, press, good mornin', lunges, clean and jerk (not really part of the schedule but similar), deadlift.

Legs agonisingly painful afterwards; Even after a 5 minute steam and a 5 minute soak in a cold outdoor swimming pool.

Fuel was coffee by the gallon, chilli noodles with chicken, vegatable wrap, chicken wrap, chunk of cheese, several glasses of red ( lecture after work ), craving vitiating fray bentos pie (I know! but taste memory occasionally needs to be refreshed and, quite frankly, it was most acceptable !),

Guinness, this time in a group of 10 with the glass never leaving my hand.

Weary

Mince beef and onion slice
Guinness
Plantation platter and all the trimmings

exercise - driving, drinking, bowling and mentally preparing to join Nick in the high intensity regime he contemplates !

Put the box in another box

2 hours Muay Thai


brekky: egg, ham and pea fried rice
dinner: salmon, sweet potato and courgettes
booze: 4 Stellas
weight: 84.7kg

Fun Run is an Oxymoron

Swansea 10 km race and fun run.

breakfast: bacon sarnies
dinner: spag bols
booze: 3 Stellas
weight: 85.5kg

Prepped and ready

Friday - Guinness at chez, Stella with Steve, Back to Black for the whole evening in the Farmers. Zafran for a rather delicious Ruby ( Lotus root - never had it before. I understand that it is related to the water lilly - delicious ! ).

Saturday - Pasty and curry for breakfast - a jaunt around town and Tesco's then Claudio's for a wonderful BBQ, Bonfire and Peroni ( Actually I took it pretty easy in honour of the 10k )That was 3 - midnight - all in all ideal preparation !

Sunday - brekky - omelet and curry ( actually they go very well together ) - Swansea Bay 10K followed by a relax and a cheeky one or two over the weeks worth of ironing !

The Day Before

30 mins rowing 5,531m
stretching

breakfast: hash browns, fried egg, ham
lunch: spicy lamb and vegetable fried rice
dinner: steak, mushrooms, red pepper and baked spud followed by cheese and biscuits
booze: 3 Stellas
weight: no scales on tour

Pressed for time

breakfast: fruit and nut muesli with yogurt
dinner: pasta with bolognaise sauce
3 Stellas
84.5kg

3x10 70kg deadlifts
3x10 80kg squats
3x10 60kg bench presses
3x10 pull ups with 5kg assist
3x10 40kg bent over barbell rows
3x10 20kg shoulder presses
3x10 incline sit ups with twists
stretch

Water Baby

half an hour front crawl while Benny had his lesson
breakfast: fruit and nut muesli with yogurt
lunch: chicken with rice and mango chutney
dinner: chicken and grapes
booze: 1 glass white, 3 Stellas
weight: 84.4kg

Aleing and Failing

I fully intended to go to the gym last night - I failed!
Instead I Ale'd.
I wonder if I will finish the 10k ? Hope so, if I do I do not thing McWirter brothers would need to be informed.
( In their honour I drank Guinness last night ! )

No train - weight gain

Tuesday and Wednesday apathy towards the exercise routine - rest being so important if I am to be in peak condition for the 10K !!!
I will go to the gym today before my usual Thursday night excess - Wales are playing Japan and the boozer beckons !

I am still 15 Stones !

Cyclone

3x10 60 kg bench presses
3x10 70kg deadlifts
3x10 80 kg squats
3x10 40kg bent over barbell rows
3x10 pull ups with 10kg assist
3x10 20kg shoulder presses
3x10 incline sit ups with twists
stretch
fruit and nut muesli with yogurt
pack of three sandwiches
bolognaise and garlic bread
2 white wines
84.8kg

On the Box

lunch: KFC sweet chilli chicken bites

dinner: turkey, mushroom and spinach curry with brown rice

booze: 2 Stellas, white wine

weight: 84.9kg

4x5 box jumps
20 mins exercise bike hills level 11
2,000m rowing
stretches

Hither and Yon

A morning stuck in a borrowed car in the chaos that was the M4. Ultimately I never made it as far as Newport because of a fatal accident which closed the road for the best part of 12 hours.
Garage on the way back to pick up items from my own fatally wounded motor.
Suffice it to say that I started work late - very late.

Wholemeal rolls with tuna washed down with a handful of cherry toms.

After work I cadged a lift to the gym.

5km X-Trainer followed by 20 minutes on the Bike ( level 10 Hills ), steam, sauna and a soak in the cooling pool.

Chinese chicken and vegetables, Yung Chow rice, Chinese style roast pork. All eaten replacing cutlery with Walkers Sensations Prawn Crackers.
Tirimisu ice cream (for good measure !)

TLAs

2 hours Muay Thai after three weeks off (holiday, ill, work). I was hopeless doing flying knees towards the end. I think that I will have to add some Gym Jones style box jumps in training to get a bit bouncier.

breakfast: potato, onion and yellow pepper tortilla
lunch: chicken shish kebab
tea: potato, onion and yellow pepper tortilla
dinner: bolognaise sauce - no pasta
booze: 4 Stellas
weight: 85.5kg

Weekend Away

Friday included a detox at lunchtime and a proper swim after work before an evening of festivities. The first festival was in the Adelphi, the second in the Treetops.

The effect of the over indulgence in the carnival atmosphere required further detox and swimming on Saturday morning which allowed purification in readiness for the Wales v Australia tussle and an evening of fancy dress barn dance action.

Sunday was a write off for all exercise - though I did challenge all comers at Wii Sports ( and generally lost to all comers too ).

That was before I smashed into a stone and debris on the M4 and ripped the guts out of the underside of my car !

Loaded

3x10 70kg deadlifts
3x10 70 kg squats
3x10 50 kg bench presses
3x10 pull ups with 10kg assist
3x10 4okg bent over barbell rows
3x10 20kg shoulder presses
3x10 incline sit ups with twists

breakfast: hash browns, beans and bacon
lunch: spag bol
booze: 2 Stellas, red wine
weight: 85.6kg

BBQ

20 mins treadmill 10 km/h
20 mins cross trainer hills level 11
brunch: pack of three sandwiches
lunch/dinner: as much as you eat at a barbecue
booze: as much as you drink at a barbecue
weight: 85.5kg

Never Get Out of the Boat

30 mins rowing
6km recline bike hills level 11
stretching


breakfast: baked beans and hash browns, fresh carrot and tomato juice
lunch: tuna and sweetcorn baguette
dinner: chicken, baked potato, green pepper
booze: 3 Stellas, red wine
weight: 85.5kg

Back to life..

...Back to reality, back to a monstrous drinking schedule in the Welcome Inn and The Barn.

Swiss Muesli

5Km Treadmill - once again a shade under 30 minutes.
Float in the pool for a cool ( essential at lunctime when one has to re-don a pink shirt )

2x Scotch eggs

20 min recline cycle - 10 Km. 30 x deadlifts @ 60Kg. dunk in pool.

Gammon and egg with chips and peas ( pub style )

Too many Stella's to keep track of !!
My head hurts !

Rest for the Wicked

Thrown yet another day off by life as Ben's swimming teacher was away.

breakfast: soda farl, roast tomatoes, sausages and carrot juice
lunch: ploughman's baguette
dinner: bolognaise pasta
supper: soda farl, sausages, hard boiled eggs, relish
booze: 6 Stellas and a glass of red
weight: 85.9kg

Weight Your Turn

2 days weights is a row as Pete wanted to train with me and was all cardio'd out.

3x10 60kg Bench Press (last rep of last set spotted)
3x10 45kg Upper Back Machine
3x10 150kg Leg Press
3x10 Swiss Ball Sit Ups
3x10 10kg Concentration Curls each arm
3x10 10kg Dumbbell Shrugs
shoulder, hamstring and calf stretches


lunch: chilli con carne and rice
dinner: sausages, mash, peas and onion gravy
booze: a few glasses of red
weight: 85.6kg

The recommended 5 a day

5Km and 5 Meals ( one for each of my belly's )

Tuna and cheddar sarnie ( home made bread of course ! )

Lunchtime ( only time today )
5Km treadmill - a shade under 30 minutes
Dip in the pool to cool.

2 apples, 1 banana, 1 pear, 2x small pork pies, cheese and ham sarnie, rolled leg of lamb steaks with sprouts, carrots and potatoes.

I am still 15 stone and I still require ankle supports !

Hard Days Night

Panic is starting to set in about the 10K - I am miles behind in any training schedule. Oh well, no rest for the wicked ! I will have to redouble my efforts !
No running today as I have decided that I need ankle supports if I am to run any significant distance. After all I am still over 15 stones !!

Poached eggs on home made Ciabatta, Ready brek

Lunchtimer
10 minutes rowing - Concept II - level 10 - 3350m
20x 18Kg dumbell clean and press
Cool in the Pool

Apple, banana, pear, plum.

Apres
10 Km recline cycle - Hills Level 10
3x10 36Kg military press
4x5 18 Kg clean and press
20 minutes X-Trainer - Interval Hills - level 10
cool in the pool

Stilton on toast
Lasagne
Pringles

Left in the Lurch

10-10-5-5 70kg deadlifts (weak left grip again)
3x10 70kg squats
3x10 50kg bench presses
3x10 40kg upright rows
3x10 25kg shoulder presses
3x10 50kg lats pull downs
3x10 incline sit ups with twists

lunch: cannelloni and garlic bread
dinner: kebab
booze: 5 Kronenbourgs
weight: 85.5kg

Halfway up the stairs

Despite a burning urge to sack activity and head for the couch I did manage to drag myself to the gym last night.

5Km treadmill followed by a cool in the pool and the briefest of steams.

Despite a warm down my ankles and feet are aching like mad, I wonder if I will suffer with shin splints if I continue to concentrate on running ?

I was fuelled by Ready Brek, about 20 cherry tomatoes, chilli noodles, Lasagne and a selection of cheeses.

Rowing

30 mins rowing; about five and a half thousand metres. Wasn't paying precise attention to the distance. Stretching. Can't do Muay Thai at night due to entertaining duties.

breakfast: BLT Baguette
dinner: beef and onion pie and chips
weight: 85.5kg
bppze: 5 Kronenbourgs

Weight Up

3x10 60kg bench press
3x10 40kg upright row
3x10 70kg squats3x10 10kg assisted pull ups
3x10 20kg shoulder presses3
x10 40kg curls
3x10 incline sit ups with twists

bacon, tomato and mayonnaise baguette
pasta with bolognaise sauce
5 Stellas, 1 red
86kg

The importance of being

Friday training included a lunchtime swim and a post work 3km run with a 20 minute X-Trainer cooldown.
The scene was thus set for the opening match of the Rugby World Cup. Fuel was Stella and Curry.

Saturday was a no training scenario the Fuel was Guinness and Pasta.

Sunday was a return to the gym. 12Km Hills Cycle ride followed by 6Km treadmill. My plan had been to watch the 1st half of the Wales v Canada game while running and the second half in the bar. I got the kick off time wrong so I ran for longer than I meant too waiting for the game to commence !

Fuel was egg on toast, BBQ food at Mark The Butchers washed back with a few gallons of Guinness !

Back in Harness

20 mins treadmill 9.5 km/h
6km recline exercise bike hills level 11
2000 m rowing
3-4-5-6-7-8 70kg deadlifts
SMR


breakfast: sardines in a pitta
dinner: chorizo and green pepper fried rice
booze: 3 beers
weight: 86kg

Wasted

I fully intended to hit the gym before the rugby last night but went to the pub with Mark and Paul instead. A new label "Wasted" is born.

breakfast: sardines in a pitta
lunch; chicken and mixed veg
dinner: chicken and rice
booze: 3 lagers, 2 red wines
weight: 85.1kg

At Swim-Two-Birds

Thrown a day off exercise by life, as I intended to swim while Ben had his lesson then found out that lessons don't start until next Thursday.


breakfast: courgette frittata and chorizo
lunch: chicken salad baguette
dinner: chicken and coleslaw
booze: 7 440ml Stellas
weight: 84.8kg

-273.15 degrees C.

I too was thrown a day off exercise yesterday. Not by the vicissitudes of life as in your case but rather by the vicissitudes of my fascination with alcohol and tobacco !

I felt that the appropriate cure for a day couped up in a stuffy, if not generously proportioned, office was an ice cold brew. Obviously my car thought exactly the same and rather than take me to the gym it took me back home to my icy, if not generously proportioned, beer fridge ( the one in the kitchen rather than the one in the garage ).

The rest is history.

I must endevour to go to the gym in the day today. The RWC starts showing on ITV1 tonight and if I get caught up in that before exercise is attempted I fear the worst !

By the way, do you recall my nagging feeling yesterday, I was nagged by 3 pepperami and a meat feast pizza ( what a day for vitamins that was !).

Yestardays food for thought - Rolled oats with a dried fruit compote, Pyttipanna and 2 fried eggs.

Dependancy Syndrome

I did no exercise yesterday. On the plus side I had a no booze day - so given my recent regime, overall it was a most healthy 24 hours !

Fuel was just about enough to launch the shuttle into a geostationary orbit !
Rolled oats with two bananas, Tuna roll, buffet of various sandwiches, sausage rolls, bhaji, samosas, wraps, chicken, crisps, cake etc...( you know the sort of thing ), pork pies x3, 1Lb St Agur cheese ( eaten in various ways - sarnies, crackers, on pringles, on sliced chicken, on sliced ham and straight off the knife ) Fried field mushrooms with garlic, red pepper and leeks, two fillet steaks with buttered baked potato, ciabatta bread with marmite and a caramel and chocolate magnum.

I apologise if I have omitted anything from that list - nagging feeling that I have missed something out along the line ?

Can't wait to get to the gym after work so I can hop onto the scales and see how much weight I have lost !

At the bar

I found out a couple of weeks ago, but failed to record it here, that the metal sleeved bars in the gym weigh 20kg and the plastic sleeved variety weight ten. So now at least I know how much I'm lifting.



3x10 60kg bench press, 3x10 40 kg upright rows, 3x10 pull ups with 10kg assist, 10-10-6-4 70kg deadlifts (left hand grip gave way on penultimate set, should always do deadlifts first if I can), 3x10 incline sit ups with twists, 3x10 10kg dumbell Arnold presses each shoulder, 3x10 150kg leg presses.

lunch: tuna and sweetcord baguette
dinner: jerk chicken, brown rice and coleslaw
booze: 6 Stellas
weight: 85kg

Lemsip

I should really have been running yesterday with the Swansea 10k coming up so soon, but I would have been rasping given the cold I've got; 12km exercise bike hills level 11 had to substitute.


breakfast: lemsip
lunch: lemsip
dinner: industrial quantities of bolognaise sause and courgettes
booze: 2 red wines, 4 IPAs
weight: 85.6kg

Ninety Five and a Quarter !

I cannot decide if my motivation is shame, desire, guilt, embarrassment or the pursuit of an achievable goal ? Perhaps my motivational factors juggle priority, I wonder what outcome they will persuade me to achieve. Who knows ? and let's be quite candid, who cares ?!

I went to the house of pain once again last night - I hope the habit remains this time around.

I elected to reward dedication with a fairly easy bout.

12Km recline cycle maintaining a heart rate around 145bpm - took exactly 20 minutes.
10x assisted pull ups, 30x 35Kg deadlifts, 20x 35Kg military presses, 30x 16Kg dumbbell curl, clean and presses.
Quick Jacuzzi and a cool down leaning against the wall in the pool occasionally kicking my feet.

Fuel was a Tuna roll, a cheese and bacon sarnie, a bowl of chilli noodles, several bowls of JB's Byriani concoction and a banana. (5 a day sir ? I think not !)

Sickie

I was hoping to get back to Muay Thai last night after a week of R&R, but I came back from Wales with the mother of all colds and regardless of my ability actually to take part I don't think anyone would have relished being drenched in my phlegm while working with me. Today therefore a new Triathblog label "sickie" is born. On the bright side I suppose this shows how disgustingly healthy I am most of the time.

Yesterday's Fuel:
breakfast: bacon roll
lunch: fish pie
dinner: chip shop chicken curry and chips
booze: 4 Stellas
weight: 84.9kg

Muscle memory

Until this morning I was unaware that Muscle Memory could relate to recalling the pain of fatigue. A sensation I have not experienced for the best part of 4 months !!

Most frustrating is the apparent lack of exercise which is now required to cause such pain !

2K treadmill and some futile resistance before a soak in the jacuzzi and a steam. The whole shooting match from entering the hallowed portal and exiting same was under an hour !

Fuel - Tuna and sweetcorn rolls (x2), Pyttipanna, Bacon wrapped pate stuffed chicken breast in cream, Rice 'n diced (vegetables).

Slowly and Surely

I returned to sports yesterday. Steam, sauna and a short swim. I am a physical wreck !
The Rocky theme tune is now my ringtone and all 6 DVD's are lined up on top of the TV !
By the end of the week I may even be ready for my first viewing of 300 !
Yesterday's Fuel
Roast pork hash
Sausage Baps
Several bowls of salad
Plantation Platter

Stella - Innumerable ! But only one Bow

The booze situation at the moment requires attention !