I'm back

A kilogram heavier and thoroughly rested after nearly a week off. I will get back in the swing of things this week then try really hard to move up a gear in the new year.

88.0kg

I'm off

2x10 1x5 65kg bench
1x5 2x8 85kg dead
3 captain's chair, dip, chin ups complex sets of 10 each
3x10 25kg overhead cable pulls
muesli
pizza
keema veg
87kg
1 red

Kebab Rehab

25 mins recline exercise bike hills level 11
roundhouse stretches


muesli
kebab
2 Kronenbourgs, 2 Carlsbergs
85.7kg

Going through the motions

3x (10 dips, 10 pull ups, 10 Captain's chair) complex
1x10 & 2x5 62.5kg bench presses
3 x 10 10kg Cable Crossovers
3 x 10 10 kg Two Arm Cable Curls
3x10 25kg overhead cable extensions
3x 5 30kg barbell curls


mixed vegetable frittata
tuna and grapes
steak, mushrooms and broccoli
5 Stellas, 1 Red
85.9kg

Eleventy One

5 sets of 25kg MRCq's (the 30kg bar was in use)
roundhouse stretches
10,000m rowing

tuna baguette
cheese and apple
1 glass red, 2 Stellas
85.9kg

Round the Houses

15 mins hills level 11 recline exercise bike
5000m rowing
20 mins hills level 11 recline exercise bike
roundhouse stretches

Haleem
ham, sweetcorn and red pepper pasta bake
fish and chips
plenty lager
86.9kg

Chesty Glamorgan

6 x 5 90kg deadlifts
3 x 10 90kg squats
3x 10 dips
3 x 10 16kg incline dumbell bench presses
3 x 10 60kg bench presses
3 x 8 45kg EZ-bar preacher curls
3 x 10 25kg overhead cable extensions


Commonwealth Cafe Big Breakfast
protein bar
ham, sweetcorn and red pepper pasta bake
one and a half reds
87kg

Red Meat

5 sets of 30kg MRCq's
muesli
KFC Cajun burger
prawns with sweet chilli sauce, steak and mashed spuds
1 bitter, 2 Stellas, much red
86.2kg

Water Weblogged

Swimming while Ben had his last lesson of the term.
muesli
ploughman's baguette
pizza and salad
chicken biriani
red and white
86.8kg

Rosey Nosey

30 mins hills level 11 recline exercise bike
roundhouse stretches

haleem
chicken and grapes
king prawn, chicken curry pulao rice
pints of Bateman's Rosey Nosey, Winter Warmer, Heineken, Cobra and Stella
86.2kg

Weights for no man

It is Christmas - almost. I have done no training for months, I am as fat as a Lord Emsworth's pig and I have been on the sauce constantly for at least a month without notable exception.
Still, it is Christmas and I am not out until 1.00pm today !

All white on the night

2 x 8, 1 x 7 65kg Bench Press
3 x10 dips

3 x 10kg overhead squats
3 x 20 kg front squats
(focusing on technique; shoes off, wide overhead grip and widish stance feet with pointing slightly outwards seems to be the charm)

3 x 10 chin ups
3 x 10 25kg overhead cable extensions

haleem
Protein Bar
chicken and brocoli with chilli infused olive oil
apple
2 whites
85.5kg

Dry Thai

Muay Thai
2 eggs, 2 sausage, chips, beans
apple, banana
chicken leg
no booze
85.4kg

CUI

30 mins recline exercise bike, hills level 11
roundhouse stretches
toast
booze and food at two Christmas party buffets
more toast and marmite
86.0kg

All new

An hour unstructured weights trying heavy lifts and new things like overhead squats and hang cleans.

sausages and mushrooms
ham and grapes
chicken and bread
86.6kg
6 stellas

Weak end

5 sets of 30kg MRCq's
muesli
tuna and sweetcorn baguette
chili and rice
2 Stellas
86.6kg

Right again

The NNB was too sniffly to swim yesterday so I was prudent to have biked 30 mins hills level 11 and stretched in the morning.

BLT baguette
sushi
bolognese pasta
chilli
1 red, 1 stella
87kg

Gym Membership

I didn't get to train yesterday due to a combination of putting a conference call with Chicago together, revising a bid to a deadline, unexpected NNB duties, and a social engagement to watch Newcastle play Arsenal in the pub with The Profit Burglar, though I've been this morning in case my plan to swim while Ben has his lesson this afternoon goes awry.
BLT baguette baked sweet potato with chicken,
kidney beans, mayo and hot sauce
lager and pok scratchings in the pub
red wine
86.6kg

Stella Performance

3x10 100kg squats
4 sets of 30kg MRCq's
3 x 10 25kg overhead cable extensions

musli
tuna and salad baguette
scotch egg
7 Stellas
86.2kg

Going gets tough

Evening Muay Thai session

muesli
tuna and salad baguette
scotch egg
chicken, rice and veggies
2 Stellas
87.3kg

Chest and Arms

3 x 10 62.5kg Bench Press
3 x 10 40kg EZ Preacher Curls
3 x 10 10kg Cable Crossovers
3 x 10 10 kg Two Arm Cable Curls
3 x 10 Dips
3 x 10 Pull Ups

Muesli
Protein Bar
Red Beef Curry and Noodles
Pork, Carrot and Apple Pasta Sauce
An afternoon of Stella
87.0kg

Gadgrind

30 mins recline exercise bike hills level 11
stretching


mushrooms, bacon and egg
pork, carrot and apple pasta sauce
cheese and tomato sandwich
turkey, sweet potato, cauliflower cheese
3 Stellas, 1 white
86.8kg

What an omelotto I've gotto

3x (10 dips, 10 pull ups, 10 Captain's chair) complex
4 sets of 30kg MRCq's (with Olympic bar for the first time).


breakfast: sausages and Spanish omelette
lunch: sausages and Spanish omelette
dinner: tuna steak and roast onions, courgettes, peppers, and tomatoes
1 red, 1 white, 2 Stellas
85.6kg

Swimming Dry

Swam while Ben had his lesson
sausages and Spanish omelette
double whopper meal with orange juice
no booze
85.8kg

Kick Off

hills level 11 recline exercise bike till it kicked me off at 33 mins
tuna baguette
kebab
3 Kronenbourgs, 3 Stellas
86.6kg

I'm back

3x (10 dips, 10 pull ups, 10 Captain's chair) complex
4 sets of 30kg MRCq's.

tuna and salad baguette
chicken with potatoes and carrots
6 Stellas
86.8kh

Busy doing nothing

Too busy and stressed for exercise yesterday. At least it hasn't happened before.
tuna and sweetcorn baguette
potato, carrot and onion corned beef hash.
2 Stellas, 2 Kronenbourgs, 1 Red
86.1kg

The Restive Season

Couldn't fit any exercise in around the NNB.
Pizza
chicken and chips
1 Red, 1 Stella
86.5kg

at home

12 km hills lvl 11 bike
Noodles & veg
Scotch egg
Bolognese
1 red, 3 stellas
87.5kg

Making it Up

10 x 1 100kg deadlift pull ups
3x (10 dips, 10 pull ups, 10 Captain's chair) complex
10x25kg overhead cable extensions
10 x 50 punch combinations on heavy bag

chicken and bacon baguette
chicken and mushroom pie and chips
1 Stella
86.8kg

Terrible Twos

5 sets of 30kg MRCq's.
Swimming while Ben had his lesson
Egg Mayonnaise baguette
pork pie
fried rice with ham
3 glasses red, 4 Stellas
86.9kg

Three Two

12 km hills level 11 recline exercise bike (though the resistance seemed to go down three quarters of the way through as it did on Sunday). I'll try the other machine next.
back of legs SMR
ham with rice 'n peas
cheese and pickle baguette
chilli con carne
England v Croatia in the pub worth of booze
86.5kg

Pork Barrel

5 sets of 30kg MRCq's. (Very hard on top of a catch up weekend and Thai boxing the night before.)
roast pork & coleslaw
ProteinPlus PowerBar
tuna & sweetcorn pizza
roast pork
3 Stellas
86.6kg

Sit Ups Aplenty

2 hours Muay Thai
mushrooms, bacon, beans and toast
lamb shawarma
roast pork
4 Stellas
85.9kg

Caught Up

3x10 pull ups
3x10 dips
3x10 Captain's chair
3x10 20kg dumbbell bench press
10x150kg, 10x160kg, 10x170kg pyramid set leg extensions

9km recline exercise bike level 11

bolognese pasta
grapes
3 Stellas, 3 Fullers London Porter in the Mad Hatter
86.0kg

Ketchup

3x8 85kg deadlifts
3x10 85kg squats
3x10 60kg bench presses
3x10 50kg bent over barbell rows
3x10 kipping pull ups
10x20kg, 10x22.5kg, 10x25kg overhead cable extensions

12 km hills level 11 recline exercise bike

chicken, rice and broccoli
jerk chicken, rice 'n peas, coleslaw
2 reds
86.1kg

Oh my Friends, be warned by me

If you get the chance to train lunchtime take it, or Mark might ask you if you fancy a cheeky pint after work, one thing will lead to another, and next thing you know life will have thrown you another rest day.

baked beans and black pudding on toast
lamb curry and rice
chip shop chicken curry and chips
grapes
chocolate muffin
5 Kronenbourgs
86.6kg

Arrest

Thrown a day off by life as the NNB wouldn't swim
2 sausages and a fried egg in a wholemeal roll
Ploughman's Baguette
chicken, rice and broccoli
3 glasses red, 2 Stellas
87.1kg

30kg

5 sets of 30kg MRCq's.

BLT baguette
ProteinPlus PowerBar
Beef Goulash Soup, Crispy Roast Duck with Red Cabbage, Hungarian Potatoes and Apple Sauce
3 Kronenbourgs, 2 Stellas, half a red
87kg

Spag Bols

5 sets of 25kg MRCq's. (It is time to go up to 30kg)

sausage, tomato, black pudding, wholemeal roll
ProteinPlus PowerBar
Spag Bols
4 Kronrnbourgs, 1 red
86.1kg

Krabi Krabong

2 hours Muay Thai
weetabix
tuna and sweetcorn baguette
chicken burger
5 Stellas
85.5kg

Virgin on the Ridiculous

The Virgin Gym's kids club having decided not to open on Sundays, I had to try and train at home with the New Ninja Bomber yesterday. (What on earth is the point of paying for children's membership if they close the only facility apart from the swimming pool that is available to them?)

Thus we both did:

2 mins skipping
30 press ups
2 mins skipping
30 sit ups
2 mins skipping
30 squats
2 mins skipping.

It ain't much bit it gets your heart beating and I was pretty impressed with his efforts. We went to the park after to shoot some hoops and kick a ball around.

sausage, egg mayonnaise, and relish in a wholemeal roll
spag bolls
chicken dinner at friends'
white wine worth of dinner above
86.1kg

Catch Up

3x8 85kg deadlifts
3x8 85kg squats
3x10 60kg bench presses
3x10 40kg bent over barbell rows
3x10 12kg dumbbell curls
3x10 incline sit ups.

chicken stir fried chinese style with cabbage plus noodles
steak with onions, mushrooms, tomatoes, and a wholemeal roll
4 Stellas, half a red
86kg

DUI

30 mins hills level 11 exercise bike after drinking. Very odd feeling.
chicken 'n chips
grapes
4 stellas
84.7kg

Remiss

I have been remiss in my dedication to fitness recently - that said, I do have a good excuse. Alcoholism !

Examples of this are plentiful, here are a few :
Friday - Food, Booze and friends in the house
Saturday - Calzaghe Kessler
Sunday - Afternoon pub crawl
Monday - Fireworks, BBQ, Peroni/ Stella haze.
Tuesday - The Barn
Wednesday - Reading carriage sales ( Out from 7.00 am til 2.00 am )
Thursday - Boxing evening straight from work ( Enzo was there !! Nice touch I thought !)
Today - Wedding bash in Bridgend

That is one week, a somewhat expensive week, but a most pleasing selection of excursions.

I will be back in the Gym with religious dedication soon - watch this space !

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