Interlude

Time was fleeting so exercise was swift. Lunchtime, dinnertime and suppertime was not so fleeting !

25 Minutes Treadmill - 3.5Km
3 x 24 Kg Dumbbell Lungeless Coutures

Ham and cheese rolls
2x apples
2x bananas
Plum Tomato and Basil soup
Pork Pie
Sausage Butty
Cadbury's Caramel
Star Bar
Several Just Brazils
Chicken Cardomon Korma with Steamed Basmati Rice and Peshwari Naan

By some miracle I am still 15 Stones !!

Cross Buttock

3 x 10 60kg bench

3x10 12.5kg cable crossover

3x10 dips

3x10 40kg EZ bar preacher curls

3x10 30kg cable pullovers

3x10 (l/r) 12kg dumbbell curls

muesli, melon, carrot and celery juice
tuna baguette
lamb casserole
chocolate

1 Kronenbourg, 4 Jennings Cross Buttock Ales, half red
87.1kg

Deal Appeal

Having mooted the new family membership deal at the gym some friends popped over for a squint last night and decided to sign up. With any luck this will act as a catalyst for attendance and dedication - Particularly as Di is down for the Bath Half Marathon in March. Additional kids in a group will be a bonus and as Jo will have Di to shoot the breeze with I can be autonomous and get on with training rather than waiting about and nipping back to the house for forgotten straighteners etc..

30 Minutes recline cycle - level 12 - 12Km

3 x 32 Kg ( 2x16 Kg dumbbells )upper body section of the Couture. Lunges, squats and good mornings all abandoned.

Broken 250m breaststroke ( 50m at a time )

Tuna and cheese pittas
Stella for lunch
Noodles
Apple
Ham rolls
Tomato and cheese filled pasta in a meat ragu
Finished the top layer of a box of Crimbo choccies

Remarkably I remain at 15 Stones !!

Mostly Muesli

3x8 90kg deadlifts
3x10 90 kg squats
3x10 captains chairs
3x10 60 kg pulldown machine
3x10 150kg leg press
3x10 incline site ups

30 mins recline exercise bike hills level 12

muesli
beef, carrot and celery casserole
chicken kebab

3 Stellas
87.4kg

Back to the Jack

Back to Jackapong for 2 hours Muay Thai last night.

Muesli
tuna melt
kebab

3 Stellas
88kg

Building blocks

After a week of pure reclined cycling as a wake up call to my muscles and lungs I have taken the next step. Some weights and a measure of alternate cardio. I do not feel that my legs are sufficiently worked to embark on any running at this early stage in my return. Besides which I am aware of time constraints in these dark evenings.

Due to a new family deal which has started at the gym I have changed my membership status. Now Jo, Mia, Jazz, Georgia and Lara are all signed up from 1/2/08 and I am shelling out £40 less per month !
I am gratified that the deal was done but annoyed that I was not informed of it by the gym itself and had to chance upon it when booting J&G&L from my membership due to wasteful non attendance.

Oats with apple and blueberry
Tuna rolls

3 sets of 30 Kg Couture for lunch

Chicken Noodles

40 Minutes X-Trainer

Salmon roll
Crunch nut cornflakes
Double Burger

No booze
15 Stones

On the Ball

Friday - saunter to the gym with virtually no exercise followed by an evening of excess in the food and drink departments.

Saturday - No exercise other than sitting on a Gym ball to watch TV in the evening - core stability was improved with fish and chips which lowered my centre of gravity quite a considerable amount !

Sunday - Gym for a recline cycle - level 11 - 30 Minutes. One set of 30Kg Couture and a swim.

I have eaten too much to note here - drunk too much to record for posterity - and my weight remains at an impressive 15 Stones !

Going to get back to training and eating more sensibly over the next few weeks !!

Don't Ask

Roadwork

3x10 65kg bench

3 x 10 18kg incline dumbell bench presses

3x10 dips

3 x 10 40kg EZ-bar curls

3 x 10 30kg EZ-bar preacher curls

3x10 30kg overhead cable pulls

bookcase roundhouse stretches(?)

bacon eggs and beans
scotch egg

chicken, mayonnaise and sweeetcorn sarnie
beef, carrot, spinach and celery casserole
1 red
88.6kg

Cafe des Amis

Roadwork

3x8 90kg deadlifts
3x10 90 kg squats
3x10 captains chairs
3x10 50,55,60 kg pulldown machine
3x10 150kg leg extensions
3x10 incline site ups

bacon and spinach scrambled eggs

Rolled pressed duck breast, foie gras, artichoke, hazelnuts and truffle dressing, Roast breast of corn fed chicken, wild garlic leaf mash, fresh morels and truffle oil, cheeses. Cafe des Amis

3 Kronenbourgs, 2 reds, glass of port.
87kg

Super Chip Supper

3x10 dips
3x10 pull ups
3 x 10 16kg incline dumbell bench presses
3 x 10 l/r 12kg dumbell preacher curls
3 x 10 l/r 12kg Standing One-Arm Dumbbell Triceps Extensions
3x10 25kg overhead cable pulls


30 mins recline exercise bike hills level 12

lamb casserole
cod and chips
2 chicken drumsticks
3 Stellas, 1 red
86.1kg

Scoring Pints

In an extremely opulent gesture of commitment to the cause I went to the gym en route to the pub yesterday. I earned my Bow and I drank my Bow !

30 minutes recline cycle - hills - level 11 ( Nigel Tufnel is to blame )

15 Stones

Muesli
Chilli Noodles
Toasted cheese and soy Pitta
Pasta with roast tomato and basil

Bows and Lardys ( Though I have cut down to a de minimus level )

Early in the Morning

Roadwork.
swimming while Ben had his lesson

muesli with yoghurt
lamb, carrot, aubergine and butternut squash casserole
melon
86.9kg
1 red, 3 Stellas

Banana Split

3x10 Captain's Chairs
3x10 incline sit ups
3x10 50kg upright barbell rows
3x10 150kg leg presses
3x8 80kg deadlifts
3x10 80 kg squats

muesli with yoghurt
protein shake with milk and bananas
steak, onions, mushrooms and peas
2 reds
86.7kg

Hooah

5 sets of 25kg MRCq's
spinach and spud Spanish omelette
chicken mayonnaise baguette
kebab
Chelsea v Everton worth of Winter Warmer and Kronenbourg
87.2kg

Thin End Of The Cheese

Easy does it, softly softly, one baby step at a time.

30 Minutes recline cycle and a float in the pool.

Exactly 15 Stones.

Ham and Tomato Sarnie
Chilli and noodles
Cheese Pitta
Bowl of Crunchy Nut Cornflakes.

Split

3x10 62.5kg bench presses
3 x 10 40kg EZ-bar preacher curls
3x10 25kg overhead cable pulls
3 x 10 12.5kg Cable Crossovers
3 x 10 10 kg Two Arm Cable Curls
3 x 10 dips
30 mins recline exercise bike hills level 11

roundhouse and squat stretches

banana
bacon, brie and cranberry sandwiches
beef, carrot and celery casserole
no booze
87.7kg

Day Three

No training again!

BLT baguette
chili and rice
blue cheese, and spinach and potato Spanish tortilla
2 reds
88.3kg

Day 2

Another day off, as there is nobody but me to look after the New Ninja Bomber.
muesli
beef casserole and pasta
hot dogs
4 Stellas, 1 red
89kg

Off Day

No chance to train.
Burger
pizza
2 reds
87.4kg

Dry Day Four

3x10 62.5kg bench presses
3x10 25kg overhead cable pulls
3x10 dips
3 x 10 40kg EZ-bar preacher curls
3x10 30kg(?) tricep bar
3 x 10 l/r 12kg dumbell preacher curls


fruit and nut muesli with yoghurt
tuna and colesalw with hot sauce plus celery
banana
prawn and chorizo jambalaya with brown rice
no booze
87.3kg

Ow!

2 sets of 25kg MRCq's; hurt my forearm in the second, so I did abs ......
3x10 incline sit ups
3x10 Captain's Chairs
3x 10 each side 25kg rotary torso machine
2x15 bosu ball sit ups
1 minute feet on ball shoulders on ground plank
30 secs each foot, one foot on ball shoulders on ground plank
10 reps left and right, side crunches on apparatus


muesli
chicken and salad
prawn and chorizo jambalaya with brown rice
banana
no booze
87.4kg

On the road again

Standard 5k run (clocked at 4.5k as I had to remind myself how to get the GPS working again at the beginning and ended at Tesco rather than home).
SMR legs

muesli
tuna and sweetcorn baguette
chicken and salad
no booze
87.3kg

Always Outnumbered Always Outgunned

3x8 90kg deadlifts
3x10 62.5kg bench presses
3x10 dips
3x10 25kg overhead cable pulls
3 x 10 40kg EZ-bar preacher curls
roundhouse and squat stretches
3x10 incline sit ups


all day breakfast sandwich from motorway service station
ham salad baguette
chicken and chips
8 Stellas
89kg

Tip the scales

5 sets of 25kg MRCq's
3 sets of CcDCu's.
fruit and nut muesli
steak sandwich
onion bahji, chicken dhansak, sag all, pulao rice
no scales on tour
plenty strong continental lager

Same Old Same Old

30 mins recline exercise bike hills level 11
SMR legs (hurt like hell as I haven't done it for a while)

brown rice with spinach, tuna and tomato
steak and cauliflower
6 Stellas, 1 red
88.0kg

Fruit and Nut Case

Roundhouse and squat stretches
3x10 62.5kg bench presses
3x10 50kg upright rows
3x10 100kg squats
3x10 25kg overhead cable pulls
3 x 10 40kg EZ-bar preacher curls
2 x 15 incline sit ups


fruit and nut muesli
KFC Cajun burger
slice of gala pie
scallops in cheese sauce
sauce in brandy and pepper sauce with potatoes and veggies
2 Kronenbourgs, 1 Stella, 1 red
87.0kg

CcDCu

5 sets of 25kg MRCq's
3 captain's chair, dip, chin ups complex sets of 10 each (henceforth CcDCu's)
fruit and nut muesli
protein bar and latte
tuna, spinach and tomato pasta
3 Stellas
87.7kg

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