starved cardio

18 mins recline bike hills level 11

(kicked off by machine and in a hurry to get to Basingstoke)

squat stretch, kneeling stretch, downward dog, back bends

cornish pasty

choc orange

pub evening
13st 6 - last year 13 st 10

big leggy

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches

3 x 10 l/r even further modified single leg squats with rail support
standing stretches

ham, grapes, almonds

chicken and mayo sarnie
pork madras, cauliflower bhaji

3 Stellas
13 st 7

I dry

30 mins recline bike hills 11
squat, kneel, downward dog stretches
cheese sarnie
keema veg and rice
no booze - first time since June
13 st 6 - last year 13st 8

Legless

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
30 35kg kneeling cable crunches
3 x 10 35kg face pulls

3 x 10 l/r modified single leg squats with rail support

standing stretches

chicken dhansak, sag aloo, pulao rice
plenty London Porter
13 st 8 - last year 13 st 8

Keema Chameleon

30 mins relcline bike hills 11
squat, kneel, downward dog stretches

Gianni chorizo wrap
keema veg and rice

2 reds
13 st 6 (lst year 13 st 10)

twice fried

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
30 35kg kneeling cable crunches
3 x 10 35kg face pulls

standing stretches
3 x 10 30kg cable pushdowns

muesli with honey and milk
tuna & sweetcorn baguette
sausages, chips & mushrooms
breakaway bars

2 reds
13 st 7 - last year 13 st 7

only two

30 mins bike hills level 11
kneeling and squatting stretches

triple sarnie pack
lamb samosa
ham & grapes
beans

2 Stellas
13 st 7 - last year 13 st 9

For All

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

SMR top legs

prawn sarnie
take away kebab

pub night of lager
13 st 8: 13 st 8

Well Red

40 mins recline bike hills level 11
SMR upper legs

Commonwealth Cafe Big Breakfast
fishcakes and peas
breakaway bars

2 reds
13st 5 (last year 13 st 8)

The Champ

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches

egg and cress sarnies
sausages, champ and red wine gravy

1 red
13st 10 (last year 13 st 7)

takes the bacon

standard Cardiff 5k run

bacon sarnies
prawn cocktail, lasagne
chicken and veg fried rice

1 lager, 1 white
13 st 8 (last year 13 st 9)

pull the other one

Sun salutation
16kg kettlebell workout
scrambled egg on toast
lasagne etc
curry etc
lager etc
no scales on tour
last year 13 st 5

Pining

20 mins bike hills 11 (kicked off by machine)
2 mins Pilates full squats and rises (thanks Ben)

tuna pasta
chicken baguette
honey/soy/mustard chicken with pineapple and veg rice

4 lagers, 1 red
13 st 6 (last year 13 st 6)

Chubby Broccoli

Sun salutation
16kg kettlebell workout

roast pork, roast spuds, carrots and broccoli followed by bread pudding
tuna and sweetcorn pasta

4 Stellas
13 st 8 (last year 13 st 5)

evening all

25 mins hills level 11 recline exercise bike
standing stretches

cheese and ham sarnie
take away kebab

evening in the pub
13 st 6: last year 13 st 5

Too Red

3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns
3 x 10 50kg bench press (hadn't done this for a while)
3 x 10 18" box jumps
3 x 10 10kg on each end of metal sleeved ezbar preacher curls

backwards stretch onto ball
kneeling stretch
squat stretch

bacon and egg sarnie
cyclone and grapes
tuna and dill fishcakes with mustard and honey sauce

2 reds
13 st 4

last year bad shoulder, this year baddy knee.

Enlightenment

23.5 mins hills level 11 recline exercise bike

standing stretches

7.5 mins hills level 11 recline exercise bike

brie, tomato and basil baguette
chicken and chips

1 red
13 st 7

Press Release

3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 50kg bench press (hadn't done this for a while)
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 18" box jumps
backwards stretch onto ball
kneeling stretch
squat stretch

bacon sarnie
liver with bubble 'n squeak and red wine sauce

3 lagers, 1 red
13 st 7 (last year 13 st 8)

Spinning

Cycled to Whitton

chorizo scrambled egg on toast
chicken, sweet potato and veg stew

afternoon of lager
13 st 7 (last year 13 st 8)

E-Z does it

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

standing leg stretches

Commonwealth Cafe Big Breakfast

cheese and ham sarnie
turkey, chorizo, spring onion, carrot, chick pea stew

3 lagers, 1 red
13 st 8 (last year 13 st 7)

Up Four It

30 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch
2 piece KFC meal
tandoori chicken wings
lamb and mushroom curry with rice
3 Stellas, 1 glass red
13 st 8
last year 13 st 4

I'll give it five

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches



sausage sarnie
chicken, bacon and mayo sarnie
take away chicken kebab

6 lagers
last year 13 st 8

Scales fell

15 mins hills level 11 bike
backwards stretch onto ball
15 mins hills level 11 bike
kneeling stretch
squat stretch

corned beef hash and 'slaw
cyclone
tuna and sweet spud,
ham
chocolate

13 st 4

Weight in Vein

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

chicken and mustard
cyclone
potato, veg and turkey curry stir fry
scotch egg

3 lagers 1 white
13 st 7

Change

On the seventh day he rested.

Corned beef hash
chicken and salad
whotsits

6 lager,1/2 red
13 st 8 (last year 13 st 7)

Big of me

15 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch

Commonwealth Cafe Big Breakfast
macaroni cheese
crisps

lager from England Kazakstan on
13 st 8 (last year 13 st 9)

Two Only

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

BBQ beef sarnie
red pepper, courgette and chicken curry with rice

2 Stellas
13 st 5 (last year 13 st 8)

The Hills Have Eyes

15 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch
15 mins hills level 11 bike

tuna and sweetcorn baguette
hot dog
chocolate

1 red,3 Stella
13 st 5 (last year 13 st 8)

the rent remains the same!

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

chicken and coleslaw

cyclone and apple
take away chicken kebab

evening out of lager
13 st 5 -last year 13 st 10!

Tiger Balm

15 mins hills level 11 bike
SMR legs
15 mins hills level 11 bike

muesli and milk
cheese, ham and pickle baguette
jerk pork chop, coleslaw and rice
muesli and milk

2 reds
13 st 4 (last year 13 st 7)

Me Cheeta

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

sausage sandwich
coronation chicken sandwich
sweet potato, tuna and spring onion fish cakes

4 Stellas
13 st 7 (last year 13 st 7)

My knees are 94

30 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch

2 sausage, 2 egg, beans & chips
pizza slice on the hoof
pork chop

Muay Thai Warriors worth of lager
13 st 5 (last year 13 st 8)

The Belles

16kg kettlebell workout
2 mins downward facing dog stretch

frankfurter and pea fried rice
coupla slices kids pizzas
pork chop and mashed sweet potato with honey, mustard and spring onion sauce

4 lagers, 1 glass wine
13 st 7 (last year 13 st 8)

Warmer

15 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch
15 mins hills level 11 bike

eggs, bacon and beans
cyclone and banana
bolognaise and pasta

3 Stellas, 1 red
13 st 5 (last year 13st 6)

still cold

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg rope cable pushdowns
3 x 10 30kg face pulls
3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

blt mayo baguette
cyclone and grapes
bolognaise with mushrooms

3 lagers, 2 glasses red
13 st 5 (last year 13 st 5)

I have got a cold

21.5 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch
8.5 mins hills level 11 bike

cyclone and grapes
take away kebab

pub evening of lager
13 st 4 (last year 13 st 9)

A New Month

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

egg, beans and bacon

chicken and salad baguette
lamb & aubergine red Thai curry

2 reds
13 st 5 (last year 13 st 8)

Arrested Development

Missed exercising for the first time since August 11. There was an element of being to busy, but a subtext of "couldn't be bothered".

tuna and sweetcorn baguette
keema veg
jammy dodgers

3 Stellas, one glass wine
13 st 5 (last year 13 st 7)

Grind to Grounded

30 mins hills level 11 bike (3x10 as it kept kicking me off)
backwards stretch onto ball
front of legs SMR
I really don't feel like training lately!

beans and bacon
hot dog
keema veg

1 red
13 st 7 same as last year

Medula, you dog!

16kg kettlebell workout.
downward dog stretch

chinese dumplings
pie and chips

3 lunchtimers but no evening booze
13 st 6 (last year 13st 9)

Bacchus

30 mins hills level 11 recline exercise bike
back stretch onto ball

Tuna and sweetcorn baguette
bolognaise and pastsa

lunchtime and evening lager
13 st 6 (last year 13 st 7)

Still Randy?

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

blt mayo baguette
cyclone and grapes
choccy bars

wine and lager

13 st 4 (last year 13 st 4)

The final stretch

30 mins hills level 11 recline exercise bike
back stretch onto ball

bacon, egg and beans
tuna, mayo and cucumber sarnies
Filipino restaurant

wine and lager
13 st 6 (last year 13 st 5)

No Fun

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

carrot juice
Burger King Double Meat Beast
Duck with sweet potato and butternut squash

3 Stellas, half a red
13 st 4 (last year13 st 6)

Last Tango in Aberystwyth

30 mins hills level 11 recline bike

hip stretches

prawn, mayo and mixed leaves sarnie
bolognaise and pasta

2 Stellas,1 glass red
13 st 7

The Cable Guy

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

BLT baguette
curry
kebab

drank the afternoon away watching Chelsea/Man U
13 st 6 - last year 13 st 4

The New Great Game

25 mins hills level 11 recline bike

500m row 1 min 47.6 secs

light stretching

chorizo and salad wrap
chilli

5 lagers
13 st 5 (last year 13 st 4)

Brighton Rock

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns
3 x 10 l/r 10 kg low cable curls
3 x 10 16kg kettlebell halos

some stretching, back of left leg hurts

club sandwich
chicken & veg curry

3 lagers, 1 white
13 st 3 (last year 13 st 5)

he can have a row

30 mins hills level 11 recline bike

500m row 1 min 48.5 secs

lasagna, salad
red wine

13st 6 (last year 13 st 5)

Cable: Blood and Metal

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 25kg rope cable pushdowns

sauna

egg, bacon, tomato and mayo roll
tuna, sweetcorn and salad baguette
take away kebab

evening of laget
13 st 5 (last year 13 st 6)

Unloaded

27.5 mins hills level 11 recline exercise bike
500m fast row
(could this be the answer to the aches that stopped me stretching?)

haleem, saag and parantha

3 lagers, 1 glass white

13 st 5 (last year 13 st 7)

Unstretched

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns
3 x 10 hyperextensions
3 x 10 l/r 10 kg cable curls

coronation chicken sarnie
beans and chips

6 Stellas, 1 white
13 st 4 (last year 13 st 6)

Hardio

25 mins recline exercise bike hills level 11
tried to stretch but front of left leg too sore (?)

egg, mushrooms, beans bacon
cumberland sausage, onion and ketchup in a roll
2 burgers

lagers and red
13 st 6 (last year 13 st 6)

Minus One

3 x 10 20kg Olympic Bar overhead squats

3 x 10 incline sit ups

3 x 10 27.5kg overhead cable pulls

3 x 10 ez bar preacher curls 7.5kg each end of plastic slv bar

3 x 10 20kg Olympic Bar overhead presses

2 x 10, 1 x 20 27.5kg face pulls

SMR legs, stick shoulder stretch

bacon and tomato salad
curries

lager and red at friends
13 st 6 (last year 13 st 7)

he likes a row

28 mins recline bike hills level 11
floor stretches
500m row 1 min 51.7sec

sausages and bubble 'n squeak
cyclone, apple
picnic

1 white, 2 Stellas
13 st 4 (last year 13 st 7)

Pulling Faces

3 x 10 80kg deadlifts
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 50kg incline bench

standing stretches

keema peas and salad
cyclone and banana
sausage and beans

2 reds
13 st 3 (last year 13 st 6)

Balance

3 x 10 hanging knee raises (pronated grip)
28 mins recline bike hills level 11
floor stretches

muesli, yogurt honey
cyclone
take away kebab

6 lagers
13 st 4 - last year 13st 6

Postural control and simple, low-load functional movements are primarily a function of slow-motor-unit recruitment

Eggs, Beans and Crumpets

3 x 10 12.5kg bilateral cable crossovers

3 x 10 30kg overhead cable pulls

3 x 10 30kg kneeling cable crunches

3 x 10 30kg face pulls

3 x 10 11.25kg on each end of metal sleeved ezbar preacher curls

3x 10 hyperxtensions with 10kg plate

standing stretches

bacon, eggs and beans

cyclone

fish cakes and salad

2 lagers, 1 red
13 st 5 (last year 13 st 8)

I hate 8

22.5 mins hills 11 bike

floor stretches

tuna sweetcorn baguette
haleem, rice coriander

3 lagers, 1/2 white
13st 8 (last year 13 st 8)

So Inclined

3x10 50kg incline bench presses
3x10 20kg seated overhead press
3x10 hyperextensions holding 9kg medicine ball to chest
3x10 bilateral 8kg kettlebell hammer curls
10 40kg, 10 45kg, 10 50kg seated pulley row on machine
3x10 incline sit ups

green tea, muesli with yogurt and honey
cyclone
keema peas and sag aloo

4 lagers, 1 red
13 st 5 (last year 13 st 6)

ITMA

3 x 10 hanging knee raises (pronated grip)
26 mins recline bike hills level 11
floor stretches
sauna

muesli with yogurt and hone
cyclone, grapes
chicken curry and rice
ham and cheese sarnie

4 lagers, half a red
13 st 5 (last year 13 st 5)

Ready,willing and cable

10, 5, 5 100kg raised deadlifts from 6" platform (that is how it was set up as I bowled up)

3 x 10 12.5kg bilateral cable crossovers

3 x 10 20kg seated shoulder presses

3 x 10 incline sit ups

3 x 10 30 kg cable pullovers

3 x 10 10 kg bilateral cable curls

standing stretches

cyclone, apple

Keralan food
chilli and rice

much lager and red
13 st 4 (last year 13 st 5)

Entertaining

25 mins recline bike hills level 11

SMR legs

lamb and potato curry with pulao rice and salad

cheese, lager and red

13 st 3(last year 13 st 7)

Rolling

16kg kettlebell workout

floor stretches

egg mayonnaise and sausage in rolls

bacon rolls

bacon, musroom and spinach pasta

2 Kronenbourgs, 2/3 red.

13 st 7 (last year 13st 5)

flawed

standard Cardiff run
standing stretches

Cardiff

16kg kettlebell workout
floor stretches

Skewen

standing streteches
30 min run

Put the kettle on

16kg kettlebell workout

stretch

SMR upper back

spinach spanish omelette

WALES

TGIF

30 mins hills level 11 recline bike
floor stretches

spinach spanish omelette
cyclone, grapes
spinach corned beef hash and egg

5 Stellas
13st5

Zing

3 x 10 90kg deadlifts
3 x 10 20kg overhead squats
3 x 10 incline sit ups
3 x 10 hyberextensions with 10kg plate
3 x 10 30kg cable pullovers
3 x 10 ez bar preacher curls 10kg on each on of the plastic sleeved bar

back bends

KFC zinger burger
tuna sweetcorn pasta

4 stellas
13 st 6 (last year 13 st 6)

Bildungsroman

30 mins hills level 11 recline bike
floor stretches

corned beef, spud, broccoli and carrot hash with a fried egg
cyclone, pineapple and mango slices
Chinese

lager in pub, wine with dinner
13 st 6 (last year 13 st 5)

Technoquest

3 x 10 70kg deadlifts (putting the bar on the floor on each rep)
1 x 10 x 80kg, 2 x 10 x 70kg squats (noticed a forward roll of hips and went down a weight to work on technique)
3 x 10 x 7.5kg bilateral voyer shrugs
3 x 10 x 12.5 bilateral cable crossovers
3 x 10 30kg cable pullovers
3 x 10 incline sit ups


standing stretches


muesli with yogurt and honey
cyclone, apple
corned beef, spud, broccoli and carrot hash with a fried egg
muesli

2 reds , coupla Stellas
13 st 5 (last year 13 st 3)

Pizza and Lager

30 mins hills level 11 recline bike
floor stretches

BLT baguette
pizza and chicken wings

2 Stellas
(13 st 6) last year 13 st 5

It's all to much

16kg kettlebell workout
Stretching

ham, noodles, spinach
chicken biriani
moussaka

too much lager
13 st 7 (last year 13 st 4)

Up Two

30 mins hills level 11 recline bike
floor stretches

green tea
muesli with milk
greek food

lager and white
13 st 6 - last year 13 st 4

So inclined

3 x 10 80kg deadlifts
3 x 10 60kg bench presses
3 x 10 hyperextension with 5kg plate
10, 6 , 10 20kg seated overhead press
3 x 10 30kg cable pullovers
3 x 10 incline sit ups
standing stretches

cyclone, banana
spicy lamb and rice
ham and spaghetti

an AbbeyFest of lager and red
13 st 3 (last year 13 st 5)

Plus One

30 mins hills level 11 recline bike
floor stretches (twinge in right knee)

muesli and yogurt, green tea
cyclone, pear
homemade chicken, mushroom and pepper dhansak (ate two days worth)

6 Stellas
13 st 6 (last year 13 st 5)

halo, halo, halo

3 x 10 hanging knee raises (pronated grip)
3 x 10 80kg squats
3 x 10 hyperextension with 5kg plate
3 x 10 revoultions 16kg kettlebell halos
3 x 10 25kg cable pushdown
3 x 10 10kg on each end of metal sleeved ez bar preacher curls

standing streches

muesli and yogurt
cyclone and apple
take away kebab

5 lagers
13 st 3 (last year 13 st 5)

And Two

25 mins hills level 11 recline bike
floor stretches

muesli and yogurt
cyclone
liver, spuds, carrot and brocolli

5 Stellas
13 st 3 (last year 13 st 5)

One

3 x 10 hanging knee raises (pronated grip)
3 x 10 20kg overhead 16" box squats
3 x 10 20kg military press
3 x 10 10kg on each end of metal sleeved ez bar
3 x 10 30kg cable pullover
3 x 10 10kg (l/r) standing cable press

standing streches

chicken biriani (rice in slow cooker is a failure)
cyclone
chicken biriani

1 stella
13 st 4 (last year 13 st5)

Preview

30 mins hills level 11 recline bike
floor stretches


cyclone
brazillian food

1 red, 1 Stella
13 st 5 (last year 13 st 2)

Barbed and Carbed

16kg kettlebell workout
Benny/Wanted inspired back bends

chicken/veg/chilli noodles
BBQ food

BBQ booze
13 st 6 (last year 13 st 2)

one is the answer

30 mins hills level 11 recline bike
standing stretches

cheerios
cyclone
spicy lamb and veg fried rice

an abbeyfest of wine and lager
13 st 1 (last year 13 st 4)

Ben Dover

3 x 10 (l/r) 16kg kettlebell snatch
3 x 10 hanging knee raises (pronated grip)
3 x 10 20kg overhead 16" box squats
3 x 10 12.5kg cable crossovers
3 x 10 10kg (simultaneous l/r) cable curls
3 x 10 30kg cable pullovers

floor stretches
(How can I measure progress on these?)

fruit yogurt, green tea
cyclone
ham, sweetcorn and spinach noodles

3 Stellas
13 st 4 (last year 13 st 2)

Lager than life

27.5 mins hills level 11 recline bike
standing stretches

muesli with yogurt, green tea
cyclone
5 lagers and take away kebab

13st 2 (last year 13 st 5)

Still Standing

3 x 10 (l/r) 16kg kettlebell snatch
3 x 10 hanging knee raises (pronated grip)
3 x 10 30kg cable pullovers
3 x 10 12.5kg cable crossovers
3 x 10 10kg (simultaneous l/r) cable curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal sleeved bar

floor stretches

muesli with yogurt
cyclone
fish and aubergine Thai red curry with rice
1 red with chorizo

13 st 3 (last year 13 st 3)

Standing Still

22.5 mins hills level 11 recline bike
standing stretches

tuna and sweetcorn baguette
fish and aubergine Thai red curry with rice

1 white
13 st 6 (last year 13 st 3)

Ahh, R&R

a bit of stretching but no time to train.
much Thai food at festival
rose and lager
13 st 7

same old, same old

16kg kettlebell workout
SMR


cyclone shake
toast
moussaka

rose (wine not flower)
13st 3 (last year 13 st 3)

The Grind

26 mins recline bike hills 11 (end of chapter)
2 mins kneeling
2 mins bow
Activa fruit yogurt
cyclone shake
spicy lamb and veg fried rice
an abbeyfest of lager and wine
13 st 5(last year 13 st 3)

Back to basics

3 x 10 hanging knee raises (pronated grip)
3 x 10 80kg deadlifts

3 x 10 50kg seated pulley row

3 x 10 ez-bar preacher curls 11.25kg on each end of the plastic sleeved bar

3 x 10 40kg lats pulldowns

3 x 10 30kg cable pullovers

2 mins guestimate seated forward "trainer lace" bend
2 mins guestimate kneeling

Activa yogurt
cyclone shake
liver, mashed spuds, beans, gravy
yogurt, toast

1 red
13 st 5 (last year 13 st 3)

Someday

40 sec pronated grip hang
25 mins recline bike hills 11 (machine kicked me off 5 mins early)
2 mins bow
2 mins kneeling

Activa fruit yogurt
cyclone shake
steak, mushrooms, spinach, beans toast, yogurt

6 lagers, 1 red
13st 4 (last year 13st 3)

Dan John yesterday:

* Instead of taking four years to drop fat, take 28 days and do the Velocity Diet. Can't do it? Then why do you think you have the discipline to train for four years?

* Instead of taking four years to tweak your flexibility, go to a Bikram yoga studio and sign up for the thirty day challenge. Let the coaching, the heat, and the yoga get you more flexible. Can't do it? Then why do you think you have the discipline to train for four years?

Food for thought as I am so stiff by nature, and I could do it in Balham which is bike accessible from home.

Almost nothing

Bicep curls
Tricep Curls
Forward arm raise
lateral raise
bench press ( 2 x Dumbbells )
fly
lunges
dumbbell squats

All with very light 12Kg bells and repeated just a few times - was more of a strech than a programme.

I am weak !

Minus Three

3 x 10 (l/r) 16kg kettlebell clean and jerk

3 x 10 hanging knee raises (supinated grip)

3 x 10 20kg 16" overhead box squats

3 x 10 50kg incline bench press

3 x 10 12.5kg cable crossovers

3 x 10 10kg (simultanteous l/r) cable curls

2 mins seated forward bend (holding on to my undone trainer laces due to lack of flexibility)

2 mins kneeling

Activa fruit yogurt

cyclone shake
duck in a red wine, honey and soy sauce with stir fried mushroom veg
remains of yesterday's biriani before retiring

2 reds

13 stone 3 (last year 13 st 6)

Cross to bear

20 minutes x-trainer - hills - level 10
10 x assisted pull ups.

Slowly and softly I will begin yet again in the hope of reducing my 15 Stone 5'9" frame !!

I am too ashamed to put down in writing my massive fuel intake of late.

I will finish off what there is in the freezer and look to starting afresh in that area too !

Take a bow

40 sec pronated grip hang
30 mins recline bike hills 11
2 mins bow
2 mins kneeling

bacon sarnie

cyclone shake
slow cooker mince beef, mixed veg biriani

2 reds
13 st 3

I'm back

16 kg kettlebell workout.

13 st 7. I was 13 st 2 both on this day last year and a week ago Friday when I left, which suggests corrective action is required.

standard Cardiff 5k run

16kg kettlebell workout

standard Cardiff 5k run