adding 3lb a year for ever would be bad

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel (all with hip articulation)

cyclone

steak, chips, mushrooms and salad

toast and butter

3 lagers, 1 glass red

13 st 7 last year 13 st 4 (2007 13 st 1)

Up Two! What am I up to?

26 mins recline bike hills level 11 (phone rang)

back bridge over exercise ball
half lotus on BOSU balance trainer
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

Indian nibbles

chips

coriander and lemon couscous with dried fruit and nuts

choccy bar

13 st 6, last year 13 st 4 (2007 12 st 12)

steady as she goes

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 50kg bench

seated half lotus attempts
downward dog. squat. kneel with shoulder stretch, bow

hot dog sausages

gazpacho then seafood risotto

much wine and lager

13 st 5 (same as last year) but 12 st 13 in 2007

more than somewhat

27 mins recline bike hills level 11 (kicked off by machine)

standing bows, lunges, assisted half lotus forward seated bends, half spinal twists

cyclone

garlic mussrooms then meaty pizza

an Abbeyfest of lager and wine
13 st 3 last year 13 st 5 (but 12 st 11 in 2007)

less than 2008 more than 2007

kneeling cable shoulder stretches

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

back bridge over exercise ball
standing forward bend
downward dog, squat, camel

cyclone

fish in batter and baked beans

choccy bars

hot dog sausages (food discipline rather tailing off towards the end of the evening)

13 st 4 last year 13 st 7, but 2 st 12 in 2007.

reclined and declined

19 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
half (quarter?) lotus on foam roller
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
rise from cross legged

10 mins recline bike hills level 11

fruit juice

cyclone

duck breast on a bed of leek and cabbage with red wine and orange sauce

late night tuna with mayo and pepper sauce

wine

13 st 3 last year 13 st 5 but 12st 13 in 2007.

back on track?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar curls 10kg on each end of plastic sleeved bar.

kneeling cable shoulder stretches
back bridge over exercise ball
half lotus on BOSU balance trainer
downward dog, squat/walk, camel

cyclone x 2

tuna, spinach, and cauli casserole

wine

13 st 4 last year 13 st 4, but 12 st 12 in 2007

a warning from history

30 mins recline bike hills level 11
back bridge over exercise ball

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
assisted rise from cross legged

several cyclones

stilton

wine and lager

13 st 6 last year no record but 12 st 13 in 2007. That's a wake up call.

Rest Less

Didn't get any exercise due to a combination on Bomber duties and DIY.

Cyclone

bacon egg and chips

orange

lager and wine

13 st 7 last year 13 5

tip the scales

A day off from Bomber duties

Cyclone
suasage, mash peas and onion gravy

lager and wine
13st 8 last year 13 3

bored or boring?

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions
3 x 10 20kg military press

back bridge over exercise ball
seated bound half lotus
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

Fruit Juice
Cyclone
Cyclone
steak and miushrooms
half a pork pie

wine
13 st 7 last year 13 4

the song remains the same

30 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

sweet chilli noodles with spinach
roast pork and mustard
yogurt and honey

luxury salad

half a pork pie

wine

13 7 last year 13 4

four down

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 16kg dumbbell bench press
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 7.5kg on each end of plastic sleeved bar

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
back bridge over exercise ball

fruit juice
ricotta and spinach quiche, sun dried tomatoes and olives, clementines

pasta and bolognaise

several lagers

13 st 8 last year 13 st 4

still three down

14 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice
carrot and spinach dhal, chicken tikka mayo and mango chutney roll
clementines
egg fried rice
noodes

lager and wine
13 st 7 last year 13 4

three down

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

messing about with bound half lotus seated
shoulder stretches with rope
standing forward bend

carrot and spinach dhal, chicken tikka mayo and mango chutney roll
apple

chilli and rice

lager and wine

13 st 7 last year 13 st 4

35lb less than John

thrown a day off by Bomber duties

bacon double cheeseburger

pasta and bolognaise

mojito, lager, wine

13 st 7 last year 13 4

Very Poor

I had opportunities to attend the gym this weekend - no end of opportunities if truth be told but I found excuses not to attend. Alcohol and overeating were the mainstays from Thursday midday right through to late on Sunday night. BBQ's, Curries, Roast dinners were all washed down with wine, women and song.
Shameful yet extremely enjoyable.
Last night I tipped the scales at exactly 16 Stones !
I will have to deal with this somehow !!

7 Up

24 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
various pathetic half lotus attempts
downward dog, squat, kneel, camel

carrot juice
latte
barbeque

2 reds
13 st 7 last year 13 st 0

curry favour

3 x 10 50kg front squats
10 60kg, 2 x 20 50kg bench
3 x 10 40kg pulley

shoulder stretch with rope

1 0 x 30kg, 2 x 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches

back bridge over exercise ball
yoga sit to shoulder stand to sitting cross legged to rise

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists



banana
beef and veg curry
apple
noodles, spinach pork

1 lager, 1 wine
13 st 7 ast year 13 2

take five

19 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
less undignified yoga sit down then an unsuccessful rise from sitting cross legged on the floor
downward dog, squat, kneel, camel

11 mins recline bike hills level 11

porridge and honey
tuna and cucumber sarnie

coriander pesto chicken (!), aubergine and okra plus tomato and spinach dhal

1 lager, 1 red

13 st 7 last year 13 2

parallel lines

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

back bridge over exercise ball
yoga sit down to shoulder stand then roll to a rise from sitting cross legged - or at least that's the theory.
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

tuna a cucumber sarnie

noodles, chicken and sweetcorn

lager and wine

13 st 5 last year 13 st 3

always dignity

16 mins recline bike hills level 11 (kicked off by machine)

back bridge over exercise ball
less undignified yoga sit down then a successful rise from sitting cross legged on the floor
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice

tuna and cucumber sarnie

aubergine and okra curry

lager and wine

13 st 4 last year 13 2

pulling faces

Foam roller for legs (SMR) post London Brighton

sitting cross-legged and rising from BOSU balance trainer
preposterously undignified yoga sit down then a successful rise from sitting cross legged on the floor

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

ham and salad sarnie

chicken, bacon, mushrooms, peas and rice

lager and wine

13 st 6 last year 13 4

the road and the miles

London to Brighton Bike Ride

porridge with honey

rost pork roll and cake

chilli and rice

1 lager 1 white

13 st 8 last year 13 5

Bike Eve

3 x 10 50kg deadlifts

3 x 10 40kg pulley

3 x 10 3okg assist wide grip pull ups

3 x 10 50kg bench

3 x 10 25kg assist dips

3 x 10 10kg strict bilateral cable crossovers

yoga class

orange juice

bacon sarnie with tomato sauce

chicken, spuds brocolli and gravy

lager and wine

13 st 10 last year 13 3

carb loading

30 mins recline bike hills level 11

back bridge over exercise ball
sitting cross-legged and rising from BOSU balance trainer, then failing to rise from the floor (too tired after cycling?)

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

oange juice
chicken noodles then banana
chicken tomato and spinach pasta

lager and wine
13 st 10 last year 13 st 0

up from the floor

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

back bridge over exercise ball
sitting cross-legged and rising from BOSU balance trainer, then a successful rise from the floor
downward dog, squat, kneel, camel

orange juice
coronation chicken sandwich

BBQ chicken, lamb, sausages, salad and rice

3 glasses red

13 st 8 last year 13 st 1

a game of two halves

13 mins recline bike hills level 11

back bridge over exercise ball
sitting cross-legged and rising from BOSU balance trainer

16 mins recline bike hills level 11

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

Orange juice

tuna salad baguette

chicken and mushroom pasta

guiness, lager, wine

13 st 6 last year 13 st 3

I'll give it five

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar


back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from BOSU balance trainer

tuna and cucumber sarnie
chicken, mushrooms, cream, pasta
apples

lager and wine
13 st 5 last year 13 st 3

Up 'n Under

15 mins recline bike hills level 11

back bridge over exercise ball

15 mins recline bike hills level 11

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

KFC Zinger Tower Burger

lamb curry and veg rice

wine

13 st 4 last year 13 st 5

equilibrium

3 x 10 40kg overhead squat
3 x 10 60kg deadlifts
3 x 10 25kg assist dips
3 x 10 hyperextensions
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 40kg pulley

back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck

Tuna pasta

lamb chops with med veg

lager

13 st 6 last year 13 st 6

Namaste

last cycle training ride before London/Brighton and yoga class

bacon baguette and orange juice
roast pork and spuds

lager, wine
13 st 7 last year 13st4

Yoyo

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

back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck

chicken, mayo and sweetcorn sarnie
liver, mash, mushrooms and toms

lager and wine
13 7 last year 13 4

Cohiba

Royston Vaysey, Cohiba's direct from Cuba, Dom, bow and stella.

minus two

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from 20cm Reebok Deck.

ham salad sarnie

salad - though a luxurious one

wine

13 st 6 last year 13 st 8

One, but we're not the same

3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Rising to feet from sitting cross-legged on Reebok step.

tuna and cucumber sarnie

pork and curried veg

lager and wine

13 st 6 last year 13 5

Lumbar Lock

20ish minutes on the bike hills level 11.
Loaf in the steam, lounge in the bubbles.
Lower back locked this morning. Did I sleep awkwardly or was it the stretch and yawn of muscles which have been in hibernation ?

weight in vain

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel
Rising to feet from sitting cross-legged on Reebok step.

chicken and bacon sarnie

stir fried pork with courgette and yellow pepper

lager and wine

13 st 6 last year 13 st 5

lunges today, lungs tomorrow

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Rising to feet from sitting cross-legged on 6"(?) bench.

ham salad sarnie

fishcakes

jambalaya

lager and wine

13 st 7 last year 13 st 5

Coasting

No training due to child minding duties

13 st 11 last year 13 st 6

fifty

50km cycle training ride with lunch stop

cheese salad baguette
chicken tikka, veg dhansak, rice

4 lagers
13 st 11 last year 13 6

before

3 x 10 25kg assist dips
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 60kg deadlifts
3 x 10 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel

ham, cheese and pickle baguette
chicken and chorizo jambalaya

1 lager, 2 wines
13 st 8 last year 13 st 4

veg out

23 mins recline bike hills level 11 (machine kicked me off by raising levels and I stuck with it up to 22 out of 25)

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Rising to feet from sitting cross-legged on 6"(?) bench.

tuna/cucumber sarnie

chicken with peas and cauli

red wine

13 8 last year 13 st 5

Plus Three

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

back bridge over exercise ball
downward dog, squat, kneel, camel
assisted rises from sitting cross legged

tuna sarnie

rice chicken and veg

lager and wine

13 st 8 last year 13 st 5

Well well

30 mins recline bike hills level 11
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
attempting to rise to feet from sitting cross-legged. Could only succeed elevated about 6 inches.

lunch at Buck House
curry at home

wine
13 st 8 last year 13 st 5

Before Enlightenment drink wine, cook pasta

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 40kg pulley

back bridge over exercise ball
downward dog, squat, kneel, camel

chicken and bacon sarnie

tuna, mushroom, spinach, tomato sauce with pasta

2 reds, 1 Stella

13 st 7 last year 13 st 6

Covent Garden

cycled to and from Covent Garden

plenty grub and booze

13 st 12 last year 13 st 8

Equilibrium

3 x 10 60kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 70kg barbell shrugs
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
10-4-3 3 x 10 hanging knee raises (supinated grip)


Vigin Active Yoga class

sausage roll
beef, cauli, spinach and pea curry

1 lager, 2 reds, 1 white
13 st 7 last year 13 st 7

7 lbs heavier than last year

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel

bacon and blue cheese baguette
pork and cabbage in a soy, garlic and ginger sauce with egg fried rice

2 reds
13 st 10 last year 13 st 3

Seiryoku Zenyo

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

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

ham, cheese and pickle baguette

barbie lamb and chicken with salad

red

13 st 7 last year 13 st 7

The shame of it

John Belushi
Kathleen Battle
The Big Bopper
Marlon Brando
Buddha
Victor Buono
Raymond Burr
John Candy
Drew Carey
Nell Carter
Chubby Checker
Winston Churchill
Santa Claus (!)
James Coco
William Conrad
Dom Deluise
Elvis (in his later years)
Chris Farley
Conchata Farrell
Totie Fields
Aretha Franklin
Jackie Gleason
John Goodman
President Ulysses S. Grant
Sydney Greenstreet
Oliver Hardy
Pope John XXIII
James Earl Jones
B.B. King
Mario Lanzo
Charles Laughton
Rush Limbaugh
Emmanuel Little
Hattie McDaniels
Meatloaf
Zero Mostel
Kathy Najimy (formerly fat)
Luciano Pavarotti
President Theodore Roosevelt
Roseanne
Babe Ruth
Bevery Sills
Elizabeth Cady Stanton
President Taft
Luisa Tetrazzini (late 19th c. opera diva
for whom chicken tetrazzini was named!)
Luther Vandross
Venus de Wilendorf
Orson Welles
Shelley Winters
John Browne

16 stone !!

Més que un club

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel

tuna salad baguette
chicken, bubble 'n squeak, brown sauce


1 lager 2 whites
13 st 7 last year 13 st 5

Myra Backbridge

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 20kg military press
3 x 10 40kg pulley
3 x 10 25kg assist dips

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists


chicken and bacon sarnie
chicken and colcannon and gravy

2 lagers, 2 reds
13 st 7 last year 13 st 6

moosecycles

40k bike training with Andy (no GPS)

roast chicken and roast spuds with peas and gravy

chocolate moose

2 lagers, 1 red

13 st 8 last year 13 st 7

13st 11

No work out. Plenty food and booze. Weight continues to increase

Baby Tri

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press

back bridge over exercise ball

downward dog, squat, kneel, camel

(cycled, ran and swam with the bomber)

prawns, peas noodles
ham sandwich
melon
green chicken curry

4 lagers
13 st 9

pedal

30 mins recline bike hills level 11

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
back bridge over exercise ball

reheated fish 'n chips for brekky
tuna sarnie and apple
pork, sweet pepper, mushroom, carrot, noodle stir fry

lager and red
13 st 7

heaviosity

A day off as I was waiting for a courier all day, and on bomber duties evening and night.

tuna salad baguette

pasty and chips

2 lagers

13 st 9 last year 13 st 6

Stirring it up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold dumbell presses

back bridge over exercise ball

downward dog, squat, kneel, camel

chicken and bacon sarnie

stir fried pork and oriental veg

lager and white

13 st 8 last year 13 st 7

take it to the bridge

30 mins recline bike hills level 11
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

chicken and sweetcorn sarnie

beef and sweet pepper korma with rice

lager and red

13 st 7 last year 13 6

Antagonistic and Isolated

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

3 x 10 skull crushers with the same bar as the curls

3 x 10 incline situp/hyerextension supersets

downward dog, squat, kneel, camel

back bridge over exercise ball

15 mins rowing

tuna and cucumber sarnie

chicken, courgette and pea fried rice

choccy biccy

1 lager, 2 whites

13 st 8, last year 13 st 7

Two's Up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 40kg pulley
3 x 10 50kg bench
3 x 10 20kg military press

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

40k ride with Andy

chicken and chips
chicken and noodles

roast chicken dinner

red wine
13 st 8 last year 13 st 6

back in the saddle

30 mins recline bike hills level 11
downward dog, squat, kneel, camel
easy pose on block working on opening alternate hips

KFC Zinger Tower Burger
restaurant curry

plenty lager
13 st 7

Nada Nadir

Between takng the bomber to school, meetings all morning, bringing his year to the Mills to the the watermill and the wind turbine, then "socialising" evening there was no time to train.

Third day off in a row.

Pasty
chicken and chips
3 lagers and a white
13 st 7

Booze 0: Exercise 0

Yesterday was a draw.

2 sarnies and a burger - "the cornerstone of a nutritious ........."

13 st 5 last year 13 st 5

Rest Less

Thrown a day off by life, drank like a fish, and ate a surfeit of Thai food.

13 st 8 - the most for ages.

Also likely to be another day off today as I nurse a sickly bomber in thre office.

downward dog, upward weight

3 x 10 50kg bench

3 x 10 25kg assist dips

3 x 10 40kg pulley

30 Captain's chairs

3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel

easy pose on block working on opening alternate hips

chicken and corn sarnie

ham salad sarnie

chicken, sweet potatoe and pea green thai crry with rice

4 lagers

13 st 7 last year 13 st 4

decline

26 mins recline bike hills level 11 
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

tuna and cucumber sarnie

lager and white

13 st 4. last year 13 5

Coming Around

16kg kettlebell workout in Cardiff
downward dog, squat, kneel, camel

bacon rolls
lamb roast dinner

2 lagers 1 white
13 st 6 last year 13 st 7

Up that hill

Standard Cardiff 5k run (walked up hill for shame)
(Motionbased record to follow when I get in the office)

bacon rolls,
steak, spuds and veg

2 lagers
no scales on tour

On the M4

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 simultaneous l/r 10kg Arnold dumbell presses

downward dog, kneel, squat, camel
various cross legged on yoga block trying to open hips

cheese and onion sarnie then grapes
spag bols

2lagers
no scales on tour

13 and a half

18 mins recline bike hills level 11 (machine kicked me off)

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
(without watch)

12 mins treadmill

back bridge over exercise ball

Hoisin duck wrap

various curries

red wine

13 st 7 last year 13 st 3

No weigh

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 20kg military press
3 x 10 35kg back machine

downward dog, squat, kneel, camel,
various cross legged bum on yoga block stuff


cheese sandwich and an apple
Ribs

lager watching footie
forgot to jump on scales, 13 st 4 last year

foaming

30 mins recline bike hills level 11
Foam roller for legs (SMR)
easy pose on a block


smoothie
cheese and onion sarnie and a pear
courgette, aubergine and gammon green Thai curry with brown rice (part 2)

2 lagers, 1 red
13 st 6 last year 13 st 4

Bridge too far

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 25kg military press

back bridge over exercise ball
downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

tuna and cucumber sarnie
courgette, aubergine and gammon green Thai curry with brown rice

1 red
13 st 6 last year 13 4

Triple Tipple

38km cycling - an hour over to Whitton, 6 hours socialising then an hour in the saddle back.

bows, and supine, cross legged hip openers of my own design.

ham and cheese sarnie

lamb samosa

pasta, bolognaise and cheddar

day of lager

13 st 4 last year 13 st 5

I've got form

3 x 10 20kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

Commonwealth cafe big breakfast

antipatsi, rissotto

dry weetabix

lager, porter, red

13 st 5 last year 13 7

Two Rest Syndrome

Waiting in the house for the gasman so "thrown a day off by life". If I had half a brain I would have realised this way likely and done something with the kettlebell.

corn beef hash and fried edd
pasta with bologniase sauce

lager and red wine
13 st 5, last year 13 st 5

entitled

16 mins recline bike hills level 11 (machine kicked me off)

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
(without watch)

14 mins treadmill

carrot juice
tuna and sweetcorn baguette
double burger king texican meal

1 lager
13 st 4, last year 13 st 5

Any old iron

3 x 10 20kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40 kg pulley
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

smoothie
chicken and bacon sarnie

prawn and bacon jambalaya

lager and red

13 st 4 last year 13 st 6

Lord knows, at least I was there

30 mins recline bike hills level 11

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

mozzarella, pesto and roast med veg sarnie
corned beef, spud, carrot and onion hash with a fried egg

1 lager, 1 red, 1 white
13 st 5, last year 13 st 6

Lardio

3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 60kg deadlifts
30 Captains chairs
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 hyperextensions

downward dog, squat, kneel, camel
shoulder stand/ back roll thing of my own design.

ham salad sarnie
prawn and bacon jambalaya
dry weetabix

1 lager, 1 red
13 st 5 last year 13 st 7

Tardio

hour and a half unmonitored biking round the streets

bacon, egg and bubble 'n squeak
chicken, leek and tomatoe pasta
dry wheetabix

2 Stellas, half a white
13 st 5 - last year 13 st 7

same old song

3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 50kg bench
3 x 10 30kg overhead cable pulls

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

mozzarella, pesto and roast med veg sarnie
chicken, mashed spuds, peas and gravy

1 white
forgot to weigh myself, last year 13 st 6

the song remains the same

30 mins recline bike hills level 11

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing of my own design.

bacon, brie and cranberry sarnie
pasta with anchovies and olives

4 lagers
13 st 7 last year 13 st 4

the rent remains the same

3 x 10 50 kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 dips 25kg assist
3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

bacon and chicken sarnie
chilli and rice

a boatload of red
13 st 4 last year 13 st 4

Porky Pines

10 mins bike (kicked off by timer)
downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing of my own design.
20 mins treadmill

triple brunch sarnies
take away kebab

Plenty pub beer
13 st 6 last year 13 4

lip up fatty

3 x 10 30kg front squats
3 x 10 10kg overhead squats
30 Captain's chars
3 x 10 50kg bench
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

smoothie
chicken and sweetcorn sarnie
steak and pepper sauce with mushroom rice

1 red, several Stellas

13 st 7 last year 13 st 5

sinful

30 mins recline bike hills level 11

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing of my own design.

smoothie
coronation chicken sarnie
Singapore noodles
late night chips

2 Stellas, 1 white
13 st 6 last year 13 4

jambalaya lord

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 simultaneous l/r 10kg Arnold dumbell presses

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

ham salad sarnie
chicken and chorizo brown rice jambalaya

2 whites
13 st 6 last year 13 6

no scales

22.5 mins recline bike hills level 11 (machine kicked me off)
10 mins stretching
10 mins sauna


Carribean pattie
cucumber and tuna sarnie
restuarant curry

much lager
13 st 4

no title

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 scull crushers 10kg on each end of metal sleeved ez bar

standing bow, assisted wide angle forward seated bend, half spinal twists, easy pose forward bend

tuna sarnie,
chicken, spinach, tomato, anchovy pasta

1 lager, 1 white
13 st 3 last year 13 st 7

cycling

20 mins recline bike hills level 11 (machine kicked me off
General stretching (forgot my watch)
10 mins rowing

strawberry and banana smoothie
chicken, bacon mayo sarnie
roast chicken

3 lagers, 1 white
13 st 3 last year 13 4

at a stretch

3 x 10 30kg front squat
3 x 10 60kg deadlifts
30 Captain's Chairs
3 x 10 hyperextensions
3 x 10 40kg pulley
10 10kg (l/r) Arnold presses
2 x 10 8kg dumbbell houlder presses

hamstring stretches

orange and mango smoothie
tuna and cucumber sarnie
restaurant curry (Kerelan fish)

lager and beer
13 st 5 last year 13 6

Forward Fold

30 mins recline bike hills level 11
General stretching (forgot my watch)

strawberry and banana smoothie
ham salad sarnie
keema gobi bhindi amd brown rice

1 Stella, 1 red
13 st 4 last year 13 st 5

technique

3 x 10 50kg bench
3 x 10 50kg back squats
3 x 10 50kg deadlifts
30 Captains Chairs
3 x 10 seated simultaneous l/r 10kg Arnold dumbell presses
3 x 10 preacher curls 12.5kg on each end of plastic sleeved bar


standing bow, lunge, assisted wide angle forward seated bend

tuna and cucumber sarnie
keema, gobi, bhindi

1 Stella, 2 whites
13 st 3 last year 13 st 5

40k Day

40k training ride with Andy.

Chicken and sausages with potatoes and a mushroom cream sauce

lager and red
13 st 4 last year 13 st 4

under the radar

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
easy pose (1 min each side)

Chinese dumplings
steak, chips, aubergine, pepper, cream sauce

13 5 last year 13 6
lager, red white

mash it up

3 x 10 30kg front squats
3 x 10 50kg bench
3 x 10 ez bar preacher curls - 10kg each end of plastic sleeved bar
3 x 10 hyper extensions with 5kg medicine ball
2 x 10 80kg deadlifts - 1 x 10 69kg perfect form
3 x 10 seated simultaneous l/r 10kg Arnold dumbell presses

standing stretches and half spinal twists

bacon, brie and cranberry sarnie
bangers, mash, carrots

2 lagers 1 white
13 st 5 last year 13 st 7

just under

30 mins recline bike hills level 11
integrated barefoot downward dog, squat, kneel, (l/r) half camel 4 minute sequence
sat cross legged

ham, cheese and pickle baguette
chicken dhansak, sag aloo and rice

plenty lager
13 st 5 last year 13 st 6