328

30 mins recline bike level 11

KFC salsa toasted twister
carrot and coriander soup with cheese and tomato rolls

wine
13 st 3

6 3 10

First day without exercise for a month and weight creeps back up.

scrambled egg and hash browns
chicken curry and rice
chip sarnie
broccoli and Stilton soup
spag bols

lager and wine
13 st 6

4 4 10

6:30am Bikram in Balham

Subway sub
chicken, mash, peas, gravy

lager, wine
13 st 4

3 4 10

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

All day breakfast sarnie
samosas, cheese on crackers
liver and rice and salad

lager and wine
13 st 3

259

16 mins recline bike level 11
machine kicked me off
14 mins recline bike level 11

cheese and onion sarnie
fried chicken, rice and salad.

wine
13 st 2

177

6:30am Bikram in Balham

lunchtime
3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 30kg triceps pushdown
3 c 10 45kg pulley


BLT sarnie
steak mushroom, peas, bread

wine and lager
13 st 1

067

6:30 am Bikram and Balham

6 pm 30 mins recline bike level 11 (Profit Burglar rearranged so this was pub displacement activity)

Sainsbury triple sarnie pack
blackened salmon on butternut squash/sweet potato chilli mash with mango chutney

wine
13 st 0

359

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 5kg assist chin ups
3 x 10 captain's chairs
3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar



ham and cheese panini with salad
corned beef hash with a fried egg

wine
13 st 3

329

8:15am Bikram in Balham

porridge with honey
meatballs in tomato and olive sauce with garlic bread
chocolate

lager and wine
13 st 3

328

8:15am Bikram in Balham

sardines on toast
curry and rice
rice pudding

wine
13 st 3

159

30 mins recline bike level 11

tuna and sweetcorn pasta
fish 'n chips 'n processed peas
weetabix bar
grapes

wine
13 st 1

3 6 11

6:30 am Bikram in Balham

Sainy's £2 sushi pack
tuna and sweetcorn pasta

wine
13 st 3

2 6 11

3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

chicken and bacon sarnie
roast pork with brocolli and carrot soup

wine
13 st 2

379

6:30 am Bikram in Balham

Sainy triple favourite sarnie pack
take away chicken kebab

lager
13 st 3

3 3 10

26.5 mins recline bike level 11 - machine kicked me off

3.5 mins seiza

KFC Zinger Tower Burger

dry roast peanuts

roast pork sarnie

Winter Warmer

13 st 3 (what is the point of writing the last two year's weights if I put them in the title?)

459

8:15am Bikram Balham

roast pork, roast spuds, carrots and broccoli
leftovers for tea

wine and lager
13 st 4 (5 in 08, 9 in 07)

519

3 x10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 1kg on each end of metal sleeved bar
3x 10 25kg triceps pushdowns

chicken/peas fried rice
chicken/peas fried rice with cauli

lager
13 st 5 (4 more than last year, 4 less than 2007)

337

13 minutes recline bike hills level 11 (machine kicked me off)
5 mins seiza, copied shelf hip openers
17 minutes recline bike hills level 11

tuna and cucumber sarnie
chicken, black pudding and cauliflower puree

lager and wine
13 st 3 (same as last year. four pounds down on 2007)

448

Drove to Balham for 6:30 am Bikram

cheese ploughman's baguette

chicken pasta

13 st 4 (same as last year and four pounds less than the year before)

348

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

chicken and salad baguette

sausage, black pudding, Spanish tortilla

no booze

13 st 3 (lb less than last year, five less than 2007)

369

Drove to Balham for 6:30am Bikram Yoga

beef, stilton and rocket baguette

chinese restaurant food

lager

13 st 3 (down 3 from both last year and the year before)

1 8 10

20 minutes recline bike hills level 11 (machine kicked me off)
5 mins seiza, copied shelf hip openers
10 minutes recline bike hills level 11 (machine kicked me off)

port, lager, wine

keema peas and naan

13 st 1 (half a stone less than last year and nine pounds less than the year before but it was after Bikram so a lot of the loss was water).

4 6 10

Drove to Balham for 8:15am Bikram Yoga

out boozing in London for the afternoon and early evening

keema peas of my own design

13 st 4 (2lb less than last year, 6 than the year before)

248

Drive to Balham for 8:15 am Bikram Yoga

left over pasta and sauce

English muffin with black pudding and fried egg

home made burgers in Tesco buns with relish

lager and wine

13 st 2 (13 4 last year and 8 the year before).

436

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 captain's chairs
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 25kg cable pushdowns


tuna and cucumber sarnie
two sausages in a bread roll and carrot soup

lager and wine
13 st 4 (a pound more than last year but two less than 07)

368

21.5 minutes recline bike hills level 11 (machine kicked me off)
5 mins seiza, copied shelf hip openers

very lacklustre while ill, and certainly can't expose a hot/wet Bikram studio to my emanations until I am better.

ham cheese and pickle sarnie
bolognaise and pasta

wine
13 st 3 (3 ln less than last year, 5 less than year before)

458

3 x 10 50kg bench presses
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
10 10kg, 10 12.5kg, 10 15kg cable curls

It is hard to do weights when you don't feel well

Mango juice

pizza. salad and orange juice

carrot and lemon soup

one glass of wine 13 st 4 (5 last year 8 year before)

575

30 minutes recline bike hills level 11
5 mins seiza, copied shelf hip openers

chicken, mayo and bacon sarnie

bangers, mustard mash, onion gravy and peas

lager and wine

13 5 (two pounds more than last year and the same as the year before)

677

Drove to Balham for 7pm Bikram. It was mobbed. (Must be a great business)

fry-up

chocolate weetabix

toasted ham sarnie

lentil, spinach and chicken curry

lager and wine

13 st 6 (a pound less than the last two years)

488

26.5 minutes bike hills level 11 (Machine kicked me off)
5 mins seiza, copied shelf hip openers

wheetabix
chcken roast dinner

wine
13 st 4 (four pounds less than last two years)

569

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 hyperextensions

5 mins seiza (an advance in terms of upright straight back)


ham 'n eggs on an English muffin
chicken and chips

wine
13 st 5 (13 6 last year, 13 10 year before)

575

"Thrown a day off by life." It involved a search the Bomber's Match Attax folder.

mutton with rice 'n' peas and a side of 'slaw at Garfields. Why don't I do that more?
bacon, mushrooms, tomato and chips

lager and wine
13 st 5 (13 7, 13.5)

5 6 10

15 mins hills level 11 bike (machine kicked me off)
5 mins seiza/virasana
15 mins hills level 11 bike

beef, tomato and horseradish sarnie

hot dog with onions at the bonfire

no booze

13 st 5 (a pound lighter than last year and I was 13 10 the year before)

77?

drove to and from Balham for 6:30am Bikram Yoga. (Weather too horrible for bike. Thin end of the winter edge, I wonder?)

tuna salad baguette

popcorn chicken

lentil and egg curry with naan

lager and wine

13 7 same as last year

368

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 hyperextensions

working on Virasana

all day breakfast sarnie

chicken, barley lentil and split pea soup

lager and wine

13 st 3 (13 6 last year and 8 year before)

788

7.5 mins hills level 11 bike (machine kicked me off)
20.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza

cheese and tomato roll
Thai red chicken curry
corned beef hash and fried egg

lager and wine
13 st 7 (13 8 in 07 and 08)

6 6 10

biked to and from Balham in the rain for 8:15am Bikram Yoga

dense but radiant corned beef hash of my own design

likewise home concocted bacon, barley lentil and split pea soup

lager and wine

13 st 6 (same as last year but four pounds less than year before

477

biked to and from Balham for 8:15am Bikram Yoga

Sausage & Egg McMuffin brekkie with large coffee
burrito in town

lager, dark beer and wine
13 st 4 (13 st 7 2008 and 2007)

779

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
30 30kg kneeling cable crunches

ham, cheese and pickle sarnie

chorizo and spinach Spanish tortilla wth tomato sauce left over fromn day before's pasta

1 lager only

13 st 7 (same as last year, 2lb less than year before)

588

13.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza
10.5 mins hills level 11 bike (machine kicked me off)

chicken and salad sarnie

penne, meatballs and tomato sauce

wine

13 st 5 (13 8 the last two years)

558

3 x 10 captain's chairs

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

3 x 10 hyperextensions

chicken drumstick, banana

tuna and cucumber sarnie

chicken and rice

lager (pub), wine (post pub)

13 st 5 (same as last year, and three pounds less than year before)

6 10 7

biked to and from Balham for 6:30am Bikram Yoga

ham salad baguette
burger and chips

lager and wine
13 st 6 (13 10 last year, 13 7 year before)

689

14.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza
15.5 mins hills level 11 bike

Sainy's Brunch triple sarnie pack

mountain of keema broccoli and rice

banana and cadbury flakes

lager and wine

13 st 6 (last year 8, year before 9)

7?5

Tarried too long when dropping Ben off to get to the gym afterwards. (Maybe I can do an hour while he's at rugby Sundays from now on?)

chicken and veg rice

cottage pie (lunch and dinner)

later and wine

13 st 7 (2008 unknown, 2007 13 5)

766

woke up too late to train before picking up Ben.

Mitre Burger
chicken and veg fried rice
chocolate bar

lager and wine
13 st 7 (13 6 last two years)

485

biked to and from Balham for 5:30pm Bikram Yoga. - also first hint of yoga on these pages this day last year

Ginsters pasty (549 kcal it would appear)
keema, sag, and pulse
curry
chocolate

lager and wine
13 st 4 (13 8, 13 5)

565

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

porridge and honey

ham, cheese and pickle baguette

lamb, chips and salad

egg and bacon toasted sarnie

crunchie

wine

13 st 5 (2008 13 6, 09 13 5)

44?

biked to and from Balham for 8:45pm Bikram Yoga.

chicken salad, prawn mayonnaise, blt triple sarnie pack

Heinz chicken and veg Big Soup

wine, lager

13 st 4 (last year 13 st 4)

67?

30 mins hills level 11 bike
4 mins seiza

tuna and cucumber sarnie

chicken in cider and rice

pub evening of lager

13 st 6 (7, dunno)

778

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls (using double handle)

banana and a peach

crayfish and rocket sarnie and a peach

sausages, spuds, spinach and onion gravy

choccy bar

13 st 7 (7, 8)

778

biked to and from Balham for 5:00pm Bikram Yoga.

sausage, bacon, scrambled eggs, mushrooms, beans & toast
chicken and sweetcorn fried rice

cider & lager
13 st 7 (7, 8)

987

A day off exercise as John was visiting from Wales.

bacn, egg and bubble bap
crisps
chinese meal

guiness, lager, sake, cider
13 st 9 (13 8, 13 7)

884

30 mins hills level 11 bike
4 mins seiza

ham, cheese and pickle baguette
take away curry

lager and cider
13 st 8 (13 8, 13 4)

London Bridge ain't falling down

Thrown a day off by work pressure and bomber duties

2 eggs, 2 sausage, beans and chips

chicken and sweetcorn fried rice

wine

13 st 6 (last year dunno, but 13 8 the year before)

What four?

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

3 x 10 25 kg triceps pushdowns

pasty

sausage and sweet chilli sauce sarnie

cheese, spud, spinach omlette

lager and wine

13 stone 8 (13 4)

all seven

25 mins hills level 11 recline bike (machine kicked me off)
hip openers (assorted), Seiza (sorta)

pea, lentil and barley soup of my own design

cheese and onion sarnie

liver,mash, sweetcorn and onion gravy

lager and wine

13 st 7 (13 7)

687

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
30 skull crushers 5kg on each end of metal sleeved ez bar (Looking at May, I should have used the same bar as the curls. Maybe I'll start swapping this for overhead cable pulls.)

tuna and cucumber sarnie

chicken in mayonnaise based dip

cup cakes

doughnuts

wine

13 st 6 (8,7)

789

No time after dropping the bomber off later than usual to hit the gym before it closed and thus "thrown a day off by life". Didn't make it to yoga this morning either due to indolence.

Porridge with banana and homey

chicken drummers

bacon and mushroom pasta

lager and wine 13 st 7 (8,9)

858

The Bomber was with me from Friday evenining so no training yesterday, unless kicking a rugby ball round in the part counts.

tuna fried rice
chicken dhansak, sag aloo rice

lager and wine
13 st 8 (5, 8)

crunch

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg front squat
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar


cheese ham and pickle sarnie
cottage pie

wine and lager
13 st 7 (5, 8)

5 to 10

biked to and from Balham for 6:30am Bikram Yoga. (Note to self: hot yoga damn near killed me after a good old drink the night before.)

Smoothie

chicken and chorizo sarnie

fried rice

wine

13 st 5 (5, 10)

747 comin' outta the sky

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 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups

bacon and egg sarnie

banana and a peach

tuna pasta

crisps

wine

13 7 (13 4, 13 7)

677

biked to and from Balham for 6:30am Bikram Yoga

bacon and egg sarnie and melon juice

triple sarnie pack from Sainy's

chilli and rice

choc chip cookies

red wine

13 6 (7, 7)

knees must be better than last year

quarter lotus on cushion

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg front squat
3 x 10 30kg overhead cable pulls

smoothie

ham, cheese and pickle sandwich

liver, bacon, onion and spuds

lager and wine

13 7 (13 5, 13 8)

6 7 8

biked to and from Balham for 8:15am Bikram Yoga

smoothie
McD Quarter pounder with cheese
chilli and rice

lager and wine
13 st 6 (13 7, 13 8)

red

biked to and from Balham for 8:15am Bikram Yoga

porridge with honey and banana
thai fishcakes, red duck curry & rice
chicken sarnie

lager and wine
13 st 7 (13 5, 13 6)

and not be tired by weighting

practised cushion supported quarter lotus and kneeling in my gaff

3 x 10 30kg front squat
3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls (using a handle)

remains of Ben's fish 'n chips from night before

tuna and sweetcorn sarnie, scotch egg

egg, lentil, cucumber & spinach curry

lager and wine

13 st 5 (5, 5)

If you can weight

woke up too late for yoga in Balham - practised cushion supported quarter lotus, kneeling and half spinal twists in my gaff

3 x 10 30kg front squat
3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls (using a handle rather than a rope which seems to make it harder)

smoothie

chicken salad sarnie

fish 'n chips

1 glass wine

13 st 5 (13 4, 13 9)

grazing

biked to and from Balham for 6:30am Bikram Yoga

smoothie

brunch triple pack sarnies

grazed on party food

lager

13 st 4 (13 5, 13 8)

two pounds a year

biked to and from Balham for 6:30am Bikram Yoga

smoothie

tuna and sweetcorn baguette

take away kebab

evening in the pub worth of lager

13 st 3 (13 5, 13 7)

all my myself

woke up too late for yoga in Balham - practised cushion supported quarter lotus, kneeling and half spinal twists on my own

22.5 mins hills level 11 recline bike (machine kicked me off)
2,000m rowing

smoothie

all day breakfast sarnie

cottage pie

cheese and onion sarnie

lager, wine

13 4 (13 7, 13 7)

written on the wind

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls

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

porridge and honey

home made salt and pepper chicken with fried rice

more fried rice

cheese and onion sandwich

lager and wine

13 stone 4 (13 6, 13 9)

want not

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses

smoothie
salt and pepper chicken with noodles
cottage pie

wine
13 7 (13 6, 13 7)

two reds syndrome

5:30pm Bikram at Balham

smoothie
bacon sarnie, grapes
cheese, toblerone, twix

2 reds
13 3 (13 4, 13 4)

out of my depth

Failed to get to morning yoga after late night though I did some solo cross-legged and kneeling hip stuff.

Swam lunchtime

smoothie

ham, cheese and pickle sarnie

fish 'n chips

wine

13 6 (13 6, 13 5)

knocked off

biked to and from Balham for 6:30am Bikram Yoga

smoothie
Heinz chicken and vegetable big soup

Chicken Biriani from Colliers Wood Tandoori

lager

13 st 5 (13 4, 13 6)

we have both kinds

biked to and from Balham for 6:30am Bikram Yoga

a little weights session after work to keep strength up while I am being yoga boy
2 x 10 50kg bench press
3 x 10 15kg assist pull ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls


smoothie

olives, then spaghetti with roasted veg at http://mamma-rosa.co.uk/

chicken in a honey and mustard marinade with beetroot and carrot salad

two crunchie bars

wine

13st 3 last year 13st 7

more Bikram

biked to and from Balham for 6:30am Bikram Yoga

smoothie

ham, cheese and pineapple baguette

rest of biriani of my own invention

wine

13 7 (13 6, 13 4)

practice

cycled to and from Balham for midday Bikram yoga

biriani of my own invention

lager and wine

13 7 (13 5, 13 4)

4 3 5

thrown a day of rest by circumstances

picnic, wine and beer

13 st 4 (13 3, 13 5)

written in the pub

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls



smoothie
bacon and tomato sarnie
chilli

wine
13 4 (13 6, 13 5)

Volstead Act

biked to and from Balham for 6:30am Bikram Yoga

smoothie

Sainy's ham/prawn/egg triple sarnie pack

fish 'n chips

no booze

13 7 (13 5, 13 6)

less assistance

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls

all day breakfast sarnie

Suvai Aruvi veggie biriani

wine & lager

13 5 (13 5, 13 7)

446 squadron

biked to and from Balham for 6:30am Bikram Yoga

smoothie

Boots chicken salad, prawn mayonnaise, blt sarnie triple pack

sir fry turkey, brown rice and veg

wine

13 4 (13 4, 13 6)

966 Squadron

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

6 mins rowing

smoothie

egg & cress sarnie

slice of cake

sir fry turkey, brown rice and veg

wine

13 st 9 (13 6, 13 6)

weight not want not

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar

Muffins

Sunday lunch at Mum and Dad's

bolognaise sauce incl. sweet peppers

wine

13 7 (13 6, 13 7)

scales on tour

standard Cardiff 5k run (no stopping on the hill for the first time in a while)

bacon, burgers, sausages, buns

lager and wine
13 8 (chez Chris) 2008: 13st 4 2007: 13st 7

scales falling from eyes

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar

smoothie
bacon and tomato ketchup sarnie
writing lunchtime yesterday I don't know what I had for dinner

No scales on tour (13 3, 13 6)

Dry Dry Dry Delilah

biked to and from Balham for 6:30am Bikram Yoga

smoothie

chicken salad, chicken & bacon, chicken & sweetcorn triple sarnie pack

fish 'n chips

no booze

13 st 7 (13 4, 13 6)

cardio bombardio

22.5 mins hills level 11 recline bike (machine kicked me off)
8 mins treadmill
coupla mins Vajrasana

ham and cheese baguette

penguin bar

pub evening of lager

13 st 5 (13 5, 13 8)

getting a grip

managed Siddhasana (backside on cushion) 5 mins each side

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg face pulls

Note to self: slow, controlled "perfect" technique should translate to more muscle stimulation with less joint stress.

Taking it easy on front squats after a month off since hurting my back. With any luck the Bikram spine strengthening sequence will help there as well.

tuna salad baguette

bangers, mash, peas, onion gravy

penguin bar

wine

13 7 (13 8, 13 8)

Life not Books

biked to and from Balham for 6:30am Bikram Yoga

M&S Club sarnie

Upstairs at The Providores (http://www.theprovidores.co.uk/prv.html)

wine

13 5 (13 5, 13 6)

Garmin round the mountain

Richmond to Windsor Bike Ride

http://connect.garmin.com/player/12770335

cheese burger

bolognaise and pasta

lager

13 8 (13 5, 13 5)

The cyclist prepares

biked to and from Balham for 8:15am Bikram Yoga

Commonwealth Cafe Big Breakfast

tuna and sweetcorn

pork and veg fried rice, dhal, tempered onions

lager, wine

13 8 (13 4, 13 5)

937

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 captain's chairs
3 x 10 hyperextensions
3 x 10 simultaneous l/r 10kg Arnold presses
30 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

smoothie
chicken salad sarnie

pimped up Spanish tortilla

penguin bar

wine

13 st 9 (13 3, 13 7)

yo yo

biked to and from Balham for 6:30am Bikram Yoga

smoothie

sushi

veg and pork fried rice

bagel

wine

13 6, 13 6, 13 5

Avulsions

Avulsion fractures of the hip have placed bone fragmants in and around the ball joint of my right ( and currently least favourite ) hip.

No training until my white blood cells have finished their attack upon me and the fragments have been re-absorbed.

In the mean time Codeine Phosphate Hemihydrate, Paracetamol, Ibuprofen and Morphene will be my mobility aids. Far superior to a crutch or a walking stick in my humble opinion !

Is it true that drinking Cider assists with reabsorption of calcium or did I just dream it ??

floored

biked to and from Balham for 6:30am Bikram Yoga

smoothie

ham, scrambled egg and baked bean crepe and an apple juice

chicken tikka, chips, salad and mango chutney

chocolates

pub lager evening

13 st 7

better red than read

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

standing bows, lunges with twists, half spinal twists

10 mins rowing machine

ham and salad baguette

chicken tikka and punjabi chickpeas

red wine

13 st 7

bucolic

13 stone 7 this morning. 13 5 last year.

Been camping for the weekend so no exercise apart from walking trails and carrying firewood.