10 7

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 ez bar curls 10kgeach end of metal sleeved bar
3 x 10 30kg triceps pushdowns
R

ham and tomato sandwich
tangerine
shepherd's pie and broccoli

wine
13 st 10

12 7

Kicked a rugby ball round with the bomber and played a little knock up cricket with the Bomber and passing pals for an hour or so both morning and afternoon, but no offical exercise. Felt it would be a little daft to go the gym in the evening as well to be frank.
L

weetabix
roast lamb, spuds, cauli, borcolli, yorkshire pud, gravy
ice cream
cheese burger
ham and cheese sarnie
chocolate milk

wine
13 st 12

13 55

about an hour street and park cycling


fish pie and peas
barbecue

lager
13 st 13

11 8 ?

3 x 10 40kg assist dips (v slow, v full rom)
3 x 10 40kg assist pull ups (ditto)
3 x 10 30kg military press
3 x 10 40kg upper back machine
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 captain's chais
Benny squat (hand clasped behind back)

ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

lager and wine
13 st 11

974

500m swim. The pool was empty but I still went in the slow lane.
L


ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

wine
13 st 9

10 45

3 x 10 30kg incline bench
2 x 10 40kg upper back machine
3 x 10 30kg military press
3 x 10 45kg assist pull ups
3 x 10 20kg cable curls
3 x 10 30kg triceps pushdowns
30 30kg kneeling cable crunches
30 hyperextensions
Benny squat with heel hold
R

cheese and cucumber sandwich
pear
lamb keema peas, chick pea curry, naan

wine
13 st 10

967

10 km treadmill @ 10.1 km/hr second 10cBaeAbertawe training session.
L

cheese sarnie
banana
lamb peas keema, rice, veg, raita
late night sarnie

wine
13 st 9

11 ?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown
R

cheese 'n pickle sarnie
apple
roast pork with a dipping sauce, rice, stir fried veg
last night cheese sarnie

wine
13 st 11

12 ?

3pm Bikram - back hurt again (2 left)
L

BLT baguette
roast pork, spuds, carrot, broccoli
cheese and onion sarnie

lager and wine
13 st 12

13 73

cycled to Kingston then back again later - 6 or 7 miles each way.
R

weetabix
bacon egg and chips
curry and naan

lagert and wine
13 st 13

9?4

3 x 10 30kg incline bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
10 40kg, 10x45, 10x50 pulldown machine
3 x 10 hyperextensions
3 x 10 catpain's chairs
3 x 10 30kg triceps pushdowns
2 x 10, 1 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar

ham sarnie
banana
fish and lentil curry, fried sag aloo cake, rice
Spanish omelette
marmite on toast

wine and lager
13 st 9



wine

11 64

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups


cheese 'n onion sarnie
pear
fish 'n chips

wine
13 st 11

964

500 m swim


baked spud with mayo chicken
Spanish omelette and bacon

lager
13 st 9

945

10 km treadmill @ 10.0 km/hr as the 10cBaeAbertawe countdown begins.

tuna and sweetcorn baguette
chicken and lentil curry with sag aloo

wine and lager
13 st 9

957

No exercise, or food diary on tour.

13 st 9 this morning.

I need a simple travel workout, that I can pull out to do in a hotel room to stop lapses like the last two days.

?55

No exercise, food diary or scales on tour.

?45

16kg Kettlebell workout
some stretching

no food diary or scales on tour

?46

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 ez bar skull crushers 7.5kg on each end of plastic sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 Captain's chairs
3 x 10 25kg assist pull ups



marmite on toast
cold chips
ham sarnie
2 tangerines

Can't remember what else I ate or drank, after driving to Somerset
No scales on tour

12 56

3 x 10 40kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown



ham sarnie, tangerines
corned beef hash and sweetcorn

lager
13 st 12

12 57

500m swim

chilli 'n rice
corned beef hash and fried egg

lager and wine
13 st 12

12 57

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 25kg assist pull ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 sit ups
3 x 10 hyper extensions

marmite on toast
ham sarnie
2 tangerines
roast beef, roast spuds, veg

wine
13 st 12

13 ?6

foam roller on quads (murder after yesterday's challenge)

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 5kg on each end of metal sleeved bar
30 30kg kneeling cable crunches
3 x 10 hyperextensions

ham and mustard sarnie
2 tangerines
Cadbury breakfast bar
cake
Lithuanian cake
doughnut
pork and braised lettuce in oyster and spring onion sauce with noodles
ham sarnie

wine
13 st 13

11 74

Swansea Childline Challenge


bacon 'n egg sarnie
Pork Sunday roast
chocolate

wine
13 st 11

?44

8:15 Bikram - back hurt again (3 left)

duck, spuds. red pepper, red sauce
chinese chicken 'room curry and rice

lager and wine
no scales on tour

11 64

500m swim

ham and mustard sarnie
apple and banana
chilli, rice salad
chocolate

wine
13 st 11

10 75

5km treadmill starting at 10.5km/h and going up 0.1km/h every two minutes
last run before Childline Challenge

bacon and tomato sarnie
banana
cheeseburger, chips, slaw and salad

no booze
13 st 10

864

5km treadmill starting at 10.4km/h and going up 0.1km/h every two minutes

BLT
apple
fondue
chocolate

lager and wine
13 st 8

11 66

5km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes

BLT
apple
haggis with mashed spuds and parsnip
chocolate

wine
13 st 11

11 4 ?

1.25km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes.
(couldn't be arsed after 1.25 which is a worry)

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 triceps pushdowns

bacon, lettuce, mayo sarnie
apple and pear
chilli con carne, chips and rice (arf 'n arf)

wine
13 st 11

11 3 7

No exercise yesterday, though I was out in the air.

Grazed on bacon rolls and burgers etc.

coupla lagers and coupla glasses of wine
13 st 11

?34

5km treadmill starting at 10.2km/h and going up 0.1km/h every two minutes.

I forget what I ate and drank as I'm actually writing this on Monday and it is about Saturday.

10 56

5km treadmill starting at 10.1km/h and going up 0.1km/h every two minutes.

cheese ploughman's sarnie
bacon ,chicken, chips, salad

lager and wine
13 st 10

10 45

5km treadmill starting at 10km/h and going up 0.1km/h every two minutes, which is kinda cool 'cause when I started this training scheme 10km was the speed I finished at after the series of .1km/h boosts.



chicken drunsticks, spud wedges, corn on the cob
pear
slamon/mango curry rice
bacon and chicken pasta salad

lager and wine
13 st 10

8 3 5

5km treadmill starting at 9.9 km/h and going up 0.1km/h every two minutes.


tuna sarnie
clementine and pear
spinach, spuds and fish in cheese sauce

wine
13 st 8

10 4 4

5km treadmill starting at 9.8 km/h and going up 0.1km/h every two minutes. This took me under 29 minutes for the first time. (Broke half an hour four runs ago.)


spinach and ricotta quiche
pear and clementine
red Thai salmon and mango curry with rice

lager and wine
13 st 10

12 5 6

5km treadmill starting at 9.7 km/h and going up 0.1km/h every two minutes.


bacon & ketchup sarnie
clementine and pear
Roast duck on celeriac puree with berry sauce

wine
13 st 12

12 5 7

3pm Bikram Yoga (4 left); tweaked my lower back a bit.

cooked brekky
roast pork Sunday lunch
chocolate

wine and lager
13 st 12

11 56

8:15 am Bikram Yoga (5 left)
500m swim

full English brekkie
Welsh rarebit
lamb with leeks and sweet potato
tinned spag rings on toast

lager and wine
13 st 12 (I was 13 6 after yoga and swimming)

914

5km treadmill starting at 9.6 km/h and going up 0.1km/h every two minutes.


sausage and relish sarnie
pear and clementine
cottage pie, beans and cucmber

wine
13 st 9

11 2 5

5km treadmill starting at 9.5 km/h and going up 0.1km/h every two minutes.

Egg/mayo/relish sarnie
pear and tangerine
cottage pie and beans

wine
13 st 11

10 5 4

5km treadmill starting at 9.4 km/h and going up 0.1km/h every two minutes, which took me under half an hour for the first time with plenty still in the tank.



tuna and cucumber sarnie
pear and tangerine
mushroom omelette and chips

lager
13 st 10

11 4

5km treadmill starting at 9.3 km/h and going up 0.1km/h every two minutes.


tuna and cucmber sarnie
apple
bangers, mash, veg, onion gravy

lager and wine
13 st 11

11 4

5km treadmill starting at 9.2 km/h and going up 0.1km/h every two minutes.

bacon rolls
Burger King
Chinese Restaurant
Easter Eggs

lager and wine
13 st 11 (there's a surprise)

?04

Standard Cardiff 5k (but more of a meander than a serious run)

coupla lagers, no scales

?22

Standard Cardiff 5k

3rd day with no booze

?22

A day off after a five hour car journey.

No booze, no scales on tour.

11 1 3

5km treadmill starting at 9.1 km/h and going up 0.1km/h every two minutes.


ham, cheese and pickle sarnie
BK bacon double cheeseburger meal

no booze
13 st 11

10 3 4

500m swim


chicken and bacon sarnie
beef pie

lager and wine
13 st 10

935

5km treadmill sarting at 9.0 km/h and going up 0.1km/h every two minutes

all day brekkie sarnie
liver, aubergine red thai curry and rice
corned beef hash

lager and wine
13 st 9

871

5km treadmill sarting at 8.9km/h and going up 0.1km/h every two minutes


cheese 'n onion sarnie
apple
chicken korma, saag dhaal, rice

lager and wine
13 st 8

11 4 3

5pm Bikram Yoga (6 left)

sardines on toast
prawn pasta salad
chicken korma, saag dhaal, rice

lager
13 st 10

916

500m swim

tuna melt
blt
hot & sour soup
roast pork noodles

wine & lager
13 st 9

8 2 6

5km treadmill sarting at 8.8km/h and going up 0.1km/h every two minutes


left over shish for brekkie
tuna and sweetcorn sarnie and apple for lunch
fish 'n chips

wine
13 st 8

9 1 6 11

5km treadmill sarting at 8.7km/h and going up 0.1km/h every two minutes

tuna, sweetcorn, mayo sarnie
banana
shish kebab

no booze
13 st 9

10 1 3

500m swim

marmite on toast
cheese and pickle sarnie
tangerines
liver, aubergine red thai curry and rice
crisps

lager
13 st 10

715

5km treadmill

cheese & tomato sarnie
tangerines
liver, bacon, onions, mashed spuds, roast tomatoes
crisps

lagert and wine
13 st 7

715

5km treadmill

egg mayo sarnie
tangerines
cheese, tomato and herb omlette with chips

wine
13 st 7

936

5pm Bikram Yoga (7 left)
hotel food
airline food
home cookin'

wine
13 st 9

938

I return from my annual sojourn on the slopes at 13 st 9, six pounds more than last year and one more than the year before

804

5k treadmill


bacon sarnie, crisps, tangerine
curry, rice
burger

lager
13 st 8

814

I had a theoretical availability to do some exercise 6:30 to 7:30 am yesterday but I overslept, had to rush down to Sussex for a meeting, get back to the office then look after the bomber so "thown a day off by life".

pork, mango and carrot curry with rice

lager and wine
13 st 8

? -1 3

6:30 am Bikram (8 left)


bacon, black pudding and beans
turmeric rice, chicken and mango salad
chicken, mash carrots, gravy
ham sarnie

wine
forgot to weigh myself this morning.

8 -3 5

5km treadmill


smoothie
Thai influenced coronation chicken and mango sarnie
pear
chicken & couscous

lager
13 st 8

8 -1 4

Bowled up at Virgin with the intention of swimming, but was deflated to find I had left my goggles behind and just ended up in the sauna. Mark today up as rest.

egg mayo sarnie
cheese salad sarnie
steak, chips, mushroom, tomato and spinach sauce
chocolate

wine
13 st 8

604

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns


all day brekkie sarnie
roast chicken, roast spuds, carrots, spinach

lager and wine
13 st 6

8 3 1

8:15am Bikram
bought 10 sessions so 9 left


Commonwealth Cafe big breakfast
red pepper and pork in black bean sauce with noodles
bread and dripping
chocolate

lager and wine
13 st 8

5 -3

5k treadmill

sore, raw bloody tootsies reveal unsuitability of boxing boots for this and need for "new daps."


ham, mayo, tomato sarnie
apples
antipasto mushrooms with bread and balsamic
bolognaise & pasta

wine
13 st 5

6 -2

5k treadmill


all day brekkie sarnie
ham sarnie
steak, salad and chips

no booze
13 st 6

6 -4

500m swimming alternating 50m of breast stroke and crawl; breathing every two strokes on the latter - left on the first 25m then right.


smoothie
tuna and sweetcorn sarnie, apple
keema veg, saag aloo

wine
13 st 6

6 -3

500m swimming alternating 50m of breast stroke and crawl; breathing every two strokes on the latter - left on the first 25m then right.

smoothie
tuna/sweetcorn/mayo sarnie
apple
mushroom omelet and chips

lager
13 st 6

7 -4 8

500m swimming alternating 50m of breast stroke and crawl; breathing every two strokes on the latter - left on the first 25m then right.

egg mayo sarnie
banana
red pepper and pork in black bean sauce with noodles

wine
13 st 7

8 -1 4

Day off what with the bomber and being very lazy.

Roast pork Sunday dinner
Chocolate cake
Pork Thai red curry and rice
Flake

lager and wine
13 st 8

8 -5 1

30 mins hills level 11 recline bike

corn on the cob
spag bols
chocolate cake

lager and wine
13 st 8

4 -4 5

3 x 10 50kg bench
3 x 10 10kg overhead squat
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns

ham sarnie
bolognaise & garlic bread

lager and wine
13 st 4

5 -4 6

30 mins hills level 11 recline bike

antipasto mushroom and mayo sarnie
banana
Nando's chicken, fries and 'slaw

glass of red
13 st 5

6 -4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 40kg lats pulldown

tuna and sweetcord bagutte
Thai food that the Prince Albert (TW2 5QB)

lager
13 st 6

6 -6 11

12.5 minutes hills recline bike level 11 (machine kicked me off)
17.5 mins hills recline bike level 11


goats cheese and pickle sarnie, banana
red wine, cholrizo and butternut squash risotto

wine and lager
13 st 6

6 -4 10

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg lats pulldown


banana
chorlizo and goat's cheese sarnie
penne carbonara

glass red wine
13 st 6

8 -4 6

just fooled round with some over head squats and bear crawls

bacon and egg
fish curry with veggy rice

lager and wine

6 -6 5

25 mins incline bike hills 11 (machine kicked me off)
foam roller for top of legs

left over bolognaise and salad in a roll
cheese and ham sarnie
tandoori salom, raita, naan

lager and wine
13 st 6

8 -5 7

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 triceps pushdowns
3 x 10 40kg pulley (wide handle)
1 x 10, 2 x 7 30kg military press

egg mayo salad sarnie
bacon, veg and leaf risotto

lager and wine
13 st 8

5 -2 8

30 mins hills level 11 recline bike

leftover Thai pork, cucumber and eggs with rice for brekky
KFC
spag bols
banana

wine
13 st 5

7 -4 9

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 50kg bench
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg strict pulley
3 x 10 40kg lats pulldown



scrambled egg on toast
pork and salad sarnie followed by banana
Thai pork, ccumber and eggs with rice

wine and lager
13 st 7

7 -3 9

30 mins hills level 11 recline bike

ham,cheese and pickle sarnie
take away chicken kebab

plenty lager
13 st 7

7 -3 6

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg pulley



fried egg roll, satsuma
goat's cheese omlette with salad and chips
tuna pasta
roast pork roll and apple

wine and lager
13 st 7

7 85.9

There was a barbeque after the bomber's rugby yesterday so I obviously had to have a pint with a burger. After that I had to watch the Italy England game, and I could scarcely get through that on water alone, so come the end of the afternoon training was ruled out.

BBQ
roast pork, spuds, and carrots
pancakes

wine and lager
13 st 7

6 86.2

Had a day off after all.

6 ? 85.7kg

30 mins hills level 11 recline bike (cardio two days in a row as it looks like tomorrow may have to be kettlebell at home due to bomber - and, frankly, sport watching - duties)


ham sarnie
burger and chips, though home made

lager
13 st 6

6 -7 10

30 mins hills level 11 recline bike (stuggled a bit in the middle)


tuna & sweetcorn sarnie
chicken dhansak, veg naan and rice

no booze
13 st 6

4 -6 6

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 40kg lats pulldown

spicy chicken pasty
gammon, pineapple,chips
appple & pear

wine
13 st 4

6 -4 6

30 mins hills level 11 recline bike


egg mayo sarnie
gammon, pineapple and chips
bacon and tomato sarnie

wine and lager
13 st 6

7-4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 70kg squats

bacon, tomato and mayo sarnie
sweet pepper bolognaise and pasta

wine
13 st 7

5 -5 7

27 mins recline bike level 11 (machine kicked me off)

plenty toasted cheese sarnies
bolognaise

lager and wine
13 st 5

7 -5 5

Day off exercise as John was up for the rugby.

Much booze and food.

10 -4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg triceps pushdowns
3 x 10 hyperextensions (plate held behind head)

cold frankfurter and fried onion sarnie
take away curry

wine, lager & perry
13 st 10 - up a stone on last year

? -5 8

30 mins hills level 11 recline bike


egg mayo sarnie
veg chilli & rice


perry
forgot to weigh myself - unheard of!

5 -5 8

3 x 10 10kg overhead squats
3 x 10 30kg front squats
3 x 10 30kg hand cleans
3 x 10 50kg squats
3 x 10 Captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

choc chip biccies
tandoori chicken, mango, and relish sarnie
tandoori chicken, dhal, veg basmati rice

wine and cider
13 st 6

5 -3 8

23 minutes hills lvl 11 recline bike (machine kicked me off)
then another 7 mins


ham 'n slaw sarnie and some grapes
take away kebab


wine, lager, coffee beer
13 st 5

7 -1 8

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
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 10kg overhead squat

tuna melt panini
red Thai chicken and aubergine curry and rice


wine
13 st 7

6 -4 10

23 minutes hills recline level 11 (machine kicked me off)

ham and sausage toasties
chicken and chips
banana, yogurt and honey

wine and lager
13 st 6