87

hills level 11 20 mins recline cycling
machine kicked me off
hills level 11 10 mins recline cycling


chicken, bacon, mayo, cucumber in pitta
banana
jerk chicken, cassava chips

wine
13 st 8

8 10

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 30kg triceps pushdown
30 hyperextensions
30 bench sit ups
3 x 10 30kg improvised rope/cable lats pulldowns

bacon, chicken, mayo roll
banana
beef, aubergine and pineapple red Thai curry with rice

wine
13 st 8

8723

Plenty of hours in the park and/or on the bicycle saddle with the Bomber but no official exercise.

egg and bacon roll
Cajun chicken and pasta
chicken, bacon, may roll

wine
13 st 8

8733

Plenty of time in the park and fresh with the Bomber, but no official exercise: thrown a day off by life.


bacon and egg roll
corn on the cob
roast chicken and rice


wine
13 st 8

8623

16kg kettlebell workout

tuna and cucumber roll
thai meal

lager and wine
13 st 8

Glide down Mulholland

Nil - plenty booze - but nil.

She's a good girl, loves her mama
Loves Jesus and America too
She's a good girl, crazy 'bout Elvis
Loves horses and her boyfriend too

It's a long day livin' in Reseda
There's a freeway runnin' through the yard
And I'm a bad boy, 'cause I don't even miss her
I'm a bad boy for breakin' her heart

And I'm free, I'm free fallin'

All the vampires walkin' through the valley
Move west down Ventura Blvd
And all the bad boys are standing in the shadows
All the good girls are home with broken hearts

And I'm free, I'm free fallin'

I wanna glide down over Mulholland
I wanna write her name in the sky
I wanna free fall out into nothin'
Gonna leave this world for awhile

And I'm free, I'm free fallin'

9632

hills level 11 30 mins recline cycling
brief hip stretches

cafe small breakfast
corned beef hash and sweetcorn

wine
13 st 9

Driving ambition

Nil through lack of time and opportunity.
Before work - drop off Lara. Lunchtime - Pick up Georgia from her friends house and drop off. After work - drop off Jo to Theresa's the other side of Swansea - back home by 8.00 leave at 9.15 to go and pick Jo back up.
Slippery slope ahead !

11 633

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 30kg triceps pushdown
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
15L 15R oblique raises



sausage, egg, relish, mayo roll
strawberries
fish and chips

lager
13 st 11

Swap

Swapped a rest day from Wednesday to Tuesday as I am constantly on Chauffer and consequent hanging around twidling duties at the moment !

11 731

just 15 mins on the recline bike.
couldn't be bothered for some reason

stretching

fried rice
banana
sausages, peas. mash, onion gravy

lager and wine

13 st 11

8711

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
8 12kg 2 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 25kg overhead cable pulls (dicky back)
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
3 x 10 bench sit ups

Cornish pasty
strawberries
tuna pasta
chocolate croissant

wine
13 st 8

Gym Johns

Weeing down so I took my business to the gym. I was scheduled for a 4.5 mile run but the treadmill is a tedious place. Ended up doing 5k on the mill and 10 minutes on the eliptical trainer set on personal trainer-time goal- level 10.
All in all the exercise did not amount to 7.25K of running.
Perhaps next time I will take the iPod to assist with distraction ?

Weekend away

No training other than my Sunday scheduled day of rest !

10 10 52

Cycled to and from Strawberry Hill.

corned beef hash and fried egg
scotch egg, veg samosa
chicken fajita and rice

lager
13 st 10

7743

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 X 10 40kg assist pull ups (slow full range)
3 x 10 30kg military press
3 x 10 25kg barbell curl
3 x 10 30kg triceps push down
30 hyperextensions
15L 15R oblique raises

corned beef hash with sweetcorn
chicken fajitas

wine
13 st 7

673

hills level 11 30 mins recline cycling


tuna and cucumber sarnie
strawberries
pizza, garlic bread, crisps

lager
13 st 6

baby steps and little feat

Little Feat took me round 3 miles in torrential rain. Minuses included having to wear a hoody to keep the earphones dry and a soaking wet hoody weighs at least 3 stone. Plusses included songs about tuck driving in the rain and running up the final hill to the tune feets don't fail me now!
The half price top rump roasting joint slammed in with a random selection of fresh herbs which would have otherwise languished in the fridge until the bin beckoned, along with some Hungarian red which Mum and Dad brought with them on their last visit, made a welcome centerpiece with some steamed veg, jus and variously roast, mashed and crushed spuds some while after my return.
I hasten to add that I never approached the skillet until after my shower!
It is thirsty Thursday and I have finished the wine used with the roast and I am making room to refresh the beer fridges.
Nice ( pronounced like the Fast Show Jazz Club "Nice!" ) is all I have left to say.

753

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg triceps pushdowns
30 hyperextensions
3 x 10 45kg lats pulldown
30 bench sit ups

brief hip flexor stretches


pasta coleslaw salad
tangerine
houmus and carrot sticks
steak and chips

wine
13 st 7

Nil

Running around robbing banks all whacked off on scooby snacks.
Running around is different to actual running of which I did nil - same for scooby snacks come to that !
I am supposed to be doing 3miles later today ????

8741

30 mins treadmill @10km/hr
I am just finding up to an an hour on the treadmill for 10K too boring even though I lowered my speed.
30 mins rowing

pasta coleslaw salad
banana
pork and carrot Thai red curry with rice
kit kat

wine
13 st 8

Capitate

Jo went to A&E today - turns out she has a fractured wrist. Plaster of paris and avoidance by insurers means that she cannot drive.
Organising to get her car from the hospital, school pick ups, exchange at the Range and a tesco shop so that provisions would be in place for the home tied invalid took up all my time ( along with assembling a diining set ) so my 40 minutes of light exercise which was scheduled ended up out of the window.

964-2

hills level 11 30 mins recline cycling

BLT sandwich
pork and veg curry with rice

wine
13 st 9

955 -1

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 30kg military press
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 bench crunches
3 x 10 25kg barbell curls
10 x 40kg, 10 x 50kg, 10 x 60kg pulldown machine

egg and pea fried rice with roast pork
veg curry

wine
13 st 9

4 mile

The Monday night punching it ramped up to 4 miles today and I managed it. Most pleasing, I did my now traditional sprint finish but there were no reserves so to the untrained eye there was actually very little in respect of an increase in pace !

10 35-3

Park football and tennis, plus cycling with the Bomber but no official exercise.

roast pork, prawns and egg fried rice
World Cup final BBQ

lager and wine
13 st 10

Lazy

Bummed around completing my rest day. Tedious !

Agony - no Ecstasy

I woke at about 1.30 pm feeling less than smooth. I decided to get the scheduled run out of the way before I started to feel any worse.
The 2.5 mile run was the most difficult I have attempted. I was dizzy with alcohol and my body temperature could not be controlled or regulated.
I had to walk some of the course but wanted it to be over so much that I started running again so that the pain would be of shorter duration.
When I arrived back home I tried to wolf back a pint of water but my mouth was so dry (Gandhi's dap) that the water never got to reach my throat having been sponged up by my lips and tongue. The poisonous acid in my legs has not dispersed whatsoever.
Moral of the story - go running a bit later in the day following a very large drink - they don't tell you these important tips in the training manuals !

10 47-2

hills level 11 thirteen mins recline cycling
machine kicked me off
hills level 11 seventeen and a half mins recline cycling
22km biking with the Bomber

duck, spuds, spinach grape sauce
prawn sarnie

13 st 10
lager and wine

Thrown

...a day off by alcoholism and greed.

935-1

3 x 10 25kg assist dips
3 x 10 40kg pulley (wide handle)
3 x 10 simultaneous l/r 12kg Arnold presses (not putting dumbells down between sets)
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches
3 x 10 30kg triceps pushdown
3 x 10 35kg cable curls

cold leftover corned beef hash and sweetcorn
jerk pork. rice 'n peas, 'slaw

too much booze at AbbeyFest
13 st 9

Chumbawumba

3 miles. The start was tortuous but once the pins were back in the swing of things it was, dare I say it, easy !
I then happily boozed the night away as Jo and I cooked our contributions to the World Cup themed lunch we have in work today.
Jo's Honduran chicken skewers are absolutely world class and are now my favourite food. That said my Argentinean pie ( of my own design ) has never been tried so that may be on the rostrum ?
I suspect a day of rest today.

844-2

hills level 11 30 mins recline cycling


cheese ploughman's sandwich
corned beef hash and sweetcorn

wine
13 st 8

Stolen Chance

Change of arraignments meant I did not go to Cardiff. Though it was deemed a day of rest, according to my schedule, I took the opportunity to check my progress and see how 3 miles felt.
Somewhat pleasingly I had something left in the tank upon my return and could sprint the last few hundred meters.
The problem with this was that the increased exertion at the end of the run meant that it took me an age and a Stella to cool properly.

96?-1

3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches


ham and salad baguette
Mexican cottage pie

lager and wine
13 st 9

8751

10 km treadmill @ 10.7 km/hr 10cBaeAbertawe training session.

egg, mayo and relish sarnie
apple
steak, saute spuds, peas, pepper sauce
ate the next day's lunch before bed after boozing watching the footie. It's a mistake to make it in advance.

wine
13 st 8

Mannish Machine

35 minutes recline cycle hills level 11. Machine kept me on !
Went at lunchtime - which was extended ever so slightly.

The travel to and from, the changing twice, the cooling down and the showering and drying take a big wet bite out of the time taken. I am like a high rate taxpayer when it comes to training in the day !

Overstepping the mark

3.9 miles though there was a short area of walking rather than jogging when the hill refused to end and my calves were burning. I was only scheduled to do a 3.5 miler but i never did get around to working out a route and my guess overshot the mark.

In honour of the Wimbledon feast for Mum and Dad, cottage pie (and plenty of it) was on the menu.

883-2

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 12.5kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdown3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 exercise ball crunches
back bridge over exercise ball


chilli 'n rice (brought from home)
pear
chilli 'n chips


wine
13 st 8

outers

Rest as per my schedule. Not yet planned a route for monday evening - I suspect that there will be hills !

11 74-2

Balham for 3pm Bikram yoga though I did bail out after an hour as I couldn't take the heat.

smoothie
fried egg sarnie
meatballs in tomato and onion sauce with pasta

wine
13 st 11

974-2

Took a day out from laziness.

BBQ at Bodeans

wine and lager
13 st 9

Even odds

I was due a 2mile run but due to rests of late I made the effort to get a 3 miler under my belt !
Hills and calves do not mix.

Rest scenario !

Bereft off fee earners in the office on friday I found myself on duty speaking with prospective new clients and the clients of others who required placating. I picked up the girls straight from work thus I was not afforded the opportunity to train!
The schedule stated rest or cross training / bike, I was forced into the rest scenario !

684-3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
30 hyperextensions
3 x 10 45kg lats pulldown (with handle)
3 x 10 bench sit ups
R

salmon, new potatoes, peas
melon
asparagus and cheddar risotto (dense but radiant, of my own design)

wine
13 st 6

Rain

2.5 miles in torrential rain ! It was still warm so the run was actually quite pleasant for the cooling downpour.
I thought the ipod speakers were compromised by the wet conditions but it turned out that the reason I could hear nothing through the left speaker was because of water build up in my ear rather than any malfunction of the headphone.

874-3

hills level 11 seventeen and a half mins recline cycling
machine kicked me off
hills level 11 twelve and a half mins recline cycling
L

cottage pie
banana
corned beef, green veg, garlic bread
toblerone

no booze
13 st 8

7340

3 x 10 40kg bench
3 x 10 50kg bent over row
3 x 10 30kg military press
3 x 10 30kg barbell curls
3 x 10 45 kg lats pulldown
30 hyper extensions
30 bench sit ups
3 x 10 30kg triceps press down
R

prawn mayo sarnie
banana
soup, cottage pie and greens, strawberries

lager and wine
13 st 7

Supporting the cue in a long shot

The scheduled rest was actually quite arduous; a contingency for which I had not planned !
The evening was sunny and I actually wanted to go for a run !
The devil makes work for idle hands so I kept myself busy with the creation of a Korma and a Masala, a trip to the chippy as they were a requested accompaniment. I then proceeded to ensure that I had no stale Bow or Bulmers in the beer and Bbq fridge-freezer in the shed.
No idle hands there for the Devil but according to Tom Waits the devil is just God when he is drunk ! As I drank I listened to some old favourites and Heart attack and Vine was amongst them.

9740

Just over half an hour of hills level 11 recline cycling broken up into 11, 3, 7 and 9 minute sections due to machine kicked me offage.
L

bacon and tomato ketchup sarnie
pear
red thai curry and noodles

lager and wine
13 st 9

Man 3 Machine 0

35 minutes recline bike hills level 10.
I was going to have a little jaunt out in the evening but I adhered to the schedule and just did the bike.
I have been used to running after work but I did the bike at lunchtime so it felt as though I had not trained as the evening was longer than usual without run ??

5K

Ever so slightly over my target of 3 miles. In my book that is a 5k of up hill and down dale pain !
I guessed the distance as I ran but drove it after a shower to measure the run. Not very green of me I grant you, still my recycling bags of many colours overflow this evening so perhaps I am carbon neutral after all.
I am smug with the run which I consider an achievement. Calves are hurting now though !

11 700

3 x 10 10kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 triceps pushdowns
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups
R

tuna melt panini
meatballs and brocolli in tomoato sauce with garlic bread

lager
13 st 11

The Butcher

Sunday was The Butcher's birthday. The Bbq coincided nicely with a scheduled day off.
A significant landmass of charred protein washed down with oceans of Bow and Stella and a forest of Hamlets probably sent my level of fitness spiralling back a few weeks - time will tell.
I think I will sack the La-dee-da's for a few weeks ?

9721

10 mins treadmill @ 10.7 km/hr. Intended as a 10cBaeAbertawe training session, but couldn't combine it with watching England Germany so I swapped to hills level 11 half an hour recline cycling.
L

bacon sarnie
chicken Kiev, spuds. cauli, carrots

wine
13 st 9

?72-1

Drove back to Wales intending to go for a run, but on entering a quiet empty house had a nap for the afternoon. Thus thrown a day off.

bacon and eggs
chicken and ham pie

lager
no scales on tour

Restless

I could not sleep because of the heat and lack of air. Rather than carry on turning the pillow I decided to take the time to get an early run done so that the rest of the day was relaxed.
I was back before 6.30 had a quick shower and dozed off until 10.15! Sweet!
Got to sort out my route for Monday which will be up to three miles, fingers crossed.

Skip

Time and schedule made me have to take a rest day on Friday. It was scheduled as light exercise or rest so I am still on course !

7530

3 x 10 25kg assist dips
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps push down
3 x 10 bench sit ups
30 hyperextensions

alternate sitting cross-legged and rising from BOSU balance trainer


tuna and sweetcorn sarnie
apple
corned beef hash and sweetcorn

wine
13 st 7

842 -1

hills level 11 twelve mins recline cycling
machine kicked me off
hills level 11 thirteen mins recline cycling
machine kicked me off
hills level 11 five mins recline cycling

I don't think the machine likes me
L

tuna and sweetcorn sarnie
clementine
browsed buffet

no booze
13 st 8

Creeping up appearances

Ran over the scheduled 2.5 miles. Not far over but in my tussle with myself it counts for more than the actual overreach.
The increased difficulty when gradients are involved is a constant shock to my pins. I will have to sort a route which is flatter or one when the hills are more toward the start rather than at the end of the run.

Tickled Pink

Scheduled day of rest from the road. Took a half day and boozed away the afternoon before watching Pink put on her Funhouse show at the Liberty stadium.

964 -1

3 x 10 25kg assist dips
3 x 10 40kg low row machine
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps pushdowns
3 x 10 30kg barbell curls
30 hyperextnesions
3 x 10 exercise ball sit ups
R

bacon and tomato sarnie, clementine
gammon, cooked tomata, pineapple rings, chips

lager and wine
13 st 9

885 -1

hills level 11 nine mins recline cycling
machine kicked me off
hills level 11 sixteen mins recline cycling
machine kicked me off
hills level 11 five mins recline cycling
L
(level 11 at an age one year on from yesterday's though.)

bacon and tomato sarnie, apple, clementine
gammon, cooked tomata, pineapple rings, chips

lager and wine
13 st 8

Hold the line

Kit bag checked and packed on Monday night I fully intended some cycling or X-training at lunchtime on Tuesday.
It turned out that the guy who was scheduled to diagnose and repair the fridge freezer in the kitchen could not attend in the morning as planned and promised and the changed window of attendance was such that I missed the opportunity to take time in the gym.
I left work intending on a trip to the house of pain but the traffic was painful enough so I came straight home.
Unusually I donned the daps and ran for what I estimated was 2.5 miles.
Out of sequence with my regime but undoubtedly better than the alternative!

4.02336 K

Not even half way ! Painful though, the route had hills ! Even though I benefited on the way down them this ease did not compare with the increased strain of making my way back up them.
To be honest the word 'Hill' is not accurate. Gentle slope would be more accurate.
They felt like hills on the way up, mountains infact!

10 10 3 -1

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 25kg military press
3 x 10 45kg lats pulldown
30 hyperextnesions
3 x 10 exercise ball sit ups
back bridge over exercise ball
R

ploughman's sarnie

lamb, mash, peas, gravy

wine

13 st 1o

10 10 3 -1

Officially a day off, but I spent about 4o minutes playing football in the park with the Bomber and a couple of his mates, and going to the gym after that seemed like obsessive foolishness. The run around however leads me to conclude that I need to add pylometrics and shuttle sprints into my schedule along with flexibility, strength and endurance.
L

bacon and eggs with garlic bread
lamb, cauliflower puree, sauteed spud

wine
13 st 10

Rest

Sunday is my scheduled day of rest. Fathers Day was my scheduled day of BBq and Magners on ice. A drink I have traditionally shunned is, I must confess, most refreshing on a sunny day. The beer is only 4.5 % and the ice water makes the drink long and removed the diuretic properties of the alcohol !
I low temperature cooked a silverside which, I must confess was a flop. I woke at 4 a.m. restless and lobbed the beef into the slow cooker on low until I left for work this morning. Should be a winner !

Two's Up

I woke at the crack of noon pondering how I got home from Den's Bbq ? I really didn't feel like exercise today but my schedule demands it so I donned my daps and sweated out 2 miles.
The iPod pumped out an Annie Lennox song from the Dracula sound track immediately followed by Cars and I got to wondering which is the most up to date edition of Gary, is it Oldman or Newman ?

9 10 0 -2

hills level 11 nine mins recline cycling
machine kicked me off
hills level 11 twenty one mins recline cycling

corned beef hash and fried egg
duck wrap
more corned beef hash and fried egg
toblerone

lager and wine
13 st 9

7810

3 x 10 45kg pec deck
3 x 10 45kg pulley
3 x 10 25kg shoulder machine
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps push down
3 x 10 bench sit ups
30 hyperextensions

tuna and sweetcorn sarnie
2 clementines
sausages, grilled toms, mash, onion gravy
toblerones

wine
13 st 7

Cycle

Man 2 - Machine 0

30minutes hills level 10.

I sweated out loads of last nights booze so it looked like I trained for hours. The joys of a light blue t-shirt.

9631

hills level 11 twelve and a half mins recline cycling
machine kicked me off
hills level 11 seventeen and a half mins recline cycling


tuna and sweetcorn sarnie
2 clementines
corned beef hash and sweetcorn

wine
13 st 9

hmmm putting on 3lbs a year since 2007?

Armband

Noodling around on the net I stumbled across an iPod Classic Sports Armband with good reviews.
The 2 miles was a painful distraction to the random songlist, a painful distraction but the concentration on the glorious tunes numbed the aching legs and unpicked the stitch.
Note to self - less running to the prodigy, more running to Lloyd Cole and the Commotions! Zepplin is quite acceptable for a sprint finish.
Homestead then for a random drinklist of Bow, Magners and Stella.

8532

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
30 ez bar preacher skull crushers 7.5kg each end of metal sleeved bar
3 x 10 25kg military press
3 x 10 bench sit ups
3 x 10 45kg lats pull downs
30 hyperextensions
L

ham and tomato sarnie
apple
turkey and butternet squash Thai red curry with rice
kit kat
crisps

lager and wine
13 st 8

Psalm 116 : 7

Wednesday is a scheduled day of recouperation.

8452

10 km treadmill @ 10.6 km/hr 10cBaeAbertawe training session.
R

ham and tomato sandwich
apple
turkey and butternet squash Thai red curry with rice
kit kat

wine
13 st 8

Man V's Machine

30 minutes recline cycle.
The machine did not kick me off !
To be fair it is probably a less sentient bike than those in the VirGym which appear to be part recline cycle and part bucking bronco so perhaps my metaphysical struggle was reduced and the conflict really was man against himself. Either way - me : 1, machine : 0 !

10 664

30 hyperextensions
3 x 10 bench sit ups
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 30kg military presses
3 x 10 40kg lats pulldowns
R

ham and pickle sandwich
2 small apples
corned beef hash, sweetcorn, relish
crisps and kit kat

wine
13 st 10

2 Mile

I'm a man, I'ma make a new plan
Time for me to just stand up, and travel new land
Time for me to just take matters into my own hands
Once I'm over these tracks man I'ma never look back
(2 Mile Road) And I'm gone, I know right where I'm goin
Sorry momma I'm grown, I must travel alone
ain't gon' follow the footsteps I'm making my own
Only way that I know how to escape from this 2 Mile Road

R&R

Sunday is a spiritual and physical day of rest on my regime.

11 741

hills level 11 14 and a half mins recline cycling
machine kicked me off
hills level 11 15 and a half mins recline cycling
L

ham sarnie
sausage, salad and chips
bolognaise with garlic bread

lager and wine
13 st 11

Roadrunner Twice

Another one and a half - this time I was in quite a lot of pain as opposed to excruciating pain so I guess that is an improvement ?

I even managed a rather cheeky sprint finish to the old homestead. I regretted this immediately of course.

Still on track - nice !

8743

No exercise as I had to ferry the bomber to a judo competition and then immediately on return head off to a barbacue to watch England in the world cup.

lager and wine
13 st 8

The Rubicon

30 minutes X-trainer on some weird setting as I have forgotten how to use the goddamn machine properly ! Personal trainer/time goal/level 12. I don't really know what thet means !

On the way back to work the car felt light and out of control at the front - upon examination I had 2 front tyres which made Kojak look hursuit so I made my way to a tyre workshop and cooled down from my gym exertions in there while the car was made safe.

I am driving to Cardiff and back later on today - that trip to the gym may have saved my life ! That said it certainly did not feel as though it had any benefit - far from it as a matter of fact !

10 682

3 x 10 50kg bench
3 x 10 40kg bent over row
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
30 ez bar preacher skull crushers 5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 bench sit ups


tuna and sweetcorn pasta salad
apple
corned beef hash, sweetcorn
crisps

wine
13 st 10

Road Runner Once !

1.5 miles of pavement and tarmac eaten up and almost thrown up !
Aching back, stitches in side and in the back, muscle spasms, soft tissue pain and general light-headedness without euphoria.
I am weaker than I thought and I thought I was pretty weak!
At the moment the 10k looks more difficult than nailing jelly to the ceiling!
On the upside I am at the end of the beginning.

The Leuven ambrosia was taken on board with some considerable vim upon my return as I sat outside cooling down and painting preserver on the decking boards.

10 653

hills level 11 12 and a half mins recline cycling
machine kicked me off
hills level 11 17 and a half mins recline cycling


tuna and sweetcorn sarnie
apple
penne bolognaise

wine
13 st 10

Running on Empty

I have devised a cunning schedule of training to take me through to a 10k. As luck would have it the first day of my schedule (yesterday) called for rest. As any serious athlete knows, when training the rest days are just as important as the days of manic intensity.
On that basis I am off to a flying start !

10 653

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg assist dips
3 x 10 simultaneous l/r 12kg Arnold presses
30 hyperextensions
3 x 10 bench sit ups
3 x 10 45kg pulley
3 x 10 40kg lats pulldowns
L

bacon and tomato sarnie
orange
steak, chips, mushrooms, pepper sauce

lager and wine
13 st 10

8 750

8 km treadmill @ 10.5 km/hr 10cBaeAbertawe training session.
a pit stop (boo! cries of "shame")
2 km treadmill @ 10.5 km/hr 10cBaeAbertawe training session.
R

bacon and tomato sarnie
pear
jerk chicken, rice 'n peas, 'slaw

wine
13 st 8

10 11 6 2

hills level 11 30 mins recline cycling


salmon and cucumber sarnie, apple segment bag, OJ (£2 at Tesco)
cod on mushy peas with a chorizo and red wine sauce
steamed syrup pud and custard

wine
13 st 10

12 841

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 12&14kg Arnold presses (picked up two different weight dumbells by mistake but persevered alternating with them)
3 X 10 40kg assist pull ups (slow full range)
3 x 10 hyperextensions
15L 14R side crunches
L

full English,
jerk chicken, rice 'n peas, 'slaw

wine
13 st 12

10 85

Cycled to and from Balham for 8:15am Bikram. (last of the 10 I bought, but there's an offer on 3 months unlimited you can get up until the end of June)
R

sausage, bacon, egg, mushroom, bean and potato farl full brekkie
tapas at Don Fernandes

Lager and wine
13 st 10

10 85

500m swim
L

egg, sausage and relish sarnie
banana
sausage, corn and potato chowder
apple pie and custard

wine
13 st 10

11 85

3 x 10 50kg bench
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 40kg pulley
30 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
3 x 10 hyperextensions
15L 14R side crunches
R

egg and bacon sarnie, banana
toad in the hole, sweetcorn, onion gravy

wine
13 st 11

976

Thrown a day off by work rather than life.
(boo! cries of "shame")
L

chicken and bacon sarnie, tangerine
jerk pork, chips, 'slaw

lager and wine
13 st 9

9 12 8

7.3 km treadmill @ 10.4 km/hr 10cBaeAbertawe training session.
a pit stop (boo! cries of "shame")
2.7 km treadmill @ 10.4 km/hr 10cBaeAbertawe training session.

chicken sarnie, tangerine
jerk pork, chips, 'slaw

wine
13 st 9

11 77

hills level 11 30 mins recline cycling

egg and bacon sarnie
roll at Subway
chicken, veg, mash, gravy
treacle tart

wine
13 st 11