6?,12,8632

3 x 10 12.5kg strict cable crossovers
Pete mandated 12kg dumbbell flies
3 x 10 30kg incline bench

3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

30 Captain's chair leg raises

orange, lemon and honey
broad been and feta frittata in a pitta with tomatoes
paella

wine
13 st 6

4?,10,9632

27 mins recline bike hills level 11
machine kicked me off

150m rowing machine sprint
30sec forward fold on Power Plate

ham and cheese sarnie
Beef stew and new spuds
chocolate bar

wine
13 st 4

Shorter but not Sweeter

Bear Hug - Fun Lovin' Criminals. Tennessee Stud - Johnny Cash. Slip Slidin' Away - Paul Simon. Sailin' Shoes - Little Feat. See My Friends - The Kinks. Harvest - Neil Young. May You Never - John Martyn. Left Overs - Joe Bonamassa. About 3 miles less than yesterday but I ran all the way and I think I went faster as I knew I did not need to keep anything in reserve. It is very humid and I suspect it will take some considerable time and pizza to cool down !

3?,12,11,633

3 x 10 60kg pulldown machine
3 x 10 10kg l/r dumbbell triceps extension

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 20kg barbell triceps extension (standing)

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

ham, tomato and basil bagel
Beef stew and new spuds
Broad bean, tomato and cucumber salad

Lager
13st 3

Country Mile

Born A Girl - Manic Street Preachers. Hairshirt - R.E.M. Till the End of the Day - The Kinks. Perfect Day - Lou Reed. Beast of Burden - The Rolling Stones. Stuck In A Moment - U2. Little Bluebird - Little Milton. Love Song For a Vampire - Lennox. Love Is Strange - Kenny & Dolly. Heartattack And Vine - Tom Waits. Cannonball - Supertramp. Goodbye Girl - Squeeze. Go Your Own Way - Fleetwood Mac ( Long Haired Cocaine Enthusiasts ). Good Year For the Roses - Elvis Costello. Added a mile to the outward journey - this was a mistake I discovered upon the return leg !!!

3?,15,11,731

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Crab omelette
Pub food

Guinness and lager
13st 3

48,13,8711

shoulder rehab exercises
forward fold on power plate
150m rowing machine sprints
all done with John so this post counts for both of us.

Full English
kebab

pub crawl
13 st 5

19,14,10,19,52

500m swimming

Chicken, bacon and lettuce baguette
Pizza

Guinness, lager and wine
13st1

9,8,14,773

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

60sec forward fold on Power Plate

tuna and sweetcorn sarnie
prawn and veg pasta
kit kat

Guinness and wine
13 st 9

Running Shorts

AC/DC - What do you do for Money Honey. Oh, Bugger I just reset the pod as I was recapping the list. There were 11 songs is all I can tell you and the run was shortish ?

6,11,14,673

3 x 10 12.5kg strict cable crossovers
3 x 10 55kg pecs machine
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chair leg raises

protein bar
chorizo, spuds and greens
chocolate

wine
13 st 6

6,10,12,753?

3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internalrotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 secs forward fold on Power Plate

cheese and ham sarnie
apple
broad bean and bacon risotto
chocolate

Guinness and wine
13 st 6

Shorter Sharper Shock

Inner City Blues - Marvin Gaye. Easy Way to Cry - David Gray. Give a Little Bit - Supertramp. I Remember California - R.E.M. Harlem Shuffle - Bob & Earl. I Put A Spell On You - Mica Paris & Dave Gilmore. Narayan - The Prodigy.

98,12,8741

6:30 am Bikram 1

chicken, mayo, mustard and tomato roll
kholrabi and salmon soup with garlic bread

wine and Gunness
13 st 9

Fat Man.

Fat Man in the Bathtub - Little Feat. God Give Me Strength - Elvis Costello. Born to Be Wild - The Cult. Violets for your Furs - Frank. Nevertheless - Harry Nilsson. The Logical Song - Supertramp. Tsunami - Manic Street Preachers. Chitlins Con Carne - SRV & Double Trouble. All My Tomorrows - Frank. Songbird - Fleetwood Mac. Like A Soldier - Johnny Cash. In Dreams - Roy Orbison. Hidden Track - John Martyn ( Solid Air ). Violin Concerto In F, Op. 8/3, RV 293. " The Four Seasons" - Vivaldi. Longest run to date - shattered now !

78,13,964-2

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chair leg raises

prawn and salad baguette
salmon with new spuds, broad beans and chorizo

wine
13 st 7

Bobbing Along.

Pineapple Head - Crowded House. D'yer Mak'er - Led Zep. Blue Jean - Bowie. Hurts So Good - John Mellencamp. Heart of Gold - Neil Young. You Angel You - Bob Dylan. The Way Young Lovers Do - Van The Man. Up To Me - Bob Dylan. My Bag - Lloyd Cole & The Commotions. Joey - Bob Dylan. It was 31 degrees, i was overdressed in T and thick hooded sweatshirt. I ran out of spit at the time Mellencamp stopped. I did more walking than I would have wanted but 3 days of excess each continuing past 3am along with the scorching conditions made my hopes hopelessly optimistic.

78,14,9,55-1

30 mins recline bike hills level 11

3 x 30sec forward fold on Power Plate

paella
chocolate

wine
13 st 7

89,15,10,35-3

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

orange and carrot juice
ploughman's baguette
kebab

lager
13 st 8

79,15,10,47-2

30 mins recline bike hills level 11

1 min forward fold on Power Plate

tuna, sweetcorn, cucumber and mayo sarnie
Cottage pie, peas and gravy

Wine and lager
13 st 7

London I

London and back in the extended working day - it took a fear of complete cessation to allow the rot to set in after my return. Mumbling Word - Joe Bonamassa. Weakest Moments - John Mellencamp. Hangin' on a limb - Neil Young. Bear Hug - Fun Lovin' Criminals. It's Only Rock 'n' Roll - The Stones. The End - The Beatles. Like a Hurricane - Neil Young. King of California - Dave Alvin. You're All I Need To Get By - Marvin Gaye & Tammi Terrell. I Wanna Be Around - John Cale ( Absolute Class !! Big Band Finale ). Benefited from the day of rest yesterday!

68,15,935-1

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 27.5kg kneeling cable crunches
60 secs forward fold on Power Plate

cheese and ham sarnie
roast duck, spud, carrot and windfall apples with morello cherry and red wine sauce

wine
13 st 6

8,11,12,844-2

500m swimming

KFC Zinger burger
mushroom, chorizo, prawn and cream sauce with garlic bread
orange

Guinness and wine
13 st 8

Hard Yards, Easy Listening

A Hazy Shade of Winter - Simon & Garfunkel. Let Me Do It To You - J J Cale. Skin It Back - Little Feat. Go To The Mardis Gras - Professor Longhair (Twice due to Sheer Excellence!). On The Nickel - Tom Waits. Change It - SRV. I'll Keep It With Mine - Bob Dylan. My Girl - Madness. All of Me - Frank Sinatra. Daddy Plays The Horn - Dexter Gordon. I found it very tough indeed to face and then to complete the run/walk !

9,10,12,96?-1

10 mins treadmill warm up
shoulder rehab
bench press, dumbbell flys, hammer curls super sets
6 x 150m rowing machine sprints
cross trainer warm down
passive stretching

"prawn cocktail" roll
mushroom omelette, chips and beans

stout and wine
13 st 9

Too Damn Hot!

Redemption - Johnny Cash. Purple Haze - Jimi. Sick Again - Led Zep. The Righteous & The Wicked - Chili Peppers. I've got The World on a String - Frank Sinatra. Avalon of the Heart - Van. I never Talk to Strangers - Tom Waits. I'm Going to Sit Right Down and Write Myself a Letter - Frank Sinatra. Professor Longhair Medley (Incl Bald Head & Tipitina) - James Booker. Release - Pearl Jam ( Staggeringly dull so I staggered slowly and recaptured my breath ). I Like Dirt - Chili Pep's. Dreams By The Sea - John Martyn. 28 Degrees - I overdressed for the occasion !

7,11,14,8751

Chopped logs and wielded chain saw but no official exercise.

Back in time for the last set of Murray's Wimbledon win followed by an evening of paella and wine

13 st 7

?12,13,883-2

Camping on a farm so mark up a day of rest even though we were plenty active.

Electric

The Cult - all eleven tracks. Ran the flat and the downward slopes - walked the gradients. Stella and Cigars from Friday night demanded a toll.

?10,13,11,74-2

15 mins recline bike hills level 11
machine kicked me off
1 min forward fold on Power Plate
5 mins on the treadmill at 10km/hr

ploughman's sarnie

off camping in the evening

no scales, food or booze logs on tour

Alternative Progressive

Saturday Night - The Blue Nile. Brand New Friend - Lloyd Cole & The Commotions. I Don't Believe You - Bob Dylan. Green Shirt - Elvis Costello. For Crying Out Loud - Meatloaf ( skipped after a fer bars as it is shyte ). Basket Case - Green Day ( Listened to twice as it is far from Shyte ). Rock 'n' Roll Doctor - Little Feat. Lucky, Lucky Me - Marvyn Gaye. Rocket in My Pocket - Little Feat. I had one foot on the platform and one foot on the train. Now for a long cool drink in my bespoke Stella Chalice! 15st, 7 lb after the run - I will be back to 16st after Chilli, rice'n'peas and a drink.

1,12,14,974-2

60 secs forward fold on Power Plate

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

sausage, bacon and egg sarnie triple pack
pea and lovage soup
steak and chips 
ice cream

wine
13 st 1

Slow Train

Van Morrison - Ballerina (Skipped after the first few minutes as this is not a start up song !). Crowded House - Newcastle Jam. Led Zeppelin - Since I've Been Loving You. Crowded House - Love You Till The Day I Die. The Rolling Stones - Hot Stuff. Bruce Springsteen - Night. Del Amitri - Mother Natures Writing. Led Zep - In My Time of Dying (Skipped due to recent airing). Nirvana - Something In The Way (Hidden Track on Nevermind). Day of rest yesterday - I attempted some press ups but my shoulders are still damaged from October Paddington fall and Beaujolais Day dead fall.

3,10,14,684-3

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

spiced smoked salmon and couscous in a flatbread
tuna, tomato, potato, carrot, lentil and rice thing of my own improvised design

Guinness and wine
13 st 3

4?,12,874-3

500m swimming

prawn, cream cheese and salad roll
marinaded chicken, sag aloo, carrot dhal and rice

wine
13 st 4

Blues in the rain.

Squeeze, Tom Petty, Led Zep, Santana, Neil Young and Crazy Horse and more...everything seems to be the blues when you are running in the rain ! Slightly further, slightly more walking, the stiffness of limb was a factor at the start but not as bad as it could have been or has been in the past. I will take that as a positive.

3,11,13,7340

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

30 Captain's chair leg raises

3 x 10 barbell curls
3 x 10 Pete mandated 8kg incline bench dumb bell curls
3 x 10 17.5kg cable curls

protein bar
chicken, chips and red pepper sauce
prawn roll

Guinness and wine
13 st 3

Monday and 1st of the Month

7 Songs shuffled through from Bruce Springsteen, Frank Sinatra, Dave Alvin, U2 and others but clumsy, fat and tired fingers started a new selection when i sat down to Blog the list !!! Slow and not far and shattered at the end - still it is the start of the beginning not of the end!

3,12,14,9470

Bikram Yoga at noon

jerk pork, rice and coleslaw

Guinness and wine

13 st 3

3,10,13,11,700

30 mins recline bike hills level 11

1 min forward fold on Power Plate

Burger and chips
Chilli and rice

Guinness and lager
13 st 3

2,11,15,9721

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

60 secs forward fold on Power Plate

cod and salsa roll

Lamb, lentil and spinach biriani

Bounty bar

Wine

13 st 2

2,11,16,?27-1

500m swimming

Cranks Argy Bhaji sarnie
spaghetti with black olives
fish 'n chips
chocolate

wine
13 st 2

1,11,15,7530

6:30am Bikram 1 left before July 2

bread roll with beef and beetroot chilli
mussels with chilli and bacon spaghetti
chocolate

Guinness and wine
13 st 1

3,12,14,842-1

30 mins recline bike hills level 11

1 min forward fold on Power Plate

chicken mayo roll
beef and beetroot chilli and chips
chocolate

Guinness
13 st 3

5,12,12,964-1

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

chicken mayo roll
beef and beetroot chilli and rice
chocolate

lager and wine
13 st 5

4,11,14,885-1

8 am Bikram 2 left before July 2

BLT roll
poached chicken with greens and noodles
chocolate

Guinness and wine
13 st 4

2?13,10,10,3-1

30 mins recline bike hills level 11

1 min forward fold on Power Plate
standing separate leg stretch

chicken dhansak, sag aloo, pilau rice

Guinness and lager
13 st 2

2,10,13,10,10,3-1

3 x 10 40kg bench
3 x 10 10kg cable press
Pete mandated 10kg dumb bell flies

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
Pete mandated 8kg incline bench dumb bell curls

30 25kg abdominal crunch machine

30 secs forward fold on Power Plate
2 x 30 sec (1 left & 1 right) PP forward fold with crossed legs

chicken fajita wrap
Duck in orange sauce with carrots and spuds

Wine
13st 2

4,11,12,10,10,3-1

500m swim

BLT
salmon with tomato and pea rice
apple turnover

wine
13 st 4

6,11,13,9,10,0-2

3 x 10 V-grip handle T-bar rows 40kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

30 Captain's chairs

3 x 10 20kg cable triceps extensions with rope
3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension (standing)

cream cheese bagel
chicken and chips with salad

stout
13 st 6

6,11,?7810

30 mins recline bike hills level 11

1 min forward fold on Power Plate
standing separate leg stretch

hoisin duck wrap
salmon and cream cheese bagels with cucumber soup

Guinness
13 st 6

3,11,?9631

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 30kg kneeling cable crunches

60 secs forward fold on Power Plate
standing separate leg stretch

ploughman's sarnie
home cured gravlax and tortilla

11% stout (my head this morning, already)
13 st 3

4,10,11,8532

30 mins recline bike hills level 11

1 min forward fold on Power Plate

pork belly with tomato and courgette rice
tortilla

wine
13 st 4

6,10,14,8542

8 am Bikram at Wimbledon 3 left before July 2

lamb steak, asparagus, new spuds, white sauce
ice cream

wine
13 st 6

3,13,12,10,664

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg bench
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 1/r 12kg preacher curls on slanted bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chairs
1 min forward fold on Power Plate

spaghettit carbonara
Twix

Guiness and wine
13 st 3

3,10,12,11,741

500m swim

noodles with red pepper, carrot, greens, been shoots, chicken, bacon, prawns etc. etc. etc.

wine
13 st 3

1,10,13,8743

3 x 10 20kg cable triceps extensions with rope

3 x 10 V-grip handle T-bar rows 30kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension

1 min forward fold on Power Plate
standing separate leg stretch

chicken, spuds, greens and mayo
Guinness and stout

13 st 1

59,15,10,682

30 mins recline bike hills level 11

1 min forward fold on Power Plate

standing separate leg stretch

salmon, rice pak choi and spring onion

wine

13 st 5

-310,14,10,653

worked my shoulders and abs and then foam rolled the legs that had been beasted yesterday

beef and aubergine pasta sauce
stout and wine

12 st 11

19,12,10,653

Leg press drop sets with Pete the trainer. I screamed and whimpered as is lifers had caught me in the showers in San Quentin.

beef and aubergine pasta
ice cream

wine
13 st 1

2,11,14,8750

8 am Bikram at Wimbledon 4 left before July 2

Pan fried salmon with mushroom sauce and sauté new spuds
Ice cream

Wine
13 st 2

68,15,10,853

30 mins recline bike hills level 11

1 min forward fold on Power Plate
2 x 30 sec (1 left & 1 right) PP forward fold with crossed legs
standing separate leg stretch

white bean, tuna and olive salad
asparagus, pea and herb risotto
bounty

wine
13 st 6

49,14,10,851

Pete mandated 10kg dumb bell flies
Pete mandated 8kg incline bench dumb bell curls

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 1/r 14kg preacher curls

oriental chicken and lettuce noodle salad
mussels and spaghetti
bounty

wine
13 st 4

49,14,10,853

500m swim
TB2

Mezze
chicken, new spuds and salad
mars bar

stout and wine
13 st 4

49,14,11,856

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Pate

Tesco ploughman's sarnie
Doritos
sausages, new potatoes and spinach
Mars bar

lager and wine
13 st 4

39,11,976?

12 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

60 secs forward fold on Power Plate
TB

fried chicken
veg curry and naan

stout and wine
13 st 3

4,10,11,9,12,8?

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 captain's chairs

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

60 secs forward fold on Power Plate

Sunday dinner
sausage sandwich

Stout and wine
13 st 4

48,11,11,77?

8 am Bikram

KFC
paella
bacon rolls

lager and wine
13 st 4

18,11,12,10,3?

Pete the trainer's shoulder rehab routine

18 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

60 secs forward fold on Power Plate

2pc KFC meal with water
Paella

Wine
13 st 1

48,14,977?

Pete mandated 10kg dumb bell flies
Pete mandated 6kg incline bench dumb bell curls

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 10kg l/r concentration curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

tuna and five bean salad
lamb curry and naan

lager at opening of Provenance
13 st 4

29,12,9752

500m swim

veg chilli
moules-frites
chocolate

wine
13 st 2

09,10,9762

3 x 10 V-grip handle T-bar rows 50kg on business end
3 x 10 60kg vertical traction machine
3 x 10 60kg wide handle pulley

30 30kg kneeling cable crunches

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg overhead cable pulls

2 x 45 secs forward fold on Power Plate

veg chilli
duck fried rice
Bounty bar

lager and wine
13 st 0

3,10,10,10,874

12 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

60 secs forward fold on Power Plate
standing separate leg stretch

bacon rolls
beef pie, peas and onion sauce

lager
13 st 3

?10,14,9,11,?0

Virgin Cardiff

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 crunch machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

2 x 30 secs forward fold on Power Plate

bacon rolls
roast duck dinner

Stella and Stout on a bay/town/Roath pub crawl with Phil o'S
no scales on tour

?9,14,9,11,?0

Bikram Yoga at 8am

Back in Cardiff for a party. No scales or food diary on tour.

-38,10,11,9?3

Pete the trainer's shoulder rehab routine

20 mins recline bike hills level 11
machine kicked me off

2 x 45 secs forward fold on Power Plate

hoisin duck wrap
avocado and sour cream baked spuds plus ribs and home made BBQ sauce
blue cheese

red wine
12 st 11

-46,11,12,7?

Pete mandated 10kg dumb bell flies
3 x 10 40kg incline press machine
3 x 10 12.5kg strict cable crossovers

30 captain's chairs

Pete madated 6kg incline bench dumb bell curls
3 x 10 25kg barbell curls
3 x 10 12kg l/r concentration curls

1 min touching toes on Power Plate

veg chilli
pork pie
Prawn and corn fritters with tomato and avocado salad
Mars bar

Wine and lager
12 st 10

-37,14,15,960

500m swimming

corned beef pasty
Kebab
Apple

Guinness & stout
12 st 11

-17,14,12,873

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 ez-bar skull crushers 10kg on each end of plastic sleeved bar
1 min touching toes on Power Pate

mushroom and chickpea casserole
protein bar
apples
corned beef hash and fried egg

wine
12 st 13

16,12,9762

13 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

30 secs touching toes on Power Plate
Power Plate hip openers

standing separate leg stretch

cheese and ham roll
mushroom and chickpea casserole

lager and wine
13 st 1

-38,12,8873

There was wood chopping at the campsite and road biking with the Bomber today (or more accurately yesterday) so chalk up a day of rest.

sausage and onion baguette
veg dhansak and rice (too much tamarind)

lager and wine
12 st 11

?9,12,986

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

No weight or food diary as I am off camping

06,12,10,7?4

Bikram Yoga after work

Asian flavoured tuna and pack choi noodle salad
Cheese and veg omelette and chips

Wine
13 st 0

07,13,12,7?4

Pete prescribed 10kg dumb bell flies
Pete prescribed 6kg incline bench dumb bell curls

summoned home for furniture delivery

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

3 x 10 ez bar strict preacher curls 8.75kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls

30 captain's chairs

2 x 30 secs touching toes on Power Plate

coconut chicken and sweetcorn curry
orange
prawn and veg pasta
Crunchie

wine
13 st 0

27,15,13,554

Pete the trainer's shoulder rehab routine

25 mins recline bike hills level 11

30 secs touching toes on Power Plate
Power Plate hip openers

standing separate leg stretch

posh BLT
coconut chicken curry and rice

Perry
13 st 2

-19,13,11,844

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg cable triceps extensions with rope
3 x 10 20kg skull crushers

30 secs touching toes on Powerplate
30 30kg kneeling cable crunches

ham, tomato and onion wholemeal bagel
tuna, mushroom, pea and cheese casserole
Crunchie bar

wine
12 st 13

48,11,9747

500m swimming

banana
steak, chips and salsa

lager and wine
13 st 4

36,12,10,457

Session with a personal trainer (Pete) at Virgin. Very helpful I think.

Cornish pasty
beef keema saag with rice
pears and oranges

wine
13 st 3

01,12,9675

8am Bikram Wimbledon

Lamb and aubergine massaman curry and Thai noodles
Chocolate

Lager and wine
13 st 0

38,12,11,?56

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

chicken, tomato, red onion and lettuce bagel
Steak, chips, mushroom pepper sauce
Pears

Wine
13 st 3

67,12,12,?56

3 x 10 12.5kg strict cable crossovers
3 x 10 bench incline sit ups

3 x 10 40kg incline press machine
3 x 10 45kg pecs machine


3 x 10 ez bar strict preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

rice, chorizo, cheese and peas
prawn, spinach and roast peppers white pizza

wine
13 st 6

19,14,13,736

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 20kg cable tricep extensions with rope

protein bar
orange
egg and potato curry with peas pulao rice
chocolate

Guinness and wine
13 st 1

-17,13,9?46

Bikram yoga at 6pm after work: 4 left this month

pesto chicken and salad baguette
cheesy tuna and sweetcorn chowder
ice cream

wine
12 st 13

-17,13,9?4 6

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

standing separate leg stretch
seiza

bacon sarnies
Cheese omelette, chips and peas

Lager
12 st 13

?7,13,9?4

Restival, just like last year.

??10,956

went for a run in the morning at Brean Sands

?899677

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

left for Burnham on Sea after work

-17,13,?555

3 x 10 50kg bench (first since bike crash and limited ROM initially)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine

30 25kg abdominal crunch machine

3 x 10 ez bar strict preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

cubes of tortilla with oven dried tomatoes and a little hot sauce
Kerelan spicy roast veg flat bread
chicken wings, nachos and bean salad

wine
12 st 13

-3???456

15 mins recline bike hills level 11
machine kicked me off
15 mins recline bike hills level 11

standing separate leg stretch
seiza

cubes of tortilla with oven dried tomatoes and a little hot sauce
Ham, leek and mushroom pasta
Kit kat

lager and stout
12 st 11

-19??467

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 2okg cable tricep extensions with rope

30 30kg kneeling cable crunches

lamb, red pepper, beans and rice
Ham, leek and mushroom pasta
Kit kat

Wine
12st 13