Better Late

5000m rowing
3 x 10 pull ups 25 kg assist
leg stretches


sausage sandwich
ham, chorizo and salad followed by apple pie and custard
chicken, pea and egg fried rice

13st4
6 Stellas

Time

30 minutes X-Trainer, hills, level 11.

I will be heading back for some pull ups and dips later on today !( Provided the sun dries my T-shirt spread out on the back window of the car on this sunny afternoon )

No Booze

5000m rowing
3 x 10 hanging knee raises (supinated grip)
leg stretches
3 x 10 20kg overhead squats

hot beef sandwich
chicken and grapes
NO BOOZE
13 st 5

Trinity

Friday - Recline cycle
Saturday - watched Rocky whilst slumped drunkenly on the couch
Sunday - 500m swim ( Mostly a weak breaststroke )

Friday - Chicken Korma Concoction
Saturday - BBQ
Sunday - Small BBQ for breakfast - Huge BBQ courtesy of The Butcher for the rest of the day and night !

Weight - Not on your Nelly !

On the seventh day

Officially a day of rest as all the exercise I managed was a bike ride to Morden and back with the New Ninja Bomber.

Chicken, peas and cous cous
5 or 6 lagers

13 st 7

Running to stand still

22.5 mins hills level 11 reclinc exercise bike

English breakfast
chicken and salad

Stella and Red
13 st5

Six of the best

3 x 10 20" 25kg overhead box squats
3 x 10 20kg hang cleans (squat variation)
3 x10 60kg deadlift
3 x 10 hanging knee raises (supinated grip)
3 x 10 20kg(?) ez bar preacher curls
3 x10 30kg triceps pushdowns
lying quad stretches 2 mins each side

tuna salad baguette
chilli con carne
1 Stella, 1 red, 1 white

13 st 5

Ale

Aleing and Failing last night ! A most robust session followed by a nifty Nigel Slater Chicken in Garlic and Cider I cooked before I went to the pub !

Coroners inquest this morning was over more quickly than I anticipated so my plans for nipping to the Gym on the way back to the office were scuppered !

I will go after work !

BBQ tomorrow ! Nice !

That's your lot

20 mins hills level 11 recline exercise bike (machine kicked me off after 20 mins, maybe a peak time restriction).
Hamstring stretches 2 mins each side

swam while Ben had his lesson

tuna baguette
2 packets of crisps
toast

2 glasses red, 3 Stellas
13st4

This one also goes to eleven !

30 minutes X-trainer Hills level 11.

Good to be back !

Over My Head then Out of My Head

3 x 10 hanging knee raises (supinated grip)
3 x 10 30kg(?) ez bar preacher curls
10 20", 10 18", 10 16" overhead box squats
3 x 10 26kg cable pull overs
hamstring stretches 2 mins each side
3 x 10 30kg hang cleans (no squat variation)

half a Spanish tortillia with a tomato fried in olive oil then a splash of balsamic vinegar
cheese and onion bagle
kebab
chilli con carne

an evening of lager and champagne
13 st 4

Back to the Beginning

30 minutes recline cycle Hills level 11.

Yep - that's right Nick - I just copied you ! I cannot copy you yet when it comes to weights or dips but I have a steely determination to play some catch up !

Yesterday I had noodles with beef for lunch and Dal for tea.

I am fatter than the Graf Zeppelin at the moment - way over 15 Stones !

Springfield Anniversary

30 minutes hills level 11 recline exercise bike
leg stretches

turkey, dhal and spinach
crayfish and avocado sandwich
turkey and sag aloo
half a spanish totilla

1 lager
13st4

Fast

Smith Machine Bench
82.5kg 1 rep
80kg 2 rep
77.5kg 3 reps
75kg 4 reps
72.5kg 5 reps
70kg 6 reps
67.5kg 7 reps
65kg 8 reps
62.5kg 9 reps
60kg 10 reps

leg stretches
Dips: 10,9,8,7,6,5,4,3,2,1 reps (poor form)

5 Stellas
13st4

On the box

20 inch box squats

120 kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
80kg 10 reps

leg stretches

Chin ups: Dips: 10,9,8,7,6,5,4,3,2,1 reps

30 minutes hills level 11 recline exercise bike

Spanish omelette
sausages and mushrooms

2 whites
13st5

Hang Fire

30 minutes hills level 11 recline exercise bike
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1
leg stretches


spinach and chicken risotto
chcken and mashed potato

6 Stellas
13st7

Same Time Next Year

Bomber by day, boozer by night, so no time to train.

Angry Whopper Burger Meal
Thai restaurant food

lager and white wine
13 st 5

Water

Swam while Ben had his lesson


beef and brocolli thai curry and rice
Pizza

Red Wine
13st5

Dip in form

Dips: 10,9,8,7,6,5,4,3,2,1 reps (back still hurts)
30 minutes hills level 11 recline exercise bike
leg stretches

Commonwealth cafe big breakfast
Chilli burger salad and chips
spinach Spanish omelette

footie worth of lager then 1 white
13st6

Zip

Eating, no drinking, no exercise !