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.

666

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 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

smoothie
cheese 'n onion baguette
pork, veg, rice stir fry

wine
13 st 6 (13 6, 13 6)

a pound a year

30 mins road biking after taking car for service, watching Ben kayaking on lake etc.

cucumber and mango juice
bacon, chicken and sweetcorn roll
steak, chips, onion rings, coleslaw, tomato and mushrooms
cake

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

no booze but plenty grub

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 straight leg captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.



smoothie
egg mayo baguette
pasta andveggied up bolognaise
Ben's left over fish, rice and peas

no booze
13 st 10 (13 5, 13 3)

fruit and nut

30 mins hills level 11 recline bike

Standing, Supported, Extended Hand-To-Big-Toe stretches (l/r)

standing bows,

strawberry, banana, almond and yogurt smoothie

ploughman's baguette

seafood pad thai

lager

13 8 (13 6, 13 5)

all the threes

3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 incline sit ups

downward dog, squat, kneel, camel.

tuna and sweetcorn baguette

egg fried vegetable rice

white wine

13 st 10 (13 7, 13 4)

9 6 4

light jog in Cardiff - found an exercise trail around Roath Park

13 st 9 (last year 13 6, year before 13 4). Not too bad after a week away from the grind.

Absolute Shamble

Donned my daps for the first time in quite a while yesterday. Attempting a 2 mile jog I encountered 3rd degree lactic acid burns.
I managed the run but I had to stop on 4 occasions.
If I had been on a treadmill I would have given up but I could not do that a mile from home as it started to rain.
What an embarrassment !

twenty is plenty

16kg kettlebell workout

desultory

1 km jog with the bomber then a desultory solo effort

road not rowed

16kg kettlebell workout