Up again

5 x full chin up rollovers
27.5 mins recline bike hills 11
(kicked off by machine 150 secs from end!)

l/r Quad-Psoas Stretches
60 secs kneeling
60 secs cross legged

Commonwealth cafe small breakfast
diet promax
chilli
prawns

2 Stellas, 2 whites
13 st 4 (last year 13 st 0)

Gotcha

5 x 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 10kg overhead 16" box squats
1 x 10 30kg, 2 x 10 20kg front 16" box squats (wrist hurt!)
3 x 10 10kg barbell behind neck press
3 x 10 40kg(?) ez bar preacher curls


leg stretches
1 min kneeling
1 min cross legged


cyclone
jerk pork
chicken
egg mayonnaise

1 Stella, 1 white, 1 red
13 st 0 (last year 13 st 0).

tsk tsk

5 x full chin up rollovers
30 mins recline bike hills 11
lean back exercise ball leg/knee stretches

cyclone
chicken drumstick
steak and broccoli

1 red
13 st 2 (last year 13 st 1)

one over the eight

4, 4, 4, 4, 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 dips
3 x 10 30kg cable pullovers
3 x 10 25kg overhead presses
3 x 10 50kg bench presses

cyclone
chicken
marmalade croissant

8 Stellas, 1 red
13 st 2 (last year 12 st 13)

Pushing

12 minutes speed interval on the treadmill - toggling between 16Kmh and 6Kmh.
3 x 12 50Kg Benchpress
1 x 10 60Kg Benchpress ( split into 5,3,2 )
2 x 12 14Kg press up with weights lifted alternately to chest
2 x 15 leg raises
3 x 12 Bench dips
2 x 12 14Kg dumbbell presses with top of back on gymball
4 x hands on gymball rolling forward to elbows and back
10 stair sprints ( Jog down - sprint up )
2 x 1 minute plank
10 sit up with leg raises
2 x 1 minute 10 Kg medicine ball side to side

Sounds more than it actually was - whole lot took less that 40 minutes !

Promax day
Cheese layered salad
My version of Cajun chicken with potatoes - needs some work I am disappointed to report !

15 stone 4 lb !!

The sins of the farter

Two days without exercise of any description.
Tuesday, from lunchtime through to evening was spent outside the Traders taking in a few rays and a few more Stellas.
Wednesday involved just the three in Cardiff but several more than that in the Barn upon my arrival up west.
Thank the Lord for British Rail !!
On the food front I have been Promaxing in the day and eating normally ( excess is normal ) of an evening.
I have put away, variously, fish, chips and curry sauce, burgers, chilli and cheese toasties, chilli, a chicken kebab, cheese, also sweet desserts !

Bizarely I have lost no weight !
The diet gives me terrible wind though !

Three Nil

4 x full chin up rollovers
30 mins recline bike hills 11
front leg stretches
2min Benny squats

cyclone
200g M&S gefilte fish balls
Malaysian dinner

evening of lager and wine
13 st 3 (last year 13 stone 0)

Stick your neck out

5 x 4 full pull ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 60kg bench presses
1 x 10 30kg(?), 2 x 10 35kg(?) ez bar preacher curls
3 x 10 40kg deep squats
3 x 10 20kg barbell behind neck press
leg stretches

bacon and stir fried veg
promax
onion & chive cottage cheese
pineapple cottage cheese

1 red
13st2 (last year 12 st 13)

Undernourished

Promax with milk
Oxo x 2
Tuna with mayo
Tinned salmon and salad ( huge helpings x 3 )
70% coco chocolate

12 minutes treadmill - 1.5 incline - minute toggle between 9 and 15 Kmh ( this was too much for me to be honest )
4 x 6 50Kg Benchpress
4 x 6 bench dips
2 x 8 14Kg dumbbell press up and raise ( alternate arms )
6 assisted pull ups
2 unassisted pull ups

Dry as a bone

3 x full chin up rollovers
30 mins recline bike hills 11
front leg stretches
2min Benny squat


cyclone
promax diet
cyclone
cyclone
promax diet
a little chicken

no booze
13 st 4 (last year 12 st 13)

In Deep

3 x 10 hanging knee raises (supinated grip)
10 50kg, 10 55kg 10 60kg bench press
3 x 10 60kg deadlift
3 x 10 40kg hang clean
3 x 10 20 kg military press
3 x 10 40 kg DEEP squat

leg stretches

bacon and stir fried veg
Cyclone
chicken biriani
chicken and peppers

lager at the fights
13 st 5 (last year 12st 13)

Nose to the Grindstone

The weekend is no time to watch calorific intake I have decided !
Saturday involved a trip to the Gym.
15 minutes of speed interval training on the treadmill - toggling between 14kmh and 7kmh on a minute by minute basis.
3 x 12 50Kg bench presses
3 x 12 bench and gymball tricep dips
2 x 12 gymball 14Kg dumbell pulls
2 x 12 14Kg dumbell press up and lift
I could not manage any exercise which involved my abs as they were still burning from Thursday.

Promax milkshake in the gym.
Chilli con carne with rice and crackers
Mussels in cream, garlic and white wine

Several boxes of Stella and Kronenburg.

Sunday was no exercise ( other than a walk around skewen for about an hour and a half ). It was a day for eating in readiness for a low carb week in work.

As of this morning I am 15 Stone 3lb - not bad after a large weekend.

Rollover Coaster

3 classic rollover chin ups
30 mins hills level 11 recline exercise bike
1 classic pull up
leg stretches
1 min Benny squat

bacon, egg, sausage, beans, toast and coffee
promax
kebab

evening of lager
13st3

Weekwnd off

Promax with milk
2 smoked slamon nigri
1 omelette and seaweed nigri
1 prawn nigri
2 california rolls
2 cucumber and wasabi hosomaki
1 smoked salmon hosomaki

My plan was to head to the gym and try out the personal trainer exercise routine in full but the pain in my stomach muscles was just too much.

Thw weekend repast then began in ernest
Thai bakes with sweet dipping sauce
Selection of Indian starters with cucumber raitia
Grilled inch thick sirloin with peppercorn sauce,asparragus tips, pok choy, mange tout and baby sweetcorn.
Chicolate sponge Pudding.

On my uppers

5 x 4 full chin ups
3 x 10 hanging knee raises (supinated grip)
1 chin up rollover
3 x 10 20kg military press
1 x 10 14kg, 2 x 10 16kg incline dumbell bench presses
3 x 10 12kg incline bench dumbell curls
3 x 10 30kg cable pullovers
leg stretches

coffee, multivitamin, fish oil
cyclone shake
lemsips
chicken and Spanish tortilla

2 reds
13st 0

Hard and Fat !

Fruit Medley
Promax with milk
Apple

10 Minutes recline cycle - foothills - level 12
5 Minutes X-Trainer - Speed Training - level 12
10 Minutes treadmill - 1.5 incline - interval training - toggling between 7Kmh and 14Kmh - one minute cycles.
3 sets of 12 press ups holding 14Kg dumbells - alternating lifting a dumbell to chest after reaching the top of the pressup.
This was punctuated by 3 sets of 12 double leg raises on a bench.
2 sets of 10 dips - feet out in front of me on a gymball, hands behind me on bench.
Punctuated by 3 sets of 10 - stomach/chest on gymball - legs out straight behind - lifting 2 x 14Kg dumbells - like a reverse press up ?
3 sets jogging down 2 flights of stairs - Sprinting up and alternating between press ups against the wall and squat thrusts when at the top.
60Kg Bench Presses x 10
50Kg Bench Presses x 8
Went to the mats for some core work but the gods were smiling on me and there was no room.
Jo was training me showing me what paces her personal trainer puts her through.

Mung bean, Sweetcorn and Salmon in tomato.
2 Stellas
7 tins of Bow

I am still way over 15 Stones !

Cold Day in Hell

3 "perfect form" chin up rollovers
15 mins recline exercise bike hills level 11 (machine kicked me off)
leg stretches
20 16kg alternating kettlebell swings catch and release at top of arc
10 mins recline exercise bike hills level 11 (machine kicked me off)


lemsips through the day
chicken and crunchy salad with mayonnaise
chicken, fun size snicker and malteesers

2 reds
13 st 1

With a whimper

limp work out due to cold caught from son.

3 x 10 (l/r) 16 kg kettlebell snatches
leg stretches
3 x 3 perfect form chin ups
20 16kg kettlebell swimgs

Promax diet shake and cough medicine
chicken and crunchy salad with mayonnaise and hot sauce
penne all'Amatriciana
slice of Spanish tortilla

quiz of lager, 1 glass red
13 st 3

Food without drink

Promax with milk
multivitamin
Fresh Salmon ( yep - I know a fisherman )
Fruit Medley

20 minutes X trainer - speed training - level 12
Pull ups and dips - x5, x3, x1, x almost 1
Shoulder press - (10 notches on a resistence machine - no idea of weight) x10, x8, x6, x2, x0
Curls 2x10x10 notches.

Ham and cheese sarnie
Steak onion and mushroom sauce, green beans, carrots, spuds, parsnips and spiced jus.
Magnum
Choccie biccies dunked in Coffee

Hammered

30 mins hill level 11 recline exercise bike
3 x chin up rollovers (combination of chin up and hanging knee raise). Objective: full drop, perfect form.
leg stretches
problematical squat stretches - am I punishing my knees?
swing kettlebell round back of head a bit like a hammer thrower(l/r) 1 8kg, 2 x 16kg


1 egg, 1 sausage, 1 bacon, 1 beans, 1 bread, 1 butter
tin of sardines
chicken thigh, Spanish omelette with green pepper

2 whites
13 st 3