Thrown a day off by life

... that's all

Out standard

7 60kg front squat (tweaked back
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 40kg pulley
3 x 10 30kg overhead cable pull
3 x 10 40kg leg curl machine

no stretching due to hurt back
(been ok since Dec last year before that http://triathblog.blogspot.com/2008/04/ouch.html)

bacon and blue cheese baguette

foraged lightly kitchen while cooking for another day

wine

13 st 5

kettlebell calling the potbelly

24 mins hills level 11 recline bike (machine kicked me off)

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.
back bridge over exercise ball

tuna mayo and salad baguette
turkey, fruit and nut tagine with cous cous

wine
13 st 7

aweigh last year

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

ham, cheese and pickle baguette

turkey and veg fried rice

fruit and nuts

wine

13 st 10

weight off my shoulders

30 mins hills level 11 recline bike

back bridge over exercise ball
downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

Commonwealth Cafe 'Big Breakfast'
pork chops and roast veg

wine and lager
13 st 7

day off last year

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg assist chin ups (inside left elbow hurt)
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

keema veg

lamb seek chaat

malabar fish curry with lemon rice

lager

13 st 10

the "Ben's leftovers" diet

13 mins hills level 11 recline bike (machine kicked me off)

back bridge over exercise ball

17 mins recline bike hills level 11

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel (worked hips in all but the kneel)

jalebi
keema veg

wine
13 st 7 (13 2 - 13 3)

shurely shome mishtake

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

bacon and tomato roll

ham and cheese sarnie

shepherds pie

wine

13 st 7 (14 3 - surely a mistype - 13 3)

hubris

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel (worked hips in all but the kneel)

Bomber's left over Chinese dumplings from yesterday

starters then pad Thai

wine and lager
13 st 6 (2008 13 st 2 - 2007 13 st 3)

on this day last year I mused that I would soon fall below 13 st. Didn't happen.

a dip in form

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

back bridge over exercise ball

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)

standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

chicken and sweet peppers in black bean sauce and fried tice from Lily's Tea House.
chicken and mushrooms in cream sauce

wine
13 st 6 (13 3 13 2)

633 squadron

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel (with shoulder stretch), camel (all but kneel incl. hip articulation)

BK Sweet Chilli Royale

chicken in mustard and honey sauce with cauli. peas and a fried potato cake

wine

13 st 6 (13 3 in 2008 and 2009)

back on track

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

"watch strap" shoulder stretch
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

bacon and tomato roll
chicken and sweetcorn fried rice
chicken legs, spinach, garlic spud mash and gravy

lager and wine
13 st 7 (last year 13 3, year before 13 1)

six of the best

Another day off exercise due to a scheduling mix up.

pastel for lunch
burger and chips

wine
13 st 7 last year 13 st 1 year before that 13 st 1

13:10, 13:5, 13:2

Home all morning waiting for an appliance to be delivered, picked Ben up from school mid afternoon and AbbeyFest in evening so no chance to train.

pasta with ham and sweetcorn
ham sandwich
pepperoni pizza

lager
13 st 10 (last year 13 st 5, 2007: 13 2)

Up, Up and Away

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel (all with efforts at hip articulation)

Last year I grumbled "60 sec attempt yoga camel pose (ludicrous performance)," so it is worth noting I am comfortable with it now.


chickeb, bacon and mayo sarnie
cauli. spimach and sweetcorn dhal

lager
13 st 7 last year 13 st4 (2007 13 st 3)

Up four it

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

3 x 10 hyperextensions

3 x 10 incline sit ups

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

lager

13 st 7 last year 13 st 3

adding 2lb a year for ever would be bad

27 mins recline bike hills level 11 (kicked off by machine)

general stretching

cyclone
chicken and chorizo jambalaya

wine
13 st 5 last year 13 st 3

adding 3lb a year for ever would be bad

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel (all with hip articulation)

cyclone

steak, chips, mushrooms and salad

toast and butter

3 lagers, 1 glass red

13 st 7 last year 13 st 4 (2007 13 st 1)

Up Two! What am I up to?

26 mins recline bike hills level 11 (phone rang)

back bridge over exercise ball
half lotus on BOSU balance trainer
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists

Indian nibbles

chips

coriander and lemon couscous with dried fruit and nuts

choccy bar

13 st 6, last year 13 st 4 (2007 12 st 12)

steady as she goes

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 50kg bench

seated half lotus attempts
downward dog. squat. kneel with shoulder stretch, bow

hot dog sausages

gazpacho then seafood risotto

much wine and lager

13 st 5 (same as last year) but 12 st 13 in 2007