4,11,11,8469

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg pecs machine

30 Captain's chair leg raises

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

3 x 10 40kg incline machine
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

bacon and cucumber roll
jerk pork with rice 'n peas

lager and wine
13 st 4

6,10,9,12,767

Yoga 4

veg soup
salmon and spinach pasta
jam sandwich

Guiness and wine
13 st 6

6,10,10,11,344

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 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

egg and chilli pepper roll
Steak, chips and watercress
Cheese board

Guinness and wine
13 st 6

3,10,10,?665

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 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

bacon and egg roll
salmon and sweetcorn chowder

Guinness and wine
13 st 3

5,11,10,7546

22 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
8 mins treadmill

tuna, mayo and salad baguette
coq au vin with pappardelle and broccoli

lager and wine
13 st 5

5,11,8937?

30 mins recline bike hills level 11

mushroom and goats cheese tart
coq au vin with pappardelle

wine
13 st 5

5,10,79764

Yoga 3.

prawn and salad baguette
cheese and mushroom omelette with chips and roasted toms

wine
13 st 5

3,11,98745

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg incline machine

30 Captain's chair leg raises

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

60 secs forward fold on Power Plate

weetabix
beef casserole with dumplings

lager
13 st 3

5,10,12,10435

Paint balling

Pizza
Chicken dhansak and peas pilau rice

Wine
13 st 5

398,11,456

15 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

Nachos and chicken wings

Sultan beer festival
13st 3

0889756

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 15kg barbell triceps extension
3 x 10 22.5kg cable triceps extensions with rope

60 secs forward fold on Power Plate

sushi
nachos and chicken wings

wine and Guinness
13 st 0

Drive

The drive as opposed to my drive scuppered me today. Blocked in the car park and other folks collisions meant that I was not back until well after Seven meant that whilst I walked hand in hand with my momentum the chi deserted me by the time I arrived.
Long nights and rain ahead but they do not perturb me as I am still focused even though this week has shown some holes in my regime.
I have elected to get a new distance under my belt so that I do not feel as though I am treading water or even on a decline.
Time will tell. More precisely I am driven to show time.

Challenging Behaviour

20, 25, 15, 15, 25.
The Ton but not in one go!

4,11,96557

15 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

BLTs
smoked salmon
sausage, mashed spuds, peas and mushrooms

wine
13 st 4

18,10,8446

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press
doing all three permanently under tension in the set, ups the intensity significantly

30 27.5kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

jerk pork and potato salad
beef stew
chocolate bars

wine
13 st 1

4,10,99966

15 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

bacon sarnies
jerk ribs with red pepper fried rice

lager and wine
13 st 4

After Work Overture

After a busy day I was, it appeared, destined to relax and to recuperate but when I eventually arrived it was not the torrent of earlier on so I donned a hoody, plugged myself into some Bonamassa blues and head out.
4-5 miles and it was easy as I took matters slow and steady.
Now I have yet to accomplish the first press up sets of week 3 of my challenge. I have decided to ramp it up and step to the top gear of the challenge to push myself further and more quickly....
14, 18, 14, 14 & 30.
My motivation and momentum should stay the whole day tomorrow and drive and inspire me.

4,11,99767

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 50kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 12kg concentration curls
3 x 10 20kg barbell curls

lamb and veg biriani

Guinness and wine
13 st 5

3,11,10,12,847

Yoga 2: Noon at Bikram Wimbledon

coq au vin left overs for lunch
Duck, red pepper sauce and Actifry spuds

Wine
13 st 3

Standard Bearer

Cardiff Standard 3 miles with an additional loop of the park whick I calculate to make it over 5 miles but just short of a 10Km.
Now cooking and boozing and planning but when all is said and done I wish I was in Neath Fair !