45,11,12,11,765

Yoga 4 Bikram Wimbledon

Jerk chicken and salad wrap
Chicken, mushrooms and green beans in red wine with new potatoes

Lager and wine
13 st 4

64,11,?,13,10,53

9 x 10 60kg squats

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 20kg parallel grip shoulder press machine

assorted mobility and flexibility drills

jerk chicken, mayo, lettuce and Louisiana sauce wrap
pear
Thai lamb and veg biriani

Lager and wine
13 st 6

75,10,?,10,865

22 mins recline bike hills level 11
machine kicked me off
lungin' op'nin' bendin'
8 mins recline bike hills level 11

bolognaise and lettuce wrap
banana
penne bolognaise

Stout and Guinness
13 st 7

84,9?,11,10,74

3 x 10 50kg bench
3 x 10 10kg decline flyes
3 x 10 40kg incline press

30 27.5kg kneeling cable crunches

3 x 10 1/r 12kg concentration curls
3 x 10 ez bar preacher curls 12.5kg on end of metal sleeved bar
3 x 10 ez bar curls 7.5kg on end of metal sleeved bar

kneelin' crouchin' foldin'

cheese and tomato wrap
banana
penne bolognaise

no booze
13 st 8

74,10,11,11,964

30 mins recline bike hills level 11

lungin' op'nin' bendin'

egg quessadilla
banana
carrot,courgette and spud frittata

wine
13 st 7

Fat Of The Land

Getting back in the saddle today.
4.5 miles, difficult too! The hill was implicated, we will call it a draw.
The Prodigy carried me the whole distance, they reminded me of the Cocteau Twins for some reason I cannot figure? Neither band would enjoy that comparison but there it is.
Jazz tomorrow and I may run roach park ? Or not ?

96,12,9,11,35

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


3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg abdominal crunch machine
3 x 10 30kg triceps cable pushdowns
kneelin' crouchin' foldin'

BLT wrap
Thai prawn, green bean and egg fried rice

lager
13 st 9

72,10,10,12,?65

8am Yoga 3? Bikram Wimbledon

banana
Brazillian  Barbecue

lager, wine and Brazillian cocktails
13 st 7

758,10,13,?35

30 mins recline bike hills level 11

kneelin' crouchin' foldin'

blueberry pancakes with bacon and maple syrup
sausage, fried onion and salad wrap
peanut butter cup

wine
13 st 7

Jazz Jam

Was thinking of using the weekend for longer runs but today that would mean leaving Jazz in the house on her tod so I chose a 3 or so mile circuit as a maintenance run. Maintenance of regime and of momentum.
Broke my 1 mile and 5 k records according to Garmin.
Yesterday I arrived back and hit the Stella and the smoke as I had no plans or interests for the bank holiday weekend.
Now Jazz is here we will make and execute plans which will involve roller skates, board games and foolish impersonations of each other and of random fermement of stars.
Longer regime time tomorrow.

35,10,11,12,?35

9 x 10 60kg squats

8, 10, 12 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

lungin' op'nin' bendin'

chicken and sweetcorn quessadilla
roast veg and prawn pasta

wine
13 zt 3

45,12,11,12,?52

30 mins recline bike hills level 11

kneelin' crouchin' foldin'


BLT roll
chicken thigh with cakes made from yesterday's risotto

wine
13 st 4

Regime Change?

Core : 32,40(meant to be 38),32,32,48

Finished off in perfect sync with J J's 'Sensitive Kind'. The breaks between sets were longer than I would have hoped but not so long that the first sit up of the subsequent set was not an echo of pain.

Press : 36,40,30,24,40

Better and more painful form but still far from perfect. I will, I think, have another aspect to my regime perfecting technique and maximising muscle pain and gain.

More tomorrow but I have not yet decided upon where the regime will lead as yet.

63,11,8,11,625

3 x 10 50kg bench
3 x 10 30kg incline press
3 x 10 10kg decline flyes

3 x 10 1/r 14kg concentration curls
3 x 10 15kg preacher cable curls
3 x 10 ez bar curls 7.5kg on end of metal sleeved bar

30 captain's chairs
lungin' op'nin' bendin'

red flannel hash
tuna, tomato and basil risotto

wine
13 st 6

Carpe diem off

A day away from the office affords time for a longer and more luxurious run.

J J Cale - Troubadour
J J Cale - 5
Pearl Jam - Ten (first 5 tracks)

8.2 miles

Followed the run with 30 better form press ups. They are much more trying and testing than those of yesterday. That will need some consideration.

469,10,11,714

30 mins hills level 11 recline bike

cheese and melon roll
red flannel hash

wine
13 st 4

Better Day

The Breeze, J J Cale was part of and with my joy as I drove to work. That made it ups and downs, sit and press evening.
Great time with Jazz today too. Sparring, impersonating, improvising and being generally rather silly. That continued when I picked up Mia from her friends home and headed back west.
WWW rather than WWN here?
I am planning tomorrow as I cook and sup a light brew.


Core : 33,42,30,30,45 (that was my absolute limit, how I will get bigger numbers done next time is a matter of some concern?)

Press : 29,33,29,29,29,40 (could improve form!)

Run tomorrow seems likely.

50,10,11,11,642

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 30kg kneeling cable crunches

3 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin'

1/2 pint of milk
cheese, leaf and onion relish in a bread roll
apple
jerk  chicken, melon salsa and fried potatoes
cheese and biscuits

lager and wine
13 st 5

Electric

Random was not on the agenda for tonight.
Regaining charge I selected Electric by The Cult and set out with my eyes open and hit the road for a 4 mile return.
Broke my 3 mile lap record and my 1 mile time record.
Back for pork and beef and coleslaw with banana ketchup.
I feel lifted.

-328,11,12,325

yoga 3 Wimbledon 5pm

Cornish pasty
lamb with chick peas and tomatoes with a port and rosemary sauce

wine
12 st 11