Monday, 31 March 2008

Weight won't wait

80kg 1 rep
75kg 2 reps
70kg 3 reps
67.5kg 4 reps
65kg 5 reps
62.5kg 6 reps
60kg 7 reps
57.5kg 8 reps
55kg 9 reps
52.5kg 10 reps
leg stretches (roundhouse MK2)

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps

tuna and sweetcorn pasta sauce
choccy bars

lager and wine
back up to 13st5. Desparate measures may be called for if I'm gonna get to twelve and a half by 19 April.

Sunday, 30 March 2008


Thrown a day off by life. Theoretically I could have fit some roadwork in at 6am, but cometh the hour I couldn't rouse myself from the pit.

13 st 1 this morning though despite plenty booze.

Saturday, 29 March 2008

diddly squat

120kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
75kg 10 reps

leg stretches (roundhouse MK2)

Dips: 10,9,8,7,6,5,4,3,2,1 reps

scotch egg, ham and tomato ketchup
jerk chicken and coleslaw
1 red

Friday, 28 March 2008


30 mins hills level 11 recline exercise bike
a little foam roller work on the legs
swam while Ben had his lesson

ploughman's baguette
scotch egg
chicken, sweetcorn and lentil curry

2 Stellas, 1 White

Thursday, 27 March 2008


120kg failed due to being a weakling
110kg failed due to being a weakling
105kg 1 reps
100kg 1 reps
95kg 2 reps
90kg 3 reps
85kg 4 reps
80kg 5 reps
75kg 6 reps
70kg 7 reps
65kg 8 reps
(are these harder at 7am?)

leg stretches
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1
15 mins recline exercise bike hills level 11

half-hearted bag drill

80 secs 6km/hr, 180 secs 9 km/hr, 40 secs 18km/hr treadmill

sausages and beans
egg mayonnaise and salad baguette
chille con carne and rice

Chocolate Drop ale (the Easter malt teaser) then Kronenburg through football

Wednesday, 26 March 2008


80kg 1 rep
75kg 2 reps
70kg 3 reps
65kg 4 reps
60kg 5 reps
60kg 6 reps
60kg 7 reps
55kg 8 reps
55kg 9 reps
50kg 10 reps

leg stretches (roundhouse MK2)

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps

bacon and beans
chicken, sweetcorn and lentil curry

2 Stellas

Tuesday, 25 March 2008


Just chilled in the sauna.
chicken and mushroom fried rice
white wine and stella
13 stone 3

Monday, 24 March 2008

Up and Down the Ladder

120kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
75kg 10 reps

leg stretches (roundhouse MK2)

Dips: 10,9,8,7,6,5,4,3,2,1 reps


Chelsea v Arsenal worth of Chocolate Drop. white wine
13 st 5

Sunday, 23 March 2008


30 mins recline exercise bike level 12/10
leg stretches
bag drills (my left hook is rubbish)

tuna and cucumber roll
onion bhaji, chicken dhansak, pulao rice, sag aloo

aftenoon and evening of Stella in Windsor

Saturday, 22 March 2008

Dead on my feet

140kg failed due to miscalculating load
120kg failed due to being a weakling
110kg 1 rep
105kg 2 reps
100kg 3 reps
95kg 4 reps
90kg 5 reps
85kg 6 reps
80kg 7 reps
75kg 8 reps
70kg 9 reps
65kg 10 reps

leg stretches
hanging knee raises (supinated grip): 10,9,8,7,6,5,4,3,2,1

bacon and mushrooms
promax diet shake
keema veggies


Friday, 21 March 2008


Swam while the bomber had his lesson.

1 egg, 1 sausage, 1 bacon, 1 beans, t dry toast
dryish red thai turkey curry

1 red, 1 white
13 st 4

Thursday, 20 March 2008


30 minutes Recline cycle level 15 interval - slow on the flat - fast on the incline.
14Kg curls and curl 'n'press x20

Bad food day
Still suffering with flu del Mano !

I may still be losing weight !!

This day in history

Now I've been doing this long enough I've started linking the titles of these posts to the entry from a year ago to the day to help with a longer term perspective on progress. I'm 8 pounds lighter this morning than 12 months ago for example and do my bike hills at level 12 rather than 9.

30 mins concept2 rowing
leg stretches

muesli with milk
buffet sarnies at meeting
gammon steak

evening of wine and lager and crisps at quiz

Wednesday, 19 March 2008


20 Minutes X-trainer - interval training - level 12 - fast on the hills and slow on the flat

20 Minutes Recline Cycle - as above.

5 Pull ups

I am convinved that I am becoming weaker and less aerobically fit ? Review of this document does reveal that I have been taking things far too easy lately. More dedication and planning is certainly required in the short term !

excuse me

1 x 82.5kg bench press
1 x 80kg bench press (embarassing failure on attempted second rep requiring rescue)
2 x 30kg MRCqs
leg stretches
3 x 10 x 12 kg l/r dumbbell preacher curls

ham, cheese and salad sarnie
chicken and veggie curry

6 stellas

Tuesday, 18 March 2008


Recline cycle - interval level 15 - 20 minutes.

Sausage butty
Pasta with a veggy, meaty ragu of my own construction.

14 Stones 9 lb

My fitness is declining more than somewhat and I need a boost !


Muay Thai

courgettes and chicken with pesto
chcken in vegetabe pasta sauce

1 red, 1 Stella

Monday, 17 March 2008

Round and round

Despite having 4 adjacent seat tickets for The Grand Slam fixture I elected to have a long weekend with Mia and Jasmine and donated my tickets to the firm for distribution to rugby loving colleagues and clients !!

Good for the Karma and the constitution.

What with my dreadful Manflu I could muster little in the way of enthusiasm for exercise. I managed only a short burst on the treadmill - interval training between 20 Kmh and 6 Kmh.

This had to be followed by a very protracted soak in the Jacuzzi !

Other than that I fed my fever with copious vitamins, minerals, SA's and Guinness's.

I have not yet weighed - My loss will have reversed somewhat !

Getting back in the swing once again this week !

Declining Sets

Bench Press: 1 80kg, 2 77.5kg, 3 75, 4 72.5, 5 70, 6 67.5, 7 65, 10 62.5kg.
Assisted Pull Up: 1 0kg, 2 5kg, 3 10, 4 15, 5 20, 6 25, 7 30, 10 35kg,
Leg Stretches
knee raises in chip up hang 3 x 10

diet promax
sausage in hot dog roll
chicken and potato cakes

2 whites
13 stone4

Sunday, 16 March 2008



First half of Wales France level 12 (no hills) recline exercise bike

Promax diet shake
jerk pork, rice 'n peas and 'slaw
stilton and celery
cereal bar
choccy bar

Stella second half of rugby, red later
13 stone 4, but how often do you win a Grand Slam?

Saturday, 15 March 2008

See Food Diet

3x10 40kg(?) ez bar preacher curls
3x10 30 kg cable pullovers
3x10 12kg l/r dumbbell preacher curls
3x10 10kg dumbbell skull crushers
3x10 20kg 2 hand cable curls
3x10 25kg cable press downs

2x3, 4x1 100kg deadlifts


57 sit ups in 2 mins

mixed seafood and green leaf salad
promax diet shake
tuna with mayonnaise and hot sauce
fruit and nut bar

1 red

Friday, 14 March 2008


In the words of the GLC "My lungs are f@Ck#d and my throat is raw cos the thing about manflu is it's F@cki#g hard core !!"

I have manflu !

All 14 stone 9 lb of me !!

Cave Man

30 mins hills level 12 recline exercise bike
leg stretches

swimming while Ben had his lesson

promax shake
mixed seafood and green leaf salad
2 scotch eggs

red wine

Thursday, 13 March 2008


1 x 80kg bench press
1 x 120kg deadlift
1 x 120kg squat
leg stretches

Promax diet shake
cereal and fruit bar

evening of dark ale in the pub watching football

The Circle

Funeral - Buffet and bar
1st Birthday party - Buffet and bar

No exercise

14 st 11 lb

Wednesday, 12 March 2008

Booze cruise

30 mins concept 2 rowing
leg stretching
3x10x10kg overhead squats

diet: lager, red wine and frankfurters
result: 83.6kg

Thus I am 13 stone 2 this morning and I was 13:13 this time last year.

Tuesday, 11 March 2008

Perchance to dream

Sleep and comfort food were the order of yesterday.
Now I am back in the saddle !!

Rather bizarely after no exercise and almost a week on the beer I am weighing in at 14 st 10 lb ??
How can that be ?

The Shakes

3x10 Dip/Captain'sChair/PullUp complex
3x10 60kg Bench
3x10 40kg(?) ez bar preacher curls
3x10 10kg overhead squat
leg stretches

diet promax shake
steak, cauliflower, brocolli and carrots with red wine sauce

1.5 reds

Monday, 10 March 2008


A weekend in the hostelries of Dublin did not allow any training.
I have eaten, drunk and sung for 4 days.
I have no voice and very little else.
I will ease myself back into training tonight !

Restive to Festive

Thrown a day off by life yesterday as I had the Bomber in the morning and had arranged to meet the Burglar over a beer and the Cardiff City game.

sausage bagel
Ruby at the Bangalore Express

Afternoon of Stella

Sunday, 9 March 2008


Travelled all last Saturday 1 March
Skied the next six days.
Travelled all yesterday.

There should be a place on the resort's website that will show me all my lift use and hence skiing but I can't find it.

86kg - same as when I left which is cool considering.

Thursday, 6 March 2008


I did nout but eat !!

Wednesday, 5 March 2008

Multiple Monty

Fried egg
sausage, bacon and mushroom baguette
Bacon, sausage, egg, beans, tomatoes, mushrooms, black pud, toast and milky coffee ( at Rita's )
Ham, cheese and coleslaw sarnie
Cheese and tomato Pasta in Bolognaise

20 minutes X-trainer hills interval level 15
30 Minutes Power Plate ( new toy in the Gym - lovely for massage !! )

No booze but Ireland awaits !!

14st 12lb ( hard to believe after a day of fry up !! - must be a one day atkins ?)

Tuesday, 4 March 2008


20 Minutes X-Trainer interval hills level 15
20 minutes Recline cycle interval hills level 15
Assisted pull ups to exhaustion x3
Assisted chest dips to exhaustion x3

Ate like a horse, sweated out a river of alcohol, slept like a baby !

I have not weighed for days.

Saturday, 1 March 2008


5 x 3 70kg bench presses
5 x 3 75kg bench presses
2x10, 1x20 dips

I hope that an 8okg NickyB will be benching 80kg come April

Mushroom and spinach omelet
tuna and sweetcorn baguette
steak and mushrooms

7 stellas