Sunday 31 May 2009

Covent Garden


plenty grub and booze

13 st 12 last year 13 st 8

Equilibrium

3 x 10 60kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 70kg barbell shrugs
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
10-4-3 3 x 10 hanging knee raises (supinated grip)


Vigin Active Yoga class

sausage roll
beef, cauli, spinach and pea curry

1 lager, 2 reds, 1 white
13 st 7 last year 13 st 7

Saturday 30 May 2009

7 lbs heavier than last year

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel

bacon and blue cheese baguette
pork and cabbage in a soy, garlic and ginger sauce with egg fried rice

2 reds
13 st 10 last year 13 st 3

Friday 29 May 2009

Seiryoku Zenyo

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 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

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

ham, cheese and pickle baguette
barbie lamb and chicken with salad

red
13 st 7 last year 13 st 7

The shame of it

John Belushi
Kathleen Battle
The Big Bopper
Marlon Brando
Buddha
Victor Buono
Raymond Burr
John Candy
Drew Carey
Nell Carter
Chubby Checker
Winston Churchill
Santa Claus (!)
James Coco
William Conrad
Dom Deluise
Elvis (in his later years)
Chris Farley
Conchata Farrell
Totie Fields
Aretha Franklin
Jackie Gleason
John Goodman
President Ulysses S. Grant
Sydney Greenstreet
Oliver Hardy
Pope John XXIII
James Earl Jones
B.B. King
Mario Lanzo
Charles Laughton
Rush Limbaugh
Emmanuel Little
Hattie McDaniels
Meatloaf
Zero Mostel
Kathy Najimy (formerly fat)
Luciano Pavarotti
President Theodore Roosevelt
Roseanne
Babe Ruth
Bevery Sills
Elizabeth Cady Stanton
President Taft
Luisa Tetrazzini (late 19th c. opera diva
for whom chicken tetrazzini was named!)
Luther Vandross
Venus de Wilendorf
Orson Welles
Shelley Winters
John Browne

16 stone !!

Thursday 28 May 2009

Més que un club

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel, camel

tuna salad baguette
chicken, bubble 'n squeak, brown sauce


1 lager 2 whites
13 st 7 last year 13 st 5

Wednesday 27 May 2009

Myra Backbridge

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 20kg military press
3 x 10 40kg pulley
3 x 10 25kg assist dips

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


chicken and bacon sarnie
chicken and colcannon and gravy

2 lagers, 2 reds
13 st 7 last year 13 st 6

Tuesday 26 May 2009

moosecycles

40k bike training with Andy (no GPS)

roast chicken and roast spuds with peas and gravy
chocolate moose

2 lagers, 1 red
13 st 8 last year 13 st 7

Monday 25 May 2009

13st 11

No work out. Plenty food and booze. Weight continues to increase

Sunday 24 May 2009

Baby Tri

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press

back bridge over exercise ball

downward dog, squat, kneel, camel

(cycled, ran and swam with the bomber)

prawns, peas noodles
ham sandwich
melon
green chicken curry

4 lagers
13 st 9

Saturday 23 May 2009

pedal

30 mins recline bike hills level 11

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

reheated fish 'n chips for brekky
tuna sarnie and apple
pork, sweet pepper, mushroom, carrot, noodle stir fry

lager and red
13 st 7

Friday 22 May 2009

heaviosity

A day off as I was waiting for a courier all day, and on bomber duties evening and night.

tuna salad baguette
pasty and chips

2 lagers
13 st 9 last year 13 st 6

Thursday 21 May 2009

Stirring it up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold dumbell presses

back bridge over exercise ball

downward dog, squat, kneel, camel

chicken and bacon sarnie
stir fried pork and oriental veg

lager and white
13 st 8 last year 13 st 7

Wednesday 20 May 2009

take it to the bridge

30 mins recline bike hills level 11
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

chicken and sweetcorn sarnie
beef and sweet pepper korma with rice

lager and red
13 st 7 last year 13 6

Tuesday 19 May 2009

Antagonistic and Isolated

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 skull crushers with the same bar as the curls
3 x 10 incline situp/hyerextension supersets

downward dog, squat, kneel, camel
back bridge over exercise ball

15 mins rowing

tuna and cucumber sarnie
chicken, courgette and pea fried rice
choccy biccy
1 lager, 2 whites
13 st 8, last year 13 st 7

Monday 18 May 2009

Two's Up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 40kg pulley
3 x 10 50kg bench
3 x 10 20kg military press

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


chicken and chips
chicken and noodles
roast chicken dinner

red wine
13 st 8 last year 13 st 6

Sunday 17 May 2009

back in the saddle

30 mins recline bike hills level 11
downward dog, squat, kneel, camel
easy pose on block working on opening alternate hips

KFC Zinger Tower Burger
restaurant curry

plenty lager
13 st 7

Saturday 16 May 2009

Nada Nadir

Between takng the bomber to school, meetings all morning, bringing his year to the Mills to the the watermill and the wind turbine, then "socialising" evening there was no time to train.

Third day off in a row.

Pasty
chicken and chips
3 lagers and a white
13 st 7

Friday 15 May 2009

Booze 0: Exercise 0

Yesterday was a draw.

2 sarnies and a burger - "the cornerstone of a nutritious ........."

13 st 5 last year 13 st 5

Thursday 14 May 2009

Rest Less

Thrown a day off by life, drank like a fish, and ate a surfeit of Thai food.
13 st 8 - the most for ages.
Also likely to be another day off today as I nurse a sickly bomber in thre office.

Wednesday 13 May 2009

downward dog, upward weight

3 x 10 50kg bench
3 x 10 25kg assist dips
3 x 10 40kg pulley
30 Captain's chairs
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel
easy pose on block working on opening alternate hips

chicken and corn sarnie
ham salad sarnie
chicken, sweet potatoe and pea green thai crry with rice

4 lagers
13 st 7 last year 13 st 4

Tuesday 12 May 2009

decline

26 mins recline bike hills level 11 
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

tuna and cucumber sarnie

lager and white
13 st 4. last year 13 5

Monday 11 May 2009

Coming Around

16kg kettlebell workout in Cardiff
downward dog, squat, kneel, camel

bacon rolls
lamb roast dinner

2 lagers 1 white
13 st 6 last year 13 st 7

Sunday 10 May 2009

Up that hill

Standard Cardiff 5k run (walked up hill for shame)
(Motionbased record to follow when I get in the office)

bacon rolls,
steak, spuds and veg

2 lagers
no scales on tour

Saturday 9 May 2009

On the M4

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 simultaneous l/r 10kg Arnold dumbell presses

downward dog, kneel, squat, camel
various cross legged on yoga block trying to open hips

cheese and onion sarnie then grapes
spag bols

2lagers
no scales on tour

Friday 8 May 2009

13 and a half

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

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
(without watch)

12 mins treadmill

back bridge over exercise ball

Hoisin duck wrap
various curries

red wine
13 st 7 last year 13 st 3

Thursday 7 May 2009

No weigh

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 20kg military press
3 x 10 35kg back machine

downward dog, squat, kneel, camel,
various cross legged bum on yoga block stuff


cheese sandwich and an apple
Ribs

lager watching footie
forgot to jump on scales, 13 st 4 last year

Wednesday 6 May 2009

foaming

30 mins recline bike hills level 11
Foam roller for legs (SMR)
easy pose on a block


smoothie
cheese and onion sarnie and a pear
courgette, aubergine and gammon green Thai curry with brown rice (part 2)

2 lagers, 1 red
13 st 6 last year 13 st 4

Tuesday 5 May 2009

Bridge too far

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 25kg military press

back bridge over exercise ball
downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

tuna and cucumber sarnie
courgette, aubergine and gammon green Thai curry with brown rice

1 red
13 st 6 last year 13 4

Monday 4 May 2009

Triple Tipple

38km cycling - an hour over to Whitton, 6 hours socialising then an hour in the saddle back.

bows, and supine, cross legged hip openers of my own design.

ham and cheese sarnie
lamb samosa
pasta, bolognaise and cheddar

day of lager
13 st 4 last year 13 st 5

Sunday 3 May 2009

I've got form

3 x 10 20kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

Commonwealth cafe big breakfast
antipatsi, rissotto
dry weetabix
lager, porter, red
13 st 5 last year 13 7

Saturday 2 May 2009

Two Rest Syndrome

Waiting in the house for the gasman so "thrown a day off by life". If I had half a brain I would have realised this way likely and done something with the kettlebell.

corn beef hash and fried edd
pasta with bologniase sauce

lager and red wine
13 st 5, last year 13 st 5

Friday 1 May 2009

entitled

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

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
(without watch)

14 mins treadmill

carrot juice
tuna and sweetcorn baguette
double burger king texican meal

1 lager
13 st 4, last year 13 st 5