Friday 31 July 2009

Thursday 30 July 2009

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

Wednesday 29 July 2009

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

Tuesday 28 July 2009

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

Monday 27 July 2009

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

Sunday 26 July 2009

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

Saturday 25 July 2009

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)

Friday 24 July 2009

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)

Thursday 23 July 2009

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.

Tuesday 21 July 2009

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)

Monday 20 July 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)

Sunday 19 July 2009

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

Saturday 18 July 2009

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)

Friday 17 July 2009

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)

Thursday 16 July 2009

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

Wednesday 15 July 2009

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

Tuesday 14 July 2009

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)

Monday 13 July 2009

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)

Sunday 12 July 2009

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

Saturday 11 July 2009

more than somewhat

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

standing bows, lunges, assisted half lotus forward seated bends, half spinal twists

cyclone
garlic mussrooms then meaty pizza

an Abbeyfest of lager and wine
13 st 3 last year 13 st 5 (but 12 st 11 in 2007)

Friday 10 July 2009

less than 2008 more than 2007

kneeling cable shoulder stretches

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 forward bend
downward dog, squat, camel

cyclone
fish in batter and baked beans
choccy bars
hot dog sausages (food discipline rather tailing off towards the end of the evening)

13 st 4 last year 13 st 7, but 2 st 12 in 2007.

Thursday 9 July 2009

reclined and declined

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

back bridge over exercise ball
half (quarter?) lotus on foam roller
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
rise from cross legged

10 mins recline bike hills level 11

fruit juice
cyclone
duck breast on a bed of leek and cabbage with red wine and orange sauce
late night tuna with mayo and pepper sauce

wine
13 st 3 last year 13 st 5 but 12st 13 in 2007.

Wednesday 8 July 2009

back on track?

3 x 10 10kg strict bilateral cable crossovers
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 curls 10kg on each end of plastic sleeved bar.

kneeling cable shoulder stretches
back bridge over exercise ball
half lotus on BOSU balance trainer
downward dog, squat/walk, camel

cyclone x 2
tuna, spinach, and cauli casserole

wine
13 st 4 last year 13 st 4, but 12 st 12 in 2007

Tuesday 7 July 2009

a warning from history

30 mins recline bike hills level 11
back bridge over exercise ball
standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
assisted rise from cross legged

several cyclones
stilton

wine and lager
13 st 6 last year no record but 12 st 13 in 2007. That's a wake up call.

Monday 6 July 2009

Rest Less

Didn't get any exercise due to a combination on Bomber duties and DIY.

Cyclone
bacon egg and chips
orange

lager and wine
13 st 7 last year 13 5

Sunday 5 July 2009

tip the scales

A day off from Bomber duties

Cyclone
suasage, mash peas and onion gravy

lager and wine
13st 8 last year 13 3

Saturday 4 July 2009

bored or boring?

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 hyperextensions
3 x 10 20kg military press

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

Fruit Juice
Cyclone
Cyclone
steak and miushrooms
half a pork pie

wine
13 st 7 last year 13 4

Friday 3 July 2009

the song remains the same

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

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

sweet chilli noodles with spinach
roast pork and mustard
yogurt and honey
luxury salad
half a pork pie

wine
13 7 last year 13 4

Thursday 2 July 2009

four down

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 16kg dumbbell bench press
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 7.5kg on each end of plastic sleeved bar

standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
back bridge over exercise ball

fruit juice
ricotta and spinach quiche, sun dried tomatoes and olives, clementines
pasta and bolognaise

several lagers
13 st 8 last year 13 st 4

Wednesday 1 July 2009

still three down

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

back bridge over exercise ball
seated bound half lotus
downward dog, squat, kneel, camel

15 mins recline bike hills level 11

fruit juice
carrot and spinach dhal, chicken tikka mayo and mango chutney roll
clementines
egg fried rice
noodes

lager and wine
13 st 7 last year 13 4