?7

16kg kettlebell workout in Cardiff

?7

23 mins recline bike hills level 11
machine kicked me off
7.75 mins recline bike hills level 11

BLT sarnie
apple

off down the M4 no
no scales in Wales

8 10

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
15L 15R oblique raises

Burger King
Vegetable biriani

lager
13 st 8

87

hills level 11 20 mins recline cycling
machine kicked me off
hills level 11 10 mins recline cycling


chicken, bacon, mayo, cucumber in pitta
banana
jerk chicken, cassava chips

wine
13 st 8

8 10

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 30kg triceps pushdown
30 hyperextensions
30 bench sit ups
3 x 10 30kg improvised rope/cable lats pulldowns

bacon, chicken, mayo roll
banana
beef, aubergine and pineapple red Thai curry with rice

wine
13 st 8

8723

Plenty of hours in the park and/or on the bicycle saddle with the Bomber but no official exercise.

egg and bacon roll
Cajun chicken and pasta
chicken, bacon, may roll

wine
13 st 8

8733

Plenty of time in the park and fresh with the Bomber, but no official exercise: thrown a day off by life.


bacon and egg roll
corn on the cob
roast chicken and rice


wine
13 st 8

8623

16kg kettlebell workout

tuna and cucumber roll
thai meal

lager and wine
13 st 8

Glide down Mulholland

Nil - plenty booze - but nil.

She's a good girl, loves her mama
Loves Jesus and America too
She's a good girl, crazy 'bout Elvis
Loves horses and her boyfriend too

It's a long day livin' in Reseda
There's a freeway runnin' through the yard
And I'm a bad boy, 'cause I don't even miss her
I'm a bad boy for breakin' her heart

And I'm free, I'm free fallin'

All the vampires walkin' through the valley
Move west down Ventura Blvd
And all the bad boys are standing in the shadows
All the good girls are home with broken hearts

And I'm free, I'm free fallin'

I wanna glide down over Mulholland
I wanna write her name in the sky
I wanna free fall out into nothin'
Gonna leave this world for awhile

And I'm free, I'm free fallin'

9632

hills level 11 30 mins recline cycling
brief hip stretches

cafe small breakfast
corned beef hash and sweetcorn

wine
13 st 9

Driving ambition

Nil through lack of time and opportunity.
Before work - drop off Lara. Lunchtime - Pick up Georgia from her friends house and drop off. After work - drop off Jo to Theresa's the other side of Swansea - back home by 8.00 leave at 9.15 to go and pick Jo back up.
Slippery slope ahead !

11 633

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 30kg triceps pushdown
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
15L 15R oblique raises



sausage, egg, relish, mayo roll
strawberries
fish and chips

lager
13 st 11

Swap

Swapped a rest day from Wednesday to Tuesday as I am constantly on Chauffer and consequent hanging around twidling duties at the moment !

11 731

just 15 mins on the recline bike.
couldn't be bothered for some reason

stretching

fried rice
banana
sausages, peas. mash, onion gravy

lager and wine

13 st 11

8711

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
8 12kg 2 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 25kg overhead cable pulls (dicky back)
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
3 x 10 bench sit ups

Cornish pasty
strawberries
tuna pasta
chocolate croissant

wine
13 st 8

Gym Johns

Weeing down so I took my business to the gym. I was scheduled for a 4.5 mile run but the treadmill is a tedious place. Ended up doing 5k on the mill and 10 minutes on the eliptical trainer set on personal trainer-time goal- level 10.
All in all the exercise did not amount to 7.25K of running.
Perhaps next time I will take the iPod to assist with distraction ?

Weekend away

No training other than my Sunday scheduled day of rest !

10 10 52

Cycled to and from Strawberry Hill.

corned beef hash and fried egg
scotch egg, veg samosa
chicken fajita and rice

lager
13 st 10

7743

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 X 10 40kg assist pull ups (slow full range)
3 x 10 30kg military press
3 x 10 25kg barbell curl
3 x 10 30kg triceps push down
30 hyperextensions
15L 15R oblique raises

corned beef hash with sweetcorn
chicken fajitas

wine
13 st 7

673

hills level 11 30 mins recline cycling


tuna and cucumber sarnie
strawberries
pizza, garlic bread, crisps

lager
13 st 6

baby steps and little feat

Little Feat took me round 3 miles in torrential rain. Minuses included having to wear a hoody to keep the earphones dry and a soaking wet hoody weighs at least 3 stone. Plusses included songs about tuck driving in the rain and running up the final hill to the tune feets don't fail me now!
The half price top rump roasting joint slammed in with a random selection of fresh herbs which would have otherwise languished in the fridge until the bin beckoned, along with some Hungarian red which Mum and Dad brought with them on their last visit, made a welcome centerpiece with some steamed veg, jus and variously roast, mashed and crushed spuds some while after my return.
I hasten to add that I never approached the skillet until after my shower!
It is thirsty Thursday and I have finished the wine used with the roast and I am making room to refresh the beer fridges.
Nice ( pronounced like the Fast Show Jazz Club "Nice!" ) is all I have left to say.

753

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg triceps pushdowns
30 hyperextensions
3 x 10 45kg lats pulldown
30 bench sit ups

brief hip flexor stretches


pasta coleslaw salad
tangerine
houmus and carrot sticks
steak and chips

wine
13 st 7

Nil

Running around robbing banks all whacked off on scooby snacks.
Running around is different to actual running of which I did nil - same for scooby snacks come to that !
I am supposed to be doing 3miles later today ????

8741

30 mins treadmill @10km/hr
I am just finding up to an an hour on the treadmill for 10K too boring even though I lowered my speed.
30 mins rowing

pasta coleslaw salad
banana
pork and carrot Thai red curry with rice
kit kat

wine
13 st 8

Capitate

Jo went to A&E today - turns out she has a fractured wrist. Plaster of paris and avoidance by insurers means that she cannot drive.
Organising to get her car from the hospital, school pick ups, exchange at the Range and a tesco shop so that provisions would be in place for the home tied invalid took up all my time ( along with assembling a diining set ) so my 40 minutes of light exercise which was scheduled ended up out of the window.

964-2

hills level 11 30 mins recline cycling

BLT sandwich
pork and veg curry with rice

wine
13 st 9

955 -1

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 30kg military press
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 bench crunches
3 x 10 25kg barbell curls
10 x 40kg, 10 x 50kg, 10 x 60kg pulldown machine

egg and pea fried rice with roast pork
veg curry

wine
13 st 9

4 mile

The Monday night punching it ramped up to 4 miles today and I managed it. Most pleasing, I did my now traditional sprint finish but there were no reserves so to the untrained eye there was actually very little in respect of an increase in pace !

10 35-3

Park football and tennis, plus cycling with the Bomber but no official exercise.

roast pork, prawns and egg fried rice
World Cup final BBQ

lager and wine
13 st 10

Lazy

Bummed around completing my rest day. Tedious !

Agony - no Ecstasy

I woke at about 1.30 pm feeling less than smooth. I decided to get the scheduled run out of the way before I started to feel any worse.
The 2.5 mile run was the most difficult I have attempted. I was dizzy with alcohol and my body temperature could not be controlled or regulated.
I had to walk some of the course but wanted it to be over so much that I started running again so that the pain would be of shorter duration.
When I arrived back home I tried to wolf back a pint of water but my mouth was so dry (Gandhi's dap) that the water never got to reach my throat having been sponged up by my lips and tongue. The poisonous acid in my legs has not dispersed whatsoever.
Moral of the story - go running a bit later in the day following a very large drink - they don't tell you these important tips in the training manuals !

10 47-2

hills level 11 thirteen mins recline cycling
machine kicked me off
hills level 11 seventeen and a half mins recline cycling
22km biking with the Bomber

duck, spuds, spinach grape sauce
prawn sarnie

13 st 10
lager and wine

Thrown

...a day off by alcoholism and greed.

935-1

3 x 10 25kg assist dips
3 x 10 40kg pulley (wide handle)
3 x 10 simultaneous l/r 12kg Arnold presses (not putting dumbells down between sets)
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches
3 x 10 30kg triceps pushdown
3 x 10 35kg cable curls

cold leftover corned beef hash and sweetcorn
jerk pork. rice 'n peas, 'slaw

too much booze at AbbeyFest
13 st 9

Chumbawumba

3 miles. The start was tortuous but once the pins were back in the swing of things it was, dare I say it, easy !
I then happily boozed the night away as Jo and I cooked our contributions to the World Cup themed lunch we have in work today.
Jo's Honduran chicken skewers are absolutely world class and are now my favourite food. That said my Argentinean pie ( of my own design ) has never been tried so that may be on the rostrum ?
I suspect a day of rest today.

844-2

hills level 11 30 mins recline cycling


cheese ploughman's sandwich
corned beef hash and sweetcorn

wine
13 st 8

Stolen Chance

Change of arraignments meant I did not go to Cardiff. Though it was deemed a day of rest, according to my schedule, I took the opportunity to check my progress and see how 3 miles felt.
Somewhat pleasingly I had something left in the tank upon my return and could sprint the last few hundred meters.
The problem with this was that the increased exertion at the end of the run meant that it took me an age and a Stella to cool properly.

96?-1

3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches


ham and salad baguette
Mexican cottage pie

lager and wine
13 st 9

8751

10 km treadmill @ 10.7 km/hr 10cBaeAbertawe training session.

egg, mayo and relish sarnie
apple
steak, saute spuds, peas, pepper sauce
ate the next day's lunch before bed after boozing watching the footie. It's a mistake to make it in advance.

wine
13 st 8

Mannish Machine

35 minutes recline cycle hills level 11. Machine kept me on !
Went at lunchtime - which was extended ever so slightly.

The travel to and from, the changing twice, the cooling down and the showering and drying take a big wet bite out of the time taken. I am like a high rate taxpayer when it comes to training in the day !

Overstepping the mark

3.9 miles though there was a short area of walking rather than jogging when the hill refused to end and my calves were burning. I was only scheduled to do a 3.5 miler but i never did get around to working out a route and my guess overshot the mark.

In honour of the Wimbledon feast for Mum and Dad, cottage pie (and plenty of it) was on the menu.

883-2

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 12.5kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdown3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 exercise ball crunches
back bridge over exercise ball


chilli 'n rice (brought from home)
pear
chilli 'n chips


wine
13 st 8

outers

Rest as per my schedule. Not yet planned a route for monday evening - I suspect that there will be hills !

11 74-2

Balham for 3pm Bikram yoga though I did bail out after an hour as I couldn't take the heat.

smoothie
fried egg sarnie
meatballs in tomato and onion sauce with pasta

wine
13 st 11

974-2

Took a day out from laziness.

BBQ at Bodeans

wine and lager
13 st 9

Even odds

I was due a 2mile run but due to rests of late I made the effort to get a 3 miler under my belt !
Hills and calves do not mix.

Rest scenario !

Bereft off fee earners in the office on friday I found myself on duty speaking with prospective new clients and the clients of others who required placating. I picked up the girls straight from work thus I was not afforded the opportunity to train!
The schedule stated rest or cross training / bike, I was forced into the rest scenario !

684-3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
30 hyperextensions
3 x 10 45kg lats pulldown (with handle)
3 x 10 bench sit ups
R

salmon, new potatoes, peas
melon
asparagus and cheddar risotto (dense but radiant, of my own design)

wine
13 st 6

Rain

2.5 miles in torrential rain ! It was still warm so the run was actually quite pleasant for the cooling downpour.
I thought the ipod speakers were compromised by the wet conditions but it turned out that the reason I could hear nothing through the left speaker was because of water build up in my ear rather than any malfunction of the headphone.

874-3

hills level 11 seventeen and a half mins recline cycling
machine kicked me off
hills level 11 twelve and a half mins recline cycling
L

cottage pie
banana
corned beef, green veg, garlic bread
toblerone

no booze
13 st 8

7340

3 x 10 40kg bench
3 x 10 50kg bent over row
3 x 10 30kg military press
3 x 10 30kg barbell curls
3 x 10 45 kg lats pulldown
30 hyper extensions
30 bench sit ups
3 x 10 30kg triceps press down
R

prawn mayo sarnie
banana
soup, cottage pie and greens, strawberries

lager and wine
13 st 7

Supporting the cue in a long shot

The scheduled rest was actually quite arduous; a contingency for which I had not planned !
The evening was sunny and I actually wanted to go for a run !
The devil makes work for idle hands so I kept myself busy with the creation of a Korma and a Masala, a trip to the chippy as they were a requested accompaniment. I then proceeded to ensure that I had no stale Bow or Bulmers in the beer and Bbq fridge-freezer in the shed.
No idle hands there for the Devil but according to Tom Waits the devil is just God when he is drunk ! As I drank I listened to some old favourites and Heart attack and Vine was amongst them.