Wednesday 31 July 2013

4,10,??70

Bikram 3

egg mayo, bacon and salad roll
Spanish tortilla with chorizo and broad beans
Bounty

wine
13 st 4

Tuesday 30 July 2013

6,10,10,8,10,?3

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 cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

cucumber, lemon, honey and ginger juice
cheese and ham sarnie
garlic bread with mince, cabbage and basil bolognaise

wine
13 st 6

Monday 29 July 2013

4,11,12,87?

8am Bikram 2

bacon roll
courgette rice with feta and olives

lager and wine
13 st 4

Sunday 28 July 2013

1,12,14,8,10,?

30 mins recline bike hills level 11

60sec forward fold on Power Plate

chicken casserole
wine
13 st 1

Saturday 27 July 2013

2?,13,8723

3 x 10 25kg l/r horizontal cable external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 27.5kg kneeling cable crunches

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

duck, radish and mayo rolls
Ki Kats

Lager and win
13st2


Friday 26 July 2013

Blowfish

Shuffle landed me on Hootie & The Blowfish as I was stepping out. I was sent back to a stag party years ago so I listened to the whole album which became a theme of the weekend as no one had brought any other tapes with them !! Cracked Rear View - H&TB. Did about 4 miles of 90's memorabilia. The small of lasts nights consumption of Strongbow also took me back to that same weekend away !

6?,13,8733

22.5 mins recline bike hills level 11
machine kicked me off

7.5 mins treadmill
60sec forward fold on Power Plate

broad been and feta frittata in a pitta with tomatoes
crab stick and sweetcorn pasta

wine
13 st 6

Thursday 25 July 2013

Blue Rinse

Joe Bonamassa - Blues Deluxe first eleven tracks. That is music to live, love and run by!! I think it was just shy of a 10k ? Now for beers and smokes in celebration of the run and in celebration of the end of Mia's childhood and the start of her adolescence. I need to get new locks for the doors and bars for the windows !!

6?,12,8632

3 x 10 12.5kg strict cable crossovers
Pete mandated 12kg dumbbell flies
3 x 10 30kg incline bench

3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

30 Captain's chair leg raises

orange, lemon and honey
broad been and feta frittata in a pitta with tomatoes
paella

wine
13 st 6

Wednesday 24 July 2013

4?,10,9632

27 mins recline bike hills level 11
machine kicked me off

150m rowing machine sprint
30sec forward fold on Power Plate

ham and cheese sarnie
Beef stew and new spuds
chocolate bar

wine
13 st 4

Tuesday 23 July 2013

Shorter but not Sweeter

Bear Hug - Fun Lovin' Criminals. Tennessee Stud - Johnny Cash. Slip Slidin' Away - Paul Simon. Sailin' Shoes - Little Feat. See My Friends - The Kinks. Harvest - Neil Young. May You Never - John Martyn. Left Overs - Joe Bonamassa. About 3 miles less than yesterday but I ran all the way and I think I went faster as I knew I did not need to keep anything in reserve. It is very humid and I suspect it will take some considerable time and pizza to cool down !

3?,12,11,633

3 x 10 60kg pulldown machine
3 x 10 10kg l/r dumbbell triceps extension

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 20kg barbell triceps extension (standing)

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

ham, tomato and basil bagel
Beef stew and new spuds
Broad bean, tomato and cucumber salad

Lager
13st 3


Monday 22 July 2013

Country Mile

Born A Girl - Manic Street Preachers. Hairshirt - R.E.M. Till the End of the Day - The Kinks. Perfect Day - Lou Reed. Beast of Burden - The Rolling Stones. Stuck In A Moment - U2. Little Bluebird - Little Milton. Love Song For a Vampire - Lennox. Love Is Strange - Kenny & Dolly. Heartattack And Vine - Tom Waits. Cannonball - Supertramp. Goodbye Girl - Squeeze. Go Your Own Way - Fleetwood Mac ( Long Haired Cocaine Enthusiasts ). Good Year For the Roses - Elvis Costello. Added a mile to the outward journey - this was a mistake I discovered upon the return leg !!!

3?,15,11,731

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Crab omelette
Pub food

Guinness and lager
13st 3

Sunday 21 July 2013

48,13,8711

shoulder rehab exercises
forward fold on power plate
150m rowing machine sprints
all done with John so this post counts for both of us.

Full English
kebab

pub crawl
13 st 5

Saturday 20 July 2013

19,14,10,19,52

500m swimming

Chicken, bacon and lettuce baguette
Pizza

Guinness, lager and wine
13st1

Friday 19 July 2013

9,8,14,773

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

60sec forward fold on Power Plate

tuna and sweetcorn sarnie
prawn and veg pasta
kit kat

Guinness and wine
13 st 9

Thursday 18 July 2013

Running Shorts

AC/DC - What do you do for Money Honey. Oh, Bugger I just reset the pod as I was recapping the list. There were 11 songs is all I can tell you and the run was shortish ?

6,11,14,673

3 x 10 12.5kg strict cable crossovers
3 x 10 55kg pecs machine
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chair leg raises

protein bar
chorizo, spuds and greens
chocolate

wine
13 st 6

Wednesday 17 July 2013

6,10,12,753?

3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internalrotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 secs forward fold on Power Plate

cheese and ham sarnie
apple
broad bean and bacon risotto
chocolate

Guinness and wine
13 st 6

Tuesday 16 July 2013

Shorter Sharper Shock

Inner City Blues - Marvin Gaye. Easy Way to Cry - David Gray. Give a Little Bit - Supertramp. I Remember California - R.E.M. Harlem Shuffle - Bob & Earl. I Put A Spell On You - Mica Paris & Dave Gilmore. Narayan - The Prodigy.

98,12,8741

6:30 am Bikram 1

chicken, mayo, mustard and tomato roll
kholrabi and salmon soup with garlic bread

wine and Gunness
13 st 9

Monday 15 July 2013

Fat Man.

Fat Man in the Bathtub - Little Feat. God Give Me Strength - Elvis Costello. Born to Be Wild - The Cult. Violets for your Furs - Frank. Nevertheless - Harry Nilsson. The Logical Song - Supertramp. Tsunami - Manic Street Preachers. Chitlins Con Carne - SRV & Double Trouble. All My Tomorrows - Frank. Songbird - Fleetwood Mac. Like A Soldier - Johnny Cash. In Dreams - Roy Orbison. Hidden Track - John Martyn ( Solid Air ). Violin Concerto In F, Op. 8/3, RV 293. " The Four Seasons" - Vivaldi. Longest run to date - shattered now !

78,13,964-2

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chair leg raises

prawn and salad baguette
salmon with new spuds, broad beans and chorizo

wine
13 st 7



Sunday 14 July 2013

Bobbing Along.

Pineapple Head - Crowded House. D'yer Mak'er - Led Zep. Blue Jean - Bowie. Hurts So Good - John Mellencamp. Heart of Gold - Neil Young. You Angel You - Bob Dylan. The Way Young Lovers Do - Van The Man. Up To Me - Bob Dylan. My Bag - Lloyd Cole & The Commotions. Joey - Bob Dylan. It was 31 degrees, i was overdressed in T and thick hooded sweatshirt. I ran out of spit at the time Mellencamp stopped. I did more walking than I would have wanted but 3 days of excess each continuing past 3am along with the scorching conditions made my hopes hopelessly optimistic.

78,14,9,55-1

30 mins recline bike hills level 11

3 x 30sec forward fold on Power Plate

paella
chocolate

wine
13 st 7

Saturday 13 July 2013

89,15,10,35-3

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 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

orange and carrot juice
ploughman's baguette
kebab

lager
13 st 8

Friday 12 July 2013

79,15,10,47-2

30 mins recline bike hills level 11

1 min forward fold on Power Plate

tuna, sweetcorn, cucumber and mayo sarnie
Cottage pie, peas and gravy

Wine and lager
13 st 7

Thursday 11 July 2013

London I

London and back in the extended working day - it took a fear of complete cessation to allow the rot to set in after my return. Mumbling Word - Joe Bonamassa. Weakest Moments - John Mellencamp. Hangin' on a limb - Neil Young. Bear Hug - Fun Lovin' Criminals. It's Only Rock 'n' Roll - The Stones. The End - The Beatles. Like a Hurricane - Neil Young. King of California - Dave Alvin. You're All I Need To Get By - Marvin Gaye & Tammi Terrell. I Wanna Be Around - John Cale ( Absolute Class !! Big Band Finale ). Benefited from the day of rest yesterday!

68,15,935-1

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 27.5kg kneeling cable crunches
60 secs forward fold on Power Plate

cheese and ham sarnie
roast duck, spud, carrot and windfall apples with morello cherry and red wine sauce

wine
13 st 6

Wednesday 10 July 2013

8,11,12,844-2

500m swimming

KFC Zinger burger
mushroom, chorizo, prawn and cream sauce with garlic bread
orange

Guinness and wine
13 st 8

Tuesday 9 July 2013

Hard Yards, Easy Listening

A Hazy Shade of Winter - Simon & Garfunkel. Let Me Do It To You - J J Cale. Skin It Back - Little Feat. Go To The Mardis Gras - Professor Longhair (Twice due to Sheer Excellence!). On The Nickel - Tom Waits. Change It - SRV. I'll Keep It With Mine - Bob Dylan. My Girl - Madness. All of Me - Frank Sinatra. Daddy Plays The Horn - Dexter Gordon. I found it very tough indeed to face and then to complete the run/walk !

9,10,12,96?-1

10 mins treadmill warm up
shoulder rehab
bench press, dumbbell flys, hammer curls super sets
6 x 150m rowing machine sprints
cross trainer warm down
passive stretching

"prawn cocktail" roll
mushroom omelette, chips and beans

stout and wine
13 st 9

Monday 8 July 2013

Too Damn Hot!

Redemption - Johnny Cash. Purple Haze - Jimi. Sick Again - Led Zep. The Righteous & The Wicked - Chili Peppers. I've got The World on a String - Frank Sinatra. Avalon of the Heart - Van. I never Talk to Strangers - Tom Waits. I'm Going to Sit Right Down and Write Myself a Letter - Frank Sinatra. Professor Longhair Medley (Incl Bald Head & Tipitina) - James Booker. Release - Pearl Jam ( Staggeringly dull so I staggered slowly and recaptured my breath ). I Like Dirt - Chili Pep's. Dreams By The Sea - John Martyn. 28 Degrees - I overdressed for the occasion !

7,11,14,8751

Chopped logs and wielded chain saw but no official exercise.

Back in time for the last set of Murray's Wimbledon win followed by an evening of paella and wine

13 st 7


Sunday 7 July 2013

?12,13,883-2

Camping on a farm so mark up a day of rest even though we were plenty active.

Saturday 6 July 2013

Electric

The Cult - all eleven tracks. Ran the flat and the downward slopes - walked the gradients. Stella and Cigars from Friday night demanded a toll.

?10,13,11,74-2

15 mins recline bike hills level 11
machine kicked me off
1 min forward fold on Power Plate
5 mins on the treadmill at 10km/hr

ploughman's sarnie

off camping in the evening

no scales, food or booze logs on tour

Friday 5 July 2013

Alternative Progressive

Saturday Night - The Blue Nile. Brand New Friend - Lloyd Cole & The Commotions. I Don't Believe You - Bob Dylan. Green Shirt - Elvis Costello. For Crying Out Loud - Meatloaf ( skipped after a fer bars as it is shyte ). Basket Case - Green Day ( Listened to twice as it is far from Shyte ). Rock 'n' Roll Doctor - Little Feat. Lucky, Lucky Me - Marvyn Gaye. Rocket in My Pocket - Little Feat. I had one foot on the platform and one foot on the train. Now for a long cool drink in my bespoke Stella Chalice! 15st, 7 lb after the run - I will be back to 16st after Chilli, rice'n'peas and a drink.

1,12,14,974-2

60 secs forward fold on Power Plate

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 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

sausage, bacon and egg sarnie triple pack
pea and lovage soup
steak and chips 
ice cream

wine
13 st 1

Thursday 4 July 2013

Slow Train

Van Morrison - Ballerina (Skipped after the first few minutes as this is not a start up song !). Crowded House - Newcastle Jam. Led Zeppelin - Since I've Been Loving You. Crowded House - Love You Till The Day I Die. The Rolling Stones - Hot Stuff. Bruce Springsteen - Night. Del Amitri - Mother Natures Writing. Led Zep - In My Time of Dying (Skipped due to recent airing). Nirvana - Something In The Way (Hidden Track on Nevermind). Day of rest yesterday - I attempted some press ups but my shoulders are still damaged from October Paddington fall and Beaujolais Day dead fall.

3,10,14,684-3

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

spiced smoked salmon and couscous in a flatbread
tuna, tomato, potato, carrot, lentil and rice thing of my own improvised design

Guinness and wine
13 st 3

Wednesday 3 July 2013

4?,12,874-3

500m swimming

prawn, cream cheese and salad roll
marinaded chicken, sag aloo, carrot dhal and rice

wine
13 st 4

Tuesday 2 July 2013

Blues in the rain.

Squeeze, Tom Petty, Led Zep, Santana, Neil Young and Crazy Horse and more...everything seems to be the blues when you are running in the rain ! Slightly further, slightly more walking, the stiffness of limb was a factor at the start but not as bad as it could have been or has been in the past. I will take that as a positive.

3,11,13,7340

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

30 Captain's chair leg raises

3 x 10 barbell curls
3 x 10 Pete mandated 8kg incline bench dumb bell curls
3 x 10 17.5kg cable curls

protein bar
chicken, chips and red pepper sauce
prawn roll

Guinness and wine
13 st 3

Monday 1 July 2013

Monday and 1st of the Month

7 Songs shuffled through from Bruce Springsteen, Frank Sinatra, Dave Alvin, U2 and others but clumsy, fat and tired fingers started a new selection when i sat down to Blog the list !!! Slow and not far and shattered at the end - still it is the start of the beginning not of the end!

3,12,14,9470

Bikram Yoga at noon

jerk pork, rice and coleslaw

Guinness and wine
13 st 3