Fat Loss Training - Week 15

Monday

Obviously, after last week's pathetic efforts, I have taken a big step backwards on my training plan. When I stepped on the scales today, I had only reached my week 6 target. This means I am 8 weeks behind with only 3 weeks left to reach my goal.

It's going to take a monumental effort of self discipline.

Today, I cycled in to work, did the work thing, and then cycled home to lift up some weights for an hour. I managed to set a recent record for the barbell curls - my best since Lockdown One. Maybe the rest has done me some good?

I made dinner for the family and drank water.

No alcohol, no junkfood, one of hour of weight training

Tuesday

I cycled in to work and back.

Tonight at the dojo, we got some mats out and did some take-downs with the black and brown belts. Good fun!

No alcohol, no junkfood, Karate

Wednesday

There was frost everywhere this morning. I tried to take some recycling out but the bin lid was frozen shut! However, it was a beautiful start to the day with blue skies and no wind. I put some hand-warmers in my two pairs of gloves and cycled in to work.

After lessons (algebra is hard to teach!) I went along to the college gym. James was helping with the college open day so he couldn't train. However, he very kindly came along to spot me on my final three sets of bench press. With his encouragement, I managed to equal my all time record!

I cycled home, made dinner for the family and didn't drink beer.

No alcohol, no junkfood, weight training

Thursday

]In the car today. After work, I dropped Lucy and Martha off at the train station and then headed home to make dinner for myself and Mouse. After washing up, I jumped back in the car and collected Lucy and Marth from the Hippodrome up town. I didn't get to bed until almost 11!

No alcohol, no junkfood, no exercise.

Friday

I cycled to work and back. I was in charge at the dojo tonight. We did almost 45 minutes of kicks - focussing on the correct stance and positioning. Of course, we hit pads a lot, and we even did partner work and a line up. After that, 10 minutes on kata before going home.

Back at home, I decided a beer was in order... followed by a few more, and then some wine. I spent the evening watching videos of my old band on YouTube before finally wobbling off to bed sometime after midnight!

Booze, no junkfood, Karate

Saturday

After two breakfasts, I was ready to face the day. My mission was to secure some fairy lights to the front of the house. Without wanting to drill into brick, I went along to B&Q and bought some adhesive hooks. So far, they have worked a treat and don't seem to be effected by the rain and freezing temperatures.

At the dojo, I had 13 students and a first dan black belt who had been asked to help me out this afternoon. I was very glad to have him as my assistant. He volunteered to instruct the lower grades, and he did a great job too! After ten minutes I asked him if he'd like me to take over, but he was happy to continue. That meant that I could spend most of the hour with the higher grades to see if I could help them generate the correct martial spirit. I was partially successful...

Back at home, it was party time! We had invited family members over to the house and Lucy had put together a wonderful spread. It was good to catch up but I was also glad to get to bed and read a book!

4 beers, no junkfood, Karate

Sunday

Up at 7 to meet the lads at Jonnie's place. We had a strange ride planned: James had to get back early, but he also knew that Jane had made ginger cake! So we decided to ride directly to Wilmcote for early cake, and then ride a longer route once James had set off for home.

It was very cold, and the lanes were wet after hours of rain in the night. The sun was very low and, heading south, the light was directly in our eyes as we went along. The road surface was decidedly shiny... James and I began to be suspicious of ice on the road, but this didn't seem to bother Mark or Jonnie. Those two hurled themselves down the descents with their usual gay abandon; whereas James was cautious, and I tiptoed down like Bambi on ice!

About 10 miles into the ride, my back wheel span out on ice during a short climb. I actually strained my stomach muscles keeping upright on the bike! It made for slow going, and it wasn't until we got to Aston Cantlow that I had the confidence to step on the pedals with my usual gusto. I dragged the lads along and then onto the climb up to Wilmcote.

At Wilmcote, we were pleased to find Carl and Laura recovering from last night's festivities. Jane served up the fantastic ginger cake with custard and the seven of us had a chat until James had to head off home.

Recommended by health experts.

Mark, Jonnie and I decided to get home via the Honiley Route in reverse. This would mean a 40 mile ride. By now, the sun was a little warmer and the chance of ice was a lot less. However, the roads were still very wet and shiny. I couldn't find the confidence to give it the beans, and spent most of the ride trying to keep up with the other two.

Jonnie and Mark came back to mine for a little bit and we had a beer or two. Afterwards, I got an hour of ironing done while watching TNT Sport.

In the evening, Lucy cooked a lovely dinner and I had a few more beers!

Beers, junkfood, Cycling 

In summary, it was a decent week as far as my training plan is concerned: I had 4 sober days, I exercised 6 days out of 7 and I ate healthily every day apart from Sunday.

Fat Loss Training - Week 14

Monday

Unsurprisingly, I failed to reach my weight loss goal for Week 13, but I achieved the weight for Week 10. So I'm 3 weeks behind!

I woke up feeling awful after yesterday's excesses. Unfortunately, Lucy felt even worse than me - she was poorly and had to take the day off. She got up in time for work but was obviously too ill to teach. She stayed home and rested.

There were two other people off sick from work. This meant that I was in charge of three different groups all in one classroom! It made for a challenging day and one that I was glad to see the back of! (Although there were several moments where I had a laugh with students, and we all got some work done.)

At home, in no mood for any exercise, I played some heavy metal and drank a few more ales! Lucy served up a fantastic chicken dinner.

3 beers, no junkfood, no exercise

Tuesday

I used the car today. Lucy and I had to be home straight after lessons because we had a plumber coming round at 5pm. Plumbers being plumbers, he didn't turn up until after 7pm! He seemed a very nice chap and we booked him in to replace the shower on Friday.

Lucy was kind enough to make dinner again, and I drank water.

no alcohol, no junkfood, no exercise

Wednesday

The BBC forecast sleet and freezing rain for the morning. I put the bicycle in the car and Lucy and I drove into work. After lessons, I met James in the gym and we got stuck into our usual workout. I'm pleased to report that I managed to equal my all-time record for the Bench Press. It made me feel rather good. Then I cycled home to make dinner for the family. Unfortunately, I also felt the need to crack a few beers this evening...

Booze, no junkfood, Weight Training

Thursday

This is where it all started to go wrong. I cycled in to work and back, but instead of doing my usual weight training, I opened a few beers instead...

Booze, no junkfood, no exercise.

Friday

It just got worse. After work, I cycled home ready for the plumber to come over at 5:30. He arrived at bang on 6:20 and realised that the "15 minute" job was going to take a lot longer... I juggled making dinner for the family with jogging up and down the stairs to keep an eye on his progress. He eventually left at about 8:30. With no time for dinner myself, my evening meal consisted of a beer followed by a large Scotch before bed.

Booze, no junkfood, no exercise

Saturday

Up at 6 to watch England get embarrassed and defeated in the first test of The Ashes.

After that, I made breakfast for myself and Lucy before getting on with the big job of the day: bleaching and scrubbing the barbecue from top to bottom, inside and out. It was raining, but it didn't seem to matter with several layers and my waterproofs on. It wasn't cold.

It was some time after this that we realised that the house was producing no more hot water - I had used the last of it washing down the barbecue. We contacted the "plumber" who said he had left a valve shut and that he would send someone round at 9 tomorrow. 

This afternoon's dojo went very smoothly - mainly because Sensei Gary came along to instruct the higher grades. This meant that I could give all of my attention to the beginners and lower grades. I think everyone got something out of that session and everyone went home happy. Even me!

In the evening, Mark very kindly came round to see if he do anything with the valve. He gave it good go but couldn't get the thing open. We also noticed that there was a considerable drip coming from the valve... I felt myself sliding into some sort of frustrated mix of self-pity and fury, so opened a beer...

Beers, no junkfood, Karate.

Sunday

I couldn't go out riding with my mates this morning because the plumber was coming at 9am.

The plumber arrived at 12:20pm. He fiddled about with the valve and said it was a big job. He tried to talk me into a £3000 new boiler. Then when that obviously wasn't working, he opened the valve, stopped the leak, and charged me £80.

I did lots of ironing.

In the evening, Jake and Tilly came round for dinner and I had a beer or two with Jake. And some Toblerone.

Booze, junkfood, no exercise

In summary, as far as my health and fitness are concerned, it was an absolute disaster of a week. It was a big step backwards with plenty of booze and hardly any exercise. Reset tomorrow.

Fat Loss training - Week 13

Monday

Nope, I didn't hit my target for week 12. However, I have just hit my target for week 8! I'm 4 weeks behind schedule 😁

I cycled in to work wearing my waterproof socks in my waterproof walking boots. It was a soggy day but not actually raining. 

After some good lessons I cycled back in very wet conditions, but again, it wasn't raining at the time. Water everywhere, but my feet were dry.

At home, I did an hour of lifting in the man cave, finishing heavy (for me) with military presses and then squats. My legs were aching when I made dinner for the family.

No alcohol, no junkfood, weight training

Tuesday

I cycled to work and back and then headed off to the dojo. I got to do some training myself with lots of kicking practise.

Back home for a late dinner and no booze.

No alcohol, no junkfood, Karate

Wednesday

I cycled in to college. After lessons, I met James and Dean in the college gym. James helped me to chase my all time record on the bench press, but alas, it was not to be. I failed on the last set with four reps still to go.

I was frustrated, but I still felt great from a hour of exercise. I cycled home and made dinner for the family.

No alcohol, no junkfood, college workout

Thursday

After work, I did an hour of good, heavy weight training in the man cave. Afterwards, this is where the week started to go wrong - I felt that I 'deserved' a drink. So I helped myself to two bottles of ale.

2 beers, no junkfood, weight training

Friday

After work, I went along to Friday night dojo. It was a miserable night, with plenty of cold wind and rain because of Storm Claudia. Happily, that didn't stop our Karate students from turning up! We had a great session, with Sensei Gary focussed on the higher grades, while I developed the new students. 

After the session, Gary came back to the house for a little while, and because I'd had a drink yesterday, I didn't see any harm in having a few beers tonight...

After dinner, I applied some oven cleaner to our old Bosch oven and left it overnight.

Booze, no junkfood, Karate

Saturday

I woke up early, and, unable to get back to sleep, I played video games until about 7:30am! After I'd made breakfast for myself and Lucy, I set about scraping and scrubbing the oven. After a couple of hours the thing looked like new!

After this, I decided to get some other jobs done: I repaired a punctured tyre, and then got the vacuum out for a rather cobwebbed corner of the man cave. When I applied the vacuum, my week took a sudden and very steep downturn: As soon as the vacuum extension reached up into the corner of the room, the plaster started to fall away in big damp chunks. The wall was wet...

The man cave is directly above the main shower. I knew that the shower itself was dripping, had been for a long time, but this was not a problem because the shower tray was sealed, right? Right?

No - the tray was no longer sealed. The constant dripping had worn away at the sealant, which simply came away between my finger tips. The shower was dripping almost directly into the structure of the house.

I felt sick.

After some frantic Googling I had an idea of what needed to be done for the house. It was going to be expensive...

What I needed to do for my head was to get to dojo. Unfortunately, with my head in such a frazzled state, I left the key for the dojo at home. Sensei Gary took over for me, and I started the lesson 10 minutes late after racing back home to get the correct set of keys! I made sure to add the extra ten minutes to the end of the lesson.

Back at home, I got on with some ironing and then collected Debbie and Lucy from the train station. I enjoyed three beers with Strictly and had an early night.

Beers, no junkfood, Karate

Sunday

Up at 7 to meet the lads at 9. This morning, we cycled off on our High Cross route. Jonnie seemed super strong today whereas I was having trouble getting going. He raced away from us on more than one occasion, and even had to wait for us at the top of Saddlebow Lane. We cruised through Snitterfield, along the armouries and then Mark and I shot off along Featherbed. I was expecting a bronze trophy for that effort, but it was actually 17 seconds slower than my best! 

After some fantastic cake and coffee, we set off determined to get some more miles under the belt. We ended up going back via the climb to Purity Brewery and then down Pig Trot. We returned home after 37 miles at a pedestrian 13.5mph (after I'd turned myself inside out during the sprint for Lamppost 13!)

Jonnie very kindly invited us in for some top quality Brewdog ales.

After two beers, I cycled carefully home and then went shopping for a new shower with Lucy.

After all that excitement, I chilled out in the man cave and drank a few more beers!

Beer, junkfood, cycling

In Summary, not a good week. I started drinking on Thursday night and then carried each night after that. I exercised everyday, and ate healthily 6 out of 7 days. It's only the booze holding me back!

Fat Loss Training - Week 12

Monday

Be serious, of course I didn't hit my weight loss target last week!

But I'm determined to do better this week...

Unfortunately, life conspired against me today and, after cycling to work and back, I just didn't have time to do my full workout before I had to make dinner for the family. I managed half of my workout including triceps dips, press ups, leg raises, dumbbell curls, barbell curls, side raises and front raises. I didn't have time for the deadlifts and shrugs.

No alcohol, no junkfood, half an hour of weight training

Tuesday

I had to drive the car today. After work, I went over to the dojo for the advanced session. Sensei asked me take the class and to go over the techniques that were demonstrated so inspiringly by Sensei John Johnston on Sunday.

Unfortunately, I'm no 8th dan! I managed to bluff my way through the first few techniques while desperately trying to remember the rest. I tried to demonstrate the takedowns but that ended up as a bit of a farce, and two of our more immature brown belts spent most of the time sniggering and making comments. Eventually, I gave it up as a bad job and we went back to kata. 

My injured foot was throbbing painfully.

I was glad to get home. 

After a makeshift but very tasty solo dinner, I jumped back into the car and collected the family from Birmingham city centre where they had been to see a musical. I didn't get to bed until after 11pm!

No booze, no junkfood, Karate

Wednesday

I cycled in to work. I enjoyed my GCSE English lesson today - all about Silence of the Lambs by Thomas Harris. I hadn't realised quite what a well-written book it is! Unfortunately, my Wednesday students are a sullen, quiet lot and it proved difficult to get much out of them. It's as if they feel I'm punishing them by asking them to read some great literature!

By the time I got to the gym with James and our mate Dean, I was ready to just go home and drink beer. However, I plopped myself down on the rowing machine and started my warm up. My arms, foot and back were all aching, but I kept pushing through and it got a bit easier as the muscles and joints warmed up. James and Dean had to leave earlier than usual so I ended up on the bench press alone. At least I got to listen to some thrash metal while I pumped the iron.

I'm happy to report that I managed to equal my all time record for bench press! A record I set in my 30s!

Look at that big vein throbbing at my temple...

After that minor victory, I cycled home to make dinner for the family.

No alcohol, no junkfood, weight training

Thursday

After work, I lifted up some weights for an hour, and then had dinner without beer!

No alcohol, no junkfood, weight training

Friday

I cycled in to work and back.

In the evening, I went off to the Karate dojo.

Back at home, I had to collect Mouse from the station later so I drank water with my dinner.

No booze, no junkfood, Karate

Saturday

The sun was shining. I took advantage of the good weather by servicing both of my road-worthy bicycles on the drive: Soapy-water wash, degrease and re-lube. I also adjusted the handlebar set-up on the new bike by moving the levers around.

Lots of marking and ironing, and then off to Saturday afternoon dojo. I had two new starters - mad little 4 or 5 year olds unable to focus and running wild! Great fun for them, but my regular students had to adapt to the situation. Everyone got stuck in and no-one complained. I was very proud of my group of karateka today.

Later on, Lucy, Martha and I went along to have dinner with Sensei Gary and his lovely family. We had a very pleasant time and, as usual, Gary proved to be a very generous friend. Needless to say, I had a few beers with my dinner! Alpacalypse by Salt Brewery. A ridiculous name for quite a good beer. 

After the walk back home, Lucy and I stayed up until almost midnight to watch a recording of tonight's Strictly!

Booze, no junkfood, Karate

Sunday

Armistice Day. Up at 7, out on the bike at 9. This morning, Jonnie, James and I decided a flat forty was the order of the day. There was no rushing around. We trundled on at a determinedly sedate pace while we chatted, sparing a thought for all the middle-aged blokes who think a good Sunday morning is lying in their pit until 11am and then transferring their bulk to the couch...

After 25 miles, we arrived at Wilmcote just in time to observe the two minutes silence with Jane. Then we enjoyed a truly splendid coffee cake and a perfectly acceptable cup of coffee to go with it. I was tempted to go for another slice of cake but manged to resist.

Back in the lanes, we headed home via the Petticoat Route. I suggested that we avoid the very narrowest of the country lanes and stick to slightly more popular roads. This was due to the recent wet weather and the possibility of gravel and puddles everywhere. However, my plan backfired when we realised that the Alcester Road is full of massive potholes anyway!

At the end of the ride, James and I rode up to Lamppost 13 together. 42 miles in total.

After some food and some ironing and a shower, I went off to the dojo. This evening, I was the instructor at the Tudor Grange dojo. We looked at the two 'types' of punching that Sensei Johnston had discussed with me last week - one to score points, and one to stop an opponent outside. We practised both of these on pads and then partnered up for a gyakusuki-only kumite contest. Good fun!

Back at home, Jane came round for dinner, and I enjoyed some beer!

3 beers, junkfood, cycling, Karate

In summary, not too bad! I had five sober days, ate healthily for six days, and exercised every day!

Fat Loss Training - Week 11

Monday

I had forgotten to turn off my work alarm. My phone woke me up at 6:10am. It took me ages to find it in the tangle of clothes next to my bed. By the time I'd found it, I was wide awake so I gave up trying to snooze and went dowsnstairs for an early breakfast. 

Today, I had to continue with the tree surgery. I had to force myself way out of my comfort zone and clamber up the ladders to the top of the tree. The reciprocating saw is too heavy for me to use it with one hand, so I decided to use a hand saw for a lot of the work today. It felt better being able to hold on to the ladder or tree with my other hand. However, trying to lower the big lumps of wood down and then drop them safely almost proved too much for my back and arm. By the time I had finished, both were aching rather painfully.

Eventually, I brought the tree down to about 7 feet. Jonnie can handle the rest with his chainsaw!

Today's exercise was 15 miles on the bike. I set off full of beans and got my average speed up to around 15mph as I hurtled towards Lowsonford. However, yesterday's cycle ride and today's efforts on the ladder soon took their toll (not to mention last night's beer!) and the average speed plummeted on the way back home. I got back after 15.7 miles at an average speed of 14.0mph.

I had a huge lunch of leftover sausage casserole and then went back to the garden to start cutting up lumps of tree for firewood. By now, my back and arm were aching so much that I struggled to lift the recipro saw at all! I did a lot of the work with a handsaw.

I was glad to eventually run out of storage room, and came back in for a coffee and to mark some mock GCSE English papers.

Tonight, I made dinner for myself and Lucy and then sat on the couch while my back ached mightily. I surprised myself by drinking water instead of beer with my dinner. 

No, I did not achieve my weight loss target last week.

No alcohol, no junkfood, cycling

Tuesday

With Lucy out and about, I jumped on the bicycle and headed in to college. I got all of my lessons planned for next week AND most of my lessons planned for the following week! I cycled home after a productive few hours. 

Tonight's Karate session was rather challenging! I was partnered with young men who were either brown belts working towards their black belts or had achieved a dan grade already. Quite rightly, they like to go fast and hard in the dojo. By the end of it I had suffered my fingers being wrenched back, a low kick to the knee, and a spectacular elbow to my attacking kick which created an instant bruise and swelling on my foot. Like there was an egg growing out of it.

I got home to eat chicken and rice and drink water.

No alcohol, no junkfood, Karate

Wednesday

When I got up for a wee at 3am, as us old men do, I realised that it was far too painful to stand on my injured foot. I had to do a wee standing on one leg. Like I'm in Jethro Tull. Playing my flute.

In the monring, I swallowed painkillers, hobbled into the shower, and then packed a book ready for several hours of waiting in A&E. Before I left, I decided to speak with NHS 111 to see if I could get an appointment in an Urgent Treatment Centre. Happily, the chap on the other end of the line assured me that the foot wasn't broken. I could walk more than four steps and the painkillers were taking effect - thus, not broken! Fantastic! I felt like I had been given my Wednesday back.

So: a morning of marking and ironing, and then Jonnie came round in the afternoon armed with his chainsaw. He made quick work of what remained of the tree, leaving a bit of a stump for me to get out with the axe. After Jonnie had left, I started in on the stump with Roger's axe. I realised that it was going to be an enormous job!

After two hours of swinging and hacking, my elbows were aching, my back was sore and my left hand was stiff and throbbing. I felt like an old man in a Radox advert...

In the evening, I made dinner for the family while enjoying a few ales.

Booze, no junkfood, no exercise

Thursday

More hacking at the stump with the axe, more marking, more ironing and more beer!

Booze, no junkfood, no exercise

Friday

Again, the day was centred around marking and attacking the tree stump and roots. 

The evening, however, was all about Halloween! I love to dress up a bit and dish out sweets to the local kids. There were loads this year too! Word must get around that Lucy and I like the Trick or Treaters and always have some sweets ready!

I also drank some beers and watched some great (and not so great) music on BBC Four!

Booze, no junkfood, no exercise.

Saturday

I woke up with a plan: I was never going to get all of the tree stump and roots out of the ground. It was a massive job and my body was taking a pounding. So I was going to concrete the hole instead! Lucy and I dashed off to B&Q to get the necessary stuff and then I set about hacking the stump to bits as much as I could in the time I had left before I had to start mixing the concrete. 

I managed to hack it down to about 12cm below the surface. After this, I built the area back up with soil until it was a reasonably compacted flat space 7cm deep. I then filled this with wet concrete and did my best to level it off. I used a flat plank of wood which I screwed a handle onto. It seemed to work. After this, I covered it with plastic sheets, cleaned my tools and went along to the dojo.

Today, at my Dickens Heath dojo, it was our Halloween party! Sensei Gary was in charge of the party with all the young people, and I was happy to teach kata to those who were there to train. It was a great success with fancy dress, sweets, stickers and lots of Karate too!

Back at home, Mouse had invited the Rangers in the their fancy dress outfits over to our house to drink vodka and eat loads of sugar. Dodgy Debbie came over too. I made sure my sensible head was screwed on, had a couple of drinks, watched Strictly, and went to bed at 10!

Beers, no junkfood, Karate

Sunday

Up at 7 to meet with the boys at 9. Unfortunately, Roger couldn't join us today. Mark, Jonnie, James and I headed off on our Purity Temple route. The pace was relaxed but I was struggling at the back due to the wet roads. It's been a long time since I was riding on a wet surface and I was finding it challenging to commit to descents and corners. Another issue I was having was with my various aches and pains from the hours spent swinging the axe this week. My back was very sore and it did cross my mind that it would be more beneficial to my health and wellbeing to head home and spend the day lying down in the warm.

Nah, forget that! So I rode up hills with my back aching and I was pleased to find that, by the time I rolled into Wilmcote, I was feeling much better. 

The cake was indeed fantastic. I had two slices of homemade carrot cake. Fantastic. I wished I could have taken some home in my pocket! I forgot to ask Jane to give some to Lucy for me for later.

The lads were kind enough to take a direct route home: I wanted to attend a two-hour Karate training session later, and needed to be home for a spot of lunch and a shower.

Mark and I set the pace a bit too high on the way home and had to relax the pace a little so that we could all ride together. James, Mark and I contested the sprint to Lamppost 13 and it was good fun.

Later, at the dojo: I had now attended two sessions led by Sensei John Johnston 8th dan, this being the second. This session was inspiring. I like the way Sensei makes me think about my karate, particularly kata, in a new way. We started with pad work. Sensei Johnston made it clear that he doesn't see the point in stretching! I must admit, almost everything I've read about physical exercise indicates that stretching is important at the end of a session, not the start.

After pads, the bulk of the session was partner work. Using our kihon basic techniques in potentially realistic situations. I was surprised how many of them work at close quarters. I was working with a fellow black belt but he was bigger and stronger than me. I ended up taking some knocks. Plus Sensei Johnston enjoyed using me to demonstrate certain techniques, including kneeling on my head!

This is me in conversation with Sensei John Johnston. (I'm the one with the bald head.)

My favourite part of the 2 hours was when we dedicated 20 minutes to working through Tekki Shodan focusing on fighting applications. It was both an eye-opener and plain common sense! Sensei demonstrated a corkscrew punch on my face which left me with a bit of a headache, but also with a lesson I won't forget!

After photos, Sensei Gary went off to the Tudor Grange dojo and I sneaked off home to put my feet up and eat Toblerone! I drank pop instead of beer tonight.

No alcohol, junkfood, 37 miles of Cycling and 2 hours of Karate

In summary, another disastrous week as far as weight loss training is concerned: I only exercised for 4 of the 7 days, and I was only sober for 3...

Fat Loss Training - Week Ten

Monday

I woke up with a very sore lower back. It was an effort to swing my legs out of bed. I don't know what caused it, I don't remember any jarring or pains in my training last week. 

Cycling was out of the question, so Lucy drove me in to work and back. 

At home, I felt sorry for myself and drank beer.

Beers, no junkfood, no exercise.

Tuesday

I felt better today (maybe a bit of a headache!) so I rode carefully in to work on my new bike. It's very comfortable and noticeably faster than Martha's bike. I cycled home and got ready to go to the dojo. The instructors were having their photos taken today! I don't mind having my photo taken, but the fact that I had to hold 'Karate' stances and look serious pushed me way out of my comfort zone! I was very glad when it was over.

Sensei Gary was not well so I took over the advanced session after the photos were done.

No alcohol, no junkfood, Karate

Wednesday 

I cycled in to work. In the college gym, I ended up working out on my own because James had grandad duties. I couldn't find the strength or energy to match last week's efforts and failed on the bench press. I was 5kg short of my personal record.

I cycled home and made dinner for the family.

No booze, no junkfood, failed workout

Thursday

My back is hurting.

I cycled in to work. I was observed today as part of the college's quality procedures. It was an okay lesson. I cycled home but my back was too sore to contemplate lifting weights.

I got a bit tipsy instead! Cheers!

Booze, no junkfood, no exercise.

Friday

After work, I went along to the Friday Karate session. And then drank more beer.

Booze, no junkfood, Karate

Saturday

Today, I did some tree surgery. Actually, I was cutting the tree down. This involved lots of help from Martha and Lucy, and the use of my new reciprocating saw. When Luke saw what we were doing, he volunteered to launch himself off the top of the ladder and into the tree to cut off the topmost branches. The man has nerves of steel! Then began the long process of cutting up all the wood...

Martha and I just before the 'tree surgery' begins!

This afternoon, I took my first Karate session at our new dojo in Dickens Heath. The dojo itself is ideal - lots of room to do our stuff! We will miss the mirrors, however.

I had six students today: two who wanted to train hard and four who were there to let loose and have some fun! It was a difficult lesson to manage but I think everyone got something out of it. Phew!

Home for beers and Strictly Come Dancing!

Booze, no junkfood, Karate

Sunday

With James unavailable, I met up with Jonnie, Mark and Roger and the four of us cycled off into the lanes. It was a dry day, but rather chilly. We all had our tights on, no bare legs today!

I decided to use our 40 mile Luddington route to take advantage of a reasonably strong wind from the west. We set off well, with Roger looking stronger than he has for a long while. By the time we reached Wilmcote, after 25 miles, we had an average speed of 14.1mph! Rather respectable!

Jane had done it again - some of the most wonderful cake I've ever had, paired with quite possibly the greatest cup of coffee known to man. I don't know how she does it.

Back on the road, Mark set a good steady pace which meant that, although the speed was dropping, we managed to keep it above 13mph. When I took over I tried hard to keep the balance between everyone being comfortable, and still pushing for 13+mph.

Mark and I romped up the hill for the sprint to Lamppost 13 and then, when we got back to Jonnie's I was pleased to find that we had kept the speed above 13mph. We had completed almost 40 miles at 13.2mph.

In the evening, I picked up Lily and Mouse and made them some dinner before they went off with their sisters to the cinema. Lucy and I watched Strictly and had a few drinks!

Booze, junkfood, cycling

In summary, an awful week for training. Far too many beers, and a bad back.

Fat Loss Training - Week 9

Monday

No, I didn't reach my weight loss target last week. It was the first week when I didn't, so I can't get too despondent. What I must do is increase my efforts!

Today, I cycled in to work, taught English and maths between 9 and 4:15, and then cycled home the long way. The long route took me over 15 miles at just under 15mph.

At home, I cooked dinner for the family with the help of some real ale!

Beers, no junkfood, cycling

Tuesday

I cycled in to work, I cycled home from work. In the Dojo tonight, I was in charge of the higher grades advanced session. We worked on traditional blocks and counters against punches. The kind of stuff I was doing with Sensei Paul Hexley in about 2003! I enjoyed it, I hope the young people did too.

At home, I scoffed loads of chicken and pasta and drank water.

No alcohol, no junkfood, Karate

Wednesday

I cycled in to work. After lessons, I went along to the college gym with James. 

He had very kindly brought along a late birthday present for me - an extremely useful Endura cycling rain jacket. The kind that folds away into a tiny bag. Thanks James!

We completed our hour of training and, with James offering much needed moral support, I managed to equal my all-time record for bench press.

I cycled home to make dinner and to drink water.

No alcohol, no junkfood, weight training

Thursday

I cycled in to college and back. After work, I did an hour's weight training at home involving dead lifts and shrugs. 

I drank water.

No alcohol, no junkfood, weight training

Friday

I cycled in to work and back. 

I was in charge at the dojo tonight. I did my usual Kihon, Kata and Kumite lesson and ended with a line-up. It became obvious that many of our students lack the necessary Karate spirit and aggression to take them through drills like this. That's not their fault, it's something we need to work on and encourage.

I had to collect Mouse form the station so I stayed sober.

No alcohol, no junkfood, Karate

Saturday

After looking at the very soggy weather forecast for Sunday, the lads and I agreed to ride on Saturday morning instead. Jonnie was away, but Roger, James, Mark and I headed off from my house and made our way out to Hay Wood along our Honiley Variation Route. Roger said he was feeling better than he had been last week, which is encouraging, so I tried to maintain the average above 13mph without putting him under too much pressure. He hasn't ridden this regularly for a long time.

We kept the pace chatty, with two men on the front and the other two on their wheels. It worked and we rolled along nicely. At Featherbed, I got on the front and brought the speed up to 19mph and held it there. Not too fast to put anyone under pressure, but fast enough to test the legs.

At Wilmcote the cake was fantastic and the coffee was awful. After a nice chat with Jane, we headed back out and, after checking that Roger's legs were okay, I suggested we keep the average at 13mph or above. I'm very pleased to report that we rode as a team and, even when we extended the ride a little bit to include Pig Trot, we found it easy to achieve our 13mph target. 

Mark and I contested the sprint and had great fun racing each other to Lamppost 13.

The lads came back for coffee and to watch some vintage F1 on tele!

Lucy was out and about with the car so I cycled to the dojo. Today was the last lesson at Shirley Village Hotel before we move over to Dickens Heath Village Hall. I did an all-request lesson - working on whatever the young people wanted. To my surprise they asked to do kata, and then to finish the lesson with a kumite competition. We had a lot of fun in our punches only competition at the end and everyone went home happy. I sincerely hope I will see them again at the new dojo.

When I got home, Lucy and I had a coffee with our friends Dodgy and Sue before driving off to Halfords to collect my new bicycle. It's only a cheap aluminium hybrid for the commute, but it has hydraulic discs, 1.95" tyres and Shimano 2x9. It will be ideal for the winter. I collected it in the box because Halfords charge extra to build it for you!

In the evening, I did some marking, drank a few ales, and watched Strictly with the family.

Beers, junkfood, cycling, Karate

Sunday

I woke up with a bit of a sore head!

Today, I did some ironing and then set about building my new bike. It didn't take that long to put it together. The time consuming part was dismantling the mountain bike and hiding all the bits I wanted to keep around the garage so my wife wouldn't bin them.

I went along to the dojo this evening. I met Sensei Gary in the car park and he was obviously not very well. I took the lesson so that he could go home to recover. 

Back home for homemade curry and beer!

Beers, no junkfood, Karate

In summary, I exercised every day, I had four sober days, and only ate unhealthy food on Saturday. Not too bad!

Fat Loss Training - Week Eight

Monday

It's very hard to believe, but after all that partying, eating and drinking last week, I've hit my weight loss target for the seventh consecutive week. I can't explain it.

Today, I rode in to work on the road bike. After lessons, I rode the long way home which is a 15 mile route through some lovely country lanes. It was a gloriously sunny day and I was running with sweat when I got home. After a shower, I made dinner for the family, and drank coffee instead of beer!

No alcohol, no junkfood, cycling.

Tuesday

I cycled in to work. After a quiet day at work, I cycled home and got ready for Karate.

Martha and I got to the dojo halfway through the main lesson. We actually got to train for a bit before we were each asked to take charge of a group. We also got to meet a new black belt named Paul. He briefly told me his story - He is an "ungraded" black belt. He was presented with his black belt buy an unknown Japanese sensei who was watching his demonstration at an exhibition. He is now returning to Karate after a 20 year break. He told me that he was once assessed to be the equivalent of 6th dan, even though he has never graded. He admitted that he was not ready to come along to the advanced session tonight, but I look forward to him training with us (other senior grades) soon.

In the advanced hour, after I had put the class through a fast-paced and demanding warm up, Sensei Gary took over and had us sparring straight away. I was the oldest there and quickly became acutely aware of it. I was getting tagged just as much as I was scoring and I was having difficulty getting my breathing under control. After this, with the sweat already running down my back, we were asked to perform the five Heian Kata fast and strong. Sensei explained that he was looking for the right attitude. We all went for it 100%! I love this type of training, it's the only way to improve.

After this, I was very relieved when Sensei asked me to be a judge for the kumite bouts instead of taking part...

I will continue to work on my fitness! 

Back at home, I had dinner with Martha and we watched a great episode of the Simpsons. I drank water!

No alcohol, no junkfood, Karate

Wednesday

Teacher Training Day. Lucy and I jumped in the car and headed off to the Longbridge campus. The training was okay. However, I managed to get a bad case of the giggles with the chap sitting next to me and we were in a bad way! We were sitting right at the front and there was no hiding it from the lady delivering the session. I had tears of laughter on my cheeks while trying to look composed and interested. I actually hurt my throat trying not to laugh!

Back at home, I made a chicken and mushroom curry for the family and let it simmer while I pushed weights around for an hour. I drank milk instead of beer tonight!

No alcohol, no junkfood, weight training

Thursday

We used the car for work. 

Back at home, I did an hour of weight training. 

Then I drank water.

No alcohol, no junkfood, weight training

Friday

I cycled in to work and back. 

I went along to the dojo tonight. I had the honour of teaching the class while Sensei concentrated his attention on one of our students who had entered a national Karate championship, due to take place this weekend!

Back at home, I decided I had earned a few ales.

Beers, no junkfood, Karate

Saturday

Eggs and bacon. Ironing, marking, putting stuff on eBay.

This afternoon's Karate session was great fun. Sensei Gary joined us at the start so he could grade three of my orange belts. I'm pleased to report that they all passed. For the rest of the lesson we concentrated on kicks and how to defend against them. There was the usual silly behaviour which I dealt with by making people swap training partners. Suddenly. with unfamiliar students opposite them, everyone became a lot more serious! 

Back at home, Lucy, James and I headed out to Wilmcote for the latest village quiz. We teamed up with Stuart and Marylin and I'm pleased to report that we came 4th. I drank three ales and ate fish and chips!

Booze, no junkfood, Karate.

Sunday

There were five of us in the lanes today. It's always great to have Roger back and riding with us. He seemed a lot more comfortable on the bicycle today, and we set off in good spirits. It was a foggy day and with a couple of the lads only having Fisher-Price lights, I made sure I stayed at the back so that drivers could see my powerful Cateye rear light flashing away. It was a chilly start, I reckon it was a bit colder than the Met Office had predicted. The trouble was, with keeping the speed low so that everyone was comfortable, it didn't give us chance to burn some calories and warm up!

We trundled along our Petticoat Route and the fog was gradually blown away. When we reached the steep climb up to Wilmcote, I allowed myself to come off the back and scramble up the hill. It was good to test the legs.

After fantastic cake and acceptable coffee, we headed back. Rog decided his legs were okay, so we extended the route to take in the climb up to Purity brewery. We took it easy, riding at a very sociable pace, until we got to the sprint. James, Mark and I had great fun racing each other up to lamppost 13 on Jonnie's road.

Back home, I had lunch, did some ironing (while watching the women's cricket world cup), did an hour of marking, and then went off to Karate. Tonight's Karate session was a mock grading for our highest grade brown belts who are preparing to grade to black belt. Sensei Gary took charge of this while I ran a lesson in the other half of the dojo. The students in my group were all enthusiastic young people who were an absolute joy to teach. We did some basics, learned some more new kata, and then ended with frantic pad work.

Back at home, it was definitely beer o'clock!

Beers, junkfood, Cycling and Karate

In summary, it was not a bad week: Four sober days, exercise every day, and only a bit of unhealthy eating on Sunday. Will I hit my weight loss goal again?

Fat Loss Training - Week 7

Monday

Hard to believe, but after all last week's debauchery I have continued to lose weight and have now hit my weight loss target six weeks in a row!

Anyway, it's my birthday. I cycle in to work, have a nice day at college, and then cycle home. Today, I have a rest day for the first time since August. When I get home, I don't pick up the weights! Instead, I crack a beer, have dinner with family, open loads of presents, and eat cake!

Beer, junkfood, no exercise 

Tuesday

I cycled in to work, did some work stuff, and then cycled home. At the dojo, I was put in charge of the beginners and white belts. It's an almost impossible task to keep them all on task and paying attention at the same time. Give me a group of brown belts any day!

In the advanced session, we did some sparring. I managed to go toe to toe with the other black belt and was pleased to keep up with him despite his being several decades younger! I managed to tag him a few times and was definitely ahead on points. However, when Sensei came over to watch, my opponent bashed me with a spectacular spinning backfist! Oh well, I must keep training harder!

Back home for a huge bowl of beef chilli and no booze.

No alcohol, no junkfood, Karate

Wednesday

In the car today. Lots to do at work. Happily my GCSE lessons are now becoming a lot more fun. The kids are getting to know each other, and getting to know me too. We got loads of work done and had a bit of a laugh.

Off to the gym with James after lessons. I wasn't feeling particularly strong during the first six exercises, but by the time I got to the bench press I was aware that I had a bit more energy left. I felt fresh and ready. James and I built the weights up with each set, putting on 5kg each time.

Eventually, with James calling out each rep, I manged to beat my all-time personal record for the bench press, just two days after I turned 51. I went home feeling a bit shocked and rather smug!

After college, Lucy and I popped into Halford's so I could sit on some commuting bikes. The 16" seemed perfect, but so did the 18" frame!

At home, Mouse and Hydro had cooked a fabulous curry, and also a potato curry. Unfortunately, there wasn't much left. I went to bed hungry.

No alcohol, no junkfood, weight training

Thursday

In the car today because we did a big shop after work. Back at home, I did an hour of weight training and then had some beers with dinner. Cheers!

Booze, no junkfood, weight training

Friday

Not a good day for my training plan! Lucy and I used the car for work. After work, we joined Jonnie, Sally and Harry for drinks and then dinner at the local curry house. I even had poppadoms at the start and ice cream at the end!

Then Lucy and I wobbled home for even more drinks...

Booze, junkfood, no exercise

Saturday

I woke up with a bit of a headache. After breakfast, and a trip to the local Post Office, I settled in the man cave to begin marking diagnostic assessments in English and mathematics. It was a long process...

In the afternoon, I was very glad to have a break and get ready for Karate. I didn't have the car so I cycled up to the dojo. Today's session was a difficult one, having students from white belt to brown belt, but we managed to fit in kihon, kata and kumite with two helpings of pad work to keep everyone engaged.

However, one of my purple belts was struggling during kata and I was finding it hard to motivate him. After the lesson, he asked me how kata was meant to make someone a better fighter (he is mainly interested in kumite competition). I explained that kata strengthens the body and focuses the mind. I also explained that it was a way of training alone when there is no partner to spar with. I asked him to always do his best in kata and to apply himself fully - in that way he will take much more from the forms and techniques each kata contains. I hope to see a change in his attitude to kata over the coming weeks and months.

Anyway, back home for more marking. I managed to get more than halfway through the pile of marking before Lucy served dinner. I had marked all mathematics papers and all reading papers. Tomorrow I will have to tackle the writing papers and then finally the massive GCSE English papers! Can I get it done before Monday? Probably not.

After dinner, we had Dodgy Debbie round so we watched Black Sabbath's final concert and had a few (several) drinks. Debbie and I stayed up late to watch the Guns N Roses concert at the Ritz filmed for MTV in 1988. It was awesome, they were even better than I remembered, and I felt like I was 14 again!

Booze, no junkfood, Karate

Sunday

I woke up feeling awful.

After some toast and coffee, I was ready to try to ride my bike. However, I was quite prepared to make my excuses and turn around after a few miles. As it turned out, almost as soon as I'd covered a few miles with the lads I started to feel better. Exercise and banter with your mates: A fantastic medicine!

Jonnie suffered a puncture after about 6 miles. After this was sorted, we carried on at a relaxed pace with the sun in our eyes and the wind in our faces. After we had tackled the main road to Coughton, the wind was at our backs and we trundled along nicely.

Puncture repair in action

After a while we encountered a 10K running event on closed roads. We were allowed to ride on the road, which was very nice of the people running the thing. Unfortunately, most of the 'runners' were walking. And had those bloody earphones in, so couldn't hear Jonnies ding-a-ling as we approached. It took a while to get through them all!

We arrived at Wilmcote and were met with fantastic chocolate cake and above-average coffee. It was a lovely warm afternoon when we set off home via the Petticoat Route in reverse. On the mile long climb I offered my wheel to Jonnie and Mark but I was told to carry on. I then had great fun hanging on to the back of James' wheel as he whooshed up the hill. We made it to the top smiling and breathless.

We had a relaxed attitude to the rest of the ride and we were happy to watch our average speed dwindle down in favour of chats and banter. Today's sprint was won by Mark. He hung on to my wheel and then sprinted away at the end of the climb - just as a good fastman should. I couldn't close the gap in time.

Back at home: lunch, ironing, marking papers, beer and one of the best dinners Lucy has ever produced - some sort of creamy mushroom and chicken affair with crushed potatoes and lemon. Awesome.

Beers, cake, 40 miles of cycling

In summary, another awful week as far as fitness is concerned, but another great week to be with family and friends!

Fat Loss Training - Week Six

Monday

I cycled in to work (careful to leave my bicycle in the staffroom), did the work thing, and then cycled home the long way. My route took me along some of our usual lanes: School Road, then past the Boot, up to the Punchbowl etc. I kept the pressure on and got home in a respectable time.

However, as soon as I started cooking dinner, I found myself reaching for a beer!

Today, I was surprised to find that I had hit my weekly weight loss target yet again. I just have to keep doing what I'm doing and I will fit into my suit before Christmas.

Beer, no junkfood, 15 miles of cycling.

Tuesday

I cycled into work, tried to explain BIDMAS and then similes, and then called it a day.

On the way home, I stopped to see Pete at Scott's Cycles. I asked him if it was possible to single-speed my mountain bike. He peered at my road bike for a bit until I explained that I didn't have my MTB with me. He explained, with the help of two manuals and someone else's bicycle, that he couldn't single-speed a 2010 mountain bike. It took him about 12 minutes. The man is an encyclopedia of cycling and it's always fascinating to be talked at by him!

I cycled home and got ready for Karate.

Martha and I got to the dojo halfway through the all-comers lesson. I was asked to help the purple, green and yellow belts with their new kata. We worked at break-neck speed, had a bit of a giggle and we had almost got to the end of their kata when we ran out of time... For the advanced session, Sensei Gary started us off with a sweaty kumite exercise before slowing things down for kata. I took over then: I finished off the kata and then moved on to some traditional one-step sparring techniques that we don't teach at Ruach very often. 

Back home for a late dinner and then bed.

No alcohol, no junkfood, Karate

Wednesday

I cycled in to work. Teaching GCSEs is getting easier, but the lessons are still very solemn. I hope the students start talking to each other soon! After lessons, I met James in the gym for our weekly workout. James helped me equal my all-time bench press record. It felt great! Then I cycled home.

I made dinner and didn't drink beer!

No alcohol, no junkfood, weight training

Thursday

My old mountain bike from 2010 needs a new transmission. The chain is leaping about on the cassette, the front mech is seized and the whole thing is making some terrible noises. I decided against trying to replace it all myself, and decided to use Scott's Cycles instead.

I rode the mountain bike slowly and carefully in to work. After lessons, I dropped the bike round at the bike shop. I was promised a quote for the job tomorrow. I met Lucy in ALDI car park, we did a big shop, and then, back at home, I did an hour of weight training in my man cave.

After all this activity, I felt a bit couch time with a beer was necessary!

Beers, no junkfood, weight training

Friday

I cycled in to work, got lots of work done, and then cycled home the long way (15.1 miles).

We had a barbecue and a fire tonight and I was fully in party mode! I drank too much and stayed up later than usual! Cheers!

Alcohol, no junkfood, Cycling

Saturday

I woke up with a bit of a headache! After making breakfast for Lucy and myself, I set about replacing the logs I'd burnt in the fire pit last night. I stacked two big boxes in the garage to dry out.

Lucy was out and about in the car so I cycled to the dojo for the 3pm lesson. My students are very comfortable in the dojo, are all becoming friends, and seem to be enjoying themselves a little bit too much! I'm constantly reminding them about proper dojo etiquette and I'm struggling to get everyone's attention at the same time. However, it's great to see so many happy, smiling young people enjoying a martial art. I look forward to my Saturday afternoons.

I cycled home feeling much better than I had when I woke up this morning!

Tonight, Lucy and I headed out to dinner at The Railway in Dorridge. As always, we were well looked after, the food was great and the beer (Timothy Taylor's Landlord) was in great condition.

Booze, no junkfood, Karate

Sunday

Up for a bike ride with the boys. Jonnie was away, so we started from my house. The big news is that Roger joined us this morning. It's been a while since Roger rode out with us in the lanes. With health issues and grandfather duties, Roger has missed many Sunday mornings, so it was great to have him back!

We rode down to Wilmcote via Pig Trot Reverse. We kept the pace steady, and as the day and the muscles warmed up, we managed to keep an average of 14mph. There was coffee and a tremendous carrot cake waiting for us, along with a very warm welcome for Roger!

The ride back took a while which gave us plenty of time for chats and banter. Back at my place, we had a group photo and then drank coffee in the front room.

Boyzone on Bikes

In the evening, I had dinner with the family and helped myself to some beers!

Alcohol, cake, 32 miles of cycling

In summary, not a good week for my weight loss training, but a lovely weekend to be with friends and family.