Tuesday, 6 December 2016

1436984177

3 x 10 40kg bench press
3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 25kg triceps push down
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 20 kg barbell curls
hanging

beef and green pepper in black bean sauce with rice
wine and stout

13 st 1

Monday, 5 December 2016

1455983067

No exercise

Chinese take away
Guinness and lager

13 st 1

Sunday, 4 December 2016

Saturday, 3 December 2016

?645,11,54329

30 mins recline bike level 11

no scales on tour

Chinese food
wine

Friday, 2 December 2016

-4855865238

6:30 morning Bikram with Marta Antero

four course dinner at the Holden
wine

12 st 10 (possible that the scales are out)

Thursday, 1 December 2016

3775965159

Another day off from indolence. That is three of the last five.

wine and Guinness
13 st 3

salmon, parsnip, sweet potato, leek
banana and pear

Wednesday, 30 November 2016

3634,10,632,11

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

pears
pesto salmon with spring greens rissotto

wine
13 st 3

Tuesday, 29 November 2016

6914,10,7526,11

30 mins recline bike level 11
500m rowing machine (1:53.1)

quesadilla and pear
quesadilla with leek, lentil and spring green soup

stout and wine
13 st 6

Monday, 28 November 2016

6?15,10,9526,11

All day at the Surrey trials with Ben and thence to the pub so no time to train.

Guinness
quesadillas
13 st 6

Sunday, 27 November 2016

2613,10,83379

a day off exercise

Mexican food watching Wales

Guinness and wine
13 st 2

Saturday, 26 November 2016

?8-15,10,7333,10

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 10 kg bar barbell preacher curls

hanging

forgot to weigh myself and can't remember what I ate and drank

Friday, 25 November 2016

4446993459

6:30 morning Bikram with Marta Antero

bacon, cabbage and egg fried rice
wine
13 st 4

Thursday, 24 November 2016

4517,10,73519

30 mins recline bike level 11
500m rowing machine (1:54.4)

orange
pork scratchings
cod in tomato and leek sauce with bubble 'n squeak
apple and orange juice

cider and wine
13 st 4


Wednesday, 23 November 2016

3646895337

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

fresh fruit juice
apple
jerk pork, 'slaw and chips

Guinness and wine
13 st 3

Tuesday, 22 November 2016

1?36,7,11,5446

Ended up working from home all day and didn't get to the gym.

chicken and leeks in tomato sauce
wine
13 st 1

Monday, 21 November 2016

5?54993348

All day at the Bomber's Surrey trial and celebrating after, thrown a day off by life

scotch egg
coq au vin and a baguette

Guinness and wine
13 st 5

Sunday, 20 November 2016

3667,10,74369

8am Bikram with Sharka Komurkova

Guinness and wine
steak and chips
13 st 3

Saturday, 19 November 2016

353588418,10

30 mins recline bike level 11
500m rowing machine (1:54.7) I think that is my first sub 1:55

tuna mayo roll and a pear
steak, mushroom and onion baguette and a pear

Guinness and wine
13 st 3

Friday, 18 November 2016

6747,12,8646,10

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 ez bar dumbell curls 7.5kg on each end of bar

hanging
veg soup and tuna roll

13 st 6

Thursday, 17 November 2016

5047,12,76436

30 mins recline bike level 11
500m rowing machine (1:57.9)

2 pears
bacon, leak, squash and beet risotto

lager and wine
13 st 5

Wednesday, 16 November 2016

31?7,12,76436

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 12kg l/r simultaneous Arnold presses

hanging

orange
lamb and kale curry with rice
wine

13 st 3

Tuesday, 15 November 2016

53?7884368

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

borscht with bacon roll
wine
13 st 5

Monday, 14 November 2016

3363,10,54575

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar dumbell curls 7.5kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

single arm assisted hanging

lamb in red wine and leek sauce with roast spuds
Guinness and wine

13 st 3

Sunday, 13 November 2016

3-107,10,54677

8am Bikram with Sharka Komurkova

calamari and a calzone
Guinness and wine

13 st 3

Saturday, 12 November 2016

1-346,10,84488

30 mins recline bike level 11
500m rowing machine (1:57.5)

two apples
chicken casserole
Guinness and wine

13 st 1

Friday, 11 November 2016

2346,10,84488

6:30 morning Bikram with Marta Antero

veg soup with a tomato, bacon and black pudding roll

stout and wine
13 st 2

Thursday, 10 November 2016

2-239,10,7556,10

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

2 apples
Chicken Cacciatore and pasta

wine
13 st 2

Wednesday, 9 November 2016

0074,10,87575

30 mins recline bike level 11
500m rowing machine (1:56.2)

apple
sausage, black pudding, mushrooms, tomatoes and chips

wine
13 st 0

Tuesday, 8 November 2016

0169,10,7556,10

3 x 10 40kg press machine
3 x 10 25kg incline press machine
3 x 10 30kg pecs machine


3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar dumbell curls 8.75kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

hanging

sausaage and cabbage casserole with spuds
stout and wine

13 st 0

Monday, 7 November 2016

5-53598477?

30 mins recline bike level 11

spicy parsnip soup with a bacon roll
Guinness and wine

13 st 5