Thursday 31 March 2011

8935

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 50kg pulley
3 x 10 25kg strict triceps pushdowns
3 x 10 40kg crunch machine

roast green and red pepper roll
melon
chilli con carne and rice

wine and lager
13 st 8

Wednesday 30 March 2011

9871

30 mins recline bike hills level 11

home grown attempt at a vada pav
melon
chilli con carne and garlic bread

wine
13 st 9

Tuesday 29 March 2011

7 10 3 4

6pm yoga @ Virgin Merton Abbey

sushi
sausage pasta with mustard and basil

wine
13 st 7

Monday 28 March 2011

8916

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg dumbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

roast beef Sunday dinner
massaman curry powered by the left overs of the above (I will be doing that again)

wine
13 st 8

Sunday 27 March 2011

11 826

30 mins recline bike hills level 11

pancakes with lemon and sugar
brioche
bangers and mash with onion gravy

no booze
13 st 11

Saturday 26 March 2011

10 9 1 6 11

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell press behind neck
3 x 10 50kg pulley
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crishers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 35kg kneeling rope pull downs

chicken, bacon, lettuce, mayo sandwich
apple
chicken, mushroom and cheese pasta bake

wine
13 st 10

Friday 25 March 2011

9 10 1 3

13.5 mins recline bike hills level 11
machine kicked me off
16.5 mins recline bike hills level 11

chicken, bacon and salad sandwich
apple
fish and chips

no booze
13 st 9

Thursday 24 March 2011

10 715

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

bacon and salad roll
apple
shepherd's pie

Guinness
13 st 10

Wednesday 23 March 2011

8715

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

cheese, cucumber and mayo roll
apple
cottage pie

wine
13 st 8

Tuesday 22 March 2011

9936

Yoga - 7:30pm South Wimbledon

cheese, cucumber and mayo roll
apple
duck, lettuce, oyster sauce and noodles
wine
13 st 9

Monday 21 March 2011

10 938

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 120kg barbell curls
3 x 10 25kg strict posture triceps pushdowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stir fry rice, veg, bacon
roast duck and spuds in marmalade sauce
apple crumble and custard

Guinness and wine
13 st 10

Sunday 20 March 2011

9 ? -1 3

30 mins recline bike hills level 11

corned beef hash
banana
tapas

lager and wine
13 st 9

Saturday 19 March 2011

8 ? -1 5

3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 25kg strict posture triceps pushdowns
3 x 10 10kg overhead squat

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

weetabix
chicken, bacon, salad and mayo roll
banana
chicken, mushroom and spinach lasagne

wine
13 st 8

Friday 18 March 2011

10 ? -1 4

30 mins recline bike hills level 11

sausage and tomato roll
banana
corned beef hash an sweetcorn

Guinness
13 st 10

Thursday 17 March 2011

8?04

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg overhead squat

feta, mayo, pesto, lettuce, tomato roll
melon
steak and ale pie with courgette

Guiness and wine
13 st 8

Wednesday 16 March 2011

10 ?31

30 mins recline bike hills level 11

KFC Zinger burger
sausages and onion gravy on spud and celeriac mash

wine
13 st 10

Tuesday 15 March 2011

6??2

Yoga at VA Wimbledon

feta, mayo, pesto, lettuce, tomato ciabatta
melon
cottage pie and fried courgettes

wine
13 st 6

Monday 14 March 2011

7??3

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg barbell curls
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

roast lamb breast. spud and celeriac gratin, veg
lasagne and salad

wine
13 st 7

Sunday 13 March 2011

8804

30 mins recline bike hills level 11

melon and ham
sugar and lemon pancakes
lasagne and salad
rice pudding

no booze
13 st 8

Saturday 12 March 2011

7814

3 x 10 20kg press
3 x 10 50kg pulley behind neck
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

side twists

ham sarnie
orange
roast squash and veggies

lager and wine
13 st 7

Friday 11 March 2011

9 ? -1 3

30 mins recline bike hills level 11

ham and cucumber sandwich
orange
corned beef hash and sweetcorn

no booze
13 st 9

Thursday 10 March 2011

9 8 -3 5

3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

honey on toast
tuna and cucumber sandwich
orange
chorizo and black pudding risotto
nuts

wine
13 st 9

Wednesday 9 March 2011

8 8 -1 4

30 mins recline bike hills level 11

tuna/mayo sandwich
orange
fried egg, black pudd, beans and saute spuds

Guinness
13 st 8

Tuesday 8 March 2011

9604

Yoga at SW Virgin Active

honey on toast
all day brekkie sarnie
apple
haleem, mushroom bhaji, naan

wine
13 st 9

Monday 7 March 2011

9 8 3 1

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stretching: assorted

sausages, mushrooms, toast
bangers, mash, gravy veg

wine
13 st 9

Sunday 6 March 2011

9 5 -3

30 mins recline bike hills level 11

half spinal twists

haleem and veg
tapas

lager and wine
13 st 9

Saturday 5 March 2011

10 6 -2

3 x 10 25kg overhead presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

3 x 10 crunches
3 x 10 16kg kettlebell goblet squat

chicken salad sandwich
apple
haleem with veg and sauteed spuds
apples
wine
13 st 10

Friday 4 March 2011

8 6 -4

30 mins recline bike hills level 11

courgette and spud frittata
apple
lasagne

wine
13 st 8

Thursday 3 March 2011

9 6 -3

Note to self: If you have meetings all day and are going out in the evening you won't get your exercise in unless you do it before work.

courgette and spud frittata
apple
chilli con carne and garlic bread

lager
13 st 9

Wednesday 2 March 2011

7 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chilli con carne in baked spud
apple

lager and wine
13 st 7

Tuesday 1 March 2011

7 8 -1 4

Yoga at South Wimbledon

pork with veggie rice
red Thai courgette and pork curry with rice

wine

13 st 7