Monday 31 October 2011

85588

3 x 10 60kg deadlifts
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

sausage sandwich
ham, cheese and tomato slice

wine
13 st 8

Sunday 30 October 2011

84558

10am Bikram in Wimbledon

home made beef pie
chicken with mushrooms, leeks, celery and cream

wine
13 st 8

Saturday 29 October 2011

776 10 7

30 mins recline bike hills level 11

sauteed beef and mushroom sandwich
banana
chicken dhansak, sag al00, rice

stouts and porters
13 st 7

Friday 28 October 2011

87689

3 x 10 10kg strict cable crossovers
3 x 10 30kg recline bench
3 x 10 40kg bench
bleedin' shoulder
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 15kg two hand cable curls

cheese and onion sandwich
orange
Sri Lankan veg biriani

Guinness
13 st 8

Thursday 27 October 2011

967?5

30 mins recline bike hills level 11

cheese and onion sandwich
orange
breaded plaice, chips and peas
bananas foster

wine
13 st 9

Wednesday 26 October 2011

77766

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r vertical dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
trying to rehabilitate shoulder
3 x 10 60kg squats
3 x 10 150kg leg extensions
3 x 10 70kg leg adductor machine

cheese and onion sandwich
orange
shepherds pie

lager
13 st 7

Tuesday 25 October 2011

87485

30 mins recline bike hills level 11

fried rice
chicken and chips

wine
13 st 8

Monday 24 October 2011

89565

3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 60kg deadlifts
3 x 10 25kg triceps pushdowns
3 x 10 ez bar skull crushers 10kg each end of plastic sleeved bar
3 x 10 16kg two handed dumbell triceps extensions
30 35kg kneeling cable crunches

sausage sandwich
fried rice with dim sum

wine
13 st 8

Sunday 23 October 2011

9544

22 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11

fajitas
pasta

wine and lager
13 st 9

Saturday 22 October 2011

8867

3 x 10 40kg incline bench bad right shoulder
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

cheese, ham and tomato sandwich
sliced banana and strawberries
pork vindaloo biriani

wine
13 st 8

Friday 21 October 2011

69778

Bikram yoga after work. 3 left.

ham and tomato sandwich
apple
pork, chorizo, sweetcorn and new potato stew

wine
13 st 6

Thursday 20 October 2011

88778

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

cheese and tomato sandwich
apple
chicken wings
Singapore noodles

Tiger beer
13 st 8

Wednesday 19 October 2011

79987

3 x 10 40 recline bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches
3 x 10 55kg pulldown machine
(forgot shoulders)

mushroom and spinach risotto
chicken with aubergine and olives in tomato sauce with cannellini beans

Guinness
13 st 7

Tuesday 18 October 2011

98884

19 mins recline bike hills level 11
machine kicked me off
11 mins recline bike hills level 11

dhal and saag aloo
mushroom and spinach risotto

wine
13 st 9

Monday 17 October 2011

976?8

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 20kg military press
30 32.5kg kneeling cable crunches
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns

beef stew and dumplings

wine
13 st 9

Sunday 16 October 2011

9684

30 mins recline bike hills level 11

vegetable soup
bacon sandwich
sag aloo, dhal and chicken

Guinness, brown ale and wine
13 st 9

Saturday 15 October 2011

7877

Bikram yoga after work. Paid for 5 class 30 day card.

ham and tomato sandwich
orange
chilli con carne and chips

wine
13 st 7

Friday 14 October 2011

76687

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 2okg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon and avocado sandwich
banana
sausages, bacon, egg and chips

Guinness
13 st 7

Thursday 13 October 2011

87789

30 mins recline bike hills level 11
machine tried to kick me off towards the end but I gritted my teeth and ground it out at level 25 to the end.

spud and green pepper Spanish omelette with sweet chilli sauce
orange
sweet pepper and prawn pasta
mint chocolate ice cream

wine
13 st 8

Wednesday 12 October 2011

87858

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 2okg military press
3 x 10 strict ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

cheese tomato and basil sandwich
banana
Chinese pork fried rice

wine
13 st 8

Tuesday 11 October 2011

97758

30 mins recline bike hills level 11

spud and green pepper Spanish omelette
orange
sausage, cream mustard, basil and pasta

wine
13 st 9

Monday 10 October 2011

995 10

3 x 10 40kg bench
3 x 10 45kg pulley
3 x 10 55kg pulldown machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon roll
roast pork and spuds

wine
13 st 9

Sunday 9 October 2011

96747

30 mins recline bike hills level 11

pizza
curry

wine
13 st 9

Saturday 8 October 2011

6?677

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 2okg military press
30 32.5kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
10 40kg, 10 45kg, 10 55kg pulldown machine

ham sandwich
banana
risotto

wine
13 st 6



Friday 7 October 2011

6 10 758

Bikram yoga Wimbledon

ham and mustard sandwich
grapes
hunter's chicken and borlotti beans

wine
13 st 6

Thursday 6 October 2011

88678

30 mins recline bike hills level 11

cheese and roast med veg sandwich
grapes
burger, chips, coleslaw

no booze
13 st 8

Wednesday 5 October 2011

88746

3 x 10 10kg strict cable crossovers
3 x 10 40kg low row machine
3 x 10 45kg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 8.15kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

spicy lentil soup with crust of bread
chicken, pea and egg fried rice

Guinness
13 st 8

Tuesday 4 October 2011

11 12 555

30 mins recline bike hills level 11

bacon and tomato sandwich
grapes
duck and sweet pepper braised in spiced mango juice with rice

wine
13 st 11

Monday 3 October 2011

12 12 549

3 x 10 10kg strict cable crossovers
3 x 10 45kg lats pulldowns
3 x 10 40kg low row machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches
felt very tired

marmite on toast
mixed veg Sambar
venison and mushroom casserole with mashed potato

Guinness and wine
13 st 12

Sunday 2 October 2011

10 11 458

30 mins recline bike hills level 11

cheese omelet and chips
buffet at party

lager
13 st 10

Saturday 1 October 2011

8 10 357

3 x 10 40kg pecs machine (something must be done about right shoulder)
3 x 10 shoulder press machine
3 x 10 45 kg lats pulldown
3 x 10 40kg low row machine
3 x 10 ex bar preacher curls 10kg on each end of plastic sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg strict triceps pushdowns

ham and mustard sandwich
apple
Yo sushi

lager and wine
13 st 8