Wednesday 30 November 2011

65159

30 mins recline bike hilts level 11

chicken and sweetcorn sandwich
apple
chicken, sweetcorn and sweet potato casserole

lager
13 st 6


Tuesday 29 November 2011

6436 11

3 x 10 45kg pulley
3 x 10 45g lats pulldown
3 x 10 40kg upper back machine

39 35kg kneeling cable crunches

3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 10kg l/r dumbbell triceps extenions

pulled pork and 'slaw roll
banana
grazed at BP reception

lager and champagne
13 st 6

Monday 28 November 2011

7526 11

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

sausage sandwich
roast chicken leg and new potatoes with pea and asparagus cream sauce

wine
13 st 7

Sunday 27 November 2011

9526 11

8:15am Bikram Balham (pass expires 16 December)

veg soup
chicken soup
jerk pork, sweet potato fries, coleslaw

lager and Guinness
13 st 9

Saturday 26 November 2011

83379

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

35 30kg kneeling cable crunches

tuna and cucumber sandwich
apple
chorizo, black pudding and bean stew with tortilla

wine
13 st 8

Friday 25 November 2011

7 333 10

Bikram Balham after work (pass expires 16 December)

BLT roll
clementines
crisps
penguin bar
cheese omelette, salad and chips

wine
13 st 7

Thursday 24 November 2011

93459

27.5 mins recline bike hills level 11
machine kicked me off

BLT roll
Clementine
shepherd's pie
bread and butter pudding

wine
13 st 9

Wednesday 23 November 2011

73519

3 x 10 50kg bench
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 x 10 20kg barbell curls

30 30kg kneeling cable crunches

BLT roll
apple
vegetable soup and garlic bread

Guinness
13 st 7

Tuesday 22 November 2011

85337

17.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11

cheese sandwich
bolognaise and garlic bread
clementines

wine
13 st 8

Monday 21 November 2011

11 5446

3 x 10 45kg deadlifts (back hurts
3 x 10 30kg low row machine
3 x 10 40kg upper back machine

3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg cable pullovers

bacon roll
beef stew, mash and broccoli
apple pie and custard
spa bols

wine
13 st 11 (oops!)

Sunday 20 November 2011

93348

30 mins recline bike hils level 11

spag bols
sausage, chips and sweetcorn

wine
13 st 9

Saturday 19 November 2011

74369

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

all day brekkie sarnie
apple
fishcakes and tomato salad

wine
13 st 7

Friday 18 November 2011

8418 10

Bikram at Balham after work - got an offer of 30 days unlimited for £45

pork and mushroom pie, mash and cabbage
sticky pudding
soup with a sausage and egg roll

wine
13 st 8

Thursday 17 November 2011

8646 10

30 mins recline bike hills level 11

sausage and tomato ketchup sandwich
apple
duck & fried rice

lager
13 st 8

Wednesday 16 November 2011

87238

3 x 10 40kg incline bench
3 x 10 40kg chest press machine
3 x 10 10kg strict cable crossovers

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 x 10 15kg cable curls

30 35kg kneeling cable crunches

ham and cucumber sandwich
apple
mushroom omelette and chips

Guinness
13 st 8

Tuesday 15 November 2011

76436

30 mins recline bike hills level 11

marmite on toast
ham and tomato sandwich
orange
Spanish pork stew with green pepper, potatoes and chorizo

wine
13 st 7

Monday 14 November 2011

94368

3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 40kg upper back machine
no dead lifts as lower back hurts
3 x 10 18kg dumbbell pull overs
3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns

30 35kg kneeling cable crunches

sausage and bacon sandwich
roast pork, spuds, veg gravy

wine
13 st 9

Sunday 13 November 2011

93458

27.75 mins recline bike hills level 11
machine kicked me off

sausages, mushrooms, toms, fried egg and fried bread
lamb Madras and veg pilau
chicken pizza

lager
13 st 9 (fatty)

Saturday 12 November 2011

54575

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

3 x 10 35kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

lamb and aubergine stew
yoghurt
orange
French onion soup
cod, rice and chowder

wine, G&T, Guinness
13 st 5

Friday 11 November 2011

54677

Bikram after work. Back hurts.

cheese and ham sandwich
orange
lamb and aubergine stew with brown rice.

wine
13 st 6


Thursday 10 November 2011

84488

30 mins recline bike hills level 11

cheese and onion sandwich
banana
pasta with prawns, veg and olives
Chocolate Choux Buns

wine
13 st 8

Wednesday 9 November 2011

7556 10

3 x 10 10kg strict cable crossovers
3 x 10 30kg incline bench
3 x 10 20kg barbell curls
3 x 10 30kg recline bench
3 x 10 l/r 10kg concentration curls
30 35kg kneeling cable crunches
3 x 10 15kg cable curls

cheese and onion sandwich
banana
take away kebab

Guinness
13 st 7

Tuesday 8 November 2011

87575

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

crab stick sandwich
banana
steak, chips, mushrooms, pepper sauce

wine
13 st 8

Monday 7 November 2011

7756 10

3 x 10 40kg low row machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 8kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns
3 x 10 16kg dumbbell pull overs

30 35kg kneeling cable crunches

beef stew, mashed spuds, green veg
cream cake
chorizo and sweetcorn chowder with garlic bread

wine
13 st 7

Sunday 6 November 2011

8477

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

corned beef pie and mixed veg

wine
13 st 8

Saturday 5 November 2011

77368

3 x 10 60kg squats
3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine

3 x 10 10kg strict cable crossovers
3 x 10 50kg bench
limited ROM but a shoulder improvement
3 x 10 30kg recline bench

porridge with honey and yoghurt
cheese and tomato sandwich
apple
chicken, dhal, fried spuds and corgette

wine
13 st 7

Friday 4 November 2011

65788

Bikram yoga after work. 1 left.

pork, potato, tomato and onion salad
apple
cream of leek and celery soup with garlic bread

wine
13 st 6

Thursday 3 November 2011

5566 10

16 mins recline bike hills level 11
machine kicked me off
14 mins recline bike hills level 11

porridge and honey
cheese and tomato sandwich
apple
corn on the cob
BBQ ribs, chicken and chips

wine
13 st 5

Wednesday 2 November 2011

65477

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar skull crushers 7.5kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 10 l/r 10kg triceps extenstions - I may have forgotten to do these
30 35kg kneeling cable crunches
3 x 10 17.5kg two hand cable curls
3 x 10 25kg triceps pushdowns

marmite on toast
cheese and tomato sandwich
orange
keema peas and rice

Guinness
13 st 6

Tuesday 1 November 2011

76779

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

ham cheese and tomato sandwich
orange
cream of leak and celery soup
ham, cheese and tomato slice

wine
13 st 7