421-11,12,?832?

30 mins recline bike level 25

chicken and veg byriani with beetroot and cauli bhajis
quesadilla

wine
13 st 4

12323,11,9757,12

1 hour Bikram with Shona Langridge at half past eight
It is darn near impossible with a bruised lat muscle.

chicken and veg byriani with beetroot and cauli bhajis
lager and wine
13 st 1

13422,12,13,857,10

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 scrunches elevated

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

3 x 10 30kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps pushdowns
had to take it very easy as I have hurt my mid right latissimus dorsi

keema cottage pie with Indian veg snacks
lager and wine
13 st 1

02203,13,13,?1?,10

30 mins recline bike level 25

cottage pie and beans
wine
13 st 0

215,3,14,9227

Boxing Day off the gym and also off my head

food and drink supplied by party 

13 st 2

?4?3????4?

Christmas dinner at Anne-Marie's

wine

day off

no scales 

14???,10,922?7

10 20kg, 30kg 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine

3 x 10 30kg pull down machine
3 x 10 hyperextensions
3 x 10 40kg high pull machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 20kg kettlebell shrugs

keema veg and rice
wine
13 st 1

1?74?,11,5158

A day off what with Christmas one thing and another

lentil. lamb and med veg thing with chips
wine
13 st 1

1?36??5159

8:30 am 1 hour Bikram with Shona Langridge

lamb, spuds, veg
wine
13 st 1

2267??5159

30 mins recline bike level 25

apple
pork casserole and mashed spuds
lager and wine
13 st 2

14660,10,9519

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 scrunches elevated

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

3 x 10 50kg triceps machine
30 10kg high cable curls
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns

chicken pot pie and rice
wine
13 st 1

22?40,10,94208

30 mins recline bike level 25

chicken pot pie and rice
lager and wine
13 st 2

?6?40894106

Up early to go to Warwickshire and then West Mercia Police, then back to Cardiff visit mum and dad and to sort out the Bronwydd Avenue broadband, hence no time for exercise.

chicken,veg, and cashew fried rice with John.
wine with John
no scales on tour

?3343,10,74106

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

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

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

lager and wine
chicken and veg fried rice
no scales before an early morning departure

143-23972124

Yet another day off.

Sunday roast at the Hendrie's
lager and wine
13 st 1

13-222772(-1)48

8:30 am 1 hour Bikram with Shona Langridge

If I wake up and decide not to go to yoga because it is freezing and I am nursing a gentleman's head from last night's part but I still turn up, does that count as will power or lack of will power?

chicken and veg dhansak with rice
lager and wine
13 st 1

11642,11,65139

Had a day off due to laziness and the Tighten Up Christmas do.

restaurant Christmas meal
lager and wine
13 st 1

01734886549

7 am morning one hour Bikram with a tape of Raj as the teacher was sick

chicken casserole and a baguette
lager and wine
13 st 0

23464,10,8437,10

30 mins recline bike level 25

set meal at Wahaca
cider and lager
13 st 2

-432142,10,93248

x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

15 left leg, 15 right scrunches elevated

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

pasta bake
bacon and preserved Italian veg baguete
wine
12 st 10

161622,10,54328

30 mins recline bike level 25

quorn, chicken, bacon, olive and corn pasta bake
lager and wine
13 st 1

16261887436,10

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

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

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

chicken, veg, lentil and rice casserole
chicken, bacon and olive baguette

lager and wine
13 st 1

24050797444,10

30 mins recline bike level 25

roast chicken and veg
lager and wine
13 st 2

-1206498564,10

a day off from idleness

chicken kiev and veg
lager and wine
12 st 13

-13-294964259

7 am morning one hour Bikram with Em Manning

naan, biriani, veg dhal
wine
12 st 13

-141436984177

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

15 leftl leg, 13 right scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

apple
fish and cabbage byriani with veg bhajis and pakoras etc.

lager and wine
12 st 13

001455983067

30 mins recline bike level 25
(out of sequence)

fish and cabbage byriani
wine
13 st 0

26?347,11,81359

Couldn't be bothered to work out; third year in a row.

cottage pie

wine
13 st 2

18?645,11,54329

30 mins recline bike level 25

fishcakes and beans
lager and wine
13 st 1

12-4855865238

8:30 am 1 hour Bikram with Shona Langridge

Korean food in New Malden
lager and wine with Paul, Hugh and Jason
13 st 1

163775965159

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

banana
penne with a tomato, bacon, leek and olive sauce
lager and wine
13 st 1 (Ben told me he weighs 78kg yesterday so I am only 11lb heavier than him)