-218206877-5,10,13

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

lamb, braised celery and artichoke, chips
lager and wine

12 st 12

047-115,11,85-5,10,13

30 mins recline bike level 25

lamb and quick pickled veg roll
lamb and veg curry with naan

lager and wine
13 st 0

-146-135965-5914

3 x 10 12.5kg barbell front squats
3 x 10 20kg curl machine
3 x 10 40kg triceps machine

3 x 10 30kg leg extension
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

30 20kg abdominal crunch machine

3 x 10 100kg leg press
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

lamb roll with veg soup
wine
12 st 13

0?7-155757-37

A day off through laziness

bacon and asparagus roll
Kiwi chocolate

lager and wine
13 st 0

1?6156766-28

30 mins recline bike level 25

beef stroganoff and rice
wine
13 st 1

-14516878-3,11

3 x 10 20kg incline bench machine
3 x 10 30kg pecs machine
3 x 10 30kg bench machine

3 x 10 hyperextensions
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 3kg simultaneous Arnold presses
3 x 10 4kg l/r kettlebell bottoms-up press

Softly, softly, catchee monkey.

haggis with tatties and 'neeps plus whisky and demi glace sauce
lager and wine
12 st 13

-355-136878-3,11

30 mins recline bike level 25

wine
chicken, rice and veg
12 st 11

-22320357850,10

no exercise

wine
chicken, rice and veg
12 st 12

-274-1256987-28

a day off

wine
pizza

12 st 12

-1051147,11,66,-1,10

3 x 10 10kg barbell squats (2 back sets, 1 front)
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 20kg abdominal crunch machine

3 x 10 10kg high cable curls
3 x 10 15kg cable triceps extensions
3 x 10 20kg curl machine
3 x 10 40kg triceps machine
3 x 10 ez-bar preacher curls 5kg on each end of bar
3 x 10 15kg triceps pushdowns

gradually coming back to resistance work

Thai noodles and pizza of an evening! I am piggy grunt.
lager and wine

12 st 13

-1763265964,-1,11

3 x 10 30kg bench
3 x 10 7.5kg cable crossovers
3 x 10 20kg incline bench machine

3 x 10 hyperextensions
3 x 10 20kg pull downs
3 x 10 20kg pulley

30 20kg abdominal crunch machine

3 x 10 3kg simultaneous Arnold presses
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 30kg assisted 10 second hangs

First chest/back/shoulders day back since I hurt my rib. Discomfort with exercise in all three areas, but shoulders were worst. Replaced a third shoulder exercise with hanging with the idea of stretching out the rib cage.

lager and wine
Mexican food at Wahace
12 st 13

-355-14459551,10

8:30 am 1 hour Bikram with Serena Sabala
My rib still hurts a bit but I think I am now well enough to do yoga again without actually harming myself.

gammon, chips and pineapple
wine
12 st 11

045317384408

30 mins recline bike level 25

improvised banh mi with spicy lentil and rice soup
cider and wine
13 st 0

17723548660,10

30 mins recline bike level 25

chicken dhansak and rice
lager and wine
13 st 1

-346?2369860,11

30 mins recline bike level 25

sweet spud fish pie
wine

12 st 11

-147?447,12,861,13

Couldn't sneak out early to the gym because I had a house guest, and then I spent the morning ferrying Ben to and from the dentist. Thus no time to train.

dhal pimped leftover byriani

wine

12 st 13

-167-35389680,10(16!)

30 mins recline bike level 25

improvised byriani with John who was staying before a meeting tomorrow
lager and wine
12 st 13

-244-2549,10,731,10

another day off

vegetable dhal and pork
12 st 12
wine

-253144,10,96358

Ribs still too sore for yoga so I had a day off

rice mushrooms and cheese
wine
12 st 12

047-161,11,11,6618

30 mins recline bike level 25

rice, kale and pork
wine
13 st

-256143,10,10,6,229

30 mins recline bike level 25

grapes
fish pie and salad roll
lager and wine
12 st 12

-245-2409,11,632,10

30 mins recline bike level 25

cheese omelette, chips and beans
wine
12 st 12

0-15040,10,11,7429

30 mins recline bike level 25

paella at the Hendrie's
wine
13 st 0

110559,11,7429

no time to train
pulled pork burger, fries and baked beans
wine
13 st 1

23032,10,12,441,10

30 mins recline bike level 25

pulled pork slider
Wagamama grilled duck donburi

lager and wine
13 st 2

211438,12,542,14

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

pork, mushroom, tomato, red pepper and olive pasta
lager and wine
13 st 2

-1-1202,7,10,652,11

30 mins recline bike level 25

pork, egg and veg fried rice
lager and wine
12 st 13

00052,11,13,6?0,10

30 mins recline bike level 25
right side still bad, I am starting to think that I have cracked a rib

pork, oriental veg, noodles and oyster sauce
wine
13 st 0, three years in a row OOO!

0513,11,?5?1,11

30 mins recline bike level 25

tuna, mushroom, tomato, red pepper and olive pasta
wine
13 st 0

22423,12,?5?2,10

No exercise, but also no booze.

It is not dry January. I would have gone to the Standard for the Arsenal game followed by Cardiff City, but Ben came around in the afternoon but went upstairs for a nap so I stayed in.

turkey enchiladas and sweet potato fries
13 st 2

35-245,10,?6?5,14

30 mins bike level 10
Not the recline bike and the level seems to bite a lot more
Also, two days of consecutive cardio as my bruised lat was not up to a chest, back and shoulders day.

wine
turkey and veg chilli with rice
13 st 3