Triathblog

646-4,10

2012-02-02T07:53:00.002Z

30 mins recline bike hills level 11

carrot, apple and cucumber juice
ham roll
grapes
onion bhaji with salad
chicken curry and rice

wine
13 st 6

777-59

2012-02-01T09:19:00.001Z

3 x 10 50kg pulley
3 x 10 40kg upper back machine
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

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

vegetable juice
smoothie
veg soup and fried egg sarnie

Guiness
13 st 7

877-5,10

2012-01-31T07:08:00.001Z

30 mins recline bike hills level 11

carrot and cucumber juice
mango and passion fruit smoothie
vegetable soup

wine
13 st 8

11,8505,10

2012-01-30T09:34:00.002Z

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 18kg incline dumbbell flys

30 35kg kneeling cable crunches

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

sausage sarnie
beef stew, mash and broccoli
Spanish tortilla

wine
13 st 11

965-59

2012-01-29T14:03:00.003Z

30 mins recline bike hills level 11

sweetcorn fritters with bacon and maple syrup
pizza

wine
13 st 9

757-37

2012-01-28T08:51:00.000Z

3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (wide - slot 4)

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

carrot and apple juice with dash of soy
tuna, olive, cucumber and mayo pasta salad
grapes
slow cooker ribs and 'slaw

wine
13 st 7

766-28

2012-01-27T09:27:00.002Z

Drop in Bikram Wimbledon after work

carrot and cucumber juice
ham and cucumber roll
grapes
lanb biriani and Indian fried spuds

wine
13 st 7

778-3,10

2012-01-26T09:25:00.001Z

30 mins recline bike hills level 12

celery, carrot and tomato juice
ham and tomato roll
grapes
fish and chips with peas

wine
13 st 7

878-3,11

2012-01-25T09:11:00.002Z

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 18kg incline dumbbell flys

30 35kg kneeling cable crunches

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

vegetable soup
small lamb and cauli biryani
grapes
lamb biryani and veg

Guinness
13 st 8

7850,10

2012-01-24T09:27:00.003Z

30 mins recline bike hills level 12

celery and tomato juice
strawberry and banana smoothie
small lamb and cauli byriani

wine
13 st 7

987-28

2012-01-23T09:21:00.002Z

3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine

30 35kg kneeling cable crunches

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

celery, tomato and carrot juice
sausage sandwich
roast duck and potatoes
apple

wine
13 st 9

11,66,-1,10

2012-01-22T09:06:00.002Z

8:15Bikram at Balham 5left

vegetable juice
mushrooms on toast
Goan curry and rice

lager and wine
13 st 11

964,-1,11

2012-01-21T11:21:00.000Z

30 mins recline bike hills level 12

carrot and apple juice
sausage and rice
pear
sausage with cream and pasta

wine
13st 9

9551,10

2012-01-20T10:33:00.003Z

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (wide)

30 35kg kneeling cable crunches

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

celery, carrot and ginger juice
tuna mayo roll
apple
fish pie

wine
13 st 9

84408

2012-01-19T09:22:00.000Z

30 mins recline bike hills level 12

carrot, celery and apple juice
ham roll
apple
poppadoms and dips
chicken massala with peas pilao rice

wine
13 st 8

8660,10

2012-01-18T09:40:00.000Z

3 x 10 20kg incline dumbbell flys
10 40kg, 10 45kg, 10 50kg incline bench machine
3 x 10 45kg pecs machine

30 35kg kneeling cable crunches

3 x 10 20kg barbell curls
3 x 10 l/r 10kg concentration curls
10 15kg, 10 17.5 kg, 10 20kg two hand cable curls

carrot, celery and ginger juice
cheese and mayo roll
banana
chorizo and crisps

lager
13 st 8

9860,11

2012-01-17T05:27:00.004Z

30 mins recline bike hills level 12

carrot and celery juice
banana and honey smoothie
vegetable soup

wine
13 st 9

12,861,13

2012-01-16T09:40:00.004Z

Thrown a day off by life and indolence

Jummy Spices Buffet

lager and wine
13 st 12

9680,10

2012-01-15T09:14:00.001Z

3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine

30 35kg kneeling cable crunches

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

beef and onion slice
banana
caramel bar
tuna and sweetcorn pasta

wine
13 st 9

10,731,10

2012-01-14T07:37:00.003Z

30 mins recline bike hills level 12

carrot and celery juice
egg mayo roll
apple
lamb shank and bean casserole

wine
13 st 10

96358

2012-01-13T09:36:00.003Z

Bikram Balham after work

carrot, celery and ginger juice
chicken and left-over dip wraps
chorizo and left-over dip pasta bake

wine
13 st 9

11,6618

2012-01-12T09:52:00.001Z

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal 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 40kg leg adductor machine

30 35kg kneeling cable crunches

egg mayo roll
apple
tortilla chips and dips
enchiladas and rice

wine
13 st 11

10,6229

2012-01-11T09:34:00.001Z

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

carrot and ginger juice
egg mayo roll
apple
corned beef hash and fried egg

Guinness
13 st 10

11,632,10

2012-01-10T10:05:00.000Z

3x 10 50kg bench
3 x 10 20kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers

30 35kg kneeling cable crunches

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

carrot, apple and parsley juice
chicken roll
apple
red Thai curry of beef and aubergine with noodles

wine
13 st 11

11,7429

2012-01-09T09:42:00.000Z

30 mins recline bike hills level 11

bacon sarnie
red Thai curry of beef and aubergine

wine
13 st 11

11,7429

2012-01-08T14:52:00.000Z

Bikram noon at London Bridge

Flinglish breakfast
Spanish style chicken with chorizo and chickpea stew

Porter and wine
13 st 11

12,441,10

2012-01-07T09:09:00.000Z

30 mins recline bike hills level 11

carrot, celery, tomato and clementine juice
bacon roll
Clementine
fish pie and baked beans

wine and lager
13 st 12

12,542,14

2012-01-06T10:00:00.001Z

3 x 10 50kg pulley
3 x 10 35kg bent over row

30 35kg kneeling cable crunches

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

3 x 10 40kg upper back machine

cheese roll
clementine
chicken and lentil tikka masala and mushroom rice
crisps

wine
13 st 12

10,652,11

2012-01-05T09:54:00.000Z

30 mins recline bike hills level 11

carrot, celery, tomato and clementine juice
chocolate drink
cream of chicken and veg soup

wine
13 st 10

13,6?0,10

2012-01-04T10:03:00.003Z

3 x 10 150kg leg extensions
3 x 10 90kg leg abductor machine
3 x 10 70kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 machine crunches

bacon rolls
pasty
chicken and mushroom pasta

Guinness and wine
13 st 13

?5?1,11

2012-01-03T09:57:00.000Z

30 mins recline bike hills level 11 Cardiff Virign Active

Last year.

?5?2,10

2012-01-02T09:55:00.000Z

16kg kettlebell workout in Cardiff

Last Year

?6?5,14

2012-01-01T17:54:00.000Z

30 mins recline bike hills level 11 Cardiff Virign Active

No scales on tour

Last year.

?832?

2011-12-31T09:00:00.000Z

3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine
3 x 10 50kg pulley

30 35kg kneeling cable crunches

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

tuna and cucumber sandwich
whatever else I ate and drank in Cardiff

Last Year

9757,12

2011-12-30T10:01:00.000Z

30 mins recline bike hills level 11

carrot and celery juice
cheese roll
clementine
chicken and lentil tikka masala and mushroom rice
toffees

wine
13 st 9

13, 857,10

2011-12-29T10:27:00.000Z

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

bolognese roll
clementines
chorizo and lentils
paella

wine and lager
13 st 13

13,?1?,10

2011-12-28T09:21:00.000Z

30 mins recline bike hills level 11

carrot and celery juice
cheese and bacon burger
spag bols

Guinness and wine
13 st 13

13,?45,12

2011-12-27T08:28:00.000Z

another day off

chicken tagine and couscous

wine
13 st 13

???4?

2011-12-26T19:59:00.001Z

No exercise Christmas Day. First day's rest since 27 September though.

922?7

2011-12-25T10:29:00.000Z

Bikram at Balham 9 left

13 st 9

9336,10

2011-12-24T10:30:00.000Z

3x 10 50kg bench - 2 month shoulder rehab seems to be working
3 x 10 12.5kg strict cable crossovers
3 x 10 37.5kg pecs machine

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 17.5kg two hand cable curls

30 35kg kneeling cable crunches

carrot and celery juice
tuna mayo roll
banana
cheese and spinach omelette with chips
chocolates

wine
13 st 9

10, 336,10

2011-12-23T10:36:00.000Z

30 mins recline bike hills level 11

carrot and celery juice
Toblerone
tuna mayo roll
banana
chicken, chorizo and pea paella
toblerone

wine
13 st 10

10, 506,10

2011-12-22T09:10:00.001Z

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

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

30 35kg kneeling cable crunches

carrot and apple juice
tuna mayo roll
apple and clementine
prawn and veg pasta

wine
13 st 10

95158

2011-12-21T10:03:00.001Z

30 mins recline bike hills level 11

beef pie
Sainsbury Triple Sarnies
Lebanese meal

Guinness
13 st 9

95159

2011-12-20T09:20:00.000Z

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

tuna salad roll
lamb shanks in wine with white beans and spinach

wine
13 st 9

94028

2011-12-19T09:41:00.001Z

30 mins recline bike hills level 11

enchilladas
buffet
pie and chips

Guinness and wine
13 st 9

94106

2011-12-18T07:11:00.000Z

3 x 10 12.5kg strict cable crossovers
3 x 10 18kg incline dumbbell flies
3 x 10 35kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls

sardine and olive pasta
Enchiladas

Wine
13st 9
http://triathblog.blogspot.com/2010/12/4106.html

74106

2011-12-17T09:33:00.000Z

30 mins recline bike hills level 11

apple, clementine and cucumber juice
egg and mayo roll
apple and clementine
pate on toast, burger and chips, cheese

wine, porter
13 st 7

http://triathblog.blogspot.com/2010/12/2124.html

72124

2011-12-16T09:32:00.000Z

10 45kg, 2 x 10 50kg lats pull downs
10 45kg, 2 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

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

30 35kg kneeling cable crunches

lamb roll
Clementine
lamb curry, Bombay potatoes, onion and spinach bhaji, dhal

wine
13 st 7

7 2 -1 48

2011-12-15T09:30:00.000Z

Bikram Balham 6:30am (pass expires 16 December)

carrot and celery juice
lamb roll
apple
pie, peas and chips
apple crumble

wine
13 st 7

65139

2011-12-14T11:00:00.000Z

17 mins recline bike hills level 11
machine kicked me off
13 mins recline bike hills level 11

veg juice
left over butter chicken, dhal and rice
Clementine
Irish Stew

wine and Guinness
13 st 6

86549

2011-12-13T09:50:00.000Z

Bikram Balham 6:30am (pass expires 16 December)

I had to quit the hot room before the end. Strangely this was at exactly the same stage in the class as the only other time I've done it exactly two years ago.

carrot, celery and apple juice

all day brekkie roll

apple

butter chicken, dhal and rice

wine

13 st 8

8437 10

2011-12-12T09:00:00.000Z

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
2 x 10 40kg, 1 x 10 30kg(wider) leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r l/r lateral raise with internal rotation
3 x 10 20kg military press

30 35kg kneeling cable crunches

sausage sandwich

spaghetti with a creamy salmon and mushroom sauce

wine

13 st 8

93248

2011-12-11T09:00:00.000Z

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

juice

sausage, egg, chips and beans

Thai fishcakes

masaman curry and rice

lager and wine

13 st 9

54328

2011-12-10T07:07:00.000Z

30 mins recline bike hills level 11

vegetable juice
ham and cucumber roll
apple

courgette frittata and tomato sauce

wine

13 st 5

7436 10

2011-12-09T09:00:00.000Z

Bikram Balham after work (pass expires 16 December) - done 150 yoga classes now

vegetable soup

ham and cucumber roll

apple

chorizo spinach and chick pea stew

wine

13 st 7

7444 10

2011-12-08T09:40:00.001Z

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg pecs machine

30 30kg kneeling cable crunches

3 x 10 l/r 10kg concentration curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

carrot, apple and cucumber juice

ham and cucumber roll

apple

pizza

no booze

13 st 7

854 10

2011-12-07T09:50:00.000Z

30 mins recline bike hils level 11

cheese and tomato roll
pear

chicken, potato and veg fritters and carrot soup

Guinness

13 st 8

64259

2011-12-06T08:00:00.000Z

3 x 10 45kg wide-grip pulley
3 x 10 40kg upper back machine
39 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 45g lats pulldown
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions

carrot and celery juice
blt rolls
banana

lamb, roast squash, broccoli and red wine sauce

wine

13 st 6

84177

2011-12-05T10:10:00.000Z

30 mins recline bike hils level 11

bacon roll

chicken casserole, broccoli and mash

cheese and spinach sauce with pasta

wine

13 st 8

83067

2011-12-04T08:12:00.000Z

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 8kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine

pie and chips
stir fried rice with pork

wine
13 st 8

81359

2011-12-03T07:00:00.000Z

24 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11

cheese roll
banana

calamari with chorizo, black pudding and root veg broth

wine

13 st 8

54329

2011-12-02T09:46:00.000Z

Bikram Balham after work (pass expires 16 December)

BLT roll
banana
KFC Twister
roast chicken leg and new potatoes with pea and asparagus cream sauce

wine
13 st 5

65328

2011-12-01T09:20:00.000Z

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg pecs machine

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

30 30kg kneeling cable crunches

egg and salad sandwich
orange

prawn and roast veg pasta

wine

13 st 6

65159

2011-11-30T09:17:00.000Z

30 mins recline bike hilts level 11

chicken and sweetcorn sandwich

apple

chicken, sweetcorn and sweet potato casserole

lager

13 st 6

6436 11

2011-11-29T09:10:00.000Z

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

7526 11

2011-11-28T08:30:00.001Z

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

9526 11

2011-11-27T07:32:00.000Z

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

veg soup

chicken soup

jerk pork, sweet potato fries, coleslaw

lager and Guinness

13 st 9

83379

2011-11-26T07:30:00.000Z

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

7 333 10

2011-11-25T10:19:00.000Z

Bikram Balham after work (pass expires 16 December)

BLT roll

clementines

crisps

penguin bar

cheese omelette, salad and chips

wine

13 st 7

93459

2011-11-24T09:15:00.000Z

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

73519

2011-11-23T10:00:00.000Z

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

85337

2011-11-22T07:00:00.000Z

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

11 5446

2011-11-21T09:00:00.001Z

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!)

93348

2011-11-20T08:01:00.000Z

30 mins recline bike hils level 11

spag bols
sausage, chips and sweetcorn

wine
13 st 9

74369

2011-11-19T09:40:00.000Z

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

8418 10

2011-11-18T10:37:00.002Z

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

8646 10

2011-11-17T07:20:00.000Z

30 mins recline bike hills level 11

sausage and tomato ketchup sandwich

apple

duck & fried rice

lager

13 st 8

87238

2011-11-16T09:50:00.000Z

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

76436

2011-11-15T07:00:00.000Z

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

94368

2011-11-14T09:30:00.001Z

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

93458

2011-11-13T08:45:00.001Z

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)

54575

2011-11-12T09:48:00.000Z

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

54677

2011-11-11T09:22:00.001Z

Bikram after work. Back hurts.

cheese and ham sandwich

orange

lamb and aubergine stew with brown rice.

wine

13 st 6

84488

2011-11-10T09:20:00.000Z

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

7556 10

2011-11-09T08:24:00.000Z

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

87575

2011-11-08T08:20:00.000Z

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

7756 10

2011-11-07T10:00:00.000Z

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

8477

2011-11-06T07:10:00.000Z

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

77368

2011-11-05T07:18:00.000Z

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

65788

2011-11-04T07:00:00.000Z

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

5566 10

2011-11-03T09:06:00.000Z

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

65477

2011-11-02T09:00:00.000Z

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

76779

2011-11-01T09:07:00.000Z

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

85588

2011-10-31T08:21:00.000Z

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

84558

2011-10-30T07:50:00.000Z

10am Bikram in Wimbledon

home made beef pie

chicken with mushrooms, leeks, celery and cream

wine

13 st 8

776 10 7

2011-10-29T07:27:00.000Z

30 mins recline bike hills level 11

sauteed beef and mushroom sandwich
banana

chicken dhansak, sag al00, rice

stouts and porters

13 st 7

87689

2011-10-28T08:22:00.001Z

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

967?5

2011-10-27T07:48:00.000Z

30 mins recline bike hills level 11

cheese and onion sandwich
orange

breaded plaice, chips and peas

bananas foster

wine

13 st 9

77766

2011-10-26T06:40:00.000Z

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