Tuesday, 17 July 2018

4634678,13,964-2

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 25kg cable curls

cheese and spring onion omelette, chips and peas
lager and wine
13 st 4

Monday, 16 July 2018

211-1778,14,9,55-1

30 mins recline bike level 25

chicken, rice and veg
lager and wine
13 st 2

Sunday, 15 July 2018

??3-1778,14,9,55-1

Elite fitness yoga with a bloke instructor I hadn't seen before.

No scales, no diary.

Saturday, 14 July 2018

4330889,15,10,35-3

Game of Throne a day off by life

Friday, 13 July 2018

54-1-1679,15,10,47-2

Threwn* a day off by life

* portmanteau word comprised of thrown and strewn.

Thursday, 12 July 2018

5231468,15,935-1

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

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

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

chicken, peppers and rice
chicken stew and bread
apple

lager and wine
13 st 5

Wednesday, 11 July 2018

6523468,15,935-1

30 mins recline bike level 25

apple
oven baked pork chops, spuds, broad beans, spring onions and peas
wine
13 st 6

Tuesday, 10 July 2018

772178,11,12,844-2

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez 25kg barbell curls

duck, peppers, and greens in oyster sauce with veg fried rice
cider and wine
13 st 7

Monday, 9 July 2018

650-129,10,12,96?-1

30 mins recline bike level 25

cheeseburger and chips
lager and wine
13 st 6

Sunday, 8 July 2018

750-157,11,14,8751

8:30 am 1 hour Bikram with Shona Langridge

paella
lager and wine

13 st 7

Saturday, 7 July 2018

?4-129?12,13,883-2

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

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

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

apple and banana

whatever I ate and drank last night and whatever I weigh this morning.

I queued this up to publish at 8 in the morning yesterday afternoon, what with John up in London and Egland in the World Cup et.

Friday, 6 July 2018

76016?10,13,11,74-2

6:30 am morning Bikram with Serena Sabala

pulled pork slice
cottage pie

lager and wine
13 st 7

Thursday, 5 July 2018

740181,12,14,974-2

30 mins recline bike level 25

two bananas
burger with salad
apple

wine
13 st 7

Wednesday, 4 July 2018

742093,10,14,684-3

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez bar preacher curls 10kg each end of bar

lamb and greens curry with chips
lager and wine

13 st 7

Tuesday, 3 July 2018

7?1-344?,12,874-3

30 mins recline bike level 25

lamb and greens curry with rice
lager and wine
13 st 7

Monday, 2 July 2018

94-50212,14,9470

A day off

lamb shank and colcannon
lager and wine
13 st 9

Sunday, 1 July 2018

73-2-343,12,14,9470

8:30 am 1 hour Bikram with Serena Sabala

apple
chicken, spuds, carrots, gravy.
lager and wine
13 st 7

Saturday, 30 June 2018

73?-383,10,13,700

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

3 x 10 hyperextensions

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

single arm bridge back bends

apple and banana
celery soup and Asian inspired chicken and salad roll

lager and wine
13 st 13

Friday, 29 June 2018

730242,11,15,9721

6:30 am morning Bikram with Serena Sabala

BLTs
Bolognaise and pasta

lager and wine
13 st 7

Thursday, 28 June 2018

532032,11,16,?27-1

30 mins recline bike level 25

I need to get some weights in, but at least I got back to the gym

beef and onion slice
lamb chop, chips, prawns, sweetcorn and cheesy chips

wine
13 st 5

Wednesday, 27 June 2018

672041,11,15,7530

Yet another day off

bolognaise and chips
wine
13 st 6


Tuesday, 26 June 2018

68?063,12,14,842-1

A day off what with the heat and so forth

bolognaise and garlic bread
wine
13 st 6

Monday, 25 June 2018

78?063,12,14,842-1

30 mins recline bike level 25

creamed veg soup with a smoked salmon and horseradish roll

lager and wine
13 st 7

Sunday, 24 June 2018

6?-2074,11,14,885-1

8:30 am 1 hour Bikram with Serena Sabala

chicken, spud and veg casserole
lager and wine
13 st 6

Saturday, 23 June 2018

560-172?13,10,10,3-1

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps push downs
3 x 10 20kg barbell curls

orange
chicken and veg casserole with dumplings
lager and wine
13 st 5

Friday, 22 June 2018

5-1-152,10,13,10,10,3-1

6:30 am morning Bikram with Serena Sabala

orange
chicken, mushroom and broad bean risotto
apple
lager and wine
13 st 5

Thursday, 21 June 2018

60-134,11,12,10,10,3-1

Yet another day off, though I was back in yoga at 6:30 this morning.

courgette, chicken and cherry tom pasta
cider and wine

13 st 6

Wednesday, 20 June 2018

31-136,11,13,9,10,0-2

30 mins recline bike level 25

apple
broad bean and cheese omelette and chips
lager and wine

13 st 3

Tuesday, 19 June 2018

6-2-116,11,?7810

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 9kg simultaneous Arnold press

ramen noodle bowl
lager and wine
13 at 6

Monday, 18 June 2018

87-2-213,11,?9631

Didn't get myself together to do any workout.

Father's day dinner in Frankie and Benny's.

lager and wine
13 st 8