only two

30 mins bike hills level 11
kneeling and squatting stretches

triple sarnie pack
lamb samosa
ham & grapes
beans

2 Stellas
13 st 7 - last year 13 st 9

For All

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

SMR top legs

prawn sarnie
take away kebab

pub night of lager
13 st 8: 13 st 8

Well Red

40 mins recline bike hills level 11
SMR upper legs

Commonwealth Cafe Big Breakfast
fishcakes and peas
breakaway bars

2 reds
13st 5 (last year 13 st 8)

The Champ

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches

egg and cress sarnies
sausages, champ and red wine gravy

1 red
13st 10 (last year 13 st 7)

takes the bacon

standard Cardiff 5k run

bacon sarnies
prawn cocktail, lasagne
chicken and veg fried rice

1 lager, 1 white
13 st 8 (last year 13 st 9)

pull the other one

Sun salutation
16kg kettlebell workout
scrambled egg on toast
lasagne etc
curry etc
lager etc
no scales on tour
last year 13 st 5

Pining

20 mins bike hills 11 (kicked off by machine)
2 mins Pilates full squats and rises (thanks Ben)

tuna pasta
chicken baguette
honey/soy/mustard chicken with pineapple and veg rice

4 lagers, 1 red
13 st 6 (last year 13 st 6)

Chubby Broccoli

Sun salutation
16kg kettlebell workout

roast pork, roast spuds, carrots and broccoli followed by bread pudding
tuna and sweetcorn pasta

4 Stellas
13 st 8 (last year 13 st 5)

evening all

25 mins hills level 11 recline exercise bike
standing stretches

cheese and ham sarnie
take away kebab

evening in the pub
13 st 6: last year 13 st 5

Too Red

3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns
3 x 10 50kg bench press (hadn't done this for a while)
3 x 10 18" box jumps
3 x 10 10kg on each end of metal sleeved ezbar preacher curls

backwards stretch onto ball
kneeling stretch
squat stretch

bacon and egg sarnie
cyclone and grapes
tuna and dill fishcakes with mustard and honey sauce

2 reds
13 st 4

last year bad shoulder, this year baddy knee.

Enlightenment

23.5 mins hills level 11 recline exercise bike

standing stretches

7.5 mins hills level 11 recline exercise bike

brie, tomato and basil baguette
chicken and chips

1 red
13 st 7

Press Release

3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 50kg bench press (hadn't done this for a while)
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 18" box jumps
backwards stretch onto ball
kneeling stretch
squat stretch

bacon sarnie
liver with bubble 'n squeak and red wine sauce

3 lagers, 1 red
13 st 7 (last year 13 st 8)

Spinning

Cycled to Whitton

chorizo scrambled egg on toast
chicken, sweet potato and veg stew

afternoon of lager
13 st 7 (last year 13 st 8)

E-Z does it

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg on each end of plastic sleeved ezbar preacher curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 30kg cable pushdowns

standing leg stretches

Commonwealth Cafe Big Breakfast

cheese and ham sarnie
turkey, chorizo, spring onion, carrot, chick pea stew

3 lagers, 1 red
13 st 8 (last year 13 st 7)

Up Four It

30 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch
2 piece KFC meal
tandoori chicken wings
lamb and mushroom curry with rice
3 Stellas, 1 glass red
13 st 8
last year 13 st 4

I'll give it five

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches



sausage sarnie
chicken, bacon and mayo sarnie
take away chicken kebab

6 lagers
last year 13 st 8

Scales fell

15 mins hills level 11 bike
backwards stretch onto ball
15 mins hills level 11 bike
kneeling stretch
squat stretch

corned beef hash and 'slaw
cyclone
tuna and sweet spud,
ham
chocolate

13 st 4

Weight in Vein

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

chicken and mustard
cyclone
potato, veg and turkey curry stir fry
scotch egg

3 lagers 1 white
13 st 7

Change

On the seventh day he rested.

Corned beef hash
chicken and salad
whotsits

6 lager,1/2 red
13 st 8 (last year 13 st 7)

Big of me

15 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch

Commonwealth Cafe Big Breakfast
macaroni cheese
crisps

lager from England Kazakstan on
13 st 8 (last year 13 st 9)

Two Only

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

BBQ beef sarnie
red pepper, courgette and chicken curry with rice

2 Stellas
13 st 5 (last year 13 st 8)

The Hills Have Eyes

15 mins hills level 11 bike
backwards stretch onto ball
kneeling stretch
squat stretch
15 mins hills level 11 bike

tuna and sweetcorn baguette
hot dog
chocolate

1 red,3 Stella
13 st 5 (last year 13 st 8)

the rent remains the same!

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

chicken and coleslaw

cyclone and apple
take away chicken kebab

evening out of lager
13 st 5 -last year 13 st 10!

Tiger Balm

15 mins hills level 11 bike
SMR legs
15 mins hills level 11 bike

muesli and milk
cheese, ham and pickle baguette
jerk pork chop, coleslaw and rice
muesli and milk

2 reds
13 st 4 (last year 13 st 7)

Me Cheeta

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

sausage sandwich
coronation chicken sandwich
sweet potato, tuna and spring onion fish cakes

4 Stellas
13 st 7 (last year 13 st 7)

My knees are 94

30 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch

2 sausage, 2 egg, beans & chips
pizza slice on the hoof
pork chop

Muay Thai Warriors worth of lager
13 st 5 (last year 13 st 8)

The Belles

16kg kettlebell workout
2 mins downward facing dog stretch

frankfurter and pea fried rice
coupla slices kids pizzas
pork chop and mashed sweet potato with honey, mustard and spring onion sauce

4 lagers, 1 glass wine
13 st 7 (last year 13 st 8)

Warmer

15 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch
15 mins hills level 11 bike

eggs, bacon and beans
cyclone and banana
bolognaise and pasta

3 Stellas, 1 red
13 st 5 (last year 13st 6)

still cold

3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg rope cable pushdowns
3 x 10 30kg face pulls
3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

blt mayo baguette
cyclone and grapes
bolognaise with mushrooms

3 lagers, 2 glasses red
13 st 5 (last year 13 st 5)

I have got a cold

21.5 mins hills level 11 bike (kicked me off)
backwards stretch onto ball
kneeling stretch
squat stretch
8.5 mins hills level 11 bike

cyclone and grapes
take away kebab

pub evening of lager
13 st 4 (last year 13 st 9)

A New Month

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

egg, beans and bacon

chicken and salad baguette
lamb & aubergine red Thai curry

2 reds
13 st 5 (last year 13 st 8)