779

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
30 30kg kneeling cable crunches

ham, cheese and pickle sarnie

chorizo and spinach Spanish tortilla wth tomato sauce left over fromn day before's pasta

1 lager only

13 st 7 (same as last year, 2lb less than year before)

588

13.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza
10.5 mins hills level 11 bike (machine kicked me off)

chicken and salad sarnie

penne, meatballs and tomato sauce

wine

13 st 5 (13 8 the last two years)

558

3 x 10 captain's chairs

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

3 x 10 hyperextensions

chicken drumstick, banana

tuna and cucumber sarnie

chicken and rice

lager (pub), wine (post pub)

13 st 5 (same as last year, and three pounds less than year before)

6 10 7

biked to and from Balham for 6:30am Bikram Yoga

ham salad baguette
burger and chips

lager and wine
13 st 6 (13 10 last year, 13 7 year before)

689

14.5 mins hills level 11 bike (machine kicked me off)
5 mins seiza
15.5 mins hills level 11 bike

Sainy's Brunch triple sarnie pack

mountain of keema broccoli and rice

banana and cadbury flakes

lager and wine

13 st 6 (last year 8, year before 9)

7?5

Tarried too long when dropping Ben off to get to the gym afterwards. (Maybe I can do an hour while he's at rugby Sundays from now on?)

chicken and veg rice

cottage pie (lunch and dinner)

later and wine

13 st 7 (2008 unknown, 2007 13 5)

766

woke up too late to train before picking up Ben.

Mitre Burger
chicken and veg fried rice
chocolate bar

lager and wine
13 st 7 (13 6 last two years)

485

biked to and from Balham for 5:30pm Bikram Yoga. - also first hint of yoga on these pages this day last year

Ginsters pasty (549 kcal it would appear)
keema, sag, and pulse
curry
chocolate

lager and wine
13 st 4 (13 8, 13 5)

565

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

porridge and honey

ham, cheese and pickle baguette

lamb, chips and salad

egg and bacon toasted sarnie

crunchie

wine

13 st 5 (2008 13 6, 09 13 5)

44?

biked to and from Balham for 8:45pm Bikram Yoga.

chicken salad, prawn mayonnaise, blt triple sarnie pack

Heinz chicken and veg Big Soup

wine, lager

13 st 4 (last year 13 st 4)

67?

30 mins hills level 11 bike
4 mins seiza

tuna and cucumber sarnie

chicken in cider and rice

pub evening of lager

13 st 6 (7, dunno)

778

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls (using double handle)

banana and a peach

crayfish and rocket sarnie and a peach

sausages, spuds, spinach and onion gravy

choccy bar

13 st 7 (7, 8)

778

biked to and from Balham for 5:00pm Bikram Yoga.

sausage, bacon, scrambled eggs, mushrooms, beans & toast
chicken and sweetcorn fried rice

cider & lager
13 st 7 (7, 8)

987

A day off exercise as John was visiting from Wales.

bacn, egg and bubble bap
crisps
chinese meal

guiness, lager, sake, cider
13 st 9 (13 8, 13 7)

884

30 mins hills level 11 bike
4 mins seiza

ham, cheese and pickle baguette
take away curry

lager and cider
13 st 8 (13 8, 13 4)

London Bridge ain't falling down

Thrown a day off by work pressure and bomber duties

2 eggs, 2 sausage, beans and chips

chicken and sweetcorn fried rice

wine

13 st 6 (last year dunno, but 13 8 the year before)

What four?

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

3 x 10 25 kg triceps pushdowns

pasty

sausage and sweet chilli sauce sarnie

cheese, spud, spinach omlette

lager and wine

13 stone 8 (13 4)

all seven

25 mins hills level 11 recline bike (machine kicked me off)
hip openers (assorted), Seiza (sorta)

pea, lentil and barley soup of my own design

cheese and onion sarnie

liver,mash, sweetcorn and onion gravy

lager and wine

13 st 7 (13 7)

687

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
30 skull crushers 5kg on each end of metal sleeved ez bar (Looking at May, I should have used the same bar as the curls. Maybe I'll start swapping this for overhead cable pulls.)

tuna and cucumber sarnie

chicken in mayonnaise based dip

cup cakes

doughnuts

wine

13 st 6 (8,7)

789

No time after dropping the bomber off later than usual to hit the gym before it closed and thus "thrown a day off by life". Didn't make it to yoga this morning either due to indolence.

Porridge with banana and homey

chicken drummers

bacon and mushroom pasta

lager and wine 13 st 7 (8,9)

858

The Bomber was with me from Friday evenining so no training yesterday, unless kicking a rugby ball round in the part counts.

tuna fried rice
chicken dhansak, sag aloo rice

lager and wine
13 st 8 (5, 8)

crunch

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg front squat
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar


cheese ham and pickle sarnie
cottage pie

wine and lager
13 st 7 (5, 8)

5 to 10

biked to and from Balham for 6:30am Bikram Yoga. (Note to self: hot yoga damn near killed me after a good old drink the night before.)

Smoothie

chicken and chorizo sarnie

fried rice

wine

13 st 5 (5, 10)

747 comin' outta the sky

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups

bacon and egg sarnie

banana and a peach

tuna pasta

crisps

wine

13 7 (13 4, 13 7)

677

biked to and from Balham for 6:30am Bikram Yoga

bacon and egg sarnie and melon juice

triple sarnie pack from Sainy's

chilli and rice

choc chip cookies

red wine

13 6 (7, 7)

knees must be better than last year

quarter lotus on cushion

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg front squat
3 x 10 30kg overhead cable pulls

smoothie

ham, cheese and pickle sandwich

liver, bacon, onion and spuds

lager and wine

13 7 (13 5, 13 8)

6 7 8

biked to and from Balham for 8:15am Bikram Yoga

smoothie
McD Quarter pounder with cheese
chilli and rice

lager and wine
13 st 6 (13 7, 13 8)

red

biked to and from Balham for 8:15am Bikram Yoga

porridge with honey and banana
thai fishcakes, red duck curry & rice
chicken sarnie

lager and wine
13 st 7 (13 5, 13 6)

and not be tired by weighting

practised cushion supported quarter lotus and kneeling in my gaff

3 x 10 30kg front squat
3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls (using a handle)

remains of Ben's fish 'n chips from night before

tuna and sweetcorn sarnie, scotch egg

egg, lentil, cucumber & spinach curry

lager and wine

13 st 5 (5, 5)

If you can weight

woke up too late for yoga in Balham - practised cushion supported quarter lotus, kneeling and half spinal twists in my gaff

3 x 10 30kg front squat
3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls (using a handle rather than a rope which seems to make it harder)

smoothie

chicken salad sarnie

fish 'n chips

1 glass wine

13 st 5 (13 4, 13 9)

grazing

biked to and from Balham for 6:30am Bikram Yoga

smoothie

brunch triple pack sarnies

grazed on party food

lager

13 st 4 (13 5, 13 8)