3 2 ?

3 x 10 dips
3 x 10 40kg front squats
3 x 10 10kg overhead squats
3 x 10 30kg hang cleans
3 x 10 10kg military presses
3 x 10 captain's chairs
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls


tuna and cucumber sarnie
bangers, mustard mash, peas red wine sauce

wine 13 st 3

5 7 12

23 mins recline bike hills level 11 (maching kicked me off)

2,000m rowing

chocolate cup cakes

beef, horseradish and tomato sarnie

Sri Lankan veggie biriani

Porter and lager

13 st 5

5 7 10

6:15am Bikram

KFC Salsa Twister
sausage and bean starter then a Calzone

lager and wine
13 st 5

4 4 11

Bikram yoga 8:15am

chocolate cupcakes exclusively
popcorn at movies
cheese and mushroom omelette with chips

wine
13 st 4

4 5 12

Roath Park Rec WorldTrail circuits.

Bacon sarnie
bangers, mash, peas and onion gravy

wine
13 st 4

?4?

Strange to remark I had a day off training yesterday.

?2?

6:30 am Bikram yesterday when I wrote this.


Don't know what I will eat or drink today, or what I'll weigh tomorrow.

1 ? 10

19 mins recline bike level 11
machine kicked me off
11 mins recline bike level 11

all day breakfast sarnie
pork and broccoli curry with rice

wine
13 st 1

2?7

6:30am Bikram at Balham

salmon and cucumber sarnie plus the burglar's spare cheese sarnie
chicken, chips and lettuce
grapes

lager
13 st 2

247

3 x 10 pull ups
3 x 10 dips
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 captain's chairs

(me in the gym with the Bomber flying solo in the pool)

tuna melt panini with salad
a dense yet radiant Pork Sinigang inspired kitchen leftover thingy of my own design

wine
13 st 2

467

No real training, but I will count my splashing about in the pool with the Bomber, as very little swimming is recorded here these days. He has passed his "shark" test so he can swim unsupervised from now on.

chicken and broccoli fried rice
Segovian pork and potatoes

wine
13 st 4

3 6 10

8:15 am Bikram

tacos
chicken,mash and peas

wine and lager
13 st 3

0 6 10

About twenty seven minutes hills level 11 recline. Blasted bike kicked me off twice
Lacklustre stretching


beef, tom and horseradish sarnie
Tighten Up Christmas do


wine and lager
13 st on the button

158

3 x 10 pull ups (limited ROM, but kicked the crutch away at last from this)
3 x 10 dips
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
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 ez bar preacher curls 10kg on each end of plastic sleeved bar

Caesar chicken sarnie
turkey, cheese and salad taco shells


wine
13 st 1

159

6:30am Bikram Yoga in Balham

Sainy's triple sarnie pack
spring onion, tomato and cheese omelet with chips
Dorritos

lager and wine
13 st 1

028

6:30 am Bikram at Balham

Sainsbury triple sarnie pack
prawn chowder with mashed potato
grapes

wine
13 st 0

106

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


egg mayo sarnie
cottage pie and mushrooms

no booze
13 st 1

124

8:15 am Bikram (end of three month unlimited)

eggy bread, bacon and mushrooms
beef and okra curry with rice

wine and lager
13 st 1

(12)13 (13) 48

8:15 am yoga at Balham

cheese omelet and streaky bacon
beef and okra curry with rice

wine
12 st 13 (first time since March)

139

3 x 10 pull ups (limited ROM, but kicked the crutch away at last from this)
3 x 10 dips
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 hyperextensions

chicken salad sarnie
beef, soup noodles
ham 'n cheese toastie

lager, wine
13 st 1

549

Balham for 6:30am Bikram Yoga. (Had to quit after the back strengthening poses. Note to self again - don't go if you've spent the previous evening in the pub.)

egg mayo baguette
beef, mash and peas

wine
13 st 5

3 7 10

16.5 mins recline bike level 11
machine kicked me off
10.5 mins recline bike level 11
machine kicked me off

coupla minutes Benny squat

tuna and cucumber sarnie
soup and sarnie

lager and wine
13 st 3

248

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 70kg squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 25 kg triceps pushdowns


all day breakfast sarnie
buffet

lager and wine
13 st 2

328

30 mins recline bike level 11

KFC salsa toasted twister
carrot and coriander soup with cheese and tomato rolls

wine
13 st 3

6 3 10

First day without exercise for a month and weight creeps back up.

scrambled egg and hash browns
chicken curry and rice
chip sarnie
broccoli and Stilton soup
spag bols

lager and wine
13 st 6

4 4 10

6:30am Bikram in Balham

Subway sub
chicken, mash, peas, gravy

lager, wine
13 st 4

3 4 10

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar

All day breakfast sarnie
samosas, cheese on crackers
liver and rice and salad

lager and wine
13 st 3

259

16 mins recline bike level 11
machine kicked me off
14 mins recline bike level 11

cheese and onion sarnie
fried chicken, rice and salad.

wine
13 st 2

177

6:30am Bikram in Balham

lunchtime
3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
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 triceps pushdown
3 c 10 45kg pulley


BLT sarnie
steak mushroom, peas, bread

wine and lager
13 st 1

067

6:30 am Bikram and Balham

6 pm 30 mins recline bike level 11 (Profit Burglar rearranged so this was pub displacement activity)

Sainsbury triple sarnie pack
blackened salmon on butternut squash/sweet potato chilli mash with mango chutney

wine
13 st 0

359

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 5kg assist chin ups
3 x 10 captain's chairs
3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar



ham and cheese panini with salad
corned beef hash with a fried egg

wine
13 st 3