8 -5 1

30 mins hills level 11 recline bike

corn on the cob
spag bols
chocolate cake

lager and wine
13 st 8

4 -4 5

3 x 10 50kg bench
3 x 10 10kg overhead squat
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns

ham sarnie
bolognaise & garlic bread

lager and wine
13 st 4

5 -4 6

30 mins hills level 11 recline bike

antipasto mushroom and mayo sarnie
banana
Nando's chicken, fries and 'slaw

glass of red
13 st 5

6 -4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 40kg lats pulldown

tuna and sweetcord bagutte
Thai food that the Prince Albert (TW2 5QB)

lager
13 st 6

6 -6 11

12.5 minutes hills recline bike level 11 (machine kicked me off)
17.5 mins hills recline bike level 11


goats cheese and pickle sarnie, banana
red wine, cholrizo and butternut squash risotto

wine and lager
13 st 6

6 -4 10

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
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 40kg lats pulldown


banana
chorlizo and goat's cheese sarnie
penne carbonara

glass red wine
13 st 6

8 -4 6

just fooled round with some over head squats and bear crawls

bacon and egg
fish curry with veggy rice

lager and wine

6 -6 5

25 mins incline bike hills 11 (machine kicked me off)
foam roller for top of legs

left over bolognaise and salad in a roll
cheese and ham sarnie
tandoori salom, raita, naan

lager and wine
13 st 6

8 -5 7

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 40kg pulley (wide handle)
1 x 10, 2 x 7 30kg military press

egg mayo salad sarnie
bacon, veg and leaf risotto

lager and wine
13 st 8

5 -2 8

30 mins hills level 11 recline bike

leftover Thai pork, cucumber and eggs with rice for brekky
KFC
spag bols
banana

wine
13 st 5

7 -4 9

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 50kg bench
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg strict pulley
3 x 10 40kg lats pulldown



scrambled egg on toast
pork and salad sarnie followed by banana
Thai pork, ccumber and eggs with rice

wine and lager
13 st 7

7 -3 9

30 mins hills level 11 recline bike

ham,cheese and pickle sarnie
take away chicken kebab

plenty lager
13 st 7

7 -3 6

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
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 40kg pulley



fried egg roll, satsuma
goat's cheese omlette with salad and chips
tuna pasta
roast pork roll and apple

wine and lager
13 st 7

7 85.9

There was a barbeque after the bomber's rugby yesterday so I obviously had to have a pint with a burger. After that I had to watch the Italy England game, and I could scarcely get through that on water alone, so come the end of the afternoon training was ruled out.

BBQ
roast pork, spuds, and carrots
pancakes

wine and lager
13 st 7

6 86.2

Had a day off after all.

6 ? 85.7kg

30 mins hills level 11 recline bike (cardio two days in a row as it looks like tomorrow may have to be kettlebell at home due to bomber - and, frankly, sport watching - duties)


ham sarnie
burger and chips, though home made

lager
13 st 6

6 -7 10

30 mins hills level 11 recline bike (stuggled a bit in the middle)


tuna & sweetcorn sarnie
chicken dhansak, veg naan and rice

no booze
13 st 6

4 -6 6

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 40kg lats pulldown

spicy chicken pasty
gammon, pineapple,chips
appple & pear

wine
13 st 4

6 -4 6

30 mins hills level 11 recline bike


egg mayo sarnie
gammon, pineapple and chips
bacon and tomato sarnie

wine and lager
13 st 6

7-4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
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 70kg squats

bacon, tomato and mayo sarnie
sweet pepper bolognaise and pasta

wine
13 st 7

5 -5 7

27 mins recline bike level 11 (machine kicked me off)

plenty toasted cheese sarnies
bolognaise

lager and wine
13 st 5

7 -5 5

Day off exercise as John was up for the rugby.

Much booze and food.

10 -4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
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 30kg triceps pushdowns
3 x 10 hyperextensions (plate held behind head)

cold frankfurter and fried onion sarnie
take away curry

wine, lager & perry
13 st 10 - up a stone on last year

? -5 8

30 mins hills level 11 recline bike


egg mayo sarnie
veg chilli & rice


perry
forgot to weigh myself - unheard of!

5 -5 8

3 x 10 10kg overhead squats
3 x 10 30kg front squats
3 x 10 30kg hand cleans
3 x 10 50kg squats
3 x 10 Captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

choc chip biccies
tandoori chicken, mango, and relish sarnie
tandoori chicken, dhal, veg basmati rice

wine and cider
13 st 6

5 -3 8

23 minutes hills lvl 11 recline bike (machine kicked me off)
then another 7 mins


ham 'n slaw sarnie and some grapes
take away kebab


wine, lager, coffee beer
13 st 5

7 -1 8

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
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 simultaneous l/r 12kg Arnold presses
3 x 10 10kg overhead squat

tuna melt panini
red Thai chicken and aubergine curry and rice


wine
13 st 7

6 -4 10

23 minutes hills recline level 11 (machine kicked me off)

ham and sausage toasties
chicken and chips
banana, yogurt and honey

wine and lager
13 st 6