11,666

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

back bridge over exercise ball including falling off

marmite on toast
Massaman curry with rice

wine
13 st 11

11,765

3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20 kg press behind neck
3 x 10 40kg wide handle pulley
3 x 10 30k overhead cable pull
3 x 10 50kg lats pull down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

marmalade on toast
Sunday lunch
salt and pepper chicken with fried rice

wine
13 st 11

13,10,53

yoga class at Virgin Active


lentil, rice and spinach kitchari
chicken biriani with raita

wine
13 st 13

10,865

30mins recline bike hills level 11
back bend over exercise ball

tuna and cucumber sarnie
apple
paella

lager and wine
13 st 10

11,10,74

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley - wide bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 25kg cable curls
3 x 10 30kg overhead cable pulls
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball


salmon and cumber sarnie
orange
corned beef hash, sweetcorn

wine and lager
13 st 11

11 964

16 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
1.5 mins recline bike hills level 11
machine kicked me off
7.5 mins recline bike hills level 11


back bridge over exercise ball


salmon and cucumber sarnie
apple
pizza

lager
13 st 11

11 ?35

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 40kg pulley - wide bar
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
15 left oblique raises
30 hyperxtensions
15 right oblique raises
30 sit ups on hyperextension stand
back bridge over exercise ball
3 x 10 30kg triceps pushdowns
3 x 10 35kg rope lats pull down


cheese and pickle sarnie
pear
sausagemeat and mustard pasta

wine
13 st 11

12 ?65

15 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11

6pm yoga Virgin Active

cheese and roast pepper sarnie
chicken, red pepper, rice

wine
13 st 12

13 ?35

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley - wide bar
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull down
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bridge over exercise ball

Commonwealth Cafe big breakfast
chicken and red peppers with rice

lager and wine
13 st 13 (weight creeping up, time to take myself in hand?)

12?35

bit of a morning stretch - a new sort of squat front fold thingummy jig


30mins recline bike hills level 11


chicken dhansak and naan
pea and sorrel soup
steak & frites

lager and wine
13 at 12

12 ?52

3 x 10 20kg press behind neck
10 10kg, 2 x 10 12.5kg cable bench press
10 12.5kg, 2 x 10 15kg cable bench pull
3 x 10 20kg cable curls
10 45kg, 2 x 10 50kg lats pull down
3 x 10 30kg triceps push down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

chorizo fried with green pepper and quartered spuds
paella

lager
13 st 12

11 62

30 mins recline bike hills level 11

tuna pasta
spinach and chicken dhansak with rice

lager and wine
13 st 11

11 714

morning stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 30kg triceps press
3 x 10 45 kg lats pulldown
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 20kg cable curls

egg and cress sandwich
apple
tuna and cauliflower pasta

wine
13 st 11

11 642

morning back stretches

21 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

chicken salad sandwich
orange
mushroom omelette, peas and chips

wine
13 st 11

12 325

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 12.5kg bilateral high cable curls
3 x 10 30kg overhead cable pulls

all day breakfast sandwich
banana
Thai chicken Massaman curry with rice

wine and lager
13 st 12

12 533

morning back stretches

30 mins recline bike hills level 11

eggs, mushrooms, bacon, beans toast
roast beef, roast spuds, broccoli

wine
13 st 12

13 863

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 45kg lats pulldowns

full English
sausagemeat, spinach and cream pasta

wine
13 st 13

11 57

quick morning back/hip flexor stretches

30 mins recline bike hills level 11

chorizo and dried tomato sarnie
apple
Polish hunters stew
pastie

lager
13 st 11

11 633

morning back stretches

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 15kg press behind neck
10 35kg, 10 45kg, 10 55kg vertical traction machine


all day breakfast sarnie
banana
chicken and aunergine red Thai curry and rice

wine
13 st 11

10 852

morning back stretches


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

Sub of the Day Subway Roll
Take away kebab

Lager
13 st 10

10 753

morning back stretches and half moon

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar (full range of motion, strict form)
3 x 10 10kg press behind neck
3 x 10 30kg overhead cable pulls
30 captain's chairs
3 x 10 45kg lats pulldowns
30 hyperextensions


cheese, oven dried tomato and basil sandwich
strawberries
roast chicken, black pudding, crushed potatoes, peas and gravy

wine
13 st 10

10 753

30 mins recline bike hills level 11


cheese and onion sandwich
strawberries
chicken and spinach pasta

wine
13 st 10

10 643

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 10kg press behind neck
3 x 10 45kg lats pulldown
3 x 10 bench crunches
3 x 10 45kg lats pulldown
30 hyperextensions
3 x 10 12.5kg bilateral high cable curls

English breakfast
roast chicken, roast spuds, peas gravy
strawberries and cream
cheese sarnie

wine
13 st 10

12 536

cycle superhighway from home to Southwark bridge and back

English brekkie
Anatolian food at EV restuarant

lager and wine
13 st 12

11 63

morning wall stretching

3 x 10 7.5kg bench cable flyes (surprisingly taxing, someone had left the set up so I took advantage)
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 45kg lats pulldown
3 x 10 30kg triceps pushdown
3 x 10 bench crunches


all day brekkie sarnie
banana
chorizo and potatoes with peppers
pasty

lager
13s st 11

10 672

morning stretching - desultory but still stretchy

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


marmite in bread roll
orange
improvised beef and baked bean risotto

wine
13 st 10

10 7

morning stretching (the new theory)

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdown
3 x 10 45kg lats pulldown
30 hyperextensions
15L 15R oblique raises



tuna and sweetcorn roll
apple
corned beef hash

lager
13 st 10

98

15 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

stretching as illustrated



tuna and sweetcorn pitta
pear
jerk pork, rice 'n peas, 'slaw
chocolate

wine
13 st 9

10 ?

3 x 10kg press behind neck
3 x 10 45kg lats pulldowns
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 50kg chest press machine
30 hyperextensions
30 bench sit ups



prawn sarnie, banana
corned beef hash and sweetcorn

wine
13 st 10

11

A day off what with travelling back from Wales to London etc.

13 st 11

?5

standard Cardiff 5km run