9477

3 x 10 15kg strict bilateral cable crossovers
3 x 12.5 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg pulley
3 x 10 20kg press behind neck
3 x 10 50kg lats pull downs
3 x 10 30kg triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

2 pork pies
cheese and pickle sandwich
pork biriani with mango chutney

Guinness and lager
13 st 9

8469

30 mins recline bike hills level 11

forgot to do any stretching

tuna and sweetcorn sandwich
banana
cottage pie and peas

wine
13 st 8

12,767

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
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 downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

foam roller on front of legs - certainly hurt after Sunday's exertions


all day breakfast sandwich
pear
pork biriani

wine
13 st 12

11,344

Swansea Bay 10k

muffin
chicken ball
steak, chips, peas, pepper sauce
entire fruit loaf

wine
13 st 11

?665

A day of rest yesterday in preparation for this afternoon's race.

beef pie

cheese samples

chinese take away

lagers

no scales on tour

7546

3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg rope triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

tuna/sweetcorn/mayo sandwich
pear
steak, mushrooms, chips, pepper sauce

wine and lager
13 st 7

937

30 mins recline bike hills level 11

back bend over exercise ball

cheese and pickle sandwich
apple
corned beef hash and sweetcorm

lager
13 st 9

9764

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
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 downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

tuna sandwich
pear
pizza

lager, wine
13 st 9

8754

18 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball

ham, mustard and tomato sandwich
pear
Rick Steinish duck and fruit curry with roast spuds

wine
13 st 8

10,435

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball


ham, mustard and oven dried tomato sandwich
pear
chicken, broccoli, pesto pasta

wine
13 st 10

11,465

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

chicken, mash, broccoli and gravy
chicken, sweetcorn and chicken risotto

wine
13 st 11

9756

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 30kg triceps press down

back bend over exercise ball
corned beef hash & fried egg
chilli 'n rice
bolognaise

wine
13 st 9

6557

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

back bend over exercise ball


ham, mustard and tomato sandwich
apple
chilli 'n chips

wine
13 st 6

8446

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg press behind neck
3 x 10 30kg rope/cable triceps press downs
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

sauteed beef, mushroom and tomato sarnie
apple
corned beef hash & sweetcorn

wine
13 st 8

9966

Iyengar Yoga @ South Wimbledon Virgn

sauted beef, mushroom and tomata sarnie
apple
chilli and rice

Guiness and wine
13 st 9

9767

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

back bend over exercise ball


egg mayo sarnie
clementine
tuna pasta

lager
13 st 9

12,847

2 x 10 12.5kg, 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs

back bend over exercise ball


bacon and tomato sandwich
clementine
steak sandwich with sauteed mushrooms and onion and chips

wine
13 st 12

12,?36

20 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

back bend over exercise ball

Commonwealth Cafe Breakfast
tuna pasta

lager and wine
13 st 12

11,746

Yoga @ Virgin

corned beef hash
biryani

wine
13 st 11

9558

3 x 10 12.5kg strict bilateral cable crossovers
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 plastic sleeved bar
3 x 10 30kg rope/cable triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

chicken, bacon, mayo sarnie
clementine
Massaman curry with rice

lager
13 st 9

11788

12 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

back bend over exercise ball

sausage, tomato and mustard sandwich
clementine
corned beef hash and sweetcorn

lager
13 st 11

9556

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
3 x 10 25kg cable curls
3 x 10 50kg lats pulldown
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

cheese and cucumber sandwich
clementine
spinach Spanish omelette and chorizo

lager
13 st 9

11, 855

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

back bend over exercise ball


spinach Spanish omelette
banana
sausages, mashed potato, onion gravy, broccoli
crisps

wine
13 st 11

9845

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 metal sleeved bar
3 x 10 30kg triceps pressdowns
3 x 10 50kg lats pull downs
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

chicken/bacon/mayo sarnie
banana
penne and broccoli

wine
13 st 9

13, 937

Richmond to Windsor bike ride

bacon roll and chips
chilli. rice and salad
take-away curry

lager and wine
13 st 13

10,665

3 x 10 50kg pecs machine
3 x 10 45 kg 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 pressdowns
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

chicken and chips, I forget what else

wine 13 st 10



pizza

97

30 mins hills level 11 recline bike
interrupted by numerous machine kicked me offs.
back bend over exercise ball


all day breakfast sandwich
cajun chicken and pasta

wine
13 st 9

10,7

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 cable/rope triceps pressdowns
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball


tuna salad baguette
corned beef hash and sweetcorn
apple crumble and custard

wine
13 st 10

975

21.5 mins recline bike hills level 11
machine kicked me off
3.5 mins recline bike hills level 11
machine kicked me off
3.5 mins recline bike hills level 11
machine kicked me off, gave up in disgust 90 seconds shy of half an hour

back bend over exercise ball

celeraic, cheese, chili
duck and cucumber sandwich
apple
veg biriani

lager
13 st 9

11,?5

3 x 10 40kg incline bench
3 x 10 20 kg barbell press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pull down
3 x 10 40kg upper back machine
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

cheese and onion sandwich
apple
roast duck and celeraic with red wine sauce

wine
13 st 11