5588

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

cottage pie, peas and gravy

wine
13 st 5

4558

30 mins recline bike hills level 11

back bridge over exercise ball

marmalade sandwich
nuts
orange
chorizo

lager and wine
13 st 4

7 6 10 7

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

back bend over exercise ball

sausage and mustard sandwich
apple
burger and chips

lager and wine
13 st 7

7689

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

back bridge over exercise ball

spinach and ricotta pasta with broccoli

salmon and spinach fishcakes with sweet chili sauce

milky bar

Guinness and wine

13 st 7

67?5

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

back bridge over exercise ball

egg and cress sandwich
banana
sausages, colcannon, gravy

cider, wine
13 st 6

7766

30 mins recline bike hills level 11

back bridge over exercise ball

egg and cress sandwich
fruit and nut
Cajun chicken and rice

Guinness and dark mild
13 st 7

7485

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 25kg press behind neck
30 sit ups on hyperextension stand
3 x 10 59kg lats pull downs
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

scambled egg on toast

lamb Sunday roast

lager and wine

13 st 7

9565

Yoga at Virgin Active

corned beef hash and fried egg
ham sandwich
Churrascaria

lager, Guinness and wine
13 st 9

544

22 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11
machine kicked me off

back bridge over exercise ball

ham sandwich
apple
roast duck legs, mashed celeraic, red wine and berry sauce
crisps
crunchie

wine
13 st 5

867

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

ham sandwich
apple
corned beef hash and sweetcorn

lager
13 st 8

9778

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

back bridge over exercise ball

ham and mustard sandwich
grapes
poppadoms and mango chutney
pizza
mushroom soup
crisps

lager and Guinness
13 st 9
fried egg sarnie

8778

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 30kg triceps pressdowns
3 x 10 59kg lates pull downs
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

chorizo and guacamole sandwich
grapes
dried fruit and nuts
cajun chicken with pasta

wine
13 st 8

9987

30 mins recline bike hills level 11

back bridge over exercise ball

sausage, fried onion and mustard sandwich
grapes
dried fruit and nuts
take away curry

lager (at John up in London again one year on levels)
13 st 9

8884

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 20kg press behind neck
3 x 10 25kg cable curls
3 x 10 30kg triceps press down
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 35kg assist pull ups

back bend over exercise ball

bacon roll
stir fry beef with courgette and fried rice

lager and wine
13st 8

76?8

30 mins recline bike hills level 11

back bridge over exercise ball

chicken soup
chorizo and guacamole sarnie
grapes
mash, bangers, peas gravy

lager and wine
13 st 7

684

3 x 10 15kg strict bilateral cable crossovers
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
3 x 10 ez bar preacher curls 125.kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

chicken, bacon, mayo and tomato sandwich
clementine
steak, chips, mushrooms

lager and wine
13 st 6

877

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

back bridge over exercise ball

pork biriani with mango chutney
clementine
corned beef hash with courgettes and sweetcorn

lager
13 st 8

6687

3 x 10 50kg bench
3 x 10 45kg wide grip pulley
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
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

ham, mustard and tomato sandwich
clementine
cottage pie

Guinness, G&T, wine
13 st 6

7789

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

back bridge over exercise ball

chorizo, tomato and guacamole potato skins
clementine
BBQ ribs and vegetable rice
apple crumble and custard
late night veggie rice and chorizo


no booze
3 st 7

7858

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 11.25kg each end of plastic sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

ham, mustard and ovendried tomato sanwhich
clementine
chicken and chips

no booze
13st 7

7758

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

Sri Lankan food at the Banana Leaf
apple

no booze
13 st 7

95,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 11.25kg each end of metalsleeved bar
3 x 10 30kg cable overhead cable pulls
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

corned beef hash and sweetcorn
mushroom lollipop
tandoor mixed grill, spinach rice, spiced aubergine

porter, lager, wine
13 st 9

6747

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

back bridge over exercise ball

tuna sarnie
banana
corned beef hash and sweetocorn

wine
13 st 6

?677

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar
3 x 10 30kg cable triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

ham, mustard and tomato sandwich
clementine
salt 'n pepper chicken with fried rice
crisps

wine
forgot to leap on scales

10,758

Iyengar Yoga at Virgin Active South Wimbledon

bacon and fried egg sandwich
sushi
red thai chicken, fruit and nut curry and noodles
packet of crisps

wine
13 st 10

8678

12.5 mins recline bike hills level 11
machine kicked me off
2.5 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
11 mins recline bike hills level 11

back bridge over exercise ball

sausage and relish sandwich
clementine
tuna pasta
Mars bar

lager
13 st 8

8746

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
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 downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

back bend over exercise ball

apple and onion soup with bacon sandwich
tuna pasta then banana
red thai chicken curry with rice
egg/mayo sarnie

wine
13 st 8

12,555

A rugby-cancelled wet and windy day of rest.

sausage, mushrooms and beans on toast
roast chicken dinner
apple crumble

lager
13 st 12

12,549

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

Full English
tuna pasta

lager
13 st 12

11,458

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 12.5 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 30kg 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

ham, mustard and tomato sandwich
banana
chicken & pasta

wine
13 st 11

10,357

30 mins recline bike hills level 11

back bend over exercise ball


ham, mustard and tomato sandwich
pear
grazed at Jimmy Spices World Buffet

lager and wine
13 st 10

Abused

Thai green curry of my own design with Pak Choi, squash, sweet potato, salmon, lime and all the business was not sufficient to prevent the 3 for £20 cases of Stella and Bow beating be ruthlessly about the medulla.

Ow !

A full fried breakfast simply floats on top of the river of alcohol this morning.

So, no change there !

Training is consistant at least - though there was that blip last Sunday I have manfully put it behind me.