5328

3 x 10 50kg wide grip pulley
3 x 10 15kg strict bilateral cable crossovers
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 10 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

cheese roast red pepper sandwich

2 tangerines

jerk pork with rice 'n peas

lager

13 st 5

5159

A freezing day off exercise

Sunday lunch

wine

13 st 5

436 11

27 mins recline bike level 11
machine kicked me off
l/r half bow pose
3 mins recline bike

corned beef hash
lentil soup and bread
toad in the hole

wine
13 st 4

526 11

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

l/r half bow pose

cheese and pickle sandwich

banana

Thai restaurant meal

lager, wine, brandy

13 st 5

3379

23 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

l/r half bow pose

cheese and onion sandwich
banana

corned beef hash and sweetcorn

wine

13 st 3

333-10

3 x 10 50kg bench
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 50kg pulley
3 x 10 10kg dumbbell shoulder press
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 30kg cable pullover

l/r half bow pose

cheese and onion sandwich

tangerine

chilli con carne

crisps

lager and wine

13 st 3

3459

25 mins recline bike hills level 11
machine kicked me off
l/r half bow pose
5 mins rowing

omelette strips, sweet chili sauce and fried rice

clementine

chilli con carne

chocolates

wine

13 st 3

3519

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs
3 x 10 10 kg dumbbell shoulder presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
3 x 10 50kg pulley
3 x 10 50kg pec machine

l/r half bow pose

bacon sandwich
clementine
chewy cereal bars
bacon egg, beans, chips, toast

no booze
13 st 3

5337

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

l/r half bow pose

corned beef hash and fried egg
take away kebab

lager and Guinness
13 st 5

5446

yoga at Virgin active

soup
liver, onions, mash

wine, lager
13 st 5

3348

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip 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 10 kg dumbbell shoulder presses
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

bacon sandwich
clementine
carrot and coriander soup with garlic bread
chocolate

wine
13 st 3

4369

30 mins recline bike hils level 11

l/r half bow pose

pasta with chicken, mushrooms and cream
tangerine
corned beef hash and sweetcorn

lager and wine
13 st 4

4 1 8 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip 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 10 kg dumbbell shoulder presses
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

ham sandwhich
banana
pasta with chicken, mushrooms and cream

lager and wine
13 st 4

6 4 6 10

30 mins recline bike hils level 11

l/r half bow pose

pesto pasta with sausage and salad
apple
chicken biriani

wine
13 st 6

7238

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

l/r half bow pose

sausage and mustard sandwich

apple

chicken and chips

lager

13 st 7

6436

Had Ben all day and saw Raybs in the evening so no time to train.

burger
roast dinner
corned beef hash

lager and wine
13 st 6

4368

30 mins recline bike hils level 11

tomata and apple soup with toast
bangers, mash, peas , onion gravy

lager and wine
13 st 4

3458

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 ez bar preacher skull crushers 12.5kg each end of plastic sleeved bar
3 x 10 30kg triceps push downs
3 x 10 12 kg dumbell shoulder press
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs

plow


corned beef hash and salad
pork chop and veggie rice

lager and wine
13 st

4575

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

bow pose

ham and mustard sandwich

apple

corned beef omlette and salad

wine

13 st 4

4677

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 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 55kg vertical traction machine

bow pose

ham sandwich
tangerine
chicken and mushroom pasta

lager and wine
13 st 4

4488

30 mins recline bike hills level 11

bow pose

ham and tomato sandwich
tagerine
corned beef and sweet pepper chili and rice

lager and wine
13 st 4

556 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 20kg barbell push up behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs
3 x 10 30kg triceps push downs
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar

plow pose

cheese and salad baguette
corned beef and peppers omelet with chips

no booze
13 st 5

7575

Sivananda Yoga, South Wimdbleon Virgin.

Lamb Sunday roast dinner
sausage sandwich

wine
13 st 7

756 10

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

bow pose


sausage sandwich
tangerine
aubergine then pasta wih duck in Italian restaurant

lager and wine
13 st 7

477

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip 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 12kg 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

bow pose

ham, mustard and tomato sandwich
tangerine
carrot and coriander soup
toblerone

wine
13 st 4

7368

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

bow pose

sardines in hot sauce on toast
tangerine
corned beef hash and sweetcorn

wine
13 st 7

5788

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 12kg dumbell shoulder presses
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 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
bow pose


chicken, mayo, sweet chili sandwich
tangerine
chicken in tomato and onion sauce with pasta

Guinness and lager
13 st 5

566 10

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

back bridge over exercise ball

3 mins treadmill 12km/hr

salmon and veg dhal curry with noodles
chicken with chips and puréed carrots
sweets

Guinness
13 st 5

5477

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 50kg pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 30kg triceps push downs
3 x 10 50kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

chicken mayo sandwich
carrot batons
salmon and veg dhal curry

wine
13 st 5

6779

12 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
14 mins recline bike hills level 11

back bridge over exercise ball

burger
roast chicken dinner

no booze
13 st 6