?832?

3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine
3 x 10 50kg pulley

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

tuna and cucumber sandwich
whatever else I ate and drank in Cardiff

Last Year

9757,12

30 mins recline bike hills level 11

carrot and celery juice
cheese roll
clementine
chicken and lentil tikka masala and mushroom rice
toffees

wine
13 st 9

13, 857,10

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

bolognese roll
clementines
chorizo and lentils
paella

wine and lager
13 st 13

13,?1?,10

30 mins recline bike hills level 11

carrot and celery juice
cheese and bacon burger
spag bols

Guinness and wine
13 st 13

13,?45,12

another day off

chicken tagine and couscous

wine
13 st 13

???4?

No exercise Christmas Day. First day's rest since 27 September though.

922?7

Bikram at Balham 9 left

13 st 9

9336,10

3x 10 50kg bench - 2 month shoulder rehab seems to be working
3 x 10 12.5kg strict cable crossovers
3 x 10 37.5kg pecs machine

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 17.5kg two hand cable curls

30 35kg kneeling cable crunches

carrot and celery juice
tuna mayo roll
banana
cheese and spinach omelette with chips
chocolates

wine
13 st 9

10, 336,10

30 mins recline bike hills level 11

carrot and celery juice
Toblerone
tuna mayo roll
banana
chicken, chorizo and pea paella
toblerone

wine
13 st 10

10, 506,10

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers

30 35kg kneeling cable crunches

carrot and apple juice
tuna mayo roll
apple and clementine
prawn and veg pasta

wine
13 st 10

95158

30 mins recline bike hills level 11

beef pie
Sainsbury Triple Sarnies
Lebanese meal

Guinness
13 st 9

95159

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

tuna salad roll
lamb shanks in wine with white beans and spinach

wine
13 st 9

94028

30 mins recline bike hills level 11

enchilladas
buffet
pie and chips

Guinness and wine
13 st  9

94106

3 x 10 12.5kg strict cable crossovers
3 x 10 18kg incline dumbbell flies
3 x 10 35kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls

sardine and olive pasta
Enchiladas

Wine
13st 9
http://triathblog.blogspot.com/2010/12/4106.html

74106

30 mins recline bike hills level 11

apple, clementine and cucumber juice
egg and mayo roll
apple and clementine
pate on toast, burger and chips, cheese

wine, porter
13 st 7

 http://triathblog.blogspot.com/2010/12/2124.html

72124

10 45kg, 2 x 10 50kg lats pull downs
10 45kg, 2 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 25kg triceps pushdowns
 3 x 10 30kg cable pullovers

30 35kg kneeling cable crunches

lamb roll
Clementine
lamb curry, Bombay potatoes, onion and spinach bhaji, dhal

wine
13 st 7

7 2 -1 48

Bikram Balham 6:30am (pass expires 16 December)

carrot and celery juice
lamb roll
apple
pie, peas and chips
apple crumble

wine
13 st 7

65139

17 mins recline bike hills level 11
 machine kicked me off
13 mins recline bike hills level 11

 veg juice
left over butter chicken, dhal and rice
Clementine
Irish Stew

wine and Guinness
13 st 6

86549

Bikram Balham 6:30am (pass expires 16 December)

I had to quit the hot room before the end. Strangely this was at exactly the same stage in the class as the only other time I've done it exactly two years ago.

carrot, celery and apple juice

all day brekkie roll

apple

butter chicken, dhal and rice

wine

13 st 8

8437 10

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
2 x 10 40kg, 1 x 10 30kg(wider) leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r l/r lateral raise with internal rotation
3 x 10 20kg military press

30 35kg kneeling cable crunches

sausage sandwich

spaghetti with a creamy salmon and mushroom sauce

wine

13 st 8

93248

Bikram Balham 8:15am (pass expires 16 December)

juice

sausage, egg, chips and beans

Thai fishcakes

masaman curry and rice

lager and wine

13 st 9

54328

30 mins recline bike hills level 11

vegetable juice
ham and cucumber roll
apple

courgette frittata and tomato sauce

wine

13 st 5

7436 10

Bikram Balham after work (pass expires 16 December) - done 150 yoga classes now

vegetable soup

ham and cucumber roll

apple

chorizo spinach and chick pea stew

wine

13 st 7

7444 10

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg pecs machine

30 30kg kneeling cable crunches

3 x 10 l/r 10kg concentration curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

carrot, apple and cucumber juice

ham and cucumber roll

apple

pizza

no booze

13 st 7

854 10

30 mins recline bike hils level 11

cheese and tomato roll
pear

chicken, potato and veg fritters and carrot soup

Guinness

13 st 8

64259

3 x 10 45kg wide-grip pulley
3 x 10 40kg upper back machine
39 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 45g lats pulldown
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions

carrot and celery juice
blt rolls
banana

lamb, roast squash, broccoli and red wine sauce

wine

13 st 6

84177

30 mins recline bike hils level 11

bacon roll

chicken casserole, broccoli and mash

cheese and spinach sauce with pasta

wine

13 st 8

83067

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 8kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine

pie and chips
stir fried rice with pork

wine
13 st 8

81359

24 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11

cheese roll
banana

calamari with chorizo, black pudding and root veg broth

wine

13 st 8

54329

Bikram Balham after work (pass expires 16 December)

BLT roll
banana
KFC Twister
roast chicken leg and new potatoes with pea and asparagus cream sauce

wine
13 st 5

65328

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg pecs machine

3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg concentration curls

30 30kg kneeling cable crunches

egg and salad sandwich
orange

prawn and roast veg pasta

wine

13 st 6

65159

30 mins recline bike hilts level 11

chicken and sweetcorn sandwich

apple

chicken, sweetcorn and sweet potato casserole

lager

13 st 6

6436 11

3 x 10 45kg pulley
3 x 10 45g lats pulldown
3 x 10 40kg upper back machine

39 35kg kneeling cable crunches

3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 10kg l/r dumbbell triceps extenions

pulled pork and 'slaw roll
banana

grazed at BP reception

lager and champagne

13 st 6

7526 11

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

sausage sandwich

roast chicken leg and new potatoes with pea and asparagus cream sauce

wine

13 st 7

9526 11

8:15am Bikram Balham (pass expires 16 December)

veg soup

chicken soup

jerk pork, sweet potato fries, coleslaw

lager and Guinness

13 st 9

83379

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

35 30kg kneeling cable crunches

tuna and cucumber sandwich
apple

chorizo, black pudding and bean stew with tortilla

wine

13 st 8

7 333 10

Bikram Balham after work (pass expires 16 December)

BLT roll

clementines

crisps

penguin bar

cheese omelette, salad and chips

wine

13 st 7

93459

27.5 mins recline bike hills level 11
machine kicked me off

BLT roll
Clementine

shepherd's pie

bread and butter pudding

wine

13 st 9

73519

3 x 10 50kg bench
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 x 10 20kg barbell curls

30 30kg kneeling cable crunches

BLT roll
apple

vegetable soup and garlic bread

Guinness

13 st 7

85337

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

cheese sandwich

bolognaise and garlic bread

clementines

wine

13 st 8

11 5446

3 x 10 45kg deadlifts (back hurts
3 x 10 30kg low row machine
3 x 10 40kg upper back machine

3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg cable pullovers

bacon roll

beef stew, mash and broccoli

apple pie and custard

spa bols

wine

13 st 11 (oops!)

93348

30 mins recline bike hils level 11

spag bols
sausage, chips and sweetcorn

wine
13 st 9

74369

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

all day brekkie sarnie
apple
fishcakes and tomato salad

wine
13 st 7

8418 10

Bikram at Balham after work - got an offer of 30 days unlimited for £45

pork and mushroom pie, mash and cabbage

sticky pudding

soup with a sausage and egg roll

wine

13 st 8

8646 10

30 mins recline bike hills level 11

sausage and tomato ketchup sandwich

apple

duck & fried rice

lager

13 st 8

87238

3 x 10 40kg incline bench
3 x 10 40kg chest press machine
3 x 10 10kg strict cable crossovers

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 x 10 15kg cable curls

30 35kg kneeling cable crunches

ham and cucumber sandwich

apple

mushroom omelette and chips

Guinness

13 st 8

76436

30 mins recline bike hills level 11

marmite on toast

ham and tomato sandwich

orange

Spanish pork stew with green pepper, potatoes and chorizo

wine

13 st 7

94368

3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 40kg upper back machine
no dead lifts as lower back hurts
3 x 10 18kg dumbbell pull overs

3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns

30 35kg kneeling cable crunches

sausage and bacon sandwich

roast pork, spuds, veg gravy

wine

13 st 9

93458

27.75 mins recline bike hills level 11

machine kicked me off

sausages, mushrooms, toms, fried egg and fried bread

lamb Madras and veg pilau

chicken pizza

lager

13 st 9 (fatty)

54575

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

3 x 10 35kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

lamb and aubergine stew
yoghurt
orange

French onion soup

cod, rice and chowder

wine, G&T, Guinness

13 st 5

54677

Bikram after work. Back hurts.

cheese and ham sandwich

orange

lamb and aubergine stew with brown rice.

wine

13 st 6

84488

30 mins recline bike hills level 11

cheese and onion sandwich
banana

pasta with prawns, veg and olives

Chocolate Choux Buns

wine

13 st 8

7556 10

3 x 10 10kg strict cable crossovers
3 x 10 30kg incline bench
3 x 10 20kg barbell curls
3 x 10 30kg recline bench
3 x 10 l/r 10kg concentration curls
30 35kg kneeling cable crunches
3 x 10 15kg cable curls

cheese and onion sandwich
banana

take away kebab

Guinness

13 st 7

87575

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

crab stick sandwich

banana

steak, chips, mushrooms, pepper sauce

wine

13 st 8

7756 10

3 x 10 40kg low row machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 8kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns
3 x 10 16kg dumbbell pull overs

30 35kg kneeling cable crunches

beef stew, mashed spuds, green veg

cream cake

chorizo and sweetcorn chowder with garlic bread

wine

13 st 7

8477

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

corned beef pie and mixed veg

wine

13 st 8

77368

3 x 10 60kg squats
3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine

3 x 10 10kg strict cable crossovers
3 x 10 50kg bench
limited ROM but a shoulder improvement
3 x 10 30kg recline bench

porridge with honey and yoghurt

cheese and tomato sandwich

apple

chicken, dhal, fried spuds and corgette

wine

13 st 7

65788

Bikram yoga after work. 1 left.

pork, potato, tomato and onion salad
apple

cream of leek and celery soup with garlic bread

wine

13 st 6

5566 10

16 mins recline bike hills level 11
machine kicked me off
14 mins recline bike hills level 11

porridge and honey

cheese and tomato sandwich

apple

corn on the cob

BBQ ribs, chicken and chips

wine

13 st 5

65477

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar skull crushers 7.5kg each end of plastic sleeved bar

3 x 10 l/r 10kg concentration curls

3 10 l/r 10kg triceps extenstions - I may have forgotten to do these

30 35kg kneeling cable crunches

3 x 10 17.5kg two hand cable curls

3 x 10 25kg triceps pushdowns

marmite on toast

cheese and tomato sandwich

orange

keema peas and rice

Guinness

13 st 6

76779

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

ham cheese and tomato sandwich
orange

cream of leak and celery soup

ham, cheese and tomato slice

wine

13 st 7

85588

3 x 10 60kg deadlifts
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

sausage sandwich
ham, cheese and tomato slice

wine
13 st 8

84558

10am Bikram in Wimbledon

home made beef pie

chicken with mushrooms, leeks, celery and cream

wine

13 st 8

776 10 7

30 mins recline bike hills level 11

sauteed beef and mushroom sandwich
banana

chicken dhansak, sag al00, rice

stouts and porters

13 st 7

87689

3 x 10 10kg strict cable crossovers
3 x 10 30kg recline bench
3 x 10 40kg bench
bleedin' shoulder
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 15kg two hand cable curls

cheese and onion sandwich
orange

Sri Lankan veg biriani

Guinness

13 st 8

967?5

30 mins recline bike hills level 11

cheese and onion sandwich
orange

breaded plaice, chips and peas

bananas foster

wine

13 st 9

77766

3 x 10 6kg l/r horizontal dumbbell external rotation

3 x 10 6kg l/r vertical dumbbell external rotation

3 x 10 6kg l/r lateral raise with internal rotation

trying to rehabilitate shoulder

3 x 10 60kg squats

3 x 10 150kg leg extensions

3 x 10 70kg leg adductor machine

cheese and onion sandwich

orange

shepherds pie

lager

13 st 7

87485

30 mins recline bike hills level 11

fried rice

chicken and chips

wine

13 st 8

89565

3 x 10 45kg pulley

3 x 10 45kg lats pulldown

3 x 10 60kg deadlifts

3 x 10 25kg triceps pushdowns

3 x 10 ez bar skull crushers 10kg each end of plastic sleeved bar

3 x 10 16kg two handed dumbell triceps extensions

30 35kg kneeling cable crunches

sausage sandwich

fried rice with dim sum

wine

13 st 8

9544

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

fajitas

pasta

wine and lager

13 st 9

8867

3 x 10 40kg incline bench bad right shoulder
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

cheese, ham and tomato sandwich

sliced banana and strawberries

pork vindaloo biriani

wine

13 st 8

69778

Bikram yoga after work. 3 left.

ham and tomato sandwich
apple

pork, chorizo, sweetcorn and new potato stew

wine

13 st 6

88778

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

cheese and tomato sandwich

apple

chicken wings

Singapore noodles

Tiger beer

13 st 8

79987

3 x 10 40 recline bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches
3 x 10 55kg pulldown machine
(forgot shoulders)

mushroom and spinach risotto

chicken with aubergine and olives in tomato sauce with cannellini beans

Guinness

13 st 7

98884

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

dhal and saag aloo

mushroom and spinach risotto

wine

13 st 9

976?8

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 20kg military press

30 32.5kg kneeling cable crunches
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns

beef stew and dumplings

wine

13 st 9

9684

30 mins recline bike hills level 11

vegetable soup
bacon sandwich
sag aloo, dhal and chicken

Guinness, brown ale and wine
13 st 9

7877

Bikram yoga after work. Paid for 5 class 30 day card.

ham and tomato sandwich

orange

chilli con carne and chips

wine

13 st 7

76687

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 2okg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon and avocado sandwich
banana

sausages, bacon, egg and chips

Guinness

13 st 7

87789

30 mins recline bike hills level 11
machine tried to kick me off towards the end but I gritted my teeth and ground it out at level 25 to the end.

spud and green pepper Spanish omelette with sweet chilli sauce
orange

sweet pepper and prawn pasta

mint chocolate ice cream

wine

13 st 8

87858

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley

3 x 10 45kg lats pulldown
3 x 10 2okg military press

3 x 10 strict ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

cheese tomato and basil sandwich

banana

Chinese pork fried rice

wine

13 st 8

97758

30 mins recline bike hills level 11

spud and green pepper Spanish omelette

orange

sausage, cream mustard, basil and pasta

wine

13 st 9

995 10

3 x 10 40kg bench
3 x 10 45kg pulley
3 x 10 55kg pulldown machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon roll

roast pork and spuds

wine

13 st 9

96747

30 mins recline bike hills level 11

pizza
curry

wine
13 st 9

6?677

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 2okg military press
30 32.5kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
10 40kg, 10 45kg, 10 55kg pulldown machine

ham sandwich
banana

risotto

wine

13 st 6

6 10 758

Bikram yoga Wimbledon

ham and mustard sandwich

grapes

hunter's chicken and borlotti beans

wine

13 st 6

88678

30 mins recline bike hills level 11

cheese and roast med veg sandwich
grapes

burger, chips, coleslaw

no booze

13 st 8

88746

3 x 10 10kg strict cable crossovers
3 x 10 40kg low row machine
3 x 10 45kg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 8.15kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

spicy lentil soup with crust of bread

chicken, pea and egg fried rice

Guinness

13 st 8

11 12 555

30 mins recline bike hills level 11

bacon and tomato sandwich
grapes

duck and sweet pepper braised in spiced mango juice with rice

wine

13 st 11

12 12 549

3 x 10 10kg strict cable crossovers
3 x 10 45kg lats pulldowns
3 x 10 40kg low row machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

felt very tired

marmite on toast

mixed veg Sambar

venison and mushroom casserole with mashed potato

Guinness and wine

13 st 12

10 11 458

30 mins recline bike hills level 11

cheese omelet and chips

buffet at party

lager

13 st 10

8 10 357

3 x 10 40kg pecs machine (something must be done about right shoulder)
3 x 10 shoulder press machine
3 x 10 45 kg lats pulldown
3 x 10 40kg low row machine
3 x 10 ex bar preacher curls 10kg on each end of plastic sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg strict triceps pushdowns

ham and mustard sandwich
apple
Yo sushi

lager and wine
13 st 8

79477

Bikram Wimbledon after work - 2 left to be used by 10/10

ham and mustard sandwich

apple

Irish stew

wine

13 st 7

11 8469

30 mins recline bike hills level 11

brie and bacon sarnie
apple

take away fish and chips

no booze

13 st 11

9 12 767

more than three hours in the dentist's chair ate up both my training time and inclination so "thrown a day off by life".

Irish Stew

Guinness

13 st 9

10 11 344

10 40kg 10 45kg 10 50kg bench press (nursing right shoulder)
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg curls
30 35kg kneeling cable crunches
3 x 10 25kg rop4 triceps pushdowns
10 45kg 10 50kg 10 55kg pulldown machine

marmalade on toast

brie and bacon sarnie

apple

thai curry and rice

wine

13 st 10

10 ?665

27 mins recline bike hills level 11
machine kicked me off

sausage sandwich

bacon sandwich
roast beef Sunday lunch
chilli and egg bread

lager and wine
13 st 10

10 7546

paintballing

pizza

prawn pasta

wine

13 st 10

8937

3 x 10 40kg bench press (nursing right shoulder)
3 x 10 30kg t-bar row using barbell
3 x 10 45kg lats pulldowns
3 x 10 20kg front squat
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

chicken and cucumber sandwich

apple

cucumber soup

Penne Puttanesca

wine

13 st 8

79764

Bikram Wimbledon after work - 3 left

porridge and honey

tomato soup

salmon and cucumber sandwich

orange

chicken, chips and beans

wine

13 st 7

98745

30 mins recline bike hills level 11

salmon and cucumber sarnie
orange

salad

Hawaiian pizza

no booze

13 st 9

12 10 435

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

mushroom soup

salmon and cucumber sarnie

orange

tandoori broccoli and cauliflower

lamb biryani

Guinness

13 st 12

8 11 456

30 mins recline bike hills level 11

sausage sandwich
orange

prawn and pea risotto

wine

13 st 8

89756

3 x 10 45kg pec machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

sausage and bacon sarnies

Guinness and wine

13 st 8

96557

30 mins recline bike hills level 11

sausage, beans and chips

lager

13 st 9

10 8446

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
30 30kg kneeling cable crunches
3 x 10 15kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 45kg lats pulldowns
3 x 10 25kg triceps pushdowns

Scotch egg

ham and tomato sandwich

orange

oxtail and carrot casserole with mashed potatoes

no booze

13 st 10

99966

Bikram Wimbledon after work - 4 left

marmite on toast

ham and tomato sandwich

orange

vegetable soup and scotch egg

no booze

13 st 9

99767

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

Marmite on toast
ham sandwich
orange

steak and mushroom sandwich

no booze

13 st 9

10 12 847

22.5 mins recline bike hills level 11

stopped as a precaution as I felt sick and Ben is off school with vomiting attacks

no food

Guinness

13 st 10

9 12 ?36

3 x 10 10kg strict cable crossovers
30 30kg kneeling cable crunches
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns

mozzarella and roasted pepper sarnie
nectarine

duck and sweet pepper red Thai curry and rice

wine

13 st 9

11 11 746

30 mins recline bike hills level 11

marmite on toast
jerk chicken and salsa
roast duck and spuds in an orange sauce

lager and wine
13 st 11

11 9558

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 15g press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

cheese and salsa sandwich

assorted chinese

lagers

13 st 11

8 11 788

Bikram after work 5 left

mozzarella and roasted pepper sarnie
nectarine

lamb steak, rice, guacamole, salsa

wine

13 st 8

10 9556

30 mins recline bike hills level 11

mozzarella and roasted pepper sarnie

nectarine

oxtail and carrot casserole with mashed potatoes

wine

13 st 10

12 855

123 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 15g press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

avocado and bacon sarnie

plum

avocado and carrot soup

chicken, bacon and olive pasta

wine

13 st 12

10 9845

30 mins recline bike hills level 11

assorted cheese and egg sarnie triple pack

Sri Lankan veg biriani

Guinness

13 st 10

10 13 937

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

tuna salad roll

corned beef hash and peas

wine

13 st 10

12 10 665

Richmond to Windsor bike ride

beans on toast

burger and chips

lager

13 st 12

10 97

cycled to Wimbledon for Bikram

bacon, beans and chips

veg and lamb curry and rice

lager and wine

13 st 10

10 10 7

130 30kg, 10 40kg, 10 50kg bench press (nursing shoulder)
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

BBQ pork sandwich

plums

Irish stew

beer

13 st 10

10 975

30 mins recline bike hills level 11

pate on toast
plums

ribs, chips, corn on the cob

wine

13 st 10

13 11 ?5

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

marmite on toast
blue cheese and mango chtuney sandwich
apple
liver, mashed spuds and peas

wine
13 st 13

13 11 666

22.5 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off

apple
banana

steak, chips, mushrooms, pepper sauce

lager, Guinness and wine

13 st 13

12 11 765

16kg kettlebell workout in Cardiff

? 13 10 53

White Water Rafting in Cardiff

?10 865

16kg Kettlebell workout in Cardiff

? 11 10 74

6:30am Bikram yoga at Wimbledon - 1 left

leek soup and cheese roll

banana

who knows what I ate and drank in Cardiff last night? I am writing this the afternoon before in London

no scales on tour

11 11 964

30 mins recline bike hills level 11

KFC Zinger burger

chicken and vegetable pie

wine

13 st 11

9 11 ?35

3 x 10 40kg pecs machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 20kg military press
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

bacon and blue cheese roll

banana

chicken, ribs, peas and chips

wine

13 st 9

10 12 ?65

30 mins recline bike hills level 11

Sainsbury's triple chicken sandwich

cheese omelette, roast toms and chips

chocolate bar

lager

13 st 10

10 13 ?35

3 x 10 35kg incline press machine
(Had to use the horizontal handles as the vertical hurt my right shoulder)
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
30 30kg kneeling cable crunches
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns

cheese and tomato pitta

apple

pork and peppers in oyster sauce with noodles

lager

13 st 10

11 12 ?35

10am Bikram Wimbledon - 2 left

sausages, tomatoes, pitta

jerk chicken, chips and mushrooms

lager and stout

13 st 11

11 12 ?52

30 mins recline bike hills level 11

sausage sandwich
buffalo steak, garlic mushrooms and chips

lager and wine
13 st 11

8 11 62

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
30 30kg kneeling cable crunches
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns

salmon, cream cheese and cucumber pitta
sausage pitta

lager and Guinness
13 st 8

10 11 714

Bikram

salmon, cream cheese and cucumber bagel
banana

cheese omelette and chips with salad

wine

13 st 10

11 11 642

30 mins recline bike hills level 11

marmite on toast
salmon, cream cheese and cucumber bagel
apple

egg, lentil and spinack curry with brown rice

wine

13 st 11

11 12 325

3 x 10 12.5kg other machinecable crossovers
3 x 10 15kg press behind neck
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg barbell curls

salmon, cream cheese and cucumber bagel

banana

scallops and bacon on bubble & squeak with red wine vinaigrette

toasted cheese sandwich

wine and lager

13 st 11

11 12 533

30 mins recline bike hills level 11

Pizza Hut

chicken, spinach, tomato and potato curry with naan

crunchie

wine and Guinness

13 st 11

11 13 863

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldowns
2 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

roast pork Sunday dinner

cream cheese bagel

lager and wine

13 st 11

11 11 57

30 mins recline bike hills level 11

Pizza Hut
chicken with pasta in sweet pepper sauce

wine and lager
13 st 11

8 11 633

6:30am Bikram Wimbledon - 4 left

cheese and cucumber sandwich

peach

kebab

lager and wine

13 st 8

9 10 852

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
2 x 15 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

ham and cucumber sandwich

pear

cake
corn on the cob

sausages, chips and peas

wine

13 st 9

10 10 753

6:30am Bikram Wimbledon - 5 left

ham and tomato sarnie

apple

sweet potato and spinach curry on a naan

wine and lager

13 st 10

9 10 753

30 mins recline bike hills level 11

honey and cinnamon porridge

chorizo and feta roll

apple

dim sum and veg fried rice

marmite on toast

wine

13 st 9

10 10 643

3 x 10 50kg pulley
3 x 10 45kg lats pulldowns
3 x 10 12.5kg strict cable crossovers
3 x 10 10kg press behind neck
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
2 x 15 ez bar preacher curls 6.25kg each end of metal sleeved bar

beef and tomato roll
clementines

prawn and roasted veg pasta

wine

13 st 10

10 12 536

7pm Bikram Balham

roast beef Sunday Lunch

wine

13 st 10

13 11 63

Bomber decided to stay on after AbbeyFest so thrown a day off by life

lamb burger and coleslaw

chicken wings and calzone

lager and wine

13 st 13

11 10 672

28 mins recline bike hills level 11
machine kicked me off

chicken leg and rice in spicy tomato sauce
kebab

lager and wine
13 st 11

13 10 7

3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 15kg press behind neck
3 x 10 12.5kg "other machine" cable crossovers
30 30kg kneeling cable crunches
3 x 10 22.5kg triceps pushdowns
30 ez bar preacher curls 5kg each end of metal sleeved bar

tandoori chicken with saag dhal

clementines

chicken curry and rice

lager and wine

13 st 13

13 98

Bikram Wimbledon (6 left)

bacon rolls
buffet
tandoori chicken, spinach dhal, pulao rice

Mars bar

wine

13 st 13

? 10 ?

30 mins recline bike hills level 11

egg salad sarnie and apple for lunch.

Off to Wales for funeral after work

No scales in Wales

14 11

30 mins recline bike hills level 11
shoulder is hurting - taking ibuprofen

BLT

chicken, sweet potato and onion with a spinach and tomato sauce

wine

14 st

14 ?5

30 mins recline bike hills level 11
shoulder is hurting - taking ibuprofen

bacon rolls

Sunday lunch

roast peppers filled with tomato and feta

wine

14 st

??7

Day of rest at Cardiff

plenty grub

plenty booze

no scales in Wales

??7

30 mins recline bike hills level 11

shoulder is hurting

BLT and apple

off down the M4

sure there is food and booze at the end of it

no scales in Wales

10 8 10

6:30am Bikram Balham

sushi

roast peppers filled with tomato and feta

Guinness and wine

13 st 10

12 87

28 mins recline bike hills level 11
machine kicked me off
2 mins glaring at bike

chicken, sweetcorn and mayo roll
banana
chorizo eggs with scallops on garlic and parsley flat bread

wine
13 st 12

14 8 10

3 x 10 60kg deadlifts
3 x 10 ez bar preacher curls 6.25kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 8.75kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg strict triceps pressdowns

Cheese roll

sushi

chicken, spinach, olive and tomato sauce with pasta

wine

14 st

13 8723

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

cheese and onion roll

veg and chicken fried rice

wine

13 st 13

13 8733

10 5kg leg press

10 10kg leg press

10 20kg leg press

10 30kg leg press

10 40kg leg press

10 50kg leg press

10 60kg leg press

10 70kg leg press

10 80kg leg press

10 90kg leg press

10 100kg leg press

10 110kg leg press

10 120kg leg press

10 130kg leg press

10 140kg leg press

10 150kg leg press

10 160kg leg press

10 170kg leg press

10 180kg leg press

10 190kg leg press

.... that is as high as the machine goes

chicken and chips

lager and Guineess

13 st 13

12 8632

Bikram Wimbledon at noon

Cheese on toast

Irish Stew

wine

13 st 12

10 9632

Too busy to do any exercise or indeed to eat any food.

Not too busy to drink lager at AbbeyFest.

13 st 10

12 11 633

30 mins recline bike hills level 11



cheese on toast
sausage sandwich
orange
stir fry pork, veg and noodles

wine
13 st 12

15 11 7 3 1

10 x 40kg deadlifts

9 x 45kg deadlifts

8 x 50kg deadlifts

7 x 55kg deadlifts

5 x 60kg deadlifts

4 x 65kg deadlifts

3 x 70kg deadlifts

2 x 75kg deadlifts

1 x 80kg deadlifts

sausage sandwich

orange

pizza

lager

14 st 1

13 8711

30 mins recline bike hills level 11

sausage sandwich
orange
Cajun chicken and pasta

wine

13 st 13

14 10 10 5 2

2 x 10 20kg bench

2 x 10 25kg bench

2 x 10 30kg bench

2 x 10 35kg bench

2 x 10 40kg bench

2 x 10 45kg bench

rubbish curls as arm is still hurting

chicken sarnie

BLT

apple

buffalo and Stilton pie with chips

wine

14 st

14 7743

30 mins recline bike hills level 11

beans on toast

chicken roast dinner

thai curry

wine

14 st

14 673

Didn't get out of bed until 10:30 so no exercise opportunities presented themselves.

bacon, egg, beans toast

dim sum and beef in oyster sauce

glass or two of wine

14 st

12 753

500m swimming

chicken sarnies

wine and lager

13 st 12

12 8741

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats
3 x 10 70kg squats

sausage sandwich
banana

sausage, chips and salad

lager and wine

13 st 12

13 964 -2

6:30am Bikram Wimbledon - 8 left

BK bacon double cheeseburger

Dim sun and fried rice

wine and lager

13 st 13

14 955-1

30 mins recline bike hills level 11

all day brekkie roll of my own design
apple

salmon, garlic mushrooms. saute spuds

banana

wine

14 st

15 10 3 5 -3

10 x 30kg deadlifts

9 x 40kg deadlifts

8 x 50kg deadlifts

7 x 60kg deadlifts

6 x 70kg deadlifts

5 x 80kg deadlifts

4 x 80kg deadlifts

3 x 80kg deadlifts

2 x 80kg deadlifts

1 x 80kg deadlifts

BLT wrap

apple

chilli con carne and chips

wine

14 st 1

15 10 47 -2

Cycled to 5pm Wimbledon Bikram

Sardines on toast

soup

Jerk chicken with rice 'n peas

wine

14 st 1

15 935-1

30 mins recline bike hills level 11

Vietnamese food

lager and wine

14st 1

12 844-2

3 x 10 10kg squat/press behind neck combo

3 x 10 30kg bench
3 x 10 40kg bench
3 x 15 50kg bench

chicken/chorizo/mayo/salad roll
orange

corned beef hash

lager

13 st 12

12 96?-1

30 mins recline bike hills level 11

prawn Caesar salad wrap
cherries

chicken, chips and salad

wine and lager

13 st 12

14 8751

3 x 10 10kg squats
3 x 10 10kg press behind neck
3 x 10 20kg squats
3 x 10 40kg squats
3 x 10 60kg squats

beef, fried onion, tomato and horseradish roll
cake
orange

corned beef hash and sweetcorn (Actifry less than ideal for hash)

wine

14 st 0

13 883-2

500m swimming

beef, fried onion, tomato and horseradish roll
cake
orange

risotto

chocolate

wine

13 st 13

13 11 74 -2

3 x 10 10kg squats
3 x 10 15kg press behind neck
3 x 10 20kg squats
3 x 10 40kg squats
3 x 10 60kg squats

beef, fried onion, tomato and mustard roll

orange

tuna and sweetcorn pasta

crisps

wine

13 st 13

14 974 -2

30 mins recline bike hills level 11

bacon and egg sandwich
Brazilian Sunday lunch
ham and tomato roll

lager & Brazilian cocktails
14 st

14 684 -3

3 x 10 10kg squats

3 x 10 20 kg bench

3 x 10 30 kg bench

3 x 10 4okg bench

3 x 10 40kg deadlift

3 x 10 15kg military press

left over curry

tuna pasta

wine and beer

14 st

12 874 -3

500m swimming

all day brekkie sarnie
apple
Thai turkey, red pepper and spud curry with rice

wine
13 st 12

13 7340

30 mins recline bike hills level 11

tuna salad baguette

jerk chicken and salad and Spanish tortilla

lager, Guinness and wine

13 st 13

14 9740

3 x 10 10kg squats
3 x 10 10kg bench
3 x 10 20kg bench
3 x 10 30kg bench
3 x 10 35kg bench
10, 6, 5 40kg bench

ham bagel
peach
meatballs in tomato and green pepper sauce with spagehetti

wine and lager
14 st

13 11 7 00

500m swimming

ham and salad bagel

blueberries, yogurt and honey

cod, chorizo, yellow pepper and tomato with garlic bread

wine

13 st 13

15 9721

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

chicken and salad

melon

ham and chips

wine

14 st 1

16 ?27 -1

Bikram Yoga

sweetcorn fritters with bacon and maple syrup

ham omelette, chips and salad

wine

14 st 2 (hmmmm)

15 7530

30 mins recline bike hills level 11

curry and chips

lager and Guinness
14 st 1

14 842 -1

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

ham wrap
melon

fried chicken and mushroom rice

chocolates

wine

14 stone

12 964 -1

30 mins recline bike hills level 11

but that is level 11 for an age that is one year more than last time

ham wrap

cherries

melon and ham

patatas bravas

cannellini beans chorizo in red wine

red wine

13 st 12

14 885 -1

3 x 10 10kg military press
3 x 10 25kg military press
3 x 10 20kg military press
3 x 10 45kg military press
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

(shoulder hurts this morning after all that pressing)

Khichdi
ham, cucumber and mustard wrap
orange

ribs, chips and sweetcorn

Toblerone

wine

14 st

13 10 10 3 -1

500m swimming

tuna and mayo wrap
orange

tandoori fish, actifry sag aloo, raita, pulau rice

Toblerone

wine

13 st 13

12 10 10 3 -1

3 x 10 10kg deadlifts
3 x 10 20kg deadlifts
3 x 10 30kg deadlifts
3 x 10 40kg deadlifts
3 x 10 50kg deadlifts

sausage and egg wrap
orange

fish pie

Toblerone

wine

13 st 12

13 9 10 0 -2

A day off exercise.

I weigh 13 st 13 which means I have put on over a stone over the last four years.

?7810

R&R in Cardiff

?9631

500m swimming

no food journal, scales, or owning up to booze consumption on tour.

11 8532

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

chicken salad wrap

orange

chorizo and chicken in chilli/tomato sauce with a Spanish omolette

wine

13 st 11

14 8542

500m swim

asparagus risotto

blueberries, yoghurt and honey

pasta, prawns,roast veg sauce

no booze

14 st

12 10 664

3 x 10 10kg bench
3 x 10 20kg bench
3 x 10 30kg bench
3 x 10 40kg bench
3 x 10 60kg squats

chicken, mushroom and olives with a tomato sauce and mashed potatoes
carrot and coriander soup with garlic bread

wine
13 st 12

12 11 741

500m swimming

blueberries in yoghurt with honey
all day breakfast sandwich
apple

asparagus risotto

Guinness and wine

13 st 12

13 8743

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

started on 60s but got a back twinge and thought better of it

marmite on toast
cheese and tomato sarnie

roast lamb boulangerie

wine

13 st 13

15 10 682

500m swimming

Khichdi

carrot and coriander soup

sausage, mash and Sauerkraut

lager

14 st 1

14 10 653

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

ham and cucumber sandwich
blueberries in yoghurt

tuna and sweetcorn pasta

wine

14 st

12 10 653

500m swimming

ham and cucumber sandwich
blueberries in yoghurt

chickpea and aubergine curry and rice

Mars bar

wine

13 st 12

14 8750

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

BLT
banana

corned beef hash and sweetcorn

wine

14 st

13 10 11 6 2

500m swimming

BLT

banana

moussaka and garlic bread

wine

13 st 13

12 12 8 4 1

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

foam rolling

marmite on toast
cheese, tomato and cucumber sandwich
banana
moussaka and salad

wine
13 st 12

15 10 85

30 mins recline bike hills level 11

blt

Sunday lunch

thai curry

lager and wine

14 st 1 (hello)

14 10 85

3 x 10 10kg squats

3 x 10 20kg squats

3 x 10 30kg squats

3 x 10 40kg squats

3 x 10 50kg squats

foam rolling

marmite on toast

pasta and prawns

soup and bread

wine and lager

14 stone

14 11 8 5

500m swimming

ham and egg roll

cod Florentine and veg

apple

liver, bacon, mash and onion gravy

wine

14 st

11 976

Day off.

cheese and pickle sarnie

tangerine

chicken, spuds, peas, gravy

Guinness and wine

13 st 11

11 9 12 8

6:30 am Bikram

30 Day Challenge Complete!

quiche

tangerine

roast veg pizza

no booze

13 st 11

11 11 77

6:30am Bikram

quiche

tangerine

Afghan food

lager and Guinness

13 st 11

11 12 10 3

8:15 am Bikram

ham and tomato quiche

steak, mushrooms and chips

Guinness

13 st 11

14 977

8:15am Bikram

Khichdi and half a naan

all day breakfast sandwich

curry and rice

lager and Guinness

14 stone

12 875

afetrnoon Bikram

bacon and egg sandwich

fish pie

wine

13 st 12

10 976

6:30 am Bikram - didn't make it to the end

KFC burger

meatballs and green pepper with spaghetti

mango yoghurt

wine

13 st 10

10 10 87

Bikram after work

honey on toast

ham and mustard wrap

tangerine

thai curry and rice

wine

13 st 10

14 9 11

6:30 am Bikram

sausage and mash

melon

ribs in BBQ sauce with chips and sweetcorm

Crunchie dessert

no booze

14 stone

10 11 9

6:30 am Bikram

cheese and pickle wrap

banana

sausage and chickpea stew

Guinness, lager and wine

13 st 10

11 12 7

Bikram after work

chicken, bacon, mayo wrap

melon

mushroom and chorizo risotto

wine

13 st 11

14 15 96

7pm Bikram

Bacon and eggs on toast

roast pork belly with mashed spuds, peas and gravy

carrot and coriander soup with naan

wine

14 stone

14 12 87

8:15 am Bikram

prawn and veg pasta

barbecue

lager

14 st

12 976

Bikram after work


hash and fried egg
chicken Caesar salad wrap
chicken, chips and salad

wine
13 st 12

12 887

6 am Bikram

chicken and pea rice salad

corned beef hash and sweetcorn

wine

13 st 12

12 986

6am Bikram

cheese and pickle baguette

lamb chops, minted mashed potatoes, improvised tomato, onion and red wine sauce

red wine

13 st 12

12 10 7

6am Bikram

corned beef and tomato sandwich
orange

red Thai pork and green bean curry with a naan

Guiness and wine

13 st 12

• fit as a feather
• light as an ox
• strong as a fiddle

13 12 7

7pm Bikram

corned beef and tomato sandwich

apple

curried pork chop and rice

Guinness and wine

13 st 13

15 13 55

lunchtime Bikram

Full English breakfast including chips

Roast Chicken Sunday dinner

pear

chocolates

wine

14 st 1 (Blimey)

foot appears to be on the mend this morning which is as well considering the extra weight it needs to carry round.

13 11 8?

8:15 Bikram

chicken tikka wrap

corned beef, peas and noodles

onion bhaji, chicken dhansak, sag aloo, pulao rice

lager

13 st 13

11 974

Bikram after work

I think I have gout in my left big toe

chicken/mayo/salad baguette

jerk pork chop, spud wedges and sweetcorn

coupla glasses of white

13 st 11

12 10 45

lunchtime Bikram session

BBQ pork and salad wrap
pear

pizza

Guiness

13 st 12

12 967

worked through back and foot pain at 6:30am Bikram.

What an advert I am for it!

cheese and onion baguette

pear

onion bhaji
curry and rice

Guinness
13 st 12

12 11 ?

Worked through back pain at 6:30am Bikram

ham and mustard wrap

ate in Chinatown

wine and lager

13 st 12

12 12 ?

Hurt my back in Bikram - just like last year.

ham and mustard wrap

pear

red Thai fish and aubergine curry with rice

wine

13 st 12

14 13 73

3pm Bikram

fried mushrooms on a paratha

prawn Caesar salad wrap

roast lamb Sunday dinner

apple crumble and custard

wine and Guinness

14 stone

13 9?4

morning Bikram - altogether too much after doing it yesterday after work and having a few drinks in the evening

smoothie

chicken soup and garlic bread

dinner in Italian restaurant

wine and stout

13 st 13

how can I be five pounds heavier than yesterday?

8 11 6 4

Bikram after work

tuna salad wrap

roast chicken and chips with salad

crisps

wine

13 st 8

12 964

pm Bikram

bacon sarnie

veg biriani

banana

prawn and roasted veg pasta

apple crumble

no booze

13 st 12

10 956

6:30 am Bikram

banana and strawberry smoothie

bacon and mayo in a pitta

banana

vegetable biriani

Murphy's Stout

13 st 10

9957

6:30 am Bikram at Balham

steak, chips, pepper sauce

creme egg

wine

13 st 8

13 ?55

An almost unprecedented four days off exercise with working on the Royal Wedding and then the Bomber's rugby tournament stretching over a long weekend.

12 12 5 7

500m swim

chicken, bacon and mayo sandwich

orange

cod, mushy peas, chorizo

left over pasta

wine

13 st 12

11 12 5 7

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

egg mayo sandwich

orange

prawn pasta

wine

13 st 11

13 13 ? 6

300m swimming (resting elbow from weights).

Meant to do 500 but felt a bit sick.

five or ten mins in sauna

bacon and tomato ketchup sandwich

orange

chicken, veg, rice stir fry

Guinness

13 st 13

10 11 7 4

6pm yoga at Virgin

tuna and seetcorn pitta

apple

chicken with chorizo and peppers served with saute potatoes

more Easter eggs

wine

13 st 10

11 ?44

30 mins recline bike hills level 11

sausage and tortilla

Easter Eggs

Roast pork Sunday dinner

lager and wine

13 st 11

11 11 6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 5kg each end of metal sleeved sleeved bar

3 x 10 25kg strict triceps pressdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

I need to leave the weights alone until my right elbow sorts itself out.

toad in the hole with carrots and gravy

chicken, almond, and carrot korma with chapatis

lager and wine

13 st 11

11 10 75

30 mins recline bike hills level 11

sardine sandwich
apple
tortilla

wine
13 st 11

11 864

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 25kg strict triceps pressdowns

bacon and tomato ketchup sandwich
kiwi fruit

prawn and pepper cream sauce with pasta

wine

13 st 11

12 11 6 6

30 mins recline bike hills level 11

cheese and tomato sandwich

banana

pizza

chorizo and pea fried rice

Guinness and lager

13 st 12

8 11 4 ?

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 25kg strict triceps pressdowns

tuna and mayo sandwich
pear

almond and yoghurt chicken curry with rice

wine

13 st 8

11 11 3 7

yoga

tuna mayo sandwich

orange

Italian pork and cannellini bean casserole with garlic bread

Cadbury's Caramel

wine

13 st 11

11 ?34

30 mins recline bike hills level 11

marmalade on toast
scotch egg

Barbecue food

Barbecue booze

13 st 11

9 10 5 6

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg press neck
3 x 10 20kg barbell curls
3 x 10 25kg strict triceps pressdowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

prawn and spinach pasta

fish and chips

Guinness and lager

13 st 9

7 10 4 5

30 mins recline bike hills level 11

tomato and ham sandwich
orange

lamb and mushrooms in oyster sauce with pea fried rice

creme egg

Guinness and wine

13 st 7

8835

Gasman to the house in the morning, lunchtime engagement and meetings, then Bomber duties in the evening, so the first day off exercise for a while. Maybe that is no bad thing with my right elbow playing up.

katsu fish curry with rise, a salad and miso soup

prawn and spinach pasta

apple crumble and custard

wine

13 st 8

8 10 4 4

3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (right elbow hurts)
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 40kg bench press
3 x 10 50kg lats pulldown
3 x 10 25kg military press
30 30kg kneeling cable crunches

ham and tomato sandwich
orange

tandoori chicken, naan and dry veg curry

wine

13 st 8

8 12 56

30 mins recline bike hills level 11

cheese and ham sandwich
orange

carrot soup and garlic bread

creme egg

Guinness and wine

13 st 8

11 12 5 7

Yoga at Virgin 6pm

tortilla

ham and cheese sandwich

mango

tandoori chicken and saag agloo

wine

13 st 11

11 11 56

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

tortilla

chinese take away

lager and wine

13 st 11

8914

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar (right elbow hurts)
3 x 10 5kg each end of plastic sleeved skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

spinach scrambled egg on toast

burgers and buffet and birthday cake

wine and lager

13 st 8

11 11 2 5

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

Left over fried rice for breakfast

Cornish pasty

banana

Honey and mustard chicken with mashed spuds, carrots and gravy

vodka and orange

wine

13 st 11

9 10 5 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (tried 15kg and failed)
3 x 10 10kg triceps extensions
3 x 10 40kg crunch machine

cheese and pickle sandwich
orange

Char sui ribs and fried vegetable rice

wine

13 st 9

8 11 4

30 mins recline bike hills level 11

cheese and tomato sandwich

orange

bolognese cottage pie

Guinness

13 st 6

8 11 4

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldown
3 x 10 20kg barbell press behind neck
3 x 10 40kg crunch machine

ham and tomato sandwich
orange
spuds, chicken, tomato

wine and lager

13 st 8

9?04

9 mins recline bike hills level 11
machine kicked me off
21 mins recline bike hills level 11

ham and tomato sandwich

orange

lasagne

wine

13 st 9

11 ?22

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell press behind neck
3 x 10 12kg dumbell triceps extension
3 x 10 20kg press behind neck

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

cheese and tomato sandwich

sausages with saute potatoes and mushrooms in a cream sauce

wine

13 st 11

9?22

30 mins recline bike hills level 11

full English Breakfast
chicken and cauliflower curry with naan

lager and wine
13 st 9

7 11 1 3

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 25kg strict triceps pressdowns
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg bench press
3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 20kg press behind neck

ham sandwich
melon
cream of onion and thyme soup with a chorizo roll

wine
13 st 7

7 10 3 4

30 mins recline bike hills level 11

roast green and red pepper and chorizo roll
melon

take away pizza

no booze

13 st 7

8935

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 50kg pulley
3 x 10 25kg strict triceps pushdowns
3 x 10 40kg crunch machine

roast green and red pepper roll
melon
chilli con carne and rice

wine and lager
13 st 8

9871

30 mins recline bike hills level 11

home grown attempt at a vada pav
melon

chilli con carne and garlic bread

wine

13 st 9

7 10 3 4

6pm yoga @ Virgin Merton Abbey

sushi

sausage pasta with mustard and basil

wine

13 st 7

8916

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg dumbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

roast beef Sunday dinner
massaman curry powered by the left overs of the above (I will be doing that again)

wine
13 st 8

11 826

30 mins recline bike hills level 11

pancakes with lemon and sugar

brioche

bangers and mash with onion gravy

no booze

13 st 11

10 9 1 6 11

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell press behind neck
3 x 10 50kg pulley
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crishers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 35kg kneeling rope pull downs

chicken, bacon, lettuce, mayo sandwich
apple

chicken, mushroom and cheese pasta bake

wine

13 st 10

9 10 1 3

13.5 mins recline bike hills level 11
machine kicked me off
16.5 mins recline bike hills level 11

chicken, bacon and salad sandwich

apple

fish and chips

no booze

13 st 9

10 715

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

bacon and salad roll

apple

shepherd's pie

Guinness

13 st 10

8715

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

cheese, cucumber and mayo roll
apple

cottage pie

wine

13 st 8

9936

Yoga - 7:30pm South Wimbledon

cheese, cucumber and mayo roll

apple

duck, lettuce, oyster sauce and noodles

wine

13 st 9

10 938

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 120kg barbell curls
3 x 10 25kg strict posture triceps pushdowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stir fry rice, veg, bacon
roast duck and spuds in marmalade sauce
apple crumble and custard

Guinness and wine
13 st 10

9 ? -1 3

30 mins recline bike hills level 11

corned beef hash
banana
tapas

lager and wine
13 st 9

8 ? -1 5

3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 25kg strict posture triceps pushdowns
3 x 10 10kg overhead squat

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

weetabix
chicken, bacon, salad and mayo roll
banana
chicken, mushroom and spinach lasagne

wine
13 st 8

10 ? -1 4

30 mins recline bike hills level 11

sausage and tomato roll
banana

corned beef hash an sweetcorn

Guinness

13 st 10

8?04

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg overhead squat

feta, mayo, pesto, lettuce, tomato roll
melon

steak and ale pie with courgette

Guiness and wine

13 st 8

10 ?31

30 mins recline bike hills level 11

KFC Zinger burger
sausages and onion gravy on spud and celeriac mash

wine
13 st 10

6??2

Yoga at VA Wimbledon

feta, mayo, pesto, lettuce, tomato ciabatta

melon

cottage pie and fried courgettes

wine

13 st 6

7??3

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg barbell curls
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

roast lamb breast. spud and celeriac gratin, veg

lasagne and salad

wine

13 st 7

8804

30 mins recline bike hills level 11

melon and ham

sugar and lemon pancakes

lasagne and salad

rice pudding

no booze

13 st 8

7814

3 x 10 20kg press
3 x 10 50kg pulley behind neck
3 x 10 50kg lats pull downs
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 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

side twists

ham sarnie
orange
roast squash and veggies

lager and wine
13 st 7

9 ? -1 3

30 mins recline bike hills level 11

ham and cucumber sandwich
orange

corned beef hash and sweetcorn

no booze

13 st 9

9 8 -3 5

3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
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 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

honey on toast
tuna and cucumber sandwich
orange

chorizo and black pudding risotto

nuts

wine

13 st 9

8 8 -1 4

30 mins recline bike hills level 11

tuna/mayo sandwich
orange
fried egg, black pudd, beans and saute spuds

Guinness
13 st 8

9604

Yoga at SW Virgin Active

honey on toast

all day brekkie sarnie

apple

haleem, mushroom bhaji, naan

wine

13 st 9

9 8 3 1

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stretching: assorted

sausages, mushrooms, toast

bangers, mash, gravy veg

wine

13 st 9

9 5 -3

30 mins recline bike hills level 11

half spinal twists

haleem and veg
tapas

lager and wine
13 st 9

10 6 -2

3 x 10 25kg overhead presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

3 x 10 crunches
3 x 10 16kg kettlebell goblet squat

chicken salad sandwich

apple

haleem with veg and sauteed spuds

apples

wine

13 st 10

8 6 -4

30 mins recline bike hills level 11

courgette and spud frittata
apple

lasagne

wine

13 st 8

9 6 -3

Note to self: If you have meetings all day and are going out in the evening you won't get your exercise in unless you do it before work.

courgette and spud frittata

apple

chilli con carne and garlic bread

lager

13 st 9

7 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg Arnold presses
3 x 10 10kg l/r triceps extensions

3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chilli con carne in baked spud

apple

lager and wine

13 st 7

7 8 -1 4

Yoga at South Wimbledon

pork with veggie rice

red Thai courgette and pork curry with rice

wine

13 st 7

7 8 -5 1

30 mins recline bike hills level 11

standing quad stretches
new upright hip openers
kneeling stretch

roast pork and spuds

wine

13 st 7

10 4 -4 5

No booze yesterday but no exercise either as I was travelling back from Bulgaria.

13 st 10

skidoo

Six days on the skis. What can I say? Life is good.

? 5 -2 8

With any luck I am on the slopes this morning after a day of travelling yesterday.

5 7 -4 9

30 mins recline bike hills level 11

standing quad stretches
new upright hip openers


tuna mayo roll
mango
totilla with a tomato and olive sauce

wine
13 st 5

6 7 -3 9

3 x 10 25kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldowns
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises


chicken roll
mango
corned beef hash and sweetcorn


wine
13 st 6

8 7 -3 6

Dynamic Yoga

carrot and orange soup
Indian veg and ham rice with mango chutney

roast chick and Boulangère potatoes

wine

13 st 8

679

26 mins recline bike hills level 11
machine kicked me off

standing quad stretches
new upright hip openers
kneeling stretch

veg and ham rice

mango

take away kebab

Guinness

13 st 6

7?68

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pulldowns
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham, olive, dried tom and mayo pasta salad

fishcakes, carrot and orange soup

wine

13 st 7

86?7

Yoga at Virgin Active South Wimbledon

egg and bacon sarnie

roast duck and spuds with orange sauce

wine

13 st 8

8 6 -7 10

21 mins recline bike hills level 11
machine kicked me off
9 mins recline bike hills level 11

standing quad stretches
new upright hip openers
seated twists

corned beef hash and fried egg
dhansak, saag aloo, and pulao rice

lager
13 st 8

6 4 -6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg barbell shoulder presses
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crushers
3 x 10 50kg lats pulldowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham and mustard sandwich

orange

pea and ham pasta

wine

13 st 7

7 6 -4 6

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

standing quad stretches
new upright hip openers
seated twists

ham sandwich
apple

corned beef hash and sweetcorn

wine

13 st 7

6 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers
3 x 10 20kg Olympic overhead squats

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

bacon and tomato ketchup sarnie
banana (that's enough bananas, ed.)
green Thai chicken and aubergine curry with rice

stout and lager

13 st 6

7 5 -5 7

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

standing quad stretches (both hands grab foot)
new upright hip openers

all day breakfast sandiwch
banana
sausages in an onion and tomato sauce with garlic bread

wine
13 st 7

7 7 -5 5

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

all day breakfast sandiwch
banana

green Thai chicken and aubergine curry with rice

wine

13 st 7

8 10 -4 8

standing quad stretches (both hands grab foot)
new upright hip openers

30 mins recline bike hills level 11

bacon egg and toast
Brazilian feast
carrot soup and garlic bread

all sorts of exotic booze
13 st 8

10 ? -5 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

corned beef hash and fried egg
chicken soup and garlic bread
pizza

wine

pizza

7 5 -5 8

30 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and bacon sandwich
apple

carrot soup

roast chicken and boulangere potatoes

wine

13 st 7

4 5 -3 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and chorizo sandwich

banana

corned beef hash and sweetcorn

wine

13 st 4

6 7 -1 8

Didn't think I would get time to visit the gym yesterday, then when the opportunity arose I had left my kit at home; thus nada.

Welsh rarebit
chick dhansak and rice

Stout and Guinness
13 st 6

4 6 -4 10

30 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

chorizo and sun dried tomato sandwich

apple

dhansak

crisps

creme egg

wine

13 st 4

7 7 -5 9

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg l/r strict triceps press downs
3 x 10 20kg barbell curls

standing quad stretches (both hands grab foot)

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

egg and anchovy sandwich

apple

shepherds pie

lager and wine

13 st 7

7 7 -5 10

Yoga at Virgin Active South Wimbledon

chocolate weetabix

soup and sandwich

shepherd's pie

wine and lager

13 st 7

8 5 -5 10

26 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11

new upright hip openers
standing quad stretches (both hands grab foot)

lager, Guinness and wine
calamari
steak and chips

13 st 8

6 5 -5 9

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 8kg l/r triceps extensions
3 x 10 20kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 20kg barbell curls

new upright hip openers


tuna in bread roll
apple
corned beef hash

wine
13 st 6

Cornish Times

Work, Guinness, Jethro show first half, interlude Newcastle Brown, Jethro show second half, post show Newcastle Brown until stop tap, back to the old homestead, Box of Stella bottles shared with Steve The Bike, Salsicca sec fried in extra virgin olive oil and some expresso laced with sambuca.
No time for my scheduled 2 miler I am afraid.
Jethro was really excellent by the way !

5 7 -3 7

16.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11
machine kicked me off

so I only did 29 minutes and forgot to do any stretching

cheese sarnie

lager and wine

13 st 5

Recline no cycle

Recline rather than cycle thus not providing any machine with even a glimpse of an opportunity to kick me off !

6 6 -2 8

I was very busy all day yesterday and out in the evening so I didn't get an opportunity to train. Theoretically I was going to go at six thirty in the morning but that didn't happen.

tuna and cucumber sarnie

pork korma and veggie rice

Porter and wine

13 st 6

7 8 -3 10

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 45kg chest press machine
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

cheese 'n onion sandwich
banana
pork korma and veg rice

lager and wine
13 st 7

2 mile

The IAAF no longer keeps official world records for this distance; they are called world best instead.
I suspect the titleholder will not yet be quaking in his spikes.
Donned the shorts and daps at the end of the working day and took to the road from the office itself which was, I suspect, easier than getting home then summoning up the gusto to get back in the car to get to the gym.

Somnolence

As required.

7 8 -3 11

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

ham and mustard sandwich
apple
chicken, mushroom and cream pasta

wine
13 st 7

Nil

I was supposed to do 25-30 minutes of light exercise. Exhaustion prevailed and I ended up doing no real exercise other than taking the girls for a walk with Den to see his horses.

8 5 0 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

roast beef Sunday lunch

curried remains of Sunday lunch with rice

lager and wine

13 st 8

burning the candle

3.22Km at 8 in the morning, jaunt to Cardiff and back, party till 3am.

8 7 -2 8

30 mins recline bike hills level 11


hoi sin ribs and fried rice
chcken dhansak, sag aloo, and pilau rice


lager and wine
13 st 8

Luxardo Sambuca Dei Cesari

Scheduled and welcome rest. For rest I mean lazy bodily abuse with food and booze. Can't let the body think anything radical has changed simply because I have taken it running twice !
Nourishing ruby at the Zafran, washed down with two bottles of white, a box of Stella while I flamed the chiminea, all topped off with espresso cafe corretto compliments of my christmas pressie Dolce Gusto machine and the good people of Luxardo in Italy !
It did in fact hurt quite a bit in the morning !

66,-1,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

ham and mustard sandwich
orange
carrot and corainder soup, naan and chicken wings

wine
13 st 6

6,4,-1,11

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

tuna sandwich
orange
corned beef hash and sweetcorn

wine
13 st 6

One and a Half Syndrome..

Characterised by a unilateral lesion of the paramedian pontine reticular formation.
I had a lazy eye when I was a child - it appears that the syndrome is spreading ?
2.4 Km again last night.

Genesis 2:2

I rested on both the first and third day. Then again my goal is quite a bit easier to achieve !

551,10

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new prone hip openers
tuna sandwich
orange

pizza

lager and wine

13 st 5

Once Again

One and a half miles.
I cursed when the weather did, in fact, permit !

4408

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

tuna sandwich

apple

salmon and broccoli pasta

wine

13 st 4

660,10

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 15kg strict bilateral cable crossovers
3 x 10 10kg dumbbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 35 kg assist pull ups

pasty
vegetable soup

1 glass wine
13 st 6