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