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