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