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