?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