12-?832?

30 mins recline bike hills level 11

carrot, apple, celery and tomato juice
BLT baguette
Chicken, chips, smoked sausage and coleslaw

no booze
13 st 12

11-9757-12

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 ab wheel rollouts

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5g straight leg cable deadlift/hinges

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

Chicken and veg noodles
Paella

Lager and wine
13 st 11

12-13-857-10

30 mins recline bike hills level 11

corned beef hash
pork and spinach and rice 'n peas
calamari
liver and mashed potatoes

lager and wine
13 st 12

13-13-?1?-10

noon Bikram: 10 session card finished

carrot, apple, celery and ginger juice
jerk pork chop, rice 'n peas with coleslaw
corned beef hash and sweetcorn

wine
13 st 13

14-922?7

No exercise on Boxing Day

Cornish pasty
jerk pork chop, rice 'n peas
chocolates

wine
14 st

????4?

Thrown a day off by Christmas

10-922?7

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg recline bench press
3 x 10 40kg pecs machine

30 30g kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 12kg l/r preacher dumbbell curls

Mango juice
tuna and sweetcorn pasta salad
Steak, chips and mushrooms

wine
13 st 10

10-506-10

8 am Bikram 1 left
(stiff after intervals yesterday)

Mango juice
refried pork and rice
spinach and ricotta pizza

wine and lager
13 st 10

11-5158

treadmill intervals

Bacon sarnie
Jamaican chicken patty
chicken dhansak, sag aloo, pulao rice

wine
13 st 11

?5159

Dashed to Wales and thus, thrown a day off by life

apple, carrot and celery juice
pork and rice
fish and chips

wine
no scales on tour

10-9519

30 mins recline bike hills level 11

ploughman's baguette
BLT and veg soup

wine
13 st 10

10-94208

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5g straight leg cable deadlift/hinges

30 ab wheel rollouts

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

mango juice
club sandwich style roll
take away kebab

Winter Warmer and Guinness
13 st 10

894106

28.5 mins recline bike hills level 11
machine kicked me off

apple, carrot, celery and tomato juice
steak, fried onion and salad sandwich
red Thai chicken and green bean curry with rice
chocolate flake

wine
13 st 8

10-74106

30 30g kneeling cable crunches

3 x 10 40kg pecs machine
3 x 10 35kg incline press machine

30 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls

3 x 10 40kg bench machine
2 x 15 10kg l/r barbell curls

apple, carrot, celery and tomato juice
club sandwich style roll
steak sandwich and vegetable soup

lager
13 st 10

972124

beep test at kids' rugby training

apple, celery and tomato juice
roast pork, mashed potato and green beans
chicken and chips

wine
13 st 9

772(-1)48

10am Bikram 2 left

melon and pineapple juice
kfc zinger burger
kids party nibbles

wine
13 st 7

11-65139

3 x 10 60kg pulldown machine
3 x 10 60kg vertical traction machine
3 x 10 60kg pulley

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 ez bar triceps extension 5kg each end of metal sleeved bar

melon and pineapple juice
bacon, carrot and lettuce fried rice
carrot and parsnip soup
moules frites
sticky toffee pudding

wine and lager
13 st 11

886549

30 mins recline bike hills level 11

pork and sweet potato soup
salmon and cucumber sarnie
banana
BLT baguette

wine
13 st 8

10-8437-10

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 ab wheel rollouts

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5g straight leg cable deadlift/hinges

3 x 10 4kg l/r dumbbell shoulder rotation variations
3 x 10 25kg military press

pork and celeriac soup
pastrami, gherkin, cheddar, mayo and mustard sarnie
bolognaise and celeriac chips

Guinness
13 st 10

10-93248

30 mins recline bike hills level 11

melon and pineapple juice
chicken and bacon club sarnie
spag bols

wine
13 st 10

10-54328

3 x 10 50kg bench
3 x 10 40kg pecs machine
3 x 10 35kg incline press machine

30 30g kneeling cable crunches

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 10kg l/r concentration curls

carrot, celery and tomato juice
all day brekky bagel
salmon with kale couscous

lager and wine
13 st 10

87436-10

treadmill intervals

banana, blueberry and honey smoothie
bacon, eggs, beans, bagel
pork and celeriac stew
cashew nuts

wine
13 st 8

97444-10

10am Bikram 3 left

banana, blueberry and honey smoothie
bacon, eggs, beans, bagel
mushroom. pork and rice

lager and wine
13 st 9

98564-10

3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine
3 x 10 60kg pulley

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension
3 x 10 30kg cable pullovers

left wrist hurting

banana, blueberry and honey smoothie
cheese, roast green pepper and pesto bagel
salmon, creamed sprouts, sweet potato chips

wine
13 st 9

964259

30 mins recline bike hills level 11

carrot, apple, melon and celery juice
chicken, rice and broccoli
beef and veg pie

wine
13 st 9

984177

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 27.5g straight leg cable deadlift/hinges
30 30kg kneeling cable crunches

3 x 10 25kg military press
3 x 10 35kg leg adductor (good girl) machine (pin 4)

3 x 10 6kg l/r horizontal dumbbell external rotation

carrot, apple, melon and celery juice
chicken, rice and broccoli
beef stew

Winter Warmer and Guinness
13 st 9

983067

30 mins recline bike hills level 11

carrot, apple, melon and celery juice
cheese and chorizo roll
take away kebab

Guinness and wine
13 st 9

11-81359

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 40kg pecs machine

30 27.5g kneeling cable crunches
3 x 10 20kg cable curls

3 x 10 12kg l/r preacher dumbbell curls

apple, carrot, parsnip, chard and ginger juice
pork shoulder roll
cheese and shallot omolette with chips

stout and wine
13 st 11

11-54329

treadmill intervals

parsnip, apple and celery juice
bacon and Swiss chard risotto

wine
13 st 11

865238

10am Bikram 4 left

celery and wine juice (morning shame)
cheeseburger
prawn and veg pasta

Guinness and wine
13 st 8

965159

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 10kg l/r dumbbell triceps extension

apple, celery, clementine and carrot juice
steak and fried onion soft roll
salt fish bubble 'n squeak with chorizo in red wine

wine
13 st 9

10-6436-11

12 mins recline bike hills level 11
machine kicked me off
18 mins recline bike hills level 11

carrot and clementine juice
steak sandwich with lettuce
chicken, chorizo and squash casserole

wine
13 st 10

10-7526-11

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 30g straight leg cable deadlift/hinges

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation variations
3 x 10 30kg military press

carrot and clementine juice
steak sandwich
chicken, spud, kale and salsa casserole

Guinness and wine
13 st 10

10-9526-11

30 mins recline bike hills level 11

carrot, tomato, swede and mango juice
salmon and cucumber salad sarnie
banana
Broccoli Romano soup and a steak sandwich

lager and wine
13 st 10

10-83379

3 x 10 50kg bench
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 30g kneeling cable crunches

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
10 15kg, 10 17.5kg, 10 30kg cable curls

carrot, celery and tomato juice
chorizo and lettuce wrap
root veg, chorizo and cheese

wine and stout
13 st 10

10-7333-10

treadmill intervals

carrot, celery and tomato juice
pork, greens and noodles in an oriental broth
home made pasty

wine
13 st 10

993459

8am Bikram 5 left

apple and celery juice
sausages and savoury rice
Mexican food

lager and wine
13 st 9

10-73519

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 25kg abdominal crunch machine

3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 14kg l/r dumbbell triceps extension

mango juice
chorizo and mayo bagel
jambalaya

wine
13 st 10

895337

30 mins recline bike hills level 11

apple, celery, tomato, carrot and ginger juice
tuna and sweetcorn bagel
sausage, mushrooms, bubble & squeak

lager and wine
13 st 8

7-11-5446

3 x 10 20kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 30g straight leg deadlifts

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation variations
3 x 10 30kg military press

apple, celery, tomato, carrot and ginger juice
tuna and sweetcorn bagel
milky way

Winter Warmer
13 st 7

993348

30 mins recline bike hills level 11

banana and honey smoothie
tuna and sweetcorn bagel
veg and prawn pasta

wine
13 st 9

10-74369

3 x 10 40kg pecs machine
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 30g kneeling cable crunches

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls

banana and honey smoothie
ham and cheese "pizza" wrap
Oriental duck, noodle and kale soup

88418-10

Treadmill intervals

banana and honey smoothie
roast duck, spuds and kale

wine
13 st 8

12-8646-10

Bikram yoga 6 left

celery and tomato juice
pork and broccoli romano curry wrap
pork and broccoli romano curry and rice

lager and wine
13 st 12

11-87238

30 mins recline bike hills level 11

pear, carrot and celery juice
ham and cheese "pizza" wrap
pork and broccoli romano curry

wine
13 st 11

12-76436

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 25kg abdominal crunch machine

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

carrot, celery and pear juice
sushi
chicken and veg casserole with couscous and baked beans

lager and wine
13 st 12

884368

30 mins recline bike hills level 11

carrot, celery and pear juice
chicken and bacon mayo roll
chicken and veg casserole with couscous

wine
13 st 8

10-93458

3 x 10 20kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 30g straight leg cable deadlift/hinges

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

beetroot, carrot, celery and apple juice
turkey feast sandwich
breaded chicken on fried rice with lemon sauce

wine
13 st 10

10-54575

30 mins recline bike hills level 11

beetroot, carrot, celery and apple juice
bacon roll
cinnamon lamb steaks with rice and kale

lager and wine
13 st 10

10-54677

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine
3 x 10 50kg bench

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 12kg l/r preacher dumbbell curls

beetroot, apple and celery juice
cheese burger
beef stew and crusty bread
chicken wings and chips

wine
13 st 10

10-84488

Treadmill intervals

melon, apple and beetroot juice
Nachos & chicken wings
Prawn & veg pasta

Wine
13 st 10

10-7556-10

2 x 10 55kg, 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 25kg abdominal crunch machine

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

melon and banana smoothie
sausage and brown sauce in a wholemeal roll
Lamb, chips and mushrooms

10-87575

30 mins recline bike hills level 11

melon and banana smoothie
sausage and tomato baguette
chicken and broccoli in oyster sauce with fried rice

lager and wine
13 st 10

10-7556-10

3 x 10 20kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 25kg straight leg deadlift

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

pineapple, banana and mango juice
chicken, bacon, lettuce and tomato sandwich
roast toms. jerk pork, rice 'n peas

Guinness
13 st 10

98477?

30 mins recline bike hills level 11

pineapple, celery, carrot and cucumber juice
lasagne
vegetable soup and a cheese roll

wine
13 st 9

11-77368

3 x 10 50kg bench
3 x 10 35kg incline press machine
3 x 10 12.5kg strict cable crossovers

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 12kg l/r preacher dumbbell curls

pineapple, apple, celery and cucumber juice
bacon, tomato and basil soft roll
butternut squash, cabbage and bacon

wine and stout
13 st 11

12-65788

Bikram yoga 7 left

apple, celery, carrot and ginger juice
bacon cabbage and noodles
chicken escalopes. chips and a tomato and basil sauce

wine
13 st 12

10-5566-10

30 mins treadmill intervals

Carrot, apple and celery juice
bacon double cheeseburger
veg pakora
fish curry and rice

lager
13 st 10 - 5lb up on last year and no progress from 2007!

965477

3 x 10 55kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

carrot and apple juice
tuna and sweetcorn sandwich
Duck sausage, mash and broccoli

Wine
13st 9

876779

30 mins recline bike hills level 11

V8 juice
Red Leicester and cucumber in a soft wholemeal roll
jerk pork with salsa, rice 'n peas

wine
13 st 9

10-85588

legs and shoulders at Virgin Cardiff.

13 st 10

?84558

30 mins recline bike Virgin Cardiff

?776-10-7

Chest and arms at Virgin Cardiff

?87669

Travelling

8967?5

Bikram 8 left

V8 juice
chcken and chips
Lasagne & salad

Wine
13 st 8

877766

30 mins recline bike hills level 11
struggled on the 13 minute hill again though

V8 veg juice
BBQ chicken baguette
prawn and veg pasta

wine
13 st 8

10-87485

3 x 10 55kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 30kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns

V8 veg juice
beef and cabbage curry with rice and dhal
cheese and bacon baguette

wine and lager
13 st 10

11-89565

30 mins recline bike hills level 11

celery and orange juice
cheese roll
beef and cabbage curry with rice and dhal

wine
13 st 11

99544

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 70kg leg adductor (bad girl) machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 20kg hang clean and press

apple, carrot and celery juice
cheese bap
beef and cabbage curry with rice

lager and wine
13 st 9

98867

4 mins at 6km/hr walk
5x "as much of the next minute as I could manage at 18km/hr then 3 min at 6"
1 min at 18 then 5 mins 6km/hr warm down

celery, apple and tomato juice
sausage in a soft bap
tuna chowder

stout and wine
13 st 9

969778

Bikram Wimbledon 3pm. New six month ten class card: 9 left

apple and celery juice
sausage, mushrooms and rice
pork, bean and kale casserole

wine
13 st 9

988778

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine
3 x 10 35kg pecs machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls


carrot, celery and apple juice
sausage and egg bread roll
jerk pork, rice 'n peas with slaw and greens

lager and wine
13 st 9

879987

30 mins recline bike hills level 11

apple, cucumber and carrot juice
ham salad roll
steak, chips, mushrooms, aioli

wine
13 st 8

998884

3 x 10 55kg pulley
3 x 10 55kg pulldown machine
3 x 10 55kg upper back machine

30 30kg abdominal crunch machine

3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 10kg l/r dumbbell triceps extension

carrot, cucumber and ginger juice
sausage, egg and mayo bagel
prawn and vegetable pasta

wine
13 st 9

8976?8

30 mins recline bike hills level 11
struggled on the 13 minute hill though

carrot and celery juice
Stilton and bacon bagel
cheese omolette, chips and salad

wine
13 st 8

10-9684

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg adductor (bad girl) machine

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

apple, cucumber and celery juice
brie and strawberry jam in a soft roll
broccoli and chorizo soup with a bread roll and salad

Guinness and wine
13 st 10

10-7877

30 mins recline bike hills level 11

BLT bap
Romanesco broccoli and prawn Thai red curry with saute spuds and salad

lager and wine
13 st 10

?76687

3 x 10 35kg incline press machine
3 x 10 35kg pecs machine
3 x 10 12.5kg strict cable crossovers

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
3 x 10 l/r 14kg concentration curls

lemon chicken and fried rice
cottage pie, broccoli and cauliflower

wine
forgot to weigh myself

11-87789

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

Can't remember what I ate or drank and in a rush sorry.

797958

3 x 10 55kg pulley
3 x 10 55kg pulldown machine
3 x 10 55kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

apple and tomato juice
chicken and bacon mayo bap
Onion bhaji
Mushroom and spud curry

Wine
13 st 7

997758

12 mins recline bike hills level 11
machine kicked me off
18 mins recline bike hills level 11

pineapple and banana smoothie
courgette frittata in a soft roll
chicken, spuds, broccoli and gravy

lager and wine
13 st 9

10-995-10

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

3 x 10 37.5kg rotary calf machine

2nd day with a bad knee

carrot and tomato juice
sausage and brown sauce in a seeded bap
courgette frittata and saute new spuds

Guinness and wine
13 st 10

11-9647

30 mins recline bike hills level 11

pineapple and banana smoothie
pizza hut buffet
chicken, green pepper and courgette

lager
13 st 11

13-6?677

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 12kg dumbbell curls


pineapple and banana smoothie
chicken jambalaya and sweetcorn
keema saag and fries

wine and lager
13 st 13

11-6-10-758

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

pineapple and banana smoothie
tuna and sweetcorn rolls
roast chicken dinner

wine
13 st 11

11-88678

8am Bikram 0 left

carrot, apple and celery juice
flingish breakfast
chicken jambalaya

Guinness and wine
13 st 11

11-99746

3 x 10 50kg pulley
3 x 10 55kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

carrot, apple and celery juice
cheese and ham sub roll
salmoon, patas bravas and chorizo

wine
13 st 11

10-11-12-555

30 mins recline bike hills level 11

carrot, apple and celery juice
BLT
chicken dhansak, pilao rice and cauliflower bhaji

no booze
13 st 10

12-12-12-549

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 160kg leg press machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

carrot, apple and celery juice
cheese and spring onion sarnie
chicken, ribs, sweetcorn and chips

wine
13 st 12

12-10-11-458

30 mins recline bike hills level 11

pineapple and melon juice
cheese and spring onion sarnie
cheese and onion omelette with chips

Guinness
13 st 12

10-8-10-357

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pectorals machine
3 x 10 40kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 l/r 12kg dumbbell curls
3 x 10 20kg barbell curls
3 x 10 12kg l/r preacher dumbbell curls

pineapple and melon juice
cheese and spring onion sarnie
lamb, red pepper, mushroom and spud stew with green salad mayo roll

lager
13 st 10

12-79477

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

pineapple and melon juice
cheese and spring onion sandwich
chicken curry pie

wine and Guinness
13 st 12

11-11-8469

8am Bikram 1 left

Mango juice
Bacon, egg, toms & toast
chicken and squash Thai curry with rice

Guinness and wine
13 st 11

10-9-12-767

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

carrot, apple and celery juice
bolognaise in a bap
Mushroom omelette and chips

Lager
13 st 10

10-10-11-344

30 mins recline bike hills level 11

carrot, apple, cucumber and tomato juice
bolognaise in a bap
chicken, chorizo and chickpea casserole

wine
13 st 10

10-10-665

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

carrot, apple, cucumber and tomato juice
prawn and cream cheese soft white bap
chicken fried rice

Guinness
13 st 10

11-10-7546

30 mins recline bike hills level 11

melon and pineapple juice
mushroom pate and roast tomato roll
lasagne
kit kat

wine
13 st 11

11-8937?

3 x 10 50kg bench press
3 x 10 40kg incline press machine
3 x 10 40kg pectorals machine

30 30kg kneeling cable crunches

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
3 x 10 l/r 7.5 kg cable curls

mango juice
mushroom pate and roast tomato rolls
Irish stew
carrot and coriander soup

lager and wine
13 st 11

10-79764

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

melon and pineapple juice
fennel risotto
Irish stew

wine
13 st 10

11-98745

8am Bikram 2 left

melon and pineapple juice
lamb abd coleslaw roll
turkey and green bean curry with rice

lager and wine
13 st 11

10-12-10-435

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

carrot and tomato juice
cheese bean burger
ham, chips and coleslaw

wine
13 st 10

98-11-456

27.5 mins recline bike hills level 11
machine kicked me off

apple, cucumber and tomato juice
tuna and sweetcorn pasta
jerk chicken, 'slaw, rice 'n peas

lager and wine
13 st 9

889756

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 70kg leg abductor (bad girl) machine
3 x 10 4kg l/r horizontal dumbbell external rotation

3 x 10 35kg leg adductor (good girl) machine
3 x 10 25kg military press

30 27.5kg kneeling cable crunches

cucumber, tomato and apple juice
cheese, ham and lettuce roll
tuna and sweetcorn pasta

wine
13 st 8

11-96557

30 mins recline bike hills level 11

carrot, cucumber and pineapple juice
cheese and cucumber bread roll
Irish stew

lager and wine
13 st 11

8-10-8446

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine
3 xz 10 50kg bench press

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 12kg dumbbell preacher curls

melon and pineapple juice
spinach dhal
pork and sweetcorn chowder
penguin biscuits

lager and wine
13 st 8

10-99966

27.5 mins recline bike hills level 11
machine kicked me off

melon and pineapple juice
cheese burger
roast pork and spuds with veg

wine
13 st 10

11-99767

8am Bikram 3 left

banana
prawns in sweet pepper sauce with spaghetti
burgers at a barbecue

wine
13 st 11

11-10-12-847

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

banana and strawberry smoothie
chickpeas with bacon and chorizo
steak, spinach, saute spuds

wine
13 st 11

99-12-?36

30 mins recline bike hills level 11

banana and strawberry smoothie
bacon and tomato ketchup roll
chicken and veg curry with rice

lager and wine
13 st 9

11-11-11-746

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 30kg kneeling cable crunches

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 20kg hang clean and press

chorizo tortilla
paella
salmon with green beans, tomatoes and rice
cheese roll

wine
13 st 11

11-11-9558

30 mins recline bike hills level 11

carrot, celery and tomato juice
cheese and onion bread roll
take away kebab

lager
13 st 11

11-8-11-788

3 x 10 12.5kg strict cable crossovers
3 xz 10 50kg bench press
3 x 10 35kg incline press machine

30 30kg kneeling cable crunches

3 x 10 25kg barbell curls
3 x 10 l/r 10kg dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

carrot, celery and tomato juice
cheese, tomato and mayo roll
creamy pork with mushrooms and squash plus sauteed potatoes
chorizo tortilla

lager and wine
13 st 11

11-10-9556

30 mins recline bike hills level 11

carrot and tomato juice
paella
cheese roll

wine
13 st 11

11-11-855

10am Bikram Wimbledon 4 left

pineapple and melon juice
creamy pork with mushrooms and squash plus rice
cheese roll

wine
13 st 11

11-10-9845

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

carrot, cucumber and tomato juice
burger, chips and salad
veg curry and rice
bacon roll

lager and wine
13 st 11

10-10-13-937

29 mins recline bike hills level 11
machine kicked me off

melon and pineapple juice
BLT bap
Massaman curry and rice

lager and wine
13 st 9

10-12-10-665

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 30kg kneeling cable crunches

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

melon and pineapple juice
Massaman curry
fish pie

lager and wine
13 st 10

8-10-9775

11 mins recline bike hills level 11
machine kicked me off
19 mins recline bike hills level 11

melon and pineapple juice
chicken, chard, courgette pasta bake with mascarpone
chocolates and crisps (the cornerstone of a nutritious dinner)

wine
13 st 8

11-10-10-7??

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 25kg barbell curls
3 x 10 l/r 10kg dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

veg soup
chicken, veg and fried rice
chicken, chard, courgette pasta bake with mascarpone

wine and lager
13 st 11

10-10-975

Richmond to Windsor bike ride

chocolate brownie
bacon roll
duck, veg and fried rice

lager and wine
13 st 10

9-13-11-?5

8am Bikram Wimbledon 5 left

mango juice
lamb and runner beans in oyster sauce with noodles
roast chicken, chard mash and sweetcorn

wine
13 st 9

9-13-11-666

30 mins recline bike hills level 11

mango juice
cheese and mayo wrap
cheese omelet, sautee spuds, roast toms

wine
13 st 9

11-12-11-765

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 9kg l/r dumbbell triceps extension

carrot, celery, tomato and ginger juice
Cornish pasty
Scotch egg
spaghetti Carbonara

wine
13 st 11

11-?-13-10-53

30 mins recline bike hills level 11

carrot, celery and ginger juice
keema (lamb) cabbage and rice wrap with salad
chicken dhansak, sag aloo, pulao rice

lager
13 st 11

10-?-10-865

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 16kg kettlebell goblet squat

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 20kg hang clean and press

melon and pineapple juice
jerk pork and 'slaw wrap
keema (lamb) cabbage and rice

wine
13 st 10

9?-11-10-74

30 mins recline bike hills level 11

pineapple and melon juice with a hint of ginger
hoisin duck and salad wrap
steak, sauteed spuds, tomato, mushroom, salad
jerk pork and 'slaw

wine and lager
13 st 9

10-11-11-964

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

pineapple and melon juice
roast pork and cracking in a bap
herk chicken and 'slaw

lager and wine
13 st 10

12-9-11-?35

10am Bikram Wimbledon 6 left

chicken curry and naan
steak, tomatoes, mushroom, sauteed new spuds
fudge

lager and wine
13 st 12

10-10-12-?65

30 mins recline bike hills level 11

beetroot and carrot juice
BLT
chicken curry and rice

lager
13 st 10

8-10-13-?35

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns
3 x 10 27.5kg cable pullovers

3 x 10 27.5g kneeling cable crunches

beetroot, apple, carrot and ginger juice
tuna and salad baguette
new spuds, sweetcorm and gammon

lager and wine
13 st 8

10-11-12-?35

30 mins recline bike hills level 11

beetroot, apple, carrot and ginger juice
chicken couscous
lamb with tender-stem broccoli and oyster sauce, plus fried rice

no booze
13 st 10

12-11-12-?52

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 16kg kettlebell goblet squat

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation

beetroot, apple, carrot and ginger juice
cauliflower soup
steak, chips, tomato and mushroom
chocolate fudge cake
chicken, mushrooms, tomatoes and rice

wine
13 st 12

11-8-11-625

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

plum, and banana smoothie
ploughman's sarnie
spaghetti carbonara
salmon and saute potatoes

lager and wine
13 st 11

9-10-11-714

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbbell preacher curls
3 x 10 20kg barbell curls

plum, banana and honey smoothie
barbecue

lager and wine
13 st 9

10-11-11-642

8am Bikram Wimbledon 7 left

pork pie
courgette, basil and lemon risotto

lager and wine
13 st 10

8-11-12-325

30 mins recline bike hills level 11

celery, melon and ginger juice
cheese and onion baguette
take away kebab

lager and wine
13 st 8

12-11-12-533

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

melon and celery juice
fruit and nut savoury couscous
takeaway Chinese after movies

wine
13 st 12

9-11-13-863

27.5 mins recline bike hills level 11
machine kicked me off

melon and celery juice
ham and salad wrap
salmon, Charlotte potatoes and tomatoes

lager and wine
13 st 9

11,11,11,572

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation

melon, pear, cucumber and ginger juice
ham and salad wrap
chicken with carrots and oyster sauce on noodles

wine
13 st 11

98,11,633

30 mins recline bike hills level 11

apple, cucumber and celery juice
sausage and salad in a bread roll
mushroom korma and rice

lager and wine
13 st 9

12,9,10,852

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 12kg dumbbell curls

strawberry, banana and honey smoothie
roast chicken dinner
chicken and mangetout curry and rice

lager
13 st 12

11,10,10,753

8am Bikram Wimbledon 8 left

sweetcorn fritters, bacon and maple syrup
sausage casserole and garlic bread

wine
13 st 11

99,10,753

30 mins recline bike hills level 11

apple, cucumber and ginger juice
Liver, bacon, cucumber, spring onion, sesame noodle salad
Mushroom soup
Prawn pasta

Guinness, lager and wine
13 st 9

10,10,10,643

3 x 10 50kg pulley
3 x 10 50kg lats machine
3 x 10 22kg l/r dumbbell rows


3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

apple, ginger, carrot and cucumber juice
corn on the cob and chicken soup
sushi
fish and chips

wine
13 st 10

11,10,12,536

30 mins recline bike hills level 11

pineapple and melon juice
fruit and nut savoury couscous
liver, bacon, onion gravy, spuds, carrots

lager and wine
13 st 11

9,13,11,633

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine


3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 12kg l/r lateral raise with internal rotation

30 30kg kneeling cable crunches

apple, pineapple and melon juice
chorizo and rocket sandiwch
small brie and strawberry jam wrap
tomato, rocket and pesto soup

wine
13 st 9

11,11,10,672

11 mins recline bike hills level 11
machine kicked me off
19 mins recline bike hills level 11

apple, melon and pineapple juice
chorizo and rocket wrap
courgette lasagne

lager and wine
13 st 11

11,13,10,63?

Bikram 10 am - 9 left

pineapple, apple and melon juice
ranchos huevos
haddock on fennel and spring onions with courgette rice

lager and wine
13 st 11

9,13,9872

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 12kg dumbbell curls

onion omelette
beef and carrots in red wine with roasted Charlotte potatoes

wine
13 st 9

9?,10,7?3

30 mins recline bike hills level 11

ginger, apple and celery juice
tuna and sweetcorn sandwich
kebab

lager and wine
13 st 9

11,14,11,??3

3 x 10 50kg pulley
3 x 10 35kg upper back machine
3 x 10 50kg lats machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

apple, ginger, carrot and celery juice
tuna and sweetcorn sandwich
Spanish tortilla with hot sauce
red Thai lamb and green bean curry with rice

lager
13 st 11

10,14,?5

30 mins recline bike hills level 11

apple, orange, carrot and celery juice
tuna and sweetcorn sandwich
chorizo with mushrooms, Spanish omelette

lager and wine
13 st 10

13,????-1

3 x 10 16kg kettlebell goblet squat
3 x 8 okg l/r kettlebell bottoms-up press

3 x 10 60kg leg adductor(good girl) machine
3 x 10 20kg straight leg deadlift

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 12kg l/r lateral raise with internal rotation

30 30kg kneeling cable crunches

ginger, apple, celery and carrot juice
tuna and sweetcorn sandwich
Feijoada, rice and orange segments

wine
13 st 13 (a stone heavier than 2007)

10,??7

30 mins recline bike hills level 11

ginger, apple, celery and carrot juice
Bombay egg wrap
Spanish style fried potatoes, onions, tomatoes, pork and chorizo

wine and lager
13 st 10

10,10,8,10,?3

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 12kg dumbbell curls

strawberry and banana smoothie
bolognese in puff pastry
barbecue

wine
13 st 10

11,12,87

30 mins recline bike hills level 11

carrot and apple juice
turkey dhansak, sag aloo, pulau rice

wine
13 st 11

12,14,8,10

Back and triceps Virgin Cardiff

http://triathblog.blogspot.co.uk/2011/07/14-8-10.html

?,13,8723

Cycling at Virgin Cardiff

http://triathblog.blogspot.co.uk/2011/07/13-8723.html

?,13,8733

Legs and shoulders

http://triathblog.blogspot.co.uk/2011/07/13-8733.html

?,12,8632

Virgin cycle in Cardiff

http://triathblog.blogspot.co.uk/2011/07/12-8632.html

?,10,9632

Chest and biceps

http://triathblog.blogspot.co.uk/2011/07/10-9632.html

?,12,11,633

Cycle Virgin Cardiff

http://triathblog.blogspot.co.uk/2011/07/12-11-633.html

?,15,11,731

Back and triceps
http://triathblog.blogspot.co.uk/2011/07/15-11-7-3-1.html

8,13,8711

30 mins recline bike hills level 11

apples
chicken and tomato wrap
kebab

lager
13 st 8

9,14,10,19,52

3 x 10 16kg goblet squat
3 x 10 70kg leg adductor (good girl) machine ho ho 
3 x 10 35kg leg adductor (bad girl) machine very satirical

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 20kg military press

apple and cucumber juice
2 small chicken wraps
pork pie

lager and wine
13 st 9

8,14,773

30 mins recline bike hills level 11

cucumber and tomato juice
egg mayo and spring onion roll
roast chicken thighs with sticky carrots, flat noodles and white wine sauce

wine
13 st 8

11,14,673

3 x 10 40kg bench
3 x 10 40kg incline press machine
3 x 10 35kg pecs machine

3 x 10 l/r 10kg dumbbell curls
3 x 10 20kg barbell curls
3 x 10 15kg cable curls

(protecting bad back)


conrnish pasty
breaded fish, Spaniish omelette, fresh tomato and chorizo sauce

wine
13 st 11

10,12,753

30 mins recline bike hills level 11

strawberry and banana smoothie
egg mayo salad roll
Spanish omelette with chorizo in red wine

wine and lager
13 st 10

8,12,8741

Bikram Wimbledon 8am 1 left expires 17 July

lamb and red pepper fried rice
Irish stew

lager and wine
13 st 8

8,13,964-2

Bikram Wimbledon 8am 2 left expires 17 July

aubergine parmigiana
broad bean Thai red curry and rice

wine
13 st 8

8,14,9,55-1

3 x 10 55kg pulley
3 x 10 35kg upper back machine
3 x 10 50kg lats pulldown

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension

beetroot, apple and tomato juice
ham, tomato, salad roll
lamb and mint pie with chips

lager and wine
13 st 8

9,15,10,35-3

30 mins recline bike hills level 11

beetroot, peach, grape and melon juice
sushi
prawn and roasted veg pasta
cheese roll

wine
13 st 9

9,15,10,47-2

3 x 10 40kg front squat
3 x 10 40kg leg curl machine
3 x 10 70kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 20kg military press

30 30kg kneeling cable crunches

beetroot, apple and grape juice
cheese, tomato and mayo wrap
fish 'm chips with peas

wine
13 st 9

8,15,935-1

24 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11

beetroot, apple, grape and peach juice
chorizo salad wrap
banana
steak, chips, mushroom pepper cream sauce, beetroot gratin
salmon wrap

wine
13 st 8

11,12,844-2

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbbell curls
3 x 10 25kg barbell curls

banana, strawberry and peach smoothie
chicken, mayo and salad wrap
peaches
keema (lamb) peas and chipped butternut squash
chicken wrap

lager and wine
13 st 10

10,12,96?-1

17.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11

melon, beetroot and apple juice
roast pork Sunday lunch
meringue with strawberries and cream
chicken and mushroom rissotto

wine
13 st 10

11,14,8751

3 x 10 45kg pulley
3 x 10 50kg upper back machine
3 x 10 30kg pulldown machine

3 x 10 30kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

Beetroot and melon juice
Cheese and salsa wrap
Chicken and mushroom risotto

Lager and wine
13 st 11

12,13,883-2

30 mins recline bike hills level 11

pear, cucumber and melon juice
brie and strawberry jam wrap
lamb and veg biriani

lager
13 st 12

10,13,11,74-2

3 x 10 40kg front squat
3 x 10 40kg leg adductor machine
3 x 10 40kg leg curl machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 12kg l/r lateral raise with internal rotation
3 x 10 20kg military press

pear and cucumber juice
chicken and chilli cheese roll
lamb and left over veg dhansak biriani

lager and wine
13 st 10

12,14,974-2

20 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

pear and cucumber juice
salmon, mayo, rocket and tomato wrap
corned beef hash and sweetcorn

wine
13 st 12

10,14,684-3

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

3 x 10 ez bar curls 11.25kg each end of metal sleeved bar
2 x 10 l/r 10kg, 10 12kg dumbbell curls
3 x 10 20kg barbell curls


0 kneeling cable crunches (abs still hurting from Friday)

Flingish breakfast
ploughman's sarnie
banana
salmon on sauted onion and cabbage

wine
13 st 10

?,12,874-3

sports massage

melon and carrot juice
ham and rocket wrap
nibbles with drinks

wine
no scales morning after Tom Jones

11,13,7340

Bikram 8am 3 left expires 17 July

melon and carrot juice
chilli con carne wrap
saute potatoes, tomatoes, spinack and salmon

wine
13 st 11

12,14,9470

21.5 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
4.5 mins recline bike hills level 11

melon and carrot juice
chilli con carne wrap with guacomole
prawn and avocado
lamb and veg biriani

lager and wine
13 st 12

10,13,11,700

3 x 10 24kg l/r dumbbell rows
3 x 10 55kg pulley
3 x 10 50kg pulldown machine

3 x 10 40kg kneeling cable crunches

3 x 10 35kg cable pullovers
3 x 10 30kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension

chicken dhansak, mango chutney and lettuce wrap
chili con carne on tortilla chips with guacamole

lager
13 st 10

11,15,9721

30 mins recline bike hills level 11

tomato, apple and celery juice
"ham pizza" wrap
chicken dhansak and sag aloo

lager
13 st 11

11,16,?27-1

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 37.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

carrot apple and celery juice
"ham pizza" wrap (dense but radiant, of my own design)
nachos
chicken, ribs, chips and corn on the cob

wine
13 st 11

11,15,7530

30 mins recline bike hills level 11

carrot. apple and celery juice
broad beans crushed with garlic, chilli, lemon and parmesan in a soft roll
coq ay vin with new potatoes

wine
13 st 11

12,14,842-1

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 11.25kg each end of metal sleeved bar
3 x 10 20kg barbell curls
2 x 10 l/r 10kg, 10 12kg dumbbell curls

carrot, celery and apple juice
BLT bap
bacon, broad bean, mint and cream pasta

lager
13 st 12

12,12,964-1

15 mins recline bike hills level 11
rest
15 mins recline bike hills level 11

toasted blt sarnie
baked brie
roast chicken dinner

wine
13 st 12

11,14,885-1

No exercise the morning after the day before
apple and carrot juice
beans on toast
veg wrap
hot dogs

13 st 11
beer and wine

?13,10,10,3-1

no exercise, food and booze log or scales for my birthday yesterday.

10,13,10,10,3-1

x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
10 10kg, 2 x 10 14kg l/r dumbbell triceps extension

banana, strawberry and honey smoothie
ham wrap
banana
spag bols

wine and lager
13 st 10

11,12,10,10,3-1

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

banana, strawberry and honey smoothie
gammon and fried onion wrap
old school spag bols

wine
13 st 11

11,13,9,10,0-2

30 mins recline bike hills level 11

pineapple, celery, ginger and cucumber juice
egg and chorizo wrap
gammon, chips and beans

lager and Guinness
13 st 11

11,?7810

3 x 10 40kg incline press machine
3 x 10 50kg bench press
3 x 10 12.5kg strict cable crossovers

30 35kg kneeling cable crunches

3 x 19 ez bar curls 11.25 kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
2 x 10 l/r 10kg, 10 12kg dumbbell curls

pineapple, celery and cucumber juice
cheese and onion wrap
lamb, fruit and nut biryani

lager
13 st 11

11,?9631

Bikram 10am (new 5 class 30 day card) 4 left expires 17 July

Pineapple, cucumber and celery juice
Chorizo, egg and cheese breakfast burrito
Yasai Gyoza (Japanese veg dumplings)
Singapore noodles
cheese and mayo wrap

lager
13 st 11

10,11,8532

30 mins recline bike hills level 11

banana, strawberry and honey smoothie
chorizo with chickpeas in broth
fish and chips

various beers and lagers
13 st 10

10,14,8542

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
10 30kg, 2 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

banana, strawberry and honey smoothie
egg and pea fried rice
lamb with chickpea, fruit, nut and mint couscous
ice cream

wine
13 st 10

13,12,10,664

30 mins recline bike hills level 11

carrot, celery and tomato juice
sausage sandwich
steak, mushrooms and chips

wine
13 st 13

10,12,11,741

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

carrot, tomato and lemon juice
feta, olive and pasta salad
fish pie and beans

wine
13 st 10

10,13,8743

18 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

mango and honey smoothie
bacon sarnie
chicken in tomato and olive sauce with garlic bread

wine
13 st 10

9,15,10,682

3 x 10 40kg bench press machine
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 10kg dumbbell curls

orange, melon and celery juice
chicken, broccoli and rice
chicken and chips

Guinness and lager
13 st 9

10,14,10,653

30 mins recline bike hills level 11

carrot, melon, celery and ginger juice
roast pork Sunday lunch
ice cream and a muffin
teriyaki chicken with edamame, pea and mint salad

wine
13 st 10

9,12,10,653

8:15am Bikram at Balham (0 left - Expiration Date 14/06/2012)

fried bread, egg, bacon and beans
salmon en croute with cauliflower and pasta cheese and peas

Guinness and wine
13 st 9

11,14,8750

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
30 35kg kneeling cable crunches
3 x 10 50kg pulldown machine

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

mango juice
cheese and onion bread roll
tuna and cauliflower pasta bake

wine
13 st 11

8,15,10,853

30 mins recline bike hills level 11

carrot, celery, apple and tomato juice
all day breakfast bap
steak and chips with mushroom pepper sauce

wine
13 st 8

9,14,10,851

3 x 10 20kg goblet squat
3 x 10 30kg front squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

carrot, apple and blueberry juice
sausage and tomato ketchup in a bread roll
courgette, pea, tomato and chicken risotto

wine
13 st 9

9,14,10,853

30 mins recline bike hills level 11

apple and carrot juice
sausage and chips
chicken and courgette in tomato and basil sauce with garlic bread

dark beers
13 st 9

9,14,11,856

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg bench press machine
3 x 10 40kg pec machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls - too easy
3 x 10 l/r 10kg dumbbell curls

apple and carrot juice
sausages, mushrooms and onions in a panini
fish pie and peas with tomato ketchup
chicken drumsticks

lager 13 st 9

9,11,976?

30 mins recline bike hills level 11

apple and carrot juice
sausage, bacon, egg, mushroom and chips
chicken, sausage, green pepper and bean casserole

lager
13 st 9

10,11,9,12,8?

8:15am Bikram at Balham (1 left - Expiration Date 14/06/2012)

banana and blueberry smoothie
one pot chicken, spuds, onion, mushroom and creme fraiche
Italian sausages with pasta in a red wine and basil sauce

wine
13 st 10

8,11,11,77?

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
30 35kg kneeling cable crunches
3 x 10 50kg lats pulldown

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

banana, blueberry and honey smooothie
ham and cucumber bread roll
potatoes, red peppers, chrorizo and egg

wine and lager
13 st 8

8,11,12,10,3?

30 mins recline bike hills level 11

apple, celery and cucumber juice
ham and cucumber wrap
chicken, potato and green bean curry with rice

Guinness and wine
13 st 8

8,14,977?

3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift
3 x 10 30kg front squat

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 35kg kneeling cable crunches

apple, celery and cucumber juice
ham wrap
spaghetti with salmon, spinach, creme fraiche and lemon

wine
13 st 8

9,12,9752

30 mins recline bike hills level 11

cucumber, celery and apple juice
tomato, pesto, basil and mozzarella.sarnie
chicken, potato and green bean curry with rice

wine
13 st 9

9,10,9762

3 x 10 40kg incline bench press machine
3 x 10 45kg bench press machine
3 x 10 35kg pec machine

30 35kg kneeling cable crunches

3 x 10 l/r 10kg dumbbell curls
3 x 10 20kg barbell curls - too easy
3 x 10 ez bar curls 10kg each end of metal sleeved bar

cucumber, celery and apple juice
cheese and spring onion wrap
Irish stew
cheese and chorizo wrap

lager and wine
13 st 9

10,10,874

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

apple, carrot, and celery juice
teryaki beef skewers with satay sauce, cucumber salad and noodles
salmon and dill fishcakes

wine and lager
13 st 10

10,14,9,11,?0

8:15am Bikram at Balham (2 left - Expiration Date 14/06/2012)

prawn and roasted veg pasta
beef stew with dumplings

wine and lager
13 st 10

9,14,9,11,?0

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg lats pulldown

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 extension

banana and blueberry smoothie
Irish stew
Mexican cottage pie
ice cream

wine and Guinness
13 st 9

8,10,11,9

30 mins recline bike hills level 11

banana and blueberry smoothie
sausages and tomato ketchup in a bread roll
sausage, sweet pepper and lentil casserole
cheese and onion roll

wine
13 st 8

6,11,12,7

3 x 10 16kg goblet squat
3 x 10 20kg front squat
3 x 10 35kg straight leg deadlift

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

banana and blueberry smoothie
Sainsbury triple sarnie pack
cheeseburger, chips, baby sweetcorn

wine
13 st 6

7,14,15,96

30 mins recline bike hills level 11

banana and blueberry smoothie
BLT
apple
chorizo fried cabbage with potato, salt fish and garlic mash

wine and lager
13 st 7

7,14,12,87

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 40kg pec machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg vertical wrist curls with odd looking bar
3 x 10 20kg barbell curls - too easy

banana and blueberry smoothie
Scrambled egg on toast
chicken on sweet potatoes with asparagus, lemon and mayonnaise
cheese sandwich

lager
13 st 7

6,12,976

10km cycle to Richmond. Puncture. Walked back to Putney and got a lift.

bacon sarnie
cheese sarnie
mixed grill, spuds and courgettes

wine
13 st 6

8,12,887

8:15am Bikram at Balham (3 left - Expiration Date 14/06/2012)

apple, carrot, orange and celery juice
"Mexican" shepherd's pie
tomato soup and cheese sandwich

Guinness
13 st 8

9,12,986

3 x 10 22kg l/r dumbbell rows
3 x 10 40kg low row machine
30 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 50kg lats pulldown
3 x 10 10kg l/r dumbbell triceps extension

apple, carrot, orange and celery juice
baked cheese, refried bean and guacamole tortilla sandwich
coq au van with flat noodes
Mars bar mousse

wine and lager
13 st 9

6,12,10,7

30 mins recline bike hills level 11

apple, carrot, orange and celery juice
chicken enchilada, refried beans and rice
chilli and chips
crunchie and crisps

wine
13 st 6

7,13,12,7

3 x 10 16kg goblet squat
3 x 10 20kg overhead squat
3 x 10 35kg straight leg deadlift

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 35kg kneeling cable crunches

apple. carrot, orange and celery juice
lamb and cauli curry with rice
refried beans
enchiladas
chocolate brownies

wine
13 st 7

7,15,13,66

30 mins recline bike hills level 11

apple, carrot and celery juice
Tiddy Oggy (Somerset apple and pork pasty)
cauli and salmon risotto

Guinness
13 st 7

9,13,11,8?

3 x 10 12.5kg cable cross overs
3 x 10 35kg incline bench press machine
30 35kg kneeling cable crunches
3 x 10 40kg bench press machine
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg dumbbell curls
3 x 10 20kg barbell curls

bacon and egg sandwich
home made lamb pasty
lamb cauliflower and coconut curry with rice

lager
13 st 9

8,11,974

30km bike ride with Andy and Kevin

apple carrot, tomato and cucumber juice
lamb, spuds and veg

Guinness and wine
13 st 8

6,12,10,45

3 x 10 55kg pulley
3 x 10 40kg upper back machine
3 x 10 50kg lats pulldown

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

bacon and egg sandwich
scampi and chips
dinner party at friends

wine
13 st 6

1,12,967

30 mins recline bike hills level 11

apple, carrot and cucumber juice
salmon and cucumber roll
pork, rice and peas

lager
13 st 1 (83kg)

8,12,11,?

30 35kg kneeling cable crunches

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

carrot, apple, cucumber and tomato juice
salmon and cucumber roll
chickpea curry and naan

wine
13 st 8

7,12,12,?

30 mins recline bike hills level 11

carrot, apple, cucumber and tomato juice
bacon and tomato roll
Subway Meatball Marinara with olives and lettuce
crisps

wine
13 st 7

9,14,13,73

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 35kg incline bench press machine

3 x 10 ez bar curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

fruit and veg juice
hoisin duck wrap
banana
red Thai chicken, sweet potato and red pepper curry with rice and petit pois

Guinness
13 st 9

7,13,9?4

3 days off training.

Rugby festival for Ben; restival for me.

13 st 7

?10,956

6am Bikram at Balham (4 left - Expiration Date 14/06/2012)

no scales or food log on tour

89967

24 mins recline bike hills level 11
machine kicked me off
6 mins treadmill

pineapple, apple and tomato juice
2 chicken, bacon, mayo and pesto roll
liver, bacon, cream onion sauce and chips
crisps

wine
13 st 8

7,13,?55

3 x 10 50kg pulley
3 x 10 hyperextensions with 10kg plate
3 x 10 50kg lats pulldown

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

flingish breakfast
sushi
minced beef slice with chips and peas

wine
13 st 7

???45

30 mins recline bike hills level 11

carrot, apple, and pineapple juice
chicken, bacon, mayo and pasta roll
sushi

sake and wine
didn't weigh
http://triathblog.blogspot.co.uk/2010/05/45.html

9??46

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

carrot, apple, pineapple and tomato juice
chicken, bacon, mayo and tomato baguette
chicken and sweetcorn curry on naan

Guinness
13 st 9

8,?,12,56

30 mins recline bike hills level 11

carrot, celery and apple juice
Chicken with couscous
Yakitori sticks 'n sushi

sake and wine
13 st 8

7,12,12,57

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 40kg bench press machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

apple, carrot and celery juice
prawn and veg pasta
sorta French chicken casserole with flat noodles

wine
13 st 7

6,11,12,57

6am Bikram at Balham (5 left - Expiration Date 14/06/2012)

carrot, celery and apple juice
ham sandwich and tomato soup
2 pasties

wine
13 st 6

7,13,13,?6

30 mins recline bike hills level 11

carrot, celery and apple juice
ham and mustard sandwich
chorizo and spinach risotto
ice cream

wine
13 st 7

5,10,11,74

Thrown a day off by life: running around trying to coordinate plumbers, gas engineers, builders and leaks.

banana, strawberry and honey smoothie
tuna sarnie
apple
Pizza Hut 11" Veg Supreme

wine
13 st 5

11,11,?44

30 35kg kneeling cable crunches

3 x 10 50kg pulley
3 x 10 40kg upper back machine
3 x 10 50kg lats pulldown

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

banana, strawberry and honey smoothie
tuna sarnie
banana
pasty
red Thai duck, pineapple and tomato restaurant curry with steamed rice

stout and lager
13 st 11

8,11,11,64

28 mins recline bike hills level 11
machine kicked me off
2 mins treadmill 10km/h

banana, strawberry and honey smoothie
liver pate on toast
bread roll with liver pate
chorizo fried cabbage with potato, salt fish and garlic mash
ice cream

wine
13 st 8

9,11,10,75

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

pasty
tuna sarnie
steak and chips with mushroom sauce
crunchie

wine
13 st 9

8,11,864

8:15am Bikram at Balham (6 left - Expiration Date 14/06/2012)

apple and carrot juice
liver pate on toast
jerk chicken with rice'n peas
prawns and rice with sweet chilli sauce

lager and wine
13 st 8

4,12,11,66

30 mins recline bike hills level 11

sausages in a bread roll
carrot and apple juice with a squeeze of lemon
jerk chicken with 'slaw, rice 'n peas

wine
13 st 4

6,8,11,4?

3 x 10 50kg bench press
3 x 10 40kg incline press machine
3 x 10 40kg  bench press machine

30 35kg kneeling cable crunches

3 x 10 20kg barbell curls
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg dumbbell curls

carrot, apple and too much ginger juice
prawn and mayo roll
liver and onion with colcannon
Crunchie

wine
13 st 6

6,11,11,37

28 mins recline bike hills level 11
machine kicked me off
2 mins treadmill

carrot, cucumber, apple and ginger juice
egg and sausage roll
Burger King Double Whopper and fries

no booze
13 st 6

8,11,?34

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 40kg long row machine

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

carrot, apple, cucumber and ginger juice
egg and sausage roll
ribs and rice

Guinness
13 st 8

79,10,56

30 mins recline bike hills level 11
back twinge afterwards

carrot and cucumber juice
bacon and tomato ketchup roll
banana
red Thai chicken, sweet potato and red pepper curry with rice

wine
13 st 7

87,10,45

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 35kg kneeling cable crunches

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

banana and strawberry smoothie
chilli and sweet potato chips
sausages and onions in rolls

wine
13 st 8

58835

8:15am Bikram at Balham (7 left - Expiration Date 14/06/2012)

Banana and strawberry smoothie
chilli con carne

lager and wine
13 st 5

58,10,44

30 mins recline bike hills level 11

orange and melon juice
Egg and bacon mayo roll
Teriyaki salmon, sweet potato and parsley mash, sweet corn

Wine
13 st 5

98,12,56

3 x 10 50kg bench
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

melon and carrot juice
chicken fried rice
Spanish chicken with chorizo and potaoes

wine
13 st 9

9,11,12,57

11.5 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off
13.5 mins recline bike hills level 11

carrot and orange juice
tuna and mayo roll
salt and pepper chicken, sweet chilli prawn skewers, fried rice
Ferrero Rocher

wine
13 st 9

11,11,11,56

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 40kg long row machine

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

orange and carrot jiuce
tuna and mayo roll
pork and chickpea stew

Guinness and wine
13 st 11

10.8914

30 mins recline bike hills level 12 Virgin Cardiff

wine
13 st 10

?11,11,25

3 x 10 16kg goblet squat
3 x 10 75kg leg abductor machine
3 x 10 45kg leg adductor machine

30 30kg kneeling cable crunches

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

Virgin Active Cardiff

?9.10.54

30 mins recline bike hills level 12 Virgin Cardiff

?8,11,4

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

promised salmon
no scales on tour