68935

22.5 mins recline bike hills level 11
machine kicked me off with one minute to go
7.5 mins treadmill 7km/h 5% gradient

ham, celery and rice salad
apple
beef pie
custard

wine
13 st 6.

99871

3 x 10 50kg pulley
3 x 10 35kg upper back machine
3 x 10 16kg kettlebell swing

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

celery, carrot, apple, ginger and tomato juice
ham roll
apple
Beef bourguignon and rice

wine
13 st 9

67,10,34

30 mins recline bike hills level 11

roast chicken salad sandwich
banana
prawn and roast veg pasta

wine
13 st 6

78916

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot r)

30 35kg kneeling cable crunches

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

oops should have been back and triceps, not legs and shoulder repair.

bacon roll
chicken and sweetcorn sandwich
apple
liver and bacon with mashed spuds

wine
13 st 7

9,11,826

29 mins recline bike hills level 11
machine kicked me off with one minute to go

Bacon roll
New York Deli Sandwich
banana
take away kebab

Guinness
13 st 9

8,10,9,1,6,11

3 x 10 12.5kg strict cable crossovers
3 x 10 16kg flys
3 x 10 45kg 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
3 x 10 l/r 10kg dumbbell curls

coq au vin with flat noodles

wine
13 st 8

99,10,13

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

bacon, mushrooms, chips and beans
Lebanese restaurant meal

wine and Guinness
13 st 9

5,10,715

30 mins recline bike hills level 11

tuna, sweetcorn, tomato and mayo roll
carrot soup
pork chop and chips

wine
13 st 5

58715

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

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

30 35kg kneeling cable crunches

tuna, sweetcorn and mayo roll
orange
veg curry and rice

wine
13 st 5

?9936

30 mins recline bike hills level 11

bacon sarnie
feta, tomato, pesto and mayo roll
orange
prawn and roasted veg pasta

wine
forgot to weigh myself in general morning confusion
last year: http://triathblog.blogspot.co.uk/2011/03/9936.html

7,10,938

3 x 10 45kg wide pulley
3 x 10 35kg upper back machine
3 x 10 16kg kettlebell swing

3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 skull crushers 5kg each end of tricep bar

feta, tomato, pesto and mayo roll
orange
pork chop with sautéed potatoes and courgettes

Guinness
13 st 7

69?-13

29 mins recline bike hills level 11
machine kicked me off with one minute to go

cream of veg soup
beef stew and chips

wine
13 st 6

88?-15

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

sausage sandwich
chicken, butternut squash, red peppers and tomatoes
pack of Rollo

wine
13 st 8

10,10,?-14

8:15am Bikram at Balham (new 10 class card, 9left)

pizza
fish 'n chips
take away curry

lager all though 6 Nations
13 st 10 (put on 5 pounds in a day, but it was a fine day!)

58?04

30 mins recline bike hills level 11

bacon and tomato ketchup roll
banana
veg curry and rice

wine
13 st 5

6,10,?31

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

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

BLT multigrain roll
apple
tomato soup and bread
warm lamb and feta salad

wine
13 st 6

46??2

30 mins recline bike hills level 11

carrot and celery juice
chicken roll
banana
prawn pasta

wine
13 st 4

67??3

3 x 10 45kg wide 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

chicken mayo roll
banana
steak and chips

Guinness
13 st 6

88804

30 mins recline bike hills level 11

carrot and celery juice
chicken roll
banana
langoustine
duck

wine
13 st 8

10,7,8,1,4

Out late at a party then early Bomber rugby duty to no time to train

bacon sandwich
chicken dinner
chicken curry

lager
13 st 10

?9?-13

8:15am Bikram at Balham (10 class card all used)

bacon and tomato roll
steak and chips

lager
http://triathblog.blogspot.com/2011/03/9-1-3.html

598-35

3 x 10 30kg incline bench
2 x 10 50kg bench machine
3 x 10 40kg 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
3 x 10 l/r 10kg dumbbell curls

sausage and mustard sandwich
apple
lamb steak with chickpea mash in a red wine sauce
banoffee pie

wine
13st 5

688-14

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

sausage sandwich
apple
chicken with mushrooms and cream
garlic bread
Matlesers

wine
13 st 6

79604

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

30 35kg 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

carrot and celery juice; dash of soy sauce
sausage, egg mayo roll
2 tangerines

wine
13 st 7

79831

30 mins recline bike hills level 11

ploughman's
asparagus risotto and baked beans

Guinness
13 st 7

895-3

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 and mango juice
chicken noodle salad
clementine
fish pie and baked beans

wine
13 st 8

9,10,6-2

30 mins recline bike hills level 11

muffin
beef stew, broccoli and mash
paella

wine
13 st 9

986-4

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

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

juice
fish 'n chips
paella

wine
13 st 9

896-3

30 mins recline bike hills level 11

cucumber, carrot and tangerine juice
keema peas wrap
banana
asparagus risotto
crisps

wine
13 st 8

777-48

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

celery, carrot and tangerine juice
ham and celery wrap
banana
keema peas

wine
13 st 7

778-14

30 mins recline bike hills level 11

Peking duck wrap
spaghetti with meatballs in a tomato veg sauce with tear and share garlic and herb bread

wine
13 st 7