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

78,11,4

30 mins recline bike hills level 11

apple and carrot juice
ploughman's baguette

sausages in fresh tomato sauce and garlic bread

wine
13 st 7

79?04

3 x 10 16kg kettlebell swing
3 x 10 50kg pulley
10 40kg, 10 45kg,10 50kg vertical traction 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

apple and carrot juice
chorizo and tortilla
apple
toad in the hole, chips, peas onion gravy

wine
13 st 7

7,11,?22

30 mins recline bike hills level 11

chorizo and tortilla
pasta and ragu sauce

Guinness and Stella
13 st 7

59?22

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 10kg overhead squat (a surprisingly challenging mobility test if one goes deep regardless of trivial weight)

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

apple and carrot juice
chicken, chorizo and sweetcorn rice
salmon, butter beans. red pepper

wine
13 st 5

77,11,13

30 mins recline bike hills level 11

juice
chick stew with mash and broccoli
chicken, chorizo and sweetcorn rice

lager and wine
13 st 7

67,10,34

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 plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

apple, celery, carrot and tomato juice
chicken and mushroom slice
barbecue

lager and wine
13 st 6