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