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