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