3,10,13,11,700

30 mins recline bike hills level 11

1 min forward fold on Power Plate

Burger and chips
Chilli and rice

Guinness and lager
13 st 3

2,11,15,9721

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

60 secs forward fold on Power Plate

cod and salsa roll

Lamb, lentil and spinach biriani

Bounty bar

Wine

13 st 2

2,11,16,?27-1

500m swimming

Cranks Argy Bhaji sarnie
spaghetti with black olives
fish 'n chips
chocolate

wine
13 st 2

1,11,15,7530

6:30am Bikram 1 left before July 2

bread roll with beef and beetroot chilli
mussels with chilli and bacon spaghetti
chocolate

Guinness and wine
13 st 1

3,12,14,842-1

30 mins recline bike hills level 11

1 min forward fold on Power Plate

chicken mayo roll
beef and beetroot chilli and chips
chocolate

Guinness
13 st 3

5,12,12,964-1

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

chicken mayo roll
beef and beetroot chilli and rice
chocolate

lager and wine
13 st 5

4,11,14,885-1

8 am Bikram 2 left before July 2

BLT roll
poached chicken with greens and noodles
chocolate

Guinness and wine
13 st 4

2?13,10,10,3-1

30 mins recline bike hills level 11

1 min forward fold on Power Plate
standing separate leg stretch

chicken dhansak, sag aloo, pilau rice

Guinness and lager
13 st 2

2,10,13,10,10,3-1

3 x 10 40kg bench
3 x 10 10kg cable press
Pete mandated 10kg dumb bell flies

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
Pete mandated 8kg incline bench dumb bell curls

30 25kg abdominal crunch machine

30 secs forward fold on Power Plate
2 x 30 sec (1 left & 1 right) PP forward fold with crossed legs

chicken fajita wrap
Duck in orange sauce with carrots and spuds

Wine
13st 2

4,11,12,10,10,3-1

500m swim

BLT
salmon with tomato and pea rice
apple turnover

wine
13 st 4

6,11,13,9,10,0-2

3 x 10 V-grip handle T-bar rows 40kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

30 Captain's chairs

3 x 10 20kg cable triceps extensions with rope
3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension (standing)

cream cheese bagel
chicken and chips with salad

stout
13 st 6

6,11,?7810

30 mins recline bike hills level 11

1 min forward fold on Power Plate
standing separate leg stretch

hoisin duck wrap
salmon and cream cheese bagels with cucumber soup

Guinness
13 st 6

3,11,?9631

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 30kg kneeling cable crunches

60 secs forward fold on Power Plate
standing separate leg stretch

ploughman's sarnie
home cured gravlax and tortilla

11% stout (my head this morning, already)
13 st 3

4,10,11,8532

30 mins recline bike hills level 11

1 min forward fold on Power Plate

pork belly with tomato and courgette rice
tortilla

wine
13 st 4

6,10,14,8542

8 am Bikram at Wimbledon 3 left before July 2

lamb steak, asparagus, new spuds, white sauce
ice cream

wine
13 st 6

3,13,12,10,664

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg bench
Pete mandated 10kg dumb bell flies

Pete mandated 8kg incline bench dumb bell curls
3 x 10 1/r 12kg preacher curls on slanted bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

30 Captain's chairs
1 min forward fold on Power Plate

spaghettit carbonara
Twix

Guiness and wine
13 st 3

3,10,12,11,741

500m swim

noodles with red pepper, carrot, greens, been shoots, chicken, bacon, prawns etc. etc. etc.

wine
13 st 3

1,10,13,8743

3 x 10 20kg cable triceps extensions with rope

3 x 10 V-grip handle T-bar rows 30kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension

1 min forward fold on Power Plate
standing separate leg stretch

chicken, spuds, greens and mayo
Guinness and stout

13 st 1

59,15,10,682

30 mins recline bike hills level 11

1 min forward fold on Power Plate

standing separate leg stretch

salmon, rice pak choi and spring onion

wine

13 st 5

-310,14,10,653

worked my shoulders and abs and then foam rolled the legs that had been beasted yesterday

beef and aubergine pasta sauce
stout and wine

12 st 11

19,12,10,653

Leg press drop sets with Pete the trainer. I screamed and whimpered as is lifers had caught me in the showers in San Quentin.

beef and aubergine pasta
ice cream

wine
13 st 1

2,11,14,8750

8 am Bikram at Wimbledon 4 left before July 2

Pan fried salmon with mushroom sauce and sauté new spuds
Ice cream

Wine
13 st 2

68,15,10,853

30 mins recline bike hills level 11

1 min forward fold on Power Plate
2 x 30 sec (1 left & 1 right) PP forward fold with crossed legs
standing separate leg stretch

white bean, tuna and olive salad
asparagus, pea and herb risotto
bounty

wine
13 st 6

49,14,10,851

Pete mandated 10kg dumb bell flies
Pete mandated 8kg incline bench dumb bell curls

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 1/r 14kg preacher curls

oriental chicken and lettuce noodle salad
mussels and spaghetti
bounty

wine
13 st 4

49,14,10,853

500m swim
TB2

Mezze
chicken, new spuds and salad
mars bar

stout and wine
13 st 4

49,14,11,856

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Pate

Tesco ploughman's sarnie
Doritos
sausages, new potatoes and spinach
Mars bar

lager and wine
13 st 4

39,11,976?

12 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

60 secs forward fold on Power Plate
TB

fried chicken
veg curry and naan

stout and wine
13 st 3

4,10,11,9,12,8?

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 captain's chairs

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

60 secs forward fold on Power Plate

Sunday dinner
sausage sandwich

Stout and wine
13 st 4

48,11,11,77?

8 am Bikram

KFC
paella
bacon rolls

lager and wine
13 st 4

18,11,12,10,3?

Pete the trainer's shoulder rehab routine

18 mins recline bike hills level 11
machine kicked me off
2 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

60 secs forward fold on Power Plate

2pc KFC meal with water
Paella

Wine
13 st 1