4?84558

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

pumpkin pie
chocolate courgette cake
Feijoada, sauted greens, some sort of dry powdered cassava and rice

lager and Guinness
13 st 4

2?776,10,7

30 mins recline bike hills level 11

2 x 45 secs Power Plate forward fold

ham, cheese and tomato panini
bangers and colcannon

wine
13 st 2

8?87669

3 x 10 12.5kg strict cable crossovers
3 x 10 3540kg incline machine

3 x 10 ez bar preacher curls 10kg each end of netak sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
30 Captain's chair leg raises

3 x 10 40kg pecs machine
3 x 10 20kg barbell curls
60 secs forward fold on Power Plate

lasagna
Paella
Fudge

Wine
13 st 8

58967?5

26 mins hills level 11 recline bike
machine kicked me off
4 mins treadmill

60 secs Power Plate forward fold

lamb with veg hash
roast dinner

lager and wine
13 st 5

2877766

Yoga

Tuna melt panini with salad
Bolognaise with a ciabatta and cheese

Lager and wine
13 st 22

6,10,87485

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 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

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

2 smoked salmon and cream cheese bagels
Chicken in mushroom cream sauce with oven roast tomato and saute spuds

Wine
13 st 6

6,11,89565

25 mins hills level 11 recline bike
machine kicked me off
5 mins treadmill.

60 secs Power Plate forward fold

beetroot, carrot and tomato juice
egg and chili bagel
smoked salmon and cream cheese bagel
ham and pea cream pasta

Guinness and wine
13 st 6

799544

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

fried chicken, spicy mayo and salad sub
Beef and beets casserole with chips

Wine
13 st 7

898867?

20 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
forgot to finish with 10 mins treadmill. Idiot!

BLT baguette
gravlax and kate risotto

lager
13 st 8

8969778

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline machine
3 x 10 50kg pecs machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 26kg barbell curls

60 secs forward fold on Power Plate

sausage roll
Thai squash and green bean curry with rice

Lager and wine
13 st 8

6988778

13 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
17 mins treadmill

kebab
fudge

Guinness and wine
13 st 6

879987

Yoga 3

Paninis
Roast beef dinner
Fudge

Wine
13 st 7

6998884

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 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

60 secs forward fold on Power Plate

ham and egg mayo roll
Veg soup with chicken and mushroom turnovers
Chocolate

Lager
13st 6

48976?8

30 mins recline bike hills level 11

60 secs Power Plate forward fold

vegetable soup and bread roll
curry at the ruts

lager
13 st 5

8,10,9684

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 30kg kneeling cable crunches

cheese, ham, tomato and onion pannini
fish and chips

no booze
13 st 8

5,10,7877?

30 mins recline bike hills level 11

60 secs Power Plate forward fold

ham and tomato baguette
sausage, spinach and cream pasta
apple turnovers

wine
13 st 5

6?76687

3 x 10 50kg bench
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar

3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 12.5kg strict cable crossovers

3 x 10 40kg incline machine
30 Captain's chair leg raises

3 x 10 20kg barbell curls
60 secs forward fold on Power Plate

tuna roll with a little mayo, red pepper and spring onion
Sausage, egg, mushrooms, bubble 'n squeak

Stout
13 st 6

8,11,87789

30 mins recline bike hills level 11

Irish Stew

wine
13 st 8

9797958

Yoga 2. Bikram Wimbledon noon

tomato and basil quiche
coq au vin  and flat noodles

lager and wine
13 st 9

799758

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 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

Choccie croissant brekkie
Beef hash with fried egg
Mars bar

Wine
13 st 7

6,10,9955,10

30 mins recline bike hills level 11

30 secs Power Plate forward fold

jerk beef and veg wrap
Fish, chips, mushy peas

Stout
13 st 6

7,11,9647

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

sausage roll
jerk beef and veg with baked spuds
Maltesers

Guinness and wine
13 st 7

7,13,6?677

14 mins hills level 11 recline bike
machine kicked me off

30 secs Power Plate forward fold

16 mins treadmill
30 secs Power Plate forward fold

chicken and mayo wrap
duck, new spuds, fine beans with red wine and cherry sauce
apple turnover

wine
13 st 7

Luke 15:11-32

He was dead and is alive, was lost and is found.
4 miles with Joe Bonamassa easing the pain of my return.

8,11,6,10,758

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline machine
3 x 10 50kg pecs machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 25kg barbell curls

60 secs forward fold on Power Plate
Cream cheese and olive wrap
Chicken, chips and beans
Tuna melt wrap

Wine
13 st 8

9,11.88678

30 mins recline bike hills level 11

tuna and mayo panini
chicken and veg soup

wine
13 st 9

?,11,99746

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 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

Lasagne
Scotch egg, pork pie and crisps
Cheese sandwich

Lager
No scales on tour

9,10,11,12,555

21 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold
9 mins

Jambalaya
wine
13 st 9

5,12,12,12,549

Yoga 1: 6pm Bikram Wimbledon

sausage roll
smoked salmon and cream cheese bagel
bacon and tomato sauce with pasta

wine
13 st 5

9,12,10,11,458

30 mins recline bike hills level 11

60 secs Power Plate forward fold

bacon and tomato bagel
another bacon and tomato bagel

lager and Guinness
13 st 9

5,10,8,10,357

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation

30 27.5kg kneeling cable crunches
60 secs forward fold on Power Plate
3 x 10 150kg leg press

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

lamb and coleslaw roll
jerk chicken with rice 'n peas
prawn and cream cheese bagel

wine
13 st 5

4,12,79477

30 mins recline bike hills level 11

Ploughman's baguette
Lamb steak with sweetcorn, tomato and cucumber salad
Bread roll

Lager and wine
13 st 4