4,10,6436,11

30 mins recline bike hills level 11

tuna and sweetcorn baguette
Steak, mushrooms, sweet potato chips and red wine sauce
Milky Way

Wine
13 st 4

4,10,7526,11

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

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

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

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

vegetarian sausage roll and chilli sauce
Cheese omelette

Lager
13 st 4

5,10,9526,11

20 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
10 mins treadmill

cheese and tomato panini with vegetable soup
lamb ribs with vegetable rice

Guinness and wine
13 st 5

3,10,83379

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 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

butternut squash with ham, tomato and basil
prawn pasta with roasted veg sauce

wine
13 st 3

5,10,7333,10

27 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
3 minutes rowing

turkey, stuffing and cranberry roll
butternut squash and prawms
chocolate

stout and wine
13 st 5

6993459

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 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 20kg shrug

 60 secs forward fold on Power Plate

salmon with sprout rissotto
root veg bravas with ham
chocolate

wine
13 st 6

7,10,73519

Yoga 4 at noon

Ham and tomato sandwich
Salmon, carrot and swede mash
Chocolate

Guinness and wine
13 st 7

6895337

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

prawn, mayo and lettuce baguette
Patatas bravas with ham and egg
Chocolate

Guinness and wine
13st 6

6,7,11,5446

30 mins recline bike hills level 11

60 secs Power Plate forward fold

Fried chicken , spicy mayo, red pepper and lettuce sub
leek, cabbage and bacon risotto

wine
13 st 6

4993348

19 mins recline bike hills level 11
machine kicked me off

2 x 30 secs Power Plate forward fold
11 mins treadmill

Tuna salad baguette
Potatoes, cabbage, onion and bacon

Guinness and stout
13 st 4

7,10,74369

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 15 kg barbell triceps extension

30 25kg abdominal crunch machine

roast beef and roast onion mayo roll
Pork in leek, carrot and cream sauce with pasta

Wine
13st 7

588418,10

19 mins recline bike hills level 11
machine kicked me off

2 x 45 secs Power Plate forward fold
11 mins treadmill

cheese and tomato roll
bubble and squeak, mushrooms bacon and fried egg

Guinness and wine
13 st 5

7,12,8646,10

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 22kg shrugs

30 Captain's chairs

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 40kg leg extensions

60 secs forward fold on Power Plate

toast
prawn and aubergine curry with rice

Guinness and wine
13 st 7

5,11,87238

Yoga

Sausage sarnie
Coq au vin with crusty bread

Guinness and wine
13 st 5

7,12,76436

23 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
7 mins treadmill

Jambalaya

Guinness and wine
13 st 7

7884368

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 35kg incline machine

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
30 Captain's chair leg raises

60 secs forward fold on Power Plate

still protecting wrist and elbow

Ploughman's baguette
Fish cake, veg curry noodles
Ice cream

Guinness and wine
13 st 7

7,10,93458

5 mins recline bike hills level 11
hit stop button by accident
20 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
5 mins treadmill

keema cabbage with rice
thai green veg curry with naan

Guinness and wine
13 st 7

3,10,54575

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 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 secs forward fold on Power Plate

KFC Zinger burger
duck in oyster sauce with vegetable fried rice

Guinness and wine
13 st 3

7,10,54677

30 mins recline bike hills level 11

45 secs Power Plate forward fold

Irish stew
More Irish Stew (more stew, it wasn't more Irish)
tuna, salsa and rice

stout and wine
13 st 7

6,10,84488

30 Captain's chair leg raises
30 30kg kneeling cable crunches
30 25kg abdominal crunch machine

10 15kg squat
10 20kg squat
10 25kg squat

3 x 10 30kg leg extensions
3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

cake
steak, mashed potato, mushrooms and pepper sauce

wine
13 st 6

9,10,7556,10

yoga 2

Jambalaya
Jerk chicken with roast squash

Lager and Guinness
13 st 9

4,10,87575

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

leek and potato soup
chicken and chorizo jambalaya

wine
13 st 4

9,10,7556,10

10 20kg squat
10 30kg squat
10 40kg squat
10 50kg squat
10 50kg squat
10 60kg squat
10 70kg squat

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 30kg leg extensions

30 25kg abdominal crunch machine
30 30kg kneeling cable crunches
30 Captain's chair leg raises

chicken, mayo, tomato and basil panini
keema cabbage with rice

Guinness and Stella
13 st 9

598477?

29 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold

Leftover corned beef hash and sweetcorn
keema cabbage

wine
13 st 5

8,11,77368

Yoga 1

bacon, cucumber and tomato roll
Corned beef hash and sweetcorn
Cheese roll

Wine
13 st 8

4,12,65788

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
30 Captain's chair leg raises

3 x 10 40kg bench
3 x 10 15kg barbell curls
2 x 30 secs forward fold on Power Plate

My left wrist is killing me.  I will need to knock upper body weights on the head until it heals.

Ham and buttered cabbage roll
spinach, cod and chorizo paella

stout
13 st 2

7,10,5566,10

12 mins hills level 11 recline bike
machine kicked me off
18 mins treadmill

Bacon sarnie
Salmon on a bed of leek and spinach with mashed spuds
Quiche
Spicy beef stew

Guinness
13 st 7

4985477

Yoga 5

Lamb fajitas
Nachos

Wine
13st 4

6876779

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

sushi
Lamb fajitas

Wine
13 st 6

2,10,85588

13 mins hills level 11 recline bike
machine kicked me off
17 mins treadmill

Cheese and cucumber roll
Fish cakes, mushy peas and chorizo in wine

Wine
13 st 2