06877-5,10

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

tuna and sweetcorn pasta bake

lager and wine
13 st 0

15,11,85-5,10

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

30 30kg kneeling cable crunches
3 x 10 150kg leg press

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses
3 x 10 8kg l/r kettlebell bottoms-up press

tuna and sweetcorn pasta bake

wine
13 st 1

35965-59

30 mins recline bike hills level 11

jerk chicken, 'slaw, rice'n peas
choccy bars

lager and wine
13 st 3

55757-37

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

BLT wrap
jerk chicken, 'slaw, rice'n peas

wine and porter
13 st 5

56766-28

30 mins recline bike hills level 11

Roast cod and veg rice
chicken, chips and beans
cereal

wine
13 st 5

5778-3,10

Yoga 4 10am Wimbledon

quesadilla and corn relish
Haggis, tatties, 'neeps and greens
Bounty bar

No booze
13 st 7

6878-3,11

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

30 30kg 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

10 70kg pulley

beetroot, egg and anchovy wrap
Veg soup
Bounty

Wine
13 st 5

357850,10

30 mins recline bike hills level 11

roast veg wrap
Chicken and apricot tagine with couscous
creme egg

lager and wine
13 st 3

56987-28

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses
3 x 10 32kg dumbbell shrugs

chicken curry wrap
chicken and broccoli pasta bake

Guinness and wine
13 st 5

47,11,66,-1,10

18 mins recline bike hills level 11
machine kicked me off
60 secs Power Plate forward fold
12 mins treadmill

lamb, cabbage and carrot curry
Singapore noodles

Wine
13 st 4

65964,-1,11

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine
3 x 10 40kg pecs machine (back straight concentrate on form)

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

KFC Zinger burger
beef, beet and carrot fried rice

lager
13 st 6

459551,10

30 mins recline bike hills level 11

flat white and a panini at Coffee in the Wood
beef and beet casserole with mash

lager and wine
13 st 4

7384408

Yoga 3 at Wimbledon

Lettuce and leek soup
Bacon and tomato ketchup sarnie
avocado and prawns
calzone
ice cream

lager and wine
13 st 7

548660,10

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 30kg 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

lamb, cabbage and carrot curry
cheese omelette, chips, roast toms and lettuce
fun size choccy bars

wine
13 st 5

369860,11

13 mins recline bike hills level 11
machine kicked me off

17 mins treadmill

mezze
squid with lentils and peppers
lamb, cabbage and carrot curry

Guinness and wine
13 st 3

47,12,861,13

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 20kg military press
3 x 10 30kg dumbbell shrugs

cheese and tomato sandwich
mushroom and chicken risotto with dried tomatoes

wine
13 st 4

389680,10

30 mins recline bike hills level 11

chicken mustard and tomato sandwich
noodles with chicken, carrots, mushroom and cabbage

wine
13 st 3

49,10,731,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine (back straight concentrate on form)
3 x 10 40kg incline machine

30 Captain's chair leg raises

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

60 secs forward fold on Power Plate

chicken and leaf sandwich
sausages with Parsnip bubble & squeak
Bounty bar

Guinness and wine
13 st 4

4,10,96358

30 mins recline bike hills level 11

Veg lasagna
All you can eat at Jimmy's

Lager and wine
13 st 4

1,11,11,6618

Yoga 2 at Wimbledon
starting a month on creatine

Sausage roll
Chicken sarnie

Wine
13 st 1

3,10,10,6,229

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 30kg abdominal crunch machine

15, 20 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

prawn salad rolls
beef and mushroom in oyster sauce with rice
creme eggs

Guinness and wine
13 st 3

09,11,632,10

30 mins recline bike hills level 11

prawn salad roll
sausages, carrots and swede
creme eggs

Guinness and wine
13 st 0

0,10,11,7429

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

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg military press
3 x 10 24kg dumbbell shrugs

sausage roll
egg roll

Guinness and wine
13 st 0

59,11,7429

30 mins recline bike hills level 11

protein bar
tuna and sweetcorn pizza

wine
13 st 5

2,10,12,441,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40, 45, 50kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

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

60 secs forward fold on Power Plate

salmon fishcake and salad
veg samosa
sausage roll
peanuts
pasty

Porter and wine
13 st 2

38,12,542,14

Ran at Wimbledon Common with the Ruts U13 as the ground was too waterlogged for rugby.

BLT roll
crisps
salmon fishcakes and salad
fried chicken and salad wrap

no booze
13 st 3

2,7,10,652,11

Yoga: first of my five a month a year on from my first five a month.

spinach, feta and sun dried tomato muffin
Chickpeas, chorizo and apricot stew with quinoa
Quality Street

No booze
13 st 2

2,11,13,6?0,10

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 30kg abdominal crunch machine

3 x 10 25kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

60 secs forward fold on Power Plate

celery, apple and tomato juice
BLT roll
Spaghetti carbonara
Mini chorizo wraps

No booze
13 st 2

3,11,?5?1,11

30 mins recline bike hills level 11

duck, veg and noodles
chicken tikka masala with rice

no booze
13 st 3

3,12,?5?2,10

New Year celebrations meant I woke up too late to do any exercise before going to the Emirates to see Cardiff City.

A chinese take away and a few drinks after put the kibosh on evening training as well, so thrown a day off by life.

13 st 3

5,10,?6?5,14

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

30 30kg kneeling cable crunches
3 x 10 40kg leg extensions

3 x 10 25kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg shoulder press machine

duck, lettuce and oyster sauce roll
chicken
curry pasties at party

Lots of New Year Booze
13 st 5