7-367,10,34,11

3 x 10 40kg leg extensions
3 x 10 190kg leg press
3 x 10 35kg leg adductor machine slot 4

3 x 10 30kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg l/r upright row

jerk pork, carrot and beet wrap
chicken and chips
Marathon bar

Guinness and wine
13 st 7

4-578916,11

30 mins recline bike hills level 11

Chicken, lettuce and sweet chilli sauce wrap
Jerk pork, rice 'n peas
Chocolate

Wine and stout
13 st 4

3-29,11,826,12

Yoga 4 6:30am Wimbledon

carrot, courgette, ginger and mango juice
blueberry and banana muffin
cheese, ham, tomato and onion panini
Salmon, potatoes, leeks and cheese sauce

Wine
13 st 3

608,10,916,11

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg strict pecs machine
3 x 10 36kg strict incline 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 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

back bend/forward bend on folding step/bench

sea food, carrot and courgette wrap
beef and veg bolognaise with rice
Maltesers

stout
13 st 6

5099,10,13,12

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

egg and cress wrap
seafood wrap
spag bols

no booze
13 st 5

8-35,10,715,10

3 x 10 50kg lats pulldown
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 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 x 25kg cable triceps extensions with rope

lamb, red pepper and onion wrap
broccoli and cheddar risotto

wine
13 st 8

5058715,13

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

pasta with cheese and leek sauce
corned beef hash

Guinness and wine
13 st 5

3-2?9936,15

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 190kg leg press

30 30kg kneeling cable crunches

3 x 10 30kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 8kg l/r kettlebell bottoms-up press

"panini'd" tuna, cheese and tomato wrap
lamb steak, chips and creamed leeks
ice cream

wine
13 st 3

5-2?9936,15

Yoga 3. 8am Wimbledon

Cheese, tuna and tomato in French bread
Duck and brocolli in oyster sauce with fried rice
Cookie dough ice cream

Lager and stout
13 st 5

507,10,938,13

Yoga 2: 6:30am Wimbledon

Fried rice
Steak, chips, Stilton sauce and salad

Wine
13 st 5

6-469?-13,13

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

BLT wrap
prawn and veg curry with rice
pear and Stilton

wine
13 st 6

8-469?-13,13

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

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

back bend/forward bend on folding step/bench

Sainsbury breakfast sandwich
panini
blueberry and almond cake
prawn and roasted veg pasta
chocolate bar

wine
13 st 8

6388?-15,16

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

Apple and almond salad wrap
Sausages, spuds and peppers

Wine
13 st 6

42,10,10,?-14,13

10 x 40,45,50kg pulldown machine
10 x 40,45,50kg vertical traction machine
10 x 40,45,50kg upper back machine

3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
10 x 22.5,25, 27.5kg cable triceps extensions with rope

30 30kg kneeling cable crunches
back bend/forward bend on folding step/bench

bacon wrap
lamb and aubergine dhansak

lager and wine
13 st 4

6-158?04,17

25 mins recline bike hills level 11
machine kicked me off

back bend/forward bend on folding step/bench
5 mins treadmill

Chicken and chips wrap
lamb tagine and couscous

wine
13 st 6

606,10,?31,16

Back from Zell am See.

13st 6.

?-279604?

Yoga 1: 6:30am Wimbledon

no scales, food or booze diary on tour as I am off skiing

5079831?

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press
3 x 10 40kg leg extensions

30 30kg abdominal crunch machine

3 x 10 25kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 8kg l/r kettlebell bottoms-up press

prawn mayo ketchup wrap
veg soup with prawn and egg roll

Murphy's and wine
13 st 5

4-2895-3??

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

bacon and chard wrap
steak, chips and sweetcorn

wine
13 st 4

709,10,6-2??

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

bacon and sweetcorn relish wrap
bolognaise

lager and wine
13 st 7

5-1986-4??

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

Scotch egg
Jamaican spicy veg pattie
cauliflower cheese

lager and wine
13 st 5

No Rain Alamein Again

Picked up musically exactly where i left off with the Blues distracting me from the discomfort.
4 miles with which I was pleased.
Now I sit to scribble I notice my right knee is hurting and the raw skin on my forehead and cheeks makes me feel as though I have been pepper sprayed!
Painful to start a new chapter perhaps but the discomfort is ultimately short lived.

6-1896-3?

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 kneeling cable crunches

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

chicken and rice with Swiss chard
chocolate bar

Guinness and wine
13 st 6

4-2978-518

Yoga 5 - 8am Wimbledon

Swede fritters
Oysters
Moules frites

13 st 4
1lager

21?,10,4-458

30 mins recline bike hills level 11

back bend on folding step/bench

lamb and green bean curry with rice
wine

13 st 2