83,10,13,700

30 mins recline bike hills level 11

pulled pork and mayo sarnie
bacon sarnie

Guinness and lager
13 st 8

42,11,15,9721

3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)
3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 Captain's chair

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 l/r 10kg Arnold press

Leftover curry
Sausage sandwich
Pulled pork, slaw and chips

Wine
13 st 4

32,11,16,?27-1

30 mins recline bike hills level 11

McD breakfast
Fish 'n chips
Curry

Wine
13st 3

41,11,15,7530

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

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 20kg barbell

30 30kg kneeling cable crunches
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Cheese and ham sarnie
lamb, tomatoes and chick peas

no booze
13 st 4

63,12,14,842-1

30 mins recline bike hills level 11

tuna and cucumber sarnie
banana
paella
ice cream

wine
13 t 6

65,12,12,964-1

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 30kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin' lungin' op'nin' bendin'

chilli and rice
poached egg with bubble 'n squeak cakes
chocolate

lager and wine
13 st 6

74,11,14,885-1

30 mins recline bike hills level 11

veg samosa
ham and cheese roll
leftovers biriani and raita
chocolate bar

stout and wine
13 st 7

72?13,10,10,3-1

Yoga 4, 8am Wimbledon

Caesar salad
Chicken and greens dhansak and rice

Wine
13 st 7

52,10,13,10,10,3-1

3 x 10 40kg leg extensions
3 x 10 190kg leg press
10, 20 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

30 30kg abdominal crunch machine

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

sweetcorn fritters, bacon and maple syrup
chicken lasagna

lager and wine
13 st 5

34,11,12,10,10,3-1

30 mins recline bike hills level 11

kneelin' crouchin' foldin' lungin' op'nin' bendin'

2pc KFC meal
duck and bubble 'n squeak

Guinness and wine
13 st 3

36,11,13,9,10,0-2

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

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 18kg dumbbell curls
3 x 10 20kg barbell curls

lungin' op'nin' bendin'

all day breakfast sarnie
crisps
smoothie
quesadilla

stout and lager
13 st 3

16,11,?7810

25 mins recline bike hills level 11
machine kicked me off

kneelin' crouchin' foldin'

panini
chicken casserole and new spuds
cheese roll
chocolate

wine
13 st 1

13,11,?9631

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 15kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns

30 30kg kneeling cable crunches
kneelin' crouchin' foldin' lungin' op'nin' bendin'

seafood and sweet potato red Thai curry and rice noodles
Brazilian snacks
chicken and veg fried rice

Brahma and wine
13 st 1

14,10,11,8532

30 mins recline bike hills level 11
took it easy on the actual hills

kneelin' crouchin' foldin'

tuna and cucumber sub
apple
pork, spuds, mushrooms and greens
chocolate

oyster stout and wine
13 st 1

26,10,14,8542

Yoga 3, 8am Wimbledon

chicken, carrot, peas and rice
pork and veg pasta
chocolate

lager and wine
13 st 2

-13,13,12,10,664

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

30 Captain's chair leg raises

3 x 10 1/r 18kg dumbbell curls
3 x 10 20kg cable curls
3 x 10 25kg barbell curls

kneelin' crouchin' foldin' lungin' op'nin' bendin'

smoked salmn, cream cheese and red onion bagel
chicken wings and nachos

Guinness and wine
12 st 13

13,10,12,11,741

30 mins recline bike
under the weather again, go figure

KFC Supercharger Meal
Paella

Wine
13 st 1

-21,10,13,8743

3 x 10 40kg leg extensions
30 25kg abdominal crunch machine

3 x 10 190kg leg press
10, 20 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)

3 x 10 30kg military press
3 x 10 30kg upright row

3 x 10 8kg l/r kettlebell bottoms-up press
kneelin'

cheese burger
Scotch egg
new potato, sweet potato and courgette frittata with salsa verde
chocolate and ice cream

lager and wine
12 st 12

059,15,10,682

30 mins recline bike hills level 11
machine kicked me off
30 mins recline bike hills various levels
felt a little out of sorts for some reason

salmon, new potato, tomato in herb garlic dressing wrap
prawns and roast veg sauce with pasta
corned beef wrap

wine
13 st 0

-2-310,14,10,653

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 27.5kg cable triceps extensions with rope
3 x 10 15kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin' lungin' op'nin' bendin'

chicken, bacon, tomato and mayo wrap
Domino's tuna pizza
chocolate
corned beef wrap

wine
12 st 12

019,12,10,653

30 mins recline bike hills level 11

chicken, bacon, tomato and mayo wrap
salmon with new spuds and courgette in a white mint sauce

lager
13 st 0

i-run

Silver Palomino - Bruce
Lisa Says - Lou Reed
She's a Girl and I'm a Man - Lloyd Cole
Deceives the Eye - Madness
Strange - The Feeling
Sailin' Shoes - Little Feat
Modern Love - Bowie
Go To The Mardis Gras - Professor Longhair
Funky Shit - The Prodigy
Too Hot To Hold - Ike & Tina
Narayan - The Prodigy

Further than i thought, better tunes and better timed tunes on shuffle than I could have scheduled.

-42,11,14,8750

10 am Bikram at Wimbledon 3 left before July 2

Flingish with chips
chicken and pak choi noodles with oyster sauce

lager
12 st 10

-468,15,10,853

yoga 1 8am Wimbledon

flingish breakfast
seafood and sweet potato red Thai curry and rice
chocolate

wine
12 st 10

-549,14,10,851

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

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 18kg dumbbell curls
3 x 10 20kg barbell curls

30 Captain's chair leg raises

vegetarian sausage roll
chill wrap
bacon and tomato wrap
pate wrap

lager
12 st 9

-149,14,10,853

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

30 30kg kneeling cable crunches
oops out of sequence should have been chest and biceps

chilli con carne wrap
doner kebab
chocolate bar

Guinness
12 st 13

-249,14,11,856

10 mins recline bike hills level 11
machine kicked me off
20 mins treadmill

kneelin' crouchin' foldin' lungin' op'nin' bendin'

Pate and chutney wrap
Chilli 'n chips

Wine
12 st 12

-239,11,976?

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 15kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 27.5kg cable triceps extensions with rope

30 25kg abdominal crunch machine
kneelin' crouchin' foldin' lungin' op'nin' bendin'

pate and chutney wrap
seafood spaghetti

wine
12 st 12

-14,10,11,9,12,8?

22 mins recline bike hills level 11
machine kicked me off
8 mins treadmill

nut bar
banana
gumbo, rice and hot sauce

lager and wine

048,11,11,77?

Yoga 4 3pm Bikram Wimbledon

bacon sandwich
gumbo and crackers

wine
13 st 0

?18,11,12,10,3?

Another day off on Welsh peregrinations.

Peking duck pancakes
fish 'n chips

no booze diary or scales on tor