74?84558

passive hanging
active hanging leg raise for time

30 mins recline bike hills level 11

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps

hot open chicken and mushroom sandwich
salmon, chips and salad

wine
13 st 7

72?776,10,7

10 40kg 10 50kg 10 60kg pull down machine
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 25kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 30kg triceps cable pushdowns


squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' crawlin' squat walkin'
forgot to do anything for abs

carrot and coriander soup with seeded bread roll
half an apple
pineapple fried rice

wine
13 st 7

68?87669

30 mins recline bike hills level 11

rollin'

sausage, bacon and salad roll

spag bols
wine
13 t 6

558967?5

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

30 30kg kneeling cable crunches

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

rollin'

chicken, bacon and salad wrap
coq au vin and chips

wine
13 st 5

52877766

yoga 4 8am

chorizo panini
garlic bread

wine
13 st 5

36,10,87485

10am Yoga 3

beef tacos with guacomole
steak, chips mushrooms and toms

Guinness and wine
13 st 3

36,11,89565

30 mins recline bike hills level 11

passive hanging
active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps

"spicy fishcake" wrap
pear
broccoli, corn and bacon chowder with garlic bread
fun size confectionery

wine
13 st 3

4799544

3 x 10 50kg bench
3 x 10 10kg vertical cable crossovers
3 x 10 40kg incline press machine

3 x 10 15kg cable curls
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 10kg on end of plastic sleeved bar

passive hanging for time
active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps

egg and cress mayo wrap
banana
Fish and chickpea casserole with rice
fun size confectionery

lager and wine
13 st 4

5898867?

30 mins recline bike hills level 11

active hanging
passive hanging
squat stretches

Thai massage

"spicy fishcake" wrap
pear
chicken and butternut squash cous cous
fun size confectionary

lager and wine
13 st 5

68969778

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 30kg triceps cable pushdowns
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 25kg barbell triceps extension

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk
passive hanging leg raise for time
active hanging leg raise for time

chicken, wickle and chilli jam wrap
peach
chicken, mash, broccoli and gravy

lager
13 st 6

66988778

30 mins recline bike hills level 11

active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

dhal and okra wrap
orange
cheese and chorizo omelette with actifry butternut squash

lager and wine
13 st 6

3879987

3 p.m. yoga 2

bacon roll
hot dogs
fun size chocolate bars

lager
13 st 3

46998884

No exercise as my brother John was staying with me. Strictly I could have got to the gym and back before he got up, but I didn't.

Chorizo panini
Kebab

Guinness and lager
13 St 4

448976?8

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

active hanging leg raise for time

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

an evolving squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' cross-legged stand-up session

Fish and chickpea casserole
Chicken dhansak, sag aloo and pulao rice

Lager and wine
13 St 4

38,10,9684

26 mins recline bike hills level 11

active hanging leg raise for time

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

orange
banana
BLT

wine
13 st 3

55,10,7877?

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

active hanging leg raise for time

3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 10kg on end of plastic sleeved bar
3 x 10 20kg barbell curls

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

tuna and broccoli pasta bake
banana
prawn and roasted veg pasta
Thai style bacon, celery, and nut fried rice

wine
13 st 5

36?76687

26 mins recline bike hills level 11
machine kicked me off

active hanging leg raise for time

4 minutes treadmill

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk

steak, fried onion, mustard and mayo wrap
tuna and broccoli pasta bake
chocolate bars

wine
13 st 3

38,11,87789

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

active hanging leg raise for time
frog stand attempts
Exercise Ball Prone Leg Raise

cheese, celery and tomato wrap
banana
steak, chips, pepper sauce
Mars bar

lager and wine
13 st 3

59797958

8 a.m. 30 mins recline bike hills level 11

3 p.m. yoga 1

bacon, mayo and leaf salad wrap
coq au vin with potatoes
Mars bar

wine
13 st 5

0799758

I went on a day trip to Bletchley park yesterday. I might theoretically have got the gym at eight and made it to Euston in time for the 10:13 but it might have been tight. Thus, thrown a day off by life; the forst day off since June 1st though.

chicken and leek pie, with new spuds and mixed veg
tuna lasagna

lager and wine
13 st 0

-26,10,9955,10

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

active hanging leg raise for time

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

an evolving squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' cross-legged stand-up session

egg, veg, black bean and guacamole burrito
apple
Rice, beans, cheese

12 St 12
Wine

07,11,9647

19 mins recline bike hills level 11
machine kicked me off

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

11 minutes treadmill

pork and black bean burrito
veg frittata, baked beans and brown sauce
chocolates and nuts

wine
13 st 0

07,13,6?677

Thai massage lunchtime. Really went to work on me now I am starting to get used to it, and explained that the right hand side of my body is much stiffer than the left all the way down from my shoulder to my hamstring.

I am encouraged though and booked another session for a fortnight's time rather than three weeks.

chicken wrap
apple
pork and prawn chow mein

wine
13 st 0

08,11,6,10,758

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

3 x 10 strict ez bar preacher curls 12.5kg on end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell curls

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up
active hanging leg raise for time

apple and grapes
chicken, colcannon, gravy
chocolate

stout and wine
13 st 0

49,11,88678

30 mins recline bike hills level 11

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

quesadilla
apple
Thai chicken and spinach curry with rice

wine and lager
13 st 4

3?,11,99746

10 40kg, 10 50kg, 10 60kt vertical traction machine
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 9kg sitting l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension
3 x 10 30kg triceps cable pushdowns

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand nd cross-legged stand-up

quesadilla
chicken, cabbage and spuds

stout and wine
13 st 3

29.10.11.12.555

30 mins recline bike hills level 11

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand nd cross-legged stand-up

quesadilla
pizza

stout and wine
13 st 2

15,12,12,12,549

3 x 10 40kg leg extensions
3 x 10 150kg leg press

3 x 10 30kg military press
3 x 10 35kg upright row

an evolving squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' cross-legged stand-up session

3 x 10 35kg leg adductor machine slot 4
3 x 10 8kg l/r kettlebell bottoms-up press

active hanging leg raise for time

fish taco
mixed nuts
Fun size confectionary

Wine
13 st 1

49,12,10,11,458

30 mins recline bike hills level 11

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand (fell on my face again) and cross-legged stand-up attempts (harder first thing in the morning)

tuna, egg, and padron pepper roll
banana
vegetable fritters and bacon

wine
13 st 4

65,10,8,10,357

3 x 10 12.5kg cable crossovers
3 x 10 30kg recline press
3 x 10 40kg bench

3 x 10 strict ez bar preacher curls 12.5kg on end of plastic sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell curls

active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand (fell on my face) and cross-legged stand-ups

tuna, egg, chilli pepper mayo and salsa roll
banana
prawns, broccoli and carrots in oyster sauce with egg and pea fried rice
mixed nuts

wine
13 st 6

54,12,79477

5 individual active hang leg raises

30 mins recline bike hills level 11

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand attempts

BLT baguette
fish and broccoli soup
bread roll

lager and stout
13 st 5