34,10,632,11

10 30kg pulley
10 40kg pulley
10 45kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
lower back hurt

3 x 10 50kg pulldowns

30 30kg kneeling cable crunches

3 x 10 30kg cable triceps extensions with rope
3 x 10 10kg l/r seated dumbbell triceps extension
3 x 10 16kg overhead kettlebell two handed tricep extension

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
assorted floor based stretches and movements

turkey, mushroom and cream pasts
chilli and chips

Guiness and wine
13 st 3

14,10,7526,11

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

Swiss ball squats, back bend, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Oat, pear and blueberry 'blast
Tuna, sweetcorn, chorizo and mayo roll
Chilli and chocolate

Wine
13 st 1

15,10,9526,11

3 x 10 40kg leg extensions
3 x 10 35kg leg adductor machine (pin 4)
3 x 10 150 kg leg press

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

Swiss ball squats, back bend, rolls, torso turns and pike
got close to a full head stand on the pike but crashed and burned
investigative kneelin' crouchin' foldin' lungin' op'nin' bendin'
assisted brachiation, passive hanging, active hanging leg raise

Oat, pear and blueberry 'bullet
Tuna, sweetcorn and mayo roll
veg and mince with chips

lager
13 st 1

13,10,83379

12 mins mins recline bike hills level 11
machine kicked me off
8 mins mins recline bike hills level 11
machine kicked me off
10 mins mins recline bike hills level 11

Swiss ball squats, back bend, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Oat, pear and blueberry 'blast
Tuna, sweetcorn and Mayo roll
gammon with cauliflower cheese

lager
13 st 1

-15,10,7333,10

Yoga 4 6:30am Bikram Wimbledon

pear, blueberries and nuts in the 'bullet
chorizo, cheese and shallot quesadilla
veggie food at fibits

Interval G&T
wine
12 st 13

46993459

3 x 10 12.5kg cable crossovers
3 x 10 40kg pecs machine
3 x 10 40kg incline press machine

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

30 25kg abdominal crunch machine

Swiss ball squats, back bend, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

In the gym with Ben for the first time, though each of us worked independently

pear, blueberries and nuts in the 'bullet
Fajitas
chicken, chips and beans
chocolate bars

lager and wine
13 st 4

17,10,73519

30 mins recline bike hills level 11

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
messing about with various floor mobility drills
TRX assisted Brachiation of my own invention

chicken, lentil, spud and courgette curry
chocolate bars

Guinness and wine
13 st 1

46895337

10 30kg pulley
10 40kg pulley
10 45kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

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

now I know why I don't do back and shoulders on the same day most of the time

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
assorted floor based stretches and movements
TRX assisted Brachiation of my own invention

Risotto
Fajitas and chips

Lager
13 St 4

36,7,11,5446

Yoga 3 6:30am Bikram Wimbledon

corned beef quesadilla (no cheese)
tuna, leaf and tomato risotto

wine
13 st 3

54993348

passive hanging
active hanging leg raise for time

30 mins recline bike hills level 11

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
hurt my back in a head-to-knee variation

chorizo and leaf quesadilla
banana
corned beef (spud, carrot and leek) hash
apple

no booze
13 st 5

67,10,74369

3 x 10 35kg leg adductor machine (pin 4)
3 x 10 40kg leg extensions
3 x 10 150 kg leg press

3 x 10 20kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 ez bar triceps press behind neck

why did I do triceps when I should have done shoulders?

passive hanging
active hanging leg raise for time

Swiss ball squats, back bend, rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Apple and banana
Brocolli, sweetcorn and bacon chowder

No booze
13 St 6

3588418,10

24 mins recline bike hills level 11
machine kicked me off

passive hang
Swiss ball squats, shoulder rolls, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

6 mins treadmill

pork quesadilla
apple and banana
chorizo quesadilla
chocolate

wine
13 st 3

47,12,8646,10

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

3 x 10 ez bar preacher curls 15 kg on end of plastic sleeved bar
3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 20kg cable curls

passive hanging
Swiss ball squats, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'

pork and sweet pepper wrap
apple and banana
turkey, carrot, spud and lentil curry
banana

lager and wine
13 st 4

The Lost Weekend: Day 2

47,12,76436

The Lost Weekend: Day 1

?7884368

30 mins recline bike hills level 11

27,10,93458

10 30kg pull down machine
10 35kg pull down machine
10 40kg pull down machine
10 45kg pull down machine
10 50kg pull down machine
10 55kg pull down machine
10 60kg pull down machine
10 65kg pull down machine
10 70kg pull down machine

30 30kg kneeling cable crunches

3 x 10 30kg cable triceps extensions with rope
3 x 10 10kg l/r seated dumbbell triceps extension
3 x 10 16kg overhead kettlebell two handed tricep extension

jerk pork, black beans with pineapple and cucumber salsa
clementine
potato, prawn and cucumber salad

lager and wine
13 st 2

63,10,54575

30 mins recline bike hills level 11

jerk pork, black beans with pineapple and cucumber salsa
prawn and veg pasta

no booze
13 st 6

07,10,54677

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 70kg leg abductor (bad girl) machine
the old jokes are the best
3 x 10 150 kg leg press

30 30kg kneeling cable crunches

3 x 10 35kg upright row
3 x 10 shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press

passive hanging
active hanging leg raise for time

Swiss ball squats, pikes, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'
squat walks

they have started renovating the gym floor today

steak and radicchio wrap (disgusting)
pear and clementine
jerk pork
fun size confectionery

wine
13 st 0

46,10,84488

passive hanging
active hanging leg raise for time

7.5 mins recline bike hills level 11
machine kicked me off
18.5 mins recline bike hills level 11
machine kicked me off
4 mins readmill

Swiss ball squats, shoulder rolls, pikes, back bend and torso turns

spud, pickle and radicchio quesadilla
Clementine and pear
steak,mushrooms and chips with pepper sauce

wine and dark ale
13 st 4

39,10,7556,10

Yoga 2 3pm Wimbledon

left over quesadillas, nachos and chicken wings

wine
13 st 3

74,10,87575

3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers
3 x 10 18kg flies

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

30 30kg kneeling cable crunches

quesadillas, nachos and chicken wings
lager and wine
13 st 7

69,10,7556,10

passive hanging
active hanging leg raise for time

22.5 mins recline bike hills level 11

Swiss ball squats, shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
various squat locomotions and Swiss ball torso turns

tuna salad roll
pear
Risotto

Wine
13 St 6

3598477?

yoga 1 at 6:30pm after driving back from Cardiff

sausage and bacon roll
beef pie and green beans
sausage, chips and baked beans
slow roast tomato roll

wine
13 st 3

28,11,77368

10 30kg pulley
10 40kg pulley
10 45kg 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 20kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension

Swiss ball shoulder rolls, pikes,back bend and torso turns (google Jeff Glover)
kneelin' crouchin' foldin' lungin' op'nin' bendin'

passive hanging
active hanging leg raise for time

sausage/mustard/leaf  bread roll and a banana
Duck and chips with a leek and tomato red wine sauce

Wine
13 St 2

14,12,65788

22.5 mins recline bike hills level 11
machine kicked me off

passive hanging
active hanging leg raise for time

Swiss ball shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
various squat locomotions

orange and banana
Hungarian beef and cabbage casserole
bread 'n dripping

stout
13 st 1

77,10,5566,10

3 x 10 40kg leg extensions
3 x 10 150kg 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 25kg shoulder press machine

passive hanging
active hanging leg raise for time

Swiss ball shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'

Veg dhal in a couple of small tortilla wraps
banana
Hungarian beef and cabbage casserole

lager and wine
13 st 7

34985477

30 mins recline bike hills level 11

passive hanging
active hanging leg raise for time

Swiss ball shoulder rolls, pikes and back bend
kneelin' crouchin' foldin' lungin' op'nin' bendin'
various squat locomotions

lamb with leek and cabbage colcannon
orange
Malteesers

wine
13 st 3

46876779

Yoga 5 8am

Veg dhal
Chinese restaurant meal

Lager and wine
13 St 4

52,10,85588

3 x 10 10kg vertical cable crossovers
3 x 10 40kg incline press machine
3 x 10 18kg flies

passive hanging for time
active hanging leg raise for time

3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 8.75kg on end of plastic sleeved bar
3 x 10 l/5 9kg concentration curls

stability ball exercises including shoulder rolls
I am much better rolling to the right so the left needs work

quesadilla
apple
lamb and veg dhansak

Guiness and wine
13 st 5