-11,12,?832?

30 mins recline bike level 11

Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'
passive hanging

oat and strawberry 'bullet
KFC Zinger Tower Burger
pineapple, pea, sweetcorn, pepper and pork noodles
pork wrap

wine
12 st 13

23,11,9757,12

3 x 10 40kg incline press machine
3 x 10 50kg bench

3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 10kg concentration curls

30 25kg abdominal crunch machine
3 x 10 40kg pecs machine
3 x 10 20kg curl machine

oat and blackberry 'bullet
BLT
Cheese omelette, peas and chips

Wine
13 St 2

22,12,13,857,10

Yoga 5

fishcakes and beans

lager
13 st 2

03,13,13,?,10

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

buffet food
buffet booze

13 st 0

3,14,922?7

Thrown a Boxing Day off by life

fry up and an egg
pasty
Salmon and squash in tomato sauce
Cereal

Wine
13st 2

?3????4?

Thrown a Christmas Day off by life at John's.

??,10,922?7

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 55kg pull-down machine
10 60kg pull-down machine
10 55kg pull-down machine
10 50kg pull-down machine

30 30kg kneeling cable crunches

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

55 degrees on new hamstring flexibility machine
35 degrees left leg forward on anterior flex machine
30 degrees right leg forward on anterior flex machine

No food or booze log on Christmas Eve
No scales on tour

4?,11,5158

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

in the gym with Ben

ploughman's soft roll
duck and brocolli fried rice

wine
13 st 4

6??5159

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

30 25kg abdominal crunch machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg military press
3 x 10 30kg upright row

passive hanging
Swiss ball squats, Virasana, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

orange and melon 'bullet
leftover keema kale and rice
salmon, broccoli, chips and white sauce
pears and chickpeas (late night hunger is a terrible thing)

wine and Guinness
13 st 6

7??5159

Yoga 4

pear 'bullet
leftover chicken and leek casserole with dumplings
keema kale and rice

Guinness and wine
13 st 7

60,10,9519

yoga 3

Hoo Hing duck noodle soup with Ben
chicken and leek casserole with dumplings
orange

wine
13 st 6

40,10,94208

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

bacon roll
steak, chips and braised leeks
orange

stout and wine
13 st 4

40894106

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers

3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 18kg dumbbell preacher curls

3 x 10 40kg incline press machine
3 x 10 20kg curl machine

30 25kg abdominal crunch machine
passive hanging
50 degree hamstring flexabilty machine
their spelling not mine

carrot, courgette and Worcestershire sauce 'bullet
chicken and bean quesadilla
veg soup and cheese roll

Theakston's stout and wine
13 st 4

43,10,74106

30 mins recline bike level 11

passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'

banana and clementine 'bullet
leftover jerk chicken, rice 'n peas, 'slaw
chicken, mash, broccoli and gravy
Clementine and banana
quesadilla

wine
13 st 4

-23972124

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 55kg pull-down machine
10 60kg pull-down machine
trainer told me I was "cheating" so worked back up the weights
10 55kg pull-down machine
10 50kg pull-down machine

3 x 10 30kg new extension machine
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

30 30kg kneeling cable crunches

passive hanging
Swiss ball squats, Virasana, pike, back bend,torso turns and forward rolls

50 degrees on new hamstring flexibility machine

banana and clementine 'bullet
M&S hoisin duck wrap
jerk chicken, rice 'n peas, 'slaw

wine
12 st 12

22772(-1)48

30 mins recline bike level 11

passive hanging (both grips and scapular activation)
Swiss ball squats, Virasana, pike and forward rolls

banana and clementine 'bullet
bacon, mayo and tomato ketchup wrap
fishcakes and beans
quesadilla

lager and wine
13 st 2

42,11,65139

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

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

new flexibility machines

passive hanging (both grips and scapular activation)
Swiss ball squats, Virasana, pike and forward rolls

banana and clementine 'bullet
hot dog and a Guinness at rugby
beef stew and chips
quesadilla

beer and wine
13 st 4

34886549

Yoga 2 10am Wimbledon

Quesadilla
Beef stew and dumplings

Wine
13 St 3

64,10,8437,10

30 mins recline bike level 11

Clementine and mango 'bullet
cheese sandwich
lamb samosa
Tighten up Christmas do

lager, stout and wine
13 st 6

42,10,93248

passive hanging (both grips and scapular activation)
Swissball squats, Virasana and pike

12kg Turkish get ups
vertical jumps (need work)

Was due to do weights but they are replacing them and the machines in the refurb

biriani
veg soup with bacon roll

wine
13 st 4

22,10,54328

30 mins recline bike hills level 11

passive hanging (both grips and scapular activation)
Swissball squats, Virasana and pike

KFC Pulled Chicken Twister
humus and cheese rolls

Guinness and wine
13 st 2

1887436,10

3 x 10 40kg pecs machine
3 x 10 40kg incline press machine

3 x 10 ez bar preacher curls 10 kg on end of plastic sleeved bar
3 x 10 40kg press machine

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

passive hanging (both grips and scapular activation)
Swissball squats, Virasana and forward rolls (the latter for the first time since my back started playing up)

'bullet
hummus, roast pepper and feta bap
keema cabbage

wine
13 st 1

0797444,10

30 mins recline bike hills level 11

Swiss ball messin' round
passive hanging
active hang with leg raise

back still giving me gyp, but on the mend I think

Clementine, blueberry, oat and milk 'bullet
hummus, roast pepper and feta bap

G&Ts
13 st 0

498564,10

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg 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
easier on the lower back you see

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

passive hanging
active hanging leg raise

Swiss ball messin' round

Clementine and apple 'bullet
bacon roll at rugby
beef stew and chips
apple

wine
13 st 4

4964259

Yoga 1.
Went on the bus for a change.
Protected my lower back; not for  change given the last few days.

apple, carrot and Clementine 'bullet
sausage roll
Beef stew
Hummus rolls

Guinness and wine
13 St 4

36984177

30 mins recline bike hills level 11

Swiss ball messin' round
passive hanging

back still giving me gyp

melon 'bullet
roast beef and onion mayo M&S roll
feta, pea and spring onion omelette with chips

wine
13 st 3

55983067

passive hanging
active hanging leg raise

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

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg upright row

Swiss ball messin' round

all the above done rather gingerly as my lower back is playing up

strawberry, apple and oat 'bullet
left over fried rice
canapes
vegetable soup
ice cream

stout and wine
13 st 5

7,11,81359

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

oat,apple and melon 'bullet
KFC Pulled Chicken Twister
pork, veg and egg fried rice

wine
13 st 4

45,11,54329

Yoga 5

NutriBullet
cheese, onion and mayo roll
chicken with bubble 'n squeak

wine
13 st 4

55865238

3 x 10 50kg bench
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 ez bar preacher curls 10 kg on end of plastic sleeved bar
3 x 10 ez bar curls 8.75 kg on end of metal sleeved bar

30 25kg abdominal crunch machine

passive hanging
active hanging leg raise for time

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

NutriBullet
chicken roll
chicken with bubble 'n squeak

stout and wine
13 st 5

75965159

30 mins recline bike hills level 11

chilli and rice
roast chicken and spuds with creamed parsnips

Guinness and wine
13 st 7