-383,10,13,700

15 left 15 right one leg core machine "scrunches"

3 x 10 35kg incline press machine
3 x 10 40kg bench machine
3 x 10 12.5kg cable crossovers

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 20kg barbell curls

new spud, carrot, broad bean, bacon, cabbage and chicken casserole

stout and wine

12 st 11

242,11,15,9721

yoga 3

jerk chicken, rice 'n beans, slaw

wine
13 st 2

032,11,16,?27-1

Yet another Saturday off as I had to be out early doors to go to the Formula E, and - though the cars were electric - when I got home I had taken on too much liquid fuel myself to go training.

Next week is likely to be the same with the crawfish boil.

Red pepper and mushroom bolognaise with pasta.

lager, stout and wine
13 st 0

041,11,15,7530

30 mins recline bike level 11

burger, sausage chips and salad

lager and wine
13 st 0

063,12,14,842-1

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

30 25kg abdominal crunch machine

3 x 10 simultaneous l/r Arnold presses
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

Ham, egg and salad baguette from Sainsbury
cheeseburger, chips and salad
clementine

wine
13 st 0

065,12,12,964-1

30 mins recline bike level 11

chicken, spud and veg curry and rice
cheese roll

wine
13 st 0

074,11,14,885-1

15 left 15 right one leg core machine "scrunches"

10 lat raise 20kg on barbell with one end in the corner
4 x 10 lat raise 40kg on barbell with one end in the corner
3 x 20 lat raise 40kg on barbell with one end in the corner

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbell triceps extension
3 x 10 40kg triceps machine

sausage, spud, lentil and veg casserole
weetabix
fruit

wine
13 st 0

-172?13,10,10,3-1

30 mins recline bike level 11

chicken and veg risotto
banana

lager and wine

12 st 13

-152,10,13,10,10,3-1

15 left 15 right one leg core machine "scrunches"

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

duck and tomato noodles
Guinness and lager

12 st 13

-134,11,12,10,10,3-1

Yoga 2

duck, new spuds and broad beans with a sauce
clementine, banana and apple

wine
12 st 13

-136,11,13,9,10,0-2

30 mins recline bike level 11

prawn, strawberry, tomato and chilli pasta
wine

12 st 13

-316,11,?7810

15 left 15 right one leg core machine "scrunches"

3 x 10 40kg leg extension
3 x 10 160kg leg press

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

3 x 10 35kg leg adductor machine

bolognaise
wine
12 st 13

-213,11,?9631

30 mins recline bike level 11

burrito

wine and stout
12 st 12

-414,10,11,8532

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 25kg abdominal crunch machine

3 x 10 40kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25kg triceps pushdown

burrito
apple

wine
12 st 10

-126,10,14,8542

30 mins recline bike level 11

burrito

lager
12 st 13

-1-13,13,12,10,664

Yoga 1

pork and veg burrito
wine
12 st 13

-313,10,12,11,741

Didn't manage to get any exercise in before heading off to meet the boys on the Bermondsey Beer Mile, so chalk up a third successive week with a day off on the weekend.

Fish and veggie rice
craft ales and wine

12 st 11

0-21,10,13,8743

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

passive hang

ham, egg and lettuce roll
rice and slaw

wine
13 st 0

0059,15,10,682

30 mins recline bike level 11

chicken stew with dumplings

wine
13 st 0

2-2-310,14,10,653

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

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg triceps pushdown
3 x 10 210kg l/r dumbell triceps extensions

Sri Lankan veg biriani

lager and wine
13 st 2

1019,12,10,653

30 mins recline bike level 11

beef stew
too much wine
13 st 1

2-42,11,14,8750

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 30kg pulley

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 10kg simultaneous seated Arnold presses

Irish stew
strawberries

lager and wine

13 st 2

0-468,15,10,853

The second Sunday in a row when I just couldn't be bothered. Is a trend emerging?

roast pork Sunday dinner

wine

13 st 0

1-549,14,10,851

30 mins recline bike level 11

passive hanging
supported head to knee

Chinese roast pork and braised celery with rice

Stella, Guinness and wine
13 st 1

0-149,14,10,853

3 x 10 15kg each side cable press
3 x 10 40kg incline press machine
3 x 10 50kg pec machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

passive hang

Out of sequence idiot. Today should have been back and triceps.

pork pie
banana
quesadilla

wine
lager

1-249,14,11,856

30 mins recline bike level 11

30 core machine "scrunches"

apple,
steak, chips peas and blueberry sauce

wine
13 st 1

?-239,11,976?

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

30 25kg abdominal crunch machine

10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg shoulder press machine
3 x 10 30kg simultaneous Arnold presses

passive hanging

apple
carrot, courgette, spud, chicken and venison sausage gratin

stout
forgot to weigh myself

-3-14,10,11,9,12,8?

30 mins recline bike level 11

carrot, spud, sweetcorn, lentil and venison sausage casserole

wine
12 st 11

2048,11,11,77?

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

apple
chicken, spud and asparagus stew
wine and lager

13 st 2

0?18,11,12,10,3?

Yoga 5

half a BLT
duck breast with carrot and courgette rice

Guinness and wine
13 st 0