074?84558

30 mins recline bike level 11

beef and veg casserole
wine

13 st 0

172?776,10,7

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press behind neck

stretching

Baby Back Ribs & Pulled Pork with 'slaw and fries
Old Dominion Oak Barrel Stout and wine

13 st 1

368?87669

30 mins recline bike level 11

stretching

borscht with beef and horseradish rolls
lager and wine

13 st 3

1558967?5

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine (oops!)
3 x 10 10kg l/r dumbell triceps extensions
30 25kg triceps pushdowns

borscht, bacon, cheese and chips
wine

13 st 1

52877766

30 mins recline bike level 11

stretching

colcannon and sausages
lager and wine
13 st 5

236,10,87485

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg each end of metal bar
3 x 10 20kg barbell curls

veg lasagna
wine and lager

13 st 2

-236,11,89565

Didn't get to the gym.

Take away curry
Guiness and wine

12 st 12

24799544

30 mins recline bike level 11

stretching

lamb and veg massaman and rice
Guinness and wine

13 st 2

-25898867?

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

stretching

chicken, bacon, spinach and cream pasta
apple turnover

12 st 12
wine

368969778

30 mins recline bike level 11

stretching

lamb and veg casserole with a cheese panini

stout and wine
13 st 3

266988778

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
30 20kg barbell triceps extensions

stretching

seafood and avocado pasta (avocado pasta sauce is good stuff, trust me0
wine
13 st 2

43879987

30 mins recline bike level 11

stretching

meatball and mango curry with chips
lager and wine

13 st 4

246998884

Drove back from Cardiff for the Ruts game, then watched Ireland v Argentina in the club followed by Scotland Australia in the Charles Holden.

Thus, thrown a day off by life as I was last year when John was staying with me.

13 st 2 this morning.

Evening all

Chest, biceps, abs and stretching when I took Dad to lifestyle fitness in Cardiff.

I am not linking this to last year as the dates have got slightly out of sync, so tomorrow's post will link 19 October 2015 to the same date in 2014 instead of the 20th and fulfill the prophecy of the One who will bring balance to the Force.

?448976?8

30 mins recline bike level 11

lasagna and salad
wine

no scales on tour

-138,10,9684

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10kg Arnold press
3 x 10 15kg press from behind neck

meatball and mango curry with rice
Guinness and wine

12 st 13

455,10,7877?

30 mins recline bike level 11

chicken and pea pasta in a white cheese sauce
wine

13 st 4

536?76687

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 40kg cable triceps extensions with rope

chicken, spud, mushroom and sweetcorn casserole
wine

13 st 5

438,11,87789

30 mins recline bike level 11

pulled pork and kale fried rice

porter and wine
13 st 4

459797958

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

30 20kg abdominal crunch machine legs in new position

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

pulled pork, beans, corn, rice and mushrooms
Guiness and wine
13 st 4

?0799758

30 mins recline bike level 11

pulled pork, rice beans and kale
lager and wine

forgot to weigh myself

3-26,10,9955,10

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

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

oxtail, cabbage and spuds
Guinness and wine

13 st 3

-107,11,9647

30 mins recline bike level 11

seafood pasta
apple

wine
12 st 13

-107,13,6?677

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown
10 25kg lats pulldown

30 20kg abdominal crunch machine legs in new position

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

thai spiced biriani
apple
wine

12 st 13

-708,11,6,10,758

30 mins recline bike level 11

sausage casserole and crusty bread
apple
wine

12 st 7 (I can't really be 12 pounds lighter than yesterday no matter what the scales say)

549,11,88678

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 12kg preacher curls
3 x 10 20kg barbell curls

sausages, bacon, bubble 'n squeak and beans
ale and wine

13 st 5

73?,11,99746

30 mins recline bike level 11

corned beef hash
Guinness and wine

13 st 7

829.10.11.12.555

A day off exercise

veg and bacon risotto
Guinness and wine
13 st 8

?15,12,12,12,549

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg two handed kettlebell press from behind neck

chicken,spuds and veg
Guinness and wine
Forgot to weigh myslef

549,12,10,11,458

30 mins recline bike level 11

spag bols
apple turnover

wine
13 st 5

365,10,8,10,357

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
30 15kg barbell triceps extensions

mezze board
steak, salad and chips

wine
13 st 3