3634,10,632,11

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

pears
pesto salmon with spring greens rissotto

wine
13 st 3

6914,10,7526,11

30 mins recline bike level 11
500m rowing machine (1:53.1)

quesadilla and pear
quesadilla with leek, lentil and spring green soup

stout and wine
13 st 6

6?15,10,9526,11

All day at the Surrey trials with Ben and thence to the pub so no time to train.

Guinness
quesadillas
13 st 6

2613,10,83379

a day off exercise

Mexican food watching Wales

Guinness and wine
13 st 2

?8-15,10,7333,10

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 10 kg bar barbell preacher curls

hanging

forgot to weigh myself and can't remember what I ate and drank

4446993459

6:30 morning Bikram with Marta Antero

bacon, cabbage and egg fried rice
wine
13 st 4

4517,10,73519

30 mins recline bike level 11
500m rowing machine (1:54.4)

orange
pork scratchings
cod in tomato and leek sauce with bubble 'n squeak
apple and orange juice

cider and wine
13 st 4

3646895337

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

fresh fruit juice
apple
jerk pork, 'slaw and chips

Guinness and wine
13 st 3

1?36,7,11,5446

Ended up working from home all day and didn't get to the gym.

chicken and leeks in tomato sauce
wine
13 st 1

5?54993348

All day at the Bomber's Surrey trial and celebrating after, thrown a day off by life

scotch egg
coq au vin and a baguette

Guinness and wine
13 st 5

3667,10,74369

8am Bikram with Sharka Komurkova

Guinness and wine
steak and chips
13 st 3

353588418,10

30 mins recline bike level 11
500m rowing machine (1:54.7) I think that is my first sub 1:55

tuna mayo roll and a pear
steak, mushroom and onion baguette and a pear

Guinness and wine
13 st 3

6747,12,8646,10

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 ez bar dumbell curls 7.5kg on each end of bar

hanging
veg soup and tuna roll

13 st 6

5047,12,76436

30 mins recline bike level 11
500m rowing machine (1:57.9)

2 pears
bacon, leak, squash and beet risotto

lager and wine
13 st 5

31?7,12,76436

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

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 12kg l/r simultaneous Arnold presses

hanging

orange
lamb and kale curry with rice
wine

13 st 3

53?7884368

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

borscht with bacon roll
wine
13 st 5

3363,10,54575

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar dumbell curls 7.5kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

single arm assisted hanging

lamb in red wine and leek sauce with roast spuds
Guinness and wine

13 st 3

3-107,10,54677

8am Bikram with Sharka Komurkova

calamari and a calzone
Guinness and wine

13 st 3

1-346,10,84488

30 mins recline bike level 11
500m rowing machine (1:57.5)

two apples
chicken casserole
Guinness and wine

13 st 1

2346,10,84488

6:30 morning Bikram with Marta Antero

veg soup with a tomato, bacon and black pudding roll

stout and wine
13 st 2

2-239,10,7556,10

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 10 45kg lats pulldown

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

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

2 apples
Chicken Cacciatore and pasta

wine
13 st 2

0074,10,87575

30 mins recline bike level 11
500m rowing machine (1:56.2)

apple
sausage, black pudding, mushrooms, tomatoes and chips

wine
13 st 0

0169,10,7556,10

3 x 10 40kg press machine
3 x 10 25kg incline press machine
3 x 10 30kg pecs machine


3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar dumbell curls 8.75kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

hanging

sausaage and cabbage casserole with spuds
stout and wine

13 st 0

5-53598477?

30 mins recline bike level 11

spicy parsnip soup with a bacon roll
Guinness and wine

13 st 5

5-428,11,77368

8am Bikram with Sharka Komurkova

nachos and wings
wine

13 st 5

5-414,12,65788

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine


3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
hanging

seafood and red pepper Thai curry and noodles
Guinness and wine

13 st 5

5-677,10,5566,10

6:30 morning Bikram with Kee Chan

duck, pineapple and avocado thai green curry with rice
wine

13 st 5

1-234985477

30 mins recline bike level 11
500m rowing machine (1:56.2)

quesadilla, chips, pineapple and avocado salsa

lager and wine
13 st 1

4646876779

2 x 3 x 10 12.5kg cable crossovers
3 x 10 25kg incline press machine
3 x 10 30kg pecs machine


3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 10kg l/r dumbell preacher curls
3 x 10 10kg l/r dumbell concentration curls

hanging

left elbow killing me throughout

cottage pie and peas
cider and wine

13 st 4

502,10,85588

30 mins recline bike level 11
500m rowing machine (1:58)

apple, carrot and celery juice
beef and plenty veg bolognaise with pasta

stout and wine
13 st 5