78074?84558

Played hookey in the afternoon at the movies with Ben who had an inset day, caught up back in the office, then went along to - and won - the Antelope pub quiz; thus thrown a day off by life.

Greek inspired cauli, chicken and olive casserole with crunchy bread
lager and wine
13 st 7

75172?776,10,7

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

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

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

butternut squash fritters
roast beef Sunday lunch
chicken, tomato and kale pasta

lager and wine
13 st 7

4?368?87669

8:30 am 60 minutes Bikram with Inna Vassina

red Thai squash, kale and chicken curry
2 pears
lager and wine
13 st 4

7?1558967?5

30 mins recline bike level 20

sub 2 minute 500m rowing machine
(shoulder fixed at last)

apple and banana
chicken and kimchi fried rice

lager and wine
13 st 7

8552877766

6:30 am morning Bikram with Shona Langridge

tuna and cucumber roll
chorizo and radicchio pasta

cider and wine
13 st 8

96236,10,87485

First day off for a month as watching England U17 at lunchtime was more tempting than the gym, then after work, I debriefed in the Merton Apprentice.

veg soup and an egg, olive and dried tom salad roll.
cider and wine
13 st 9

75-236,11,89565

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

3 x 10 25kg incline bench machine
3 x 10 12.5kg cable crossovers
3 x 10 30kg bench

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine

3 x 10 20kg kettlebell shrugs
3 x 10 15kg military press

working towards pistol squats

apple and banana
fish pie and kimchi

cider and wine
13 st 7

7424799544

30 mins recline bike level 20

sub 1:30 375m rowing machine
three quarters of my usual 500m as I am coming back from hurting my shoulder on 23 September.

apple and banana
corned beef, black bean and veg chilli on a naan
lager and wine
13 st 7

68368969778

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
15 left, 15 right one leg scrunchies

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls

3 x 10 ez bar preacher curls 10kg each end of metal bar
working towards pistol squats

smoked mackerel, leek and radicchio rissotto
lager and wine
13 st 6

65266988778

8:30 am 60 minutes Bikram with Sharka Komurkova

corned beef hash and a fried egg
lager and wine
13 st 6

65266988778

6:30 am 60 minutes Bikram with Raj Sharma

smoked haddock, cauli and radicchio gratin with crusty bread
lager and wine
13 st 6

3543879987

30 mins recline bike level 20

sub 1 minute 250m rowing machine
Half my usual 500m as I am coming back from hurting my shoulder on 23 September.

keema peas, corn, cape gooseberry with a naan and onion bhaji.
cider and wine
13 st 3

73246998884

3 x 10 40kg bench
3 x 10 25kg incline bench machine

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

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine
3 x 10 12.5kg cable crossovers

3 x 10 12kg rolling kettlebell shrugs (shoulders rotating in opposite circles)
3 x 10 4kg l/r kettlebell bottoms-up press
10 60cm box step ups, alternate legs

sweet potato, kale and salmon colcannon
wine
13 st 7

63......

30 mins recline bike level 20

sub 1 minute 250m rowing machine
Half my usual 500m as I am coming back from hurting my shoulder on 23 September.

mushroom, bacon, kale and pea rissotto
wine
13 st 6

84?448976?8

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg barbell curls
10 60cm box step ups, alternate legs

bacon mushrooms and kale in a white sauce with pasta
cider and wine

13 st 8

90-138,10,9684

30 mins recline bike level 20

feijoada, rice and kale
lager and wine
13 st 9

78455,10,7877?

20 mins bike, balance ball, squats curls and presses behind neck with John followed by chilling in the spa.

Oktoberfest and can't remember what I ate

13 st 7

75536?76687

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

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

3 x 10 40kg lats pulldown close grip
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell shoulder press
3 x 10 12kg rolling kettlebell shrugs
tried shoulders going in opposite circles

10 60cm box step ups, alternate legs

chicken dhansak, sag aloo, pulao rice
lager and wine
13 st 7

35438,11,87789

6:30 am morning Bikram with Shona Langridge

keema peas, corn, cape gooseberry and rice
cider and wine
13 st 3

54459797958

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

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

3 x 10 10kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

15 left leg, 15 right leg scrunchies
10 60cm box step ups, alternate legs

jerk chicken, rice 'n peas
cider and wine
13 st 5

78?0799758

30 mins recline bike level 20

quesadilla
lamb, green bean and squash Thai red curry with rice

lager and wine
13 st 7

563-26,10,9955,10

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

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

3 x 10 40kg lats pulldown close grip handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 4kg l/r kettlebell shoulder press
3 x 10 8kg l/r kettlebell bottoms-up press

pork burritos
wine
13 st 5

7?-107,11,9647

30 mins recline bike level 20
bacon roll
cream of celery soup with an egg, olive and sundried tomato roll
lager and wine
13 st 7 (on the home scales which I frankly don't believe any more)

1?-107,13,6?677

Hot yoga at Elite Fitness in Cardiff. The instructor was called Jiva. It was some sort of Vinyasa flow style.

pancakes
penne and ragout
stout and wine
13 st 1 (in Nuffield when I got back to London)

?4-708,11,6,10,758

legs and arms then off early doors down the M4

54549,11,88678

6:30 am morning Bikram with Shona Langridge

Ploughman's sub
chickpea and cabbage curry with chips

lager and wine
13 st 5

3473?,11,99746

30 mins recline bike level 20
resting shoulder; last day I hope

Sainsbury triple classic sarnie pack
turkey, squash and green bean red Thai curry with rice

perry and wine
13 st 3

64829,10,11,12,555

30 mins recline bike level 20
resting shoulder
3 x 10 scrunchies (machine elevated on bench)

2 bananas
Turkish meal at the Istanbul Meze Mangal with Jane and Ben for his birthday

lager and wine
13 st 6

76?15,12,12,12,549

30 mins recline bike level 20
resting shoulder

10 scrunchies
2 bananas

cream of celery and squash soup with turkey, tomato, mayo and JC's relish in crusty bread

lager and wine
13 st 7

56549,12,10,11,458

30 mins recline bike level 20
resting shoulder

turkey roast dinner
lager and wine

13 st 5

42365,10,8,10,357

30 mins recline bike level 20
resting shoulder

bacon and green bean oriental noodle soup
lager and wine
13 st 4