21-11,12,?832?

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

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 2okg dumbell curls

pushed a weighted sled

ham sandwich
turkey hash
wine
13 st 2

2323,11,9757,12

30 mins recline bike level 20

52.0 sec 250m rowing

turley, carrot, spud and sprout red Thai curry with rice

lager ans wine
13 st 2

3422,12,13,857,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 30kg bench machine
3 x 10 25kg incline press machine

3 x 10 40kg lats pulldown close grip
3 x 10 scrunches (machine elevated on bench)

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

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 8kg l/r kettlebell bottoms-up press
5 broad jumps

cheese and pickle roll
Clementines
turkey, stuffing, mayo, pickled carrots and cranberry sauce in crusty bread with parsnip, sprout and spud soup

lager and wine
13 st 3

2203,13,13,?1?,10

10 am Bikram Yoga with Marylou McDonnell

turkey, stuffing, mayo, pickled carrots and cranberry sauce in crusty bread with parsnip, sprout and spud soup

wine
13 st 2

15,3,14,9227

Boxing day. No exercise but plenty food and booze

4?3????4?

Christmas day off. Outrageous.

4???,10,922?7

30 mins recline bike level 20
250m rowing

BK Whopper
prawn and pineapple curry with rice

lager and wine
13 st 4

?74?,11,5158

Nada, as infected by the general ennui  of Bronwydd Avenue

?36??5159

Couldn't get motivated to do any exercise before taking Ben to the dentist and then heading for Wales via an Avon and Somerset Police meeting.

267??5159

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

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
30 ez-bar preacher curls 5kg on each end of metal bar
10 60cm box jump ups, alternate legs

4660,10,9519

30 mins recline bike level 20

54.0 sec 250m rowing

Sausage and courgette pasta
wine
13 st 4

2?40,10,94208

3 x 10 30kg incline press machine
3 x 10 35kg bench machine
3 x 10 35kg lats 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 20kg shoulder press machine
3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

sausages and colcannon
lager and wine
13 st 2

6?40894106

30 mins recline bike level 20

54.4 sec 250m rowing

apple
loaded cauli cheese and a bread roll
lager and wine
13 st 6

3343,10,74106

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

3 x 10 scrunches (machine elevated on bench)
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 150kg leg press
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

red Thai lentil, courgette and sweet spud curry with rice
banana

lager and wine
13 st 3

43-23972124

Thrown a day off by life: a gentleman's head after the Tighten-Up Christmas do

Mexican Shepherd's pie
lager and wine

3-222772(-1)48

30 mins recline bike level 20

54 sec 250m rowing

Tighten Up Christmas do
13 st 3

1642,11,65139

6:30 am morning Bikram with Shona Langridge

banana
spring onion omelette in crusty bread

cider and wine
13 st 1

1734886549

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 30kg incline press machine
3 x 10 35kg bench machine

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

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

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs

2 apples
chorizo hash with baked beans

lager and wine
13 st 1

3464,10,8437,10

30 mins recline bike level 20

53.3 sec 250m rowing machine

tortilla and banana
prawns, broccoli carrots and noodles

wine
13 st 3

32142,10,93248

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 910kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 scrunches (machine elevated on bench)

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

chicken, veg and rice
spanish omelette and assorted antipasto

lager and wine
13 st 3

61622,10,54328

Another day off after getting Ben to his rugby early in the morning

bacon sarnie

chicken and veg casserole with rice

lager and wine

13 st 6

6261887436,10

Thrown a day off by life.

Korean food at Yami in New Malden
Plenty booze

4050797444,10

30 mins recline bike level 20

sub 1 minute 250m rowing machine

Chicken, kale and mushrooms with chips
Lager and wine
13 st 4

206498564,10

6:30 am morning Bikram with Shona Langridge

veg soup with a sweetcorn quesadilla
lager
13 st 2

3-294964259

3 x 10 12.5kg cable crossovers (much harder on one leg)
3 x 10 40kg bench press
3 x 10 30kg incline 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
3 x 10 25kg shoulder press machine
3 x 10 elevated, weighted scrunches

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs
failed standing jump after

risotto wrap and Clementine
duck, sweetcorn and black bean enchilladas
wine

13 st 3

41436984177

30 mins recline bike level 20

sub 1 minute 250m rowing machine

2 clementines
duck, parsnip and kale risotto

wine
13 st 4

01455983067

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 35kg leg adductor machine

3 x 10 150kg leg press
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pushdowns
3 x 10 ez-bar preacher curls 7.5kg on each end of metal bar

10 60cm box jump ups, alternate legs
followed by failed standing jump

banana and a Clementine
roast duck in chilli jam sauce with colcannon
lager and wine
13 st 0

6?347,11,81359

Couldn't summon the willpower to get to the gym before Ben's rugby game yesterday and, as it was home at the club and I had a drink, I couldn't make it up later. The Colts beat Battersea Ironsides 36-29.

Lager
Parsnip, courgette and chorizo pasta
cheese

13 st 6

8?645,11,54329

8:30 am 60 minutes Bikram with Shona Langridge

Brazilian inspired stew with chips

lager and wine
13 st 8 (6 more than yesterday)

2-4855865238

30 mins recline bike level 20

beef, sweet potato and kale Thai red curry with noodles

lager and wine
13 st 2

63775965159

6:30 am morning Bikram with Shona Langridge

beef, sweet spuds and peas in a sauce of my own devising.
wine
13 st 6