8 8 -1 4

30 mins recline bike hills level 11

tuna/mayo sandwich
orange
fried egg, black pudd, beans and saute spuds

Guinness
13 st 8

9604

Yoga at SW Virgin Active

honey on toast

all day brekkie sarnie

apple

haleem, mushroom bhaji, naan

wine

13 st 9

9 8 3 1

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stretching: assorted

sausages, mushrooms, toast

bangers, mash, gravy veg

wine

13 st 9

9 5 -3

30 mins recline bike hills level 11

half spinal twists

haleem and veg
tapas

lager and wine
13 st 9

10 6 -2

3 x 10 25kg overhead presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

3 x 10 crunches
3 x 10 16kg kettlebell goblet squat

chicken salad sandwich

apple

haleem with veg and sauteed spuds

apples

wine

13 st 10

8 6 -4

30 mins recline bike hills level 11

courgette and spud frittata
apple

lasagne

wine

13 st 8

9 6 -3

Note to self: If you have meetings all day and are going out in the evening you won't get your exercise in unless you do it before work.

courgette and spud frittata

apple

chilli con carne and garlic bread

lager

13 st 9

7 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg Arnold presses
3 x 10 10kg l/r triceps extensions

3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chilli con carne in baked spud

apple

lager and wine

13 st 7

7 8 -1 4

Yoga at South Wimbledon

pork with veggie rice

red Thai courgette and pork curry with rice

wine

13 st 7

7 8 -5 1

30 mins recline bike hills level 11

standing quad stretches
new upright hip openers
kneeling stretch

roast pork and spuds

wine

13 st 7

10 4 -4 5

No booze yesterday but no exercise either as I was travelling back from Bulgaria.

13 st 10

skidoo

Six days on the skis. What can I say? Life is good.

? 5 -2 8

With any luck I am on the slopes this morning after a day of travelling yesterday.

5 7 -4 9

30 mins recline bike hills level 11

standing quad stretches
new upright hip openers


tuna mayo roll
mango
totilla with a tomato and olive sauce

wine
13 st 5

6 7 -3 9

3 x 10 25kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldowns
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises


chicken roll
mango
corned beef hash and sweetcorn


wine
13 st 6

8 7 -3 6

Dynamic Yoga

carrot and orange soup
Indian veg and ham rice with mango chutney

roast chick and Boulangère potatoes

wine

13 st 8

679

26 mins recline bike hills level 11
machine kicked me off

standing quad stretches
new upright hip openers
kneeling stretch

veg and ham rice

mango

take away kebab

Guinness

13 st 6

7?68

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pulldowns
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham, olive, dried tom and mayo pasta salad

fishcakes, carrot and orange soup

wine

13 st 7

86?7

Yoga at Virgin Active South Wimbledon

egg and bacon sarnie

roast duck and spuds with orange sauce

wine

13 st 8

8 6 -7 10

21 mins recline bike hills level 11
machine kicked me off
9 mins recline bike hills level 11

standing quad stretches
new upright hip openers
seated twists

corned beef hash and fried egg
dhansak, saag aloo, and pulao rice

lager
13 st 8

6 4 -6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg barbell shoulder presses
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crushers
3 x 10 50kg lats pulldowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham and mustard sandwich

orange

pea and ham pasta

wine

13 st 7

7 6 -4 6

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

standing quad stretches
new upright hip openers
seated twists

ham sandwich
apple

corned beef hash and sweetcorn

wine

13 st 7

6 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers
3 x 10 20kg Olympic overhead squats

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

bacon and tomato ketchup sarnie
banana (that's enough bananas, ed.)
green Thai chicken and aubergine curry with rice

stout and lager

13 st 6

7 5 -5 7

19 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

all day breakfast sandiwch
banana
sausages in an onion and tomato sauce with garlic bread

wine
13 st 7

7 7 -5 5

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

all day breakfast sandiwch
banana

green Thai chicken and aubergine curry with rice

wine

13 st 7

8 10 -4 8

standing quad stretches (both hands grab foot)
new upright hip openers

30 mins recline bike hills level 11

bacon egg and toast
Brazilian feast
carrot soup and garlic bread

all sorts of exotic booze
13 st 8

10 ? -5 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

corned beef hash and fried egg
chicken soup and garlic bread
pizza

wine

pizza

7 5 -5 8

30 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and bacon sandwich
apple

carrot soup

roast chicken and boulangere potatoes

wine

13 st 7

4 5 -3 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and chorizo sandwich

banana

corned beef hash and sweetcorn

wine

13 st 4

6 7 -1 8

Didn't think I would get time to visit the gym yesterday, then when the opportunity arose I had left my kit at home; thus nada.

Welsh rarebit
chick dhansak and rice

Stout and Guinness
13 st 6

4 6 -4 10

30 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

chorizo and sun dried tomato sandwich

apple

dhansak

crisps

creme egg

wine

13 st 4

7 7 -5 9

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg l/r strict triceps press downs
3 x 10 20kg barbell curls

standing quad stretches (both hands grab foot)

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

egg and anchovy sandwich

apple

shepherds pie

lager and wine

13 st 7

7 7 -5 10

Yoga at Virgin Active South Wimbledon

chocolate weetabix

soup and sandwich

shepherd's pie

wine and lager

13 st 7

8 5 -5 10

26 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11

new upright hip openers
standing quad stretches (both hands grab foot)

lager, Guinness and wine
calamari
steak and chips

13 st 8

6 5 -5 9

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 8kg l/r triceps extensions
3 x 10 20kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 20kg barbell curls

new upright hip openers


tuna in bread roll
apple
corned beef hash

wine
13 st 6

Cornish Times

Work, Guinness, Jethro show first half, interlude Newcastle Brown, Jethro show second half, post show Newcastle Brown until stop tap, back to the old homestead, Box of Stella bottles shared with Steve The Bike, Salsicca sec fried in extra virgin olive oil and some expresso laced with sambuca.
No time for my scheduled 2 miler I am afraid.
Jethro was really excellent by the way !

5 7 -3 7

16.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11
machine kicked me off

so I only did 29 minutes and forgot to do any stretching

cheese sarnie

lager and wine

13 st 5

Recline no cycle

Recline rather than cycle thus not providing any machine with even a glimpse of an opportunity to kick me off !

6 6 -2 8

I was very busy all day yesterday and out in the evening so I didn't get an opportunity to train. Theoretically I was going to go at six thirty in the morning but that didn't happen.

tuna and cucumber sarnie

pork korma and veggie rice

Porter and wine

13 st 6

7 8 -3 10

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 45kg chest press machine
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

cheese 'n onion sandwich
banana
pork korma and veg rice

lager and wine
13 st 7

2 mile

The IAAF no longer keeps official world records for this distance; they are called world best instead.
I suspect the titleholder will not yet be quaking in his spikes.
Donned the shorts and daps at the end of the working day and took to the road from the office itself which was, I suspect, easier than getting home then summoning up the gusto to get back in the car to get to the gym.

Somnolence

As required.

7 8 -3 11

20 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

ham and mustard sandwich
apple
chicken, mushroom and cream pasta

wine
13 st 7

Nil

I was supposed to do 25-30 minutes of light exercise. Exhaustion prevailed and I ended up doing no real exercise other than taking the girls for a walk with Den to see his horses.

8 5 0 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

roast beef Sunday lunch

curried remains of Sunday lunch with rice

lager and wine

13 st 8

burning the candle

3.22Km at 8 in the morning, jaunt to Cardiff and back, party till 3am.

8 7 -2 8

30 mins recline bike hills level 11


hoi sin ribs and fried rice
chcken dhansak, sag aloo, and pilau rice


lager and wine
13 st 8

Luxardo Sambuca Dei Cesari

Scheduled and welcome rest. For rest I mean lazy bodily abuse with food and booze. Can't let the body think anything radical has changed simply because I have taken it running twice !
Nourishing ruby at the Zafran, washed down with two bottles of white, a box of Stella while I flamed the chiminea, all topped off with espresso cafe corretto compliments of my christmas pressie Dolce Gusto machine and the good people of Luxardo in Italy !
It did in fact hurt quite a bit in the morning !

66,-1,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

ham and mustard sandwich
orange
carrot and corainder soup, naan and chicken wings

wine
13 st 6

6,4,-1,11

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

tuna sandwich
orange
corned beef hash and sweetcorn

wine
13 st 6

One and a Half Syndrome..

Characterised by a unilateral lesion of the paramedian pontine reticular formation.
I had a lazy eye when I was a child - it appears that the syndrome is spreading ?
2.4 Km again last night.

Genesis 2:2

I rested on both the first and third day. Then again my goal is quite a bit easier to achieve !

551,10

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new prone hip openers
tuna sandwich
orange

pizza

lager and wine

13 st 5

Once Again

One and a half miles.
I cursed when the weather did, in fact, permit !

4408

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

tuna sandwich

apple

salmon and broccoli pasta

wine

13 st 4

660,10

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 15kg strict bilateral cable crossovers
3 x 10 10kg dumbbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 35 kg assist pull ups

pasty
vegetable soup

1 glass wine
13 st 6

860,11

30 mins recline bike hills level 11

Spanish omelette with bacon
Spanish ometlette with chorizo in red wine

wine and lager
13 t 8

861,13

yoga at Virgin active

ham egg and chips
pork, aubergine and butternut squash Thai red curry and rice

Guinness, wine
13 st 8

680,13

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg barbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 55kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

ham, sun dried tomatoes and olives in a bread roll

apple

roast chicken, spuds, peas, gravy

wine

13 st 6

731,10

20 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11

chorizo and roasted pepper roll

grapes

corned beef hash and sweetcorn

wine

13 st 7

6358

Dynamic yoga at Virgin

Pepper steak slice

apple

carrot soup

ribs and noodles

wine

13 st 6

6618

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
1 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
2 x 10 preacher curls 12.5kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

tuna sandwich

banana

carrot and coriander soup with cheese and tomato roll

Guinness

13 st 6

6229

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

window sill hip openers

chicken/bacon/mayo brown roll
grapes
hoi sin chicken and veg stir fried rice
chocolate bars

wine
13 st 6

6,3,2,10

Thrown a day of by life and indolence.

red pepper omelette

shepherd's pie

wine

13 st 7

7429

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
1 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
2 x 10 preacher curls 12.5kg each end of metal sleeved bar
(stood up to cheat slightly as front of right elbow was slightly sore)30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

red pepper omolette and chips
chinese take away

wine
13 st 7

441,10

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

window sill hip openers

sausage, egg and mayo bap
orange
vegetable soup with panini pizza style

wine
13 st 4

5,4,2,14

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 20kg barbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chicken, mayo, tomato and basil roll

orange

crisps

sausage and chips

crisps

wine

13 st 5

652,11

Dynamic Yoga at Virgin Active which seemed, to my astonishment, to include the "freestanding Benny squat hip opener" that I thought I had invented.

mozzarella, tomato and pesto roll
orange
chicken, tomato, spinach and mozzarella risotto

wine
13 st 6

6?0,10

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

Spanish tortilla with salami
pear

chickpea curry and naan

13 st 6

Guinness and wine

5?1,11

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 8kg dumbell shoulder presses
3 x 10 8kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs

l/r freestanding Benny squat hip opener to cross standing bow transition (nearly fell over)

Spanish tortilla with salami

pear

pork chops, potato wedges, salad

wine

13 st 5

5?2,10

20 mins recline bike hills level 11
machine kicked me off
1 mins recline bike hills level 11
machine kicked me off
9 mins recline bike hills level 11

l/r freestanding Benny squat hip opener to cross standing bow transition

chicken soup
steak, mushrooms, chips, pepper sauve

stout, lager and wine
13 st 5

6?5,14

Kinect (http://yourshapecenter.uk.ubi.com/)

corned beef hash and fried egg
pesto chicken, aubergine, pasta

wine
13 st 6

832?

3 x 10 15kg strict bilateral cable crossovers
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg pulley
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r freestanding Benny squat hip openers

baked spud with aubergine and prawns
pear
corned beef hash and sweetcorn


wine
13st 8

757,12

30 mins recline bike hills level 11

l/r Benny squat hip openers

tuna melt panini

pear

pork, aubergine and butternut squash Thai red curry and rice

wine

13 st 7

857,10

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell shoulder presses
3 x 10 8kg l/r dumbell triceps extensions
3 x 10 50kg lat pull downs

l/r Benny squat hip openers

bacon rolls
prawn and pea risotto
wine

13 st 8

?1? 10

No exercise, no weighing scales and plenty of booze and food since Christmas Eve.

Time to get back with the programme.

22?7

26 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11

l/r Benny squat hip openers

last of the lamb curry and rice as a cold lunch
salmon and broccoli pasta bake


wine
13 st 2

5247

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

tuna mayo sarnie
apple
roast chicken and red pepper with lemon and corainder couscous

wine and lager
13 st 5

3467

12 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

l/r Benny squat hip openers

corned beef hash
Welsh rarebit and salad
lamb chops, chips, asparagus and mushroom
Italian Christmas cake and ice cream

lager and wine
13 st 3

336,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

corned beef hash

clementine

chicken Kiev and chips

wine

13 st 3

506,10

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

l/r Benny squat hip openers

slow cooked lamb and lentil curry
corned beef hash and sweetcorn

lager
13 st 5

5158

yoga at VActive

bacon sarnie
onion soup
slow cooked lamb and lentil curry

lager and wine
13 st 5

5159

day off due to Bomber and Christmas socialising commitments

soup and baguette

restaurant meal

lager and wine

13 st 5

4028

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 165kg each end of plastic sleeved bar
3 x 10 50kg lat pull downs
3 x 10 20kg shoulder press machine
3 x 10 30kg triceps pushdown
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r Benny squat hip openers

BLT baguette

2 clementines

chicken kiev, mash, peas

beans on toast

wine

13 st 4

4106

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

l/r Benny squat hip openers

Beirut buffet
soup and steak sandwich

cocktails, lager and wine
13 st 4

2124

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs
3 x 10 20kg barbell push up behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 30kg cable pullover

l/r Benny squat hip openers (invented by me)

turkey, stuffing and cranberry sandwich
steak, mushrooms, chips, pepper sauce.
smarties

wine
13 st 2

2 -1 48

22.5 mins recline bike hills level 11
machine kicked me off
7.5 mins recline bike hills level 11

chocolate weetabix
tuna pasta
clementine
spinach and lentil soup with bacon

lager and wine
13 st 2

5139

machine weights workout as they are redoing the floor for the free weights section
(they should have been finished yesterday)

tuna pasta
pork pie and soup

lager and wine
13 st 5

6549

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

l/r half bow pose

bacon sarnie
carrot soup and garlic bread
fish 'n chips and mushy peas
chocolate weetabix

lager
13 st 6

437 10

machine weights workout as they are redoing the floor for the free weights section

l/r half bow pose

BLT
apple
corned beef hash and sweetcorn

wine
13 st 4

3248

28 mins hills level 11 recline bike
machine kicked me off

l/r half bow pose

BLT
banana

buffet at kid's judo Christmas send off

no booze

13 st 3

4328

machine weights workout as they are redoing the floor for the free weights section

l/r half bow pose

chicken, chorizo and bean stew with garlic bread

banana

chicken dhansak and rice

lager

13 st 4

463 10

29 mins hills level 11 recline bike
machine kicked me off

l/r half bow pose

egg mayo sarnie

apple

chicken, chorizo and bean stew with garlic bread

winr

13 st 4

444 10

10 40kg, 10 50kg, 10 60kg bench
3 x 10 55kg pulley
3 x 10 55kg lat pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 10 kg dumbbell shoulder presses
3 x 10 30kg triceps pushdown

l/r half bow pose

chorizo and lettuce sandwich

apple

chicken dhansak and rice

wine

13 st 4

5 4 10

Sivananda Yoga, South Wimdbleon Virgin.

sausage and onion baguette
chicken, chips and salad

wine
13 st 5

4259

29 mins hills level 11 recline bike
machine kicked me off

l/r half bow pose

full English
soup
yarg cheese
sausage and onion baguette

lager and wine
13 st 4

4177

3 x 10 15kg strict bilateral cable crossovers
3 x 10 55kg lat pull downs
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

carrot soup

cheese/onion/mayo sandwich

2 clementines

corned beef hash and sweetcorn

wine

13 st 4

3067

30 mins recline bike hills level 11

l/r half bow pose

carrot and coriander soup

cheese and onion omelette with chips and lettuce

wine

13 st 3

1359

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 50kg lat pull downs
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

sausages, tomato ketchup, rice 'n peas

apple

lager and wine

13 st 1

4329

22 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11

l/r half bow pose

cheese and roast pepper sandwich

tangerines

kidney (an experiment, yuk), mash and cauliflower

wine

13 st 4