13 9 10 0 -2

A day off exercise.

I weigh 13 st 13 which means I have put on over a stone over the last four years.

?7810

R&R in Cardiff

?9631

500m swimming

no food journal, scales, or owning up to booze consumption on tour.

11 8532

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

chicken salad wrap

orange

chorizo and chicken in chilli/tomato sauce with a Spanish omolette

wine

13 st 11

14 8542

500m swim

asparagus risotto

blueberries, yoghurt and honey

pasta, prawns,roast veg sauce

no booze

14 st

12 10 664

3 x 10 10kg bench
3 x 10 20kg bench
3 x 10 30kg bench
3 x 10 40kg bench
3 x 10 60kg squats

chicken, mushroom and olives with a tomato sauce and mashed potatoes
carrot and coriander soup with garlic bread

wine
13 st 12

12 11 741

500m swimming

blueberries in yoghurt with honey
all day breakfast sandwich
apple

asparagus risotto

Guinness and wine

13 st 12

13 8743

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

started on 60s but got a back twinge and thought better of it

marmite on toast
cheese and tomato sarnie

roast lamb boulangerie

wine

13 st 13

15 10 682

500m swimming

Khichdi

carrot and coriander soup

sausage, mash and Sauerkraut

lager

14 st 1

14 10 653

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

ham and cucumber sandwich
blueberries in yoghurt

tuna and sweetcorn pasta

wine

14 st

12 10 653

500m swimming

ham and cucumber sandwich
blueberries in yoghurt

chickpea and aubergine curry and rice

Mars bar

wine

13 st 12

14 8750

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

BLT
banana

corned beef hash and sweetcorn

wine

14 st

13 10 11 6 2

500m swimming

BLT

banana

moussaka and garlic bread

wine

13 st 13

12 12 8 4 1

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

foam rolling

marmite on toast
cheese, tomato and cucumber sandwich
banana
moussaka and salad

wine
13 st 12

15 10 85

30 mins recline bike hills level 11

blt

Sunday lunch

thai curry

lager and wine

14 st 1 (hello)

14 10 85

3 x 10 10kg squats

3 x 10 20kg squats

3 x 10 30kg squats

3 x 10 40kg squats

3 x 10 50kg squats

foam rolling

marmite on toast

pasta and prawns

soup and bread

wine and lager

14 stone

14 11 8 5

500m swimming

ham and egg roll

cod Florentine and veg

apple

liver, bacon, mash and onion gravy

wine

14 st

11 976

Day off.

cheese and pickle sarnie

tangerine

chicken, spuds, peas, gravy

Guinness and wine

13 st 11

11 9 12 8

6:30 am Bikram

30 Day Challenge Complete!

quiche

tangerine

roast veg pizza

no booze

13 st 11

11 11 77

6:30am Bikram

quiche

tangerine

Afghan food

lager and Guinness

13 st 11

11 12 10 3

8:15 am Bikram

ham and tomato quiche

steak, mushrooms and chips

Guinness

13 st 11

14 977

8:15am Bikram

Khichdi and half a naan

all day breakfast sandwich

curry and rice

lager and Guinness

14 stone

12 875

afetrnoon Bikram

bacon and egg sandwich

fish pie

wine

13 st 12

10 976

6:30 am Bikram - didn't make it to the end

KFC burger

meatballs and green pepper with spaghetti

mango yoghurt

wine

13 st 10

10 10 87

Bikram after work

honey on toast

ham and mustard wrap

tangerine

thai curry and rice

wine

13 st 10

14 9 11

6:30 am Bikram

sausage and mash

melon

ribs in BBQ sauce with chips and sweetcorm

Crunchie dessert

no booze

14 stone

10 11 9

6:30 am Bikram

cheese and pickle wrap

banana

sausage and chickpea stew

Guinness, lager and wine

13 st 10

11 12 7

Bikram after work

chicken, bacon, mayo wrap

melon

mushroom and chorizo risotto

wine

13 st 11

14 15 96

7pm Bikram

Bacon and eggs on toast

roast pork belly with mashed spuds, peas and gravy

carrot and coriander soup with naan

wine

14 stone

14 12 87

8:15 am Bikram

prawn and veg pasta

barbecue

lager

14 st

12 976

Bikram after work


hash and fried egg
chicken Caesar salad wrap
chicken, chips and salad

wine
13 st 12

12 887

6 am Bikram

chicken and pea rice salad

corned beef hash and sweetcorn

wine

13 st 12

12 986

6am Bikram

cheese and pickle baguette

lamb chops, minted mashed potatoes, improvised tomato, onion and red wine sauce

red wine

13 st 12

12 10 7

6am Bikram

corned beef and tomato sandwich
orange

red Thai pork and green bean curry with a naan

Guiness and wine

13 st 12

• fit as a feather
• light as an ox
• strong as a fiddle

13 12 7

7pm Bikram

corned beef and tomato sandwich

apple

curried pork chop and rice

Guinness and wine

13 st 13

15 13 55

lunchtime Bikram

Full English breakfast including chips

Roast Chicken Sunday dinner

pear

chocolates

wine

14 st 1 (Blimey)

foot appears to be on the mend this morning which is as well considering the extra weight it needs to carry round.

13 11 8?

8:15 Bikram

chicken tikka wrap

corned beef, peas and noodles

onion bhaji, chicken dhansak, sag aloo, pulao rice

lager

13 st 13

11 974

Bikram after work

I think I have gout in my left big toe

chicken/mayo/salad baguette

jerk pork chop, spud wedges and sweetcorn

coupla glasses of white

13 st 11

12 10 45

lunchtime Bikram session

BBQ pork and salad wrap
pear

pizza

Guiness

13 st 12

12 967

worked through back and foot pain at 6:30am Bikram.

What an advert I am for it!

cheese and onion baguette

pear

onion bhaji
curry and rice

Guinness
13 st 12

12 11 ?

Worked through back pain at 6:30am Bikram

ham and mustard wrap

ate in Chinatown

wine and lager

13 st 12

12 12 ?

Hurt my back in Bikram - just like last year.

ham and mustard wrap

pear

red Thai fish and aubergine curry with rice

wine

13 st 12

14 13 73

3pm Bikram

fried mushrooms on a paratha

prawn Caesar salad wrap

roast lamb Sunday dinner

apple crumble and custard

wine and Guinness

14 stone

13 9?4

morning Bikram - altogether too much after doing it yesterday after work and having a few drinks in the evening

smoothie

chicken soup and garlic bread

dinner in Italian restaurant

wine and stout

13 st 13

how can I be five pounds heavier than yesterday?

8 11 6 4

Bikram after work

tuna salad wrap

roast chicken and chips with salad

crisps

wine

13 st 8

12 964

pm Bikram

bacon sarnie

veg biriani

banana

prawn and roasted veg pasta

apple crumble

no booze

13 st 12

10 956

6:30 am Bikram

banana and strawberry smoothie

bacon and mayo in a pitta

banana

vegetable biriani

Murphy's Stout

13 st 10

9957

6:30 am Bikram at Balham

steak, chips, pepper sauce

creme egg

wine

13 st 8

13 ?55

An almost unprecedented four days off exercise with working on the Royal Wedding and then the Bomber's rugby tournament stretching over a long weekend.

12 12 5 7

500m swim

chicken, bacon and mayo sandwich

orange

cod, mushy peas, chorizo

left over pasta

wine

13 st 12

11 12 5 7

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

egg mayo sandwich

orange

prawn pasta

wine

13 st 11

13 13 ? 6

300m swimming (resting elbow from weights).

Meant to do 500 but felt a bit sick.

five or ten mins in sauna

bacon and tomato ketchup sandwich

orange

chicken, veg, rice stir fry

Guinness

13 st 13

10 11 7 4

6pm yoga at Virgin

tuna and seetcorn pitta

apple

chicken with chorizo and peppers served with saute potatoes

more Easter eggs

wine

13 st 10

11 ?44

30 mins recline bike hills level 11

sausage and tortilla

Easter Eggs

Roast pork Sunday dinner

lager and wine

13 st 11

11 11 6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 5kg each end of metal sleeved sleeved bar

3 x 10 25kg strict triceps pressdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

I need to leave the weights alone until my right elbow sorts itself out.

toad in the hole with carrots and gravy

chicken, almond, and carrot korma with chapatis

lager and wine

13 st 11

11 10 75

30 mins recline bike hills level 11

sardine sandwich
apple
tortilla

wine
13 st 11

11 864

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar

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

3 x 10 25kg strict triceps pressdowns

bacon and tomato ketchup sandwich
kiwi fruit

prawn and pepper cream sauce with pasta

wine

13 st 11

12 11 6 6

30 mins recline bike hills level 11

cheese and tomato sandwich

banana

pizza

chorizo and pea fried rice

Guinness and lager

13 st 12

8 11 4 ?

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10g 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 25kg strict triceps pressdowns

tuna and mayo sandwich
pear

almond and yoghurt chicken curry with rice

wine

13 st 8

11 11 3 7

yoga

tuna mayo sandwich

orange

Italian pork and cannellini bean casserole with garlic bread

Cadbury's Caramel

wine

13 st 11

11 ?34

30 mins recline bike hills level 11

marmalade on toast
scotch egg

Barbecue food

Barbecue booze

13 st 11

9 10 5 6

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg press neck
3 x 10 20kg barbell curls
3 x 10 25kg strict triceps pressdowns

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

prawn and spinach pasta

fish and chips

Guinness and lager

13 st 9

7 10 4 5

30 mins recline bike hills level 11

tomato and ham sandwich
orange

lamb and mushrooms in oyster sauce with pea fried rice

creme egg

Guinness and wine

13 st 7

8835

Gasman to the house in the morning, lunchtime engagement and meetings, then Bomber duties in the evening, so the first day off exercise for a while. Maybe that is no bad thing with my right elbow playing up.

katsu fish curry with rise, a salad and miso soup

prawn and spinach pasta

apple crumble and custard

wine

13 st 8

8 10 4 4

3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (right elbow hurts)
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 40kg bench press
3 x 10 50kg lats pulldown
3 x 10 25kg military press
30 30kg kneeling cable crunches

ham and tomato sandwich
orange

tandoori chicken, naan and dry veg curry

wine

13 st 8

8 12 56

30 mins recline bike hills level 11

cheese and ham sandwich
orange

carrot soup and garlic bread

creme egg

Guinness and wine

13 st 8

11 12 5 7

Yoga at Virgin 6pm

tortilla

ham and cheese sandwich

mango

tandoori chicken and saag agloo

wine

13 st 11

11 11 56

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

tortilla

chinese take away

lager and wine

13 st 11

8914

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar (right elbow hurts)
3 x 10 5kg each end of plastic sleeved skull crushers

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

spinach scrambled egg on toast

burgers and buffet and birthday cake

wine and lager

13 st 8

11 11 2 5

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

Left over fried rice for breakfast

Cornish pasty

banana

Honey and mustard chicken with mashed spuds, carrots and gravy

vodka and orange

wine

13 st 11

9 10 5 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (tried 15kg and failed)
3 x 10 10kg triceps extensions
3 x 10 40kg crunch machine

cheese and pickle sandwich
orange

Char sui ribs and fried vegetable rice

wine

13 st 9

8 11 4

30 mins recline bike hills level 11

cheese and tomato sandwich

orange

bolognese cottage pie

Guinness

13 st 6

8 11 4

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldown
3 x 10 20kg barbell press behind neck
3 x 10 40kg crunch machine

ham and tomato sandwich
orange
spuds, chicken, tomato

wine and lager

13 st 8

9?04

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

ham and tomato sandwich

orange

lasagne

wine

13 st 9

11 ?22

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell press behind neck
3 x 10 12kg dumbell triceps extension
3 x 10 20kg press behind neck

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

cheese and tomato sandwich

sausages with saute potatoes and mushrooms in a cream sauce

wine

13 st 11

9?22

30 mins recline bike hills level 11

full English Breakfast
chicken and cauliflower curry with naan

lager and wine
13 st 9

7 11 1 3

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

3 x 10 25kg strict triceps pressdowns
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg bench press
3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 20kg press behind neck

ham sandwich
melon
cream of onion and thyme soup with a chorizo roll

wine
13 st 7

7 10 3 4

30 mins recline bike hills level 11

roast green and red pepper and chorizo roll
melon

take away pizza

no booze

13 st 7

8935

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 50kg pulley
3 x 10 25kg strict triceps pushdowns
3 x 10 40kg crunch machine

roast green and red pepper roll
melon
chilli con carne and rice

wine and lager
13 st 8

9871

30 mins recline bike hills level 11

home grown attempt at a vada pav
melon

chilli con carne and garlic bread

wine

13 st 9

7 10 3 4

6pm yoga @ Virgin Merton Abbey

sushi

sausage pasta with mustard and basil

wine

13 st 7

8916

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg dumbell curls

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

roast beef Sunday dinner
massaman curry powered by the left overs of the above (I will be doing that again)

wine
13 st 8

11 826

30 mins recline bike hills level 11

pancakes with lemon and sugar

brioche

bangers and mash with onion gravy

no booze

13 st 11

10 9 1 6 11

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell press behind neck
3 x 10 50kg pulley
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crishers

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

3 x 10 35kg kneeling rope pull downs

chicken, bacon, lettuce, mayo sandwich
apple

chicken, mushroom and cheese pasta bake

wine

13 st 10

9 10 1 3

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

chicken, bacon and salad sandwich

apple

fish and chips

no booze

13 st 9

10 715

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses

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

bacon and salad roll

apple

shepherd's pie

Guinness

13 st 10

8715

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

cheese, cucumber and mayo roll
apple

cottage pie

wine

13 st 8

9936

Yoga - 7:30pm South Wimbledon

cheese, cucumber and mayo roll

apple

duck, lettuce, oyster sauce and noodles

wine

13 st 9

10 938

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 120kg barbell curls
3 x 10 25kg strict posture triceps pushdowns

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

stir fry rice, veg, bacon
roast duck and spuds in marmalade sauce
apple crumble and custard

Guinness and wine
13 st 10

9 ? -1 3

30 mins recline bike hills level 11

corned beef hash
banana
tapas

lager and wine
13 st 9

8 ? -1 5

3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 25kg strict posture triceps pushdowns
3 x 10 10kg overhead squat

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

weetabix
chicken, bacon, salad and mayo roll
banana
chicken, mushroom and spinach lasagne

wine
13 st 8

10 ? -1 4

30 mins recline bike hills level 11

sausage and tomato roll
banana

corned beef hash an sweetcorn

Guinness

13 st 10

8?04

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

feta, mayo, pesto, lettuce, tomato roll
melon

steak and ale pie with courgette

Guiness and wine

13 st 8

10 ?31

30 mins recline bike hills level 11

KFC Zinger burger
sausages and onion gravy on spud and celeriac mash

wine
13 st 10

6??2

Yoga at VA Wimbledon

feta, mayo, pesto, lettuce, tomato ciabatta

melon

cottage pie and fried courgettes

wine

13 st 6

7??3

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg barbell curls
3 x 10 10kg l/r triceps extensions

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

roast lamb breast. spud and celeriac gratin, veg

lasagne and salad

wine

13 st 7

8804

30 mins recline bike hills level 11

melon and ham

sugar and lemon pancakes

lasagne and salad

rice pudding

no booze

13 st 8

7814

3 x 10 20kg press
3 x 10 50kg pulley behind neck
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher 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

side twists

ham sarnie
orange
roast squash and veggies

lager and wine
13 st 7

9 ? -1 3

30 mins recline bike hills level 11

ham and cucumber sandwich
orange

corned beef hash and sweetcorn

no booze

13 st 9

9 8 -3 5

3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher 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

honey on toast
tuna and cucumber sandwich
orange

chorizo and black pudding risotto

nuts

wine

13 st 9