9 12 767

more than three hours in the dentist's chair ate up both my training time and inclination so "thrown a day off by life".

Irish Stew

Guinness

13 st 9

10 11 344

10 40kg 10 45kg 10 50kg bench press (nursing right shoulder)
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg curls
30 35kg kneeling cable crunches
3 x 10 25kg rop4 triceps pushdowns
10 45kg 10 50kg 10 55kg pulldown machine

marmalade on toast

brie and bacon sarnie

apple

thai curry and rice

wine

13 st 10

10 ?665

27 mins recline bike hills level 11
machine kicked me off

sausage sandwich

bacon sandwich
roast beef Sunday lunch
chilli and egg bread

lager and wine
13 st 10

10 7546

paintballing

pizza

prawn pasta

wine

13 st 10

8937

3 x 10 40kg bench press (nursing right shoulder)
3 x 10 30kg t-bar row using barbell
3 x 10 45kg lats pulldowns
3 x 10 20kg front squat
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

chicken and cucumber sandwich

apple

cucumber soup

Penne Puttanesca

wine

13 st 8

79764

Bikram Wimbledon after work - 3 left

porridge and honey

tomato soup

salmon and cucumber sandwich

orange

chicken, chips and beans

wine

13 st 7

98745

30 mins recline bike hills level 11

salmon and cucumber sarnie
orange

salad

Hawaiian pizza

no booze

13 st 9

12 10 435

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

mushroom soup

salmon and cucumber sarnie

orange

tandoori broccoli and cauliflower

lamb biryani

Guinness

13 st 12

8 11 456

30 mins recline bike hills level 11

sausage sandwich
orange

prawn and pea risotto

wine

13 st 8

89756

3 x 10 45kg pec machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

sausage and bacon sarnies

Guinness and wine

13 st 8

96557

30 mins recline bike hills level 11

sausage, beans and chips

lager

13 st 9

10 8446

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
30 30kg kneeling cable crunches
3 x 10 15kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 45kg lats pulldowns
3 x 10 25kg triceps pushdowns

Scotch egg

ham and tomato sandwich

orange

oxtail and carrot casserole with mashed potatoes

no booze

13 st 10

99966

Bikram Wimbledon after work - 4 left

marmite on toast

ham and tomato sandwich

orange

vegetable soup and scotch egg

no booze

13 st 9

99767

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

Marmite on toast
ham sandwich
orange

steak and mushroom sandwich

no booze

13 st 9

10 12 847

22.5 mins recline bike hills level 11

stopped as a precaution as I felt sick and Ben is off school with vomiting attacks

no food

Guinness

13 st 10

9 12 ?36

3 x 10 10kg strict cable crossovers
30 30kg kneeling cable crunches
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns

mozzarella and roasted pepper sarnie
nectarine

duck and sweet pepper red Thai curry and rice

wine

13 st 9

11 11 746

30 mins recline bike hills level 11

marmite on toast
jerk chicken and salsa
roast duck and spuds in an orange sauce

lager and wine
13 st 11

11 9558

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 15g press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

cheese and salsa sandwich

assorted chinese

lagers

13 st 11

8 11 788

Bikram after work 5 left

mozzarella and roasted pepper sarnie
nectarine

lamb steak, rice, guacamole, salsa

wine

13 st 8

10 9556

30 mins recline bike hills level 11

mozzarella and roasted pepper sarnie

nectarine

oxtail and carrot casserole with mashed potatoes

wine

13 st 10

12 855

123 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 15g press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

avocado and bacon sarnie

plum

avocado and carrot soup

chicken, bacon and olive pasta

wine

13 st 12

10 9845

30 mins recline bike hills level 11

assorted cheese and egg sarnie triple pack

Sri Lankan veg biriani

Guinness

13 st 10

10 13 937

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

tuna salad roll

corned beef hash and peas

wine

13 st 10

12 10 665

Richmond to Windsor bike ride

beans on toast

burger and chips

lager

13 st 12

10 97

cycled to Wimbledon for Bikram

bacon, beans and chips

veg and lamb curry and rice

lager and wine

13 st 10

10 10 7

130 30kg, 10 40kg, 10 50kg bench press (nursing shoulder)
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

BBQ pork sandwich

plums

Irish stew

beer

13 st 10

10 975

30 mins recline bike hills level 11

pate on toast
plums

ribs, chips, corn on the cob

wine

13 st 10

13 11 ?5

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

marmite on toast
blue cheese and mango chtuney sandwich
apple
liver, mashed spuds and peas

wine
13 st 13

13 11 666

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

apple
banana

steak, chips, mushrooms, pepper sauce

lager, Guinness and wine

13 st 13

12 11 765

16kg kettlebell workout in Cardiff

? 13 10 53

White Water Rafting in Cardiff

?10 865

16kg Kettlebell workout in Cardiff

? 11 10 74

6:30am Bikram yoga at Wimbledon - 1 left

leek soup and cheese roll

banana

who knows what I ate and drank in Cardiff last night? I am writing this the afternoon before in London

no scales on tour

11 11 964

30 mins recline bike hills level 11

KFC Zinger burger

chicken and vegetable pie

wine

13 st 11

9 11 ?35

3 x 10 40kg pecs machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 20kg military press
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

bacon and blue cheese roll

banana

chicken, ribs, peas and chips

wine

13 st 9

10 12 ?65

30 mins recline bike hills level 11

Sainsbury's triple chicken sandwich

cheese omelette, roast toms and chips

chocolate bar

lager

13 st 10

10 13 ?35

3 x 10 35kg incline press machine
(Had to use the horizontal handles as the vertical hurt my right shoulder)
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
30 30kg kneeling cable crunches
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns

cheese and tomato pitta

apple

pork and peppers in oyster sauce with noodles

lager

13 st 10

11 12 ?35

10am Bikram Wimbledon - 2 left

sausages, tomatoes, pitta

jerk chicken, chips and mushrooms

lager and stout

13 st 11

11 12 ?52

30 mins recline bike hills level 11

sausage sandwich
buffalo steak, garlic mushrooms and chips

lager and wine
13 st 11

8 11 62

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
30 30kg kneeling cable crunches
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns

salmon, cream cheese and cucumber pitta
sausage pitta

lager and Guinness
13 st 8

10 11 714

Bikram

salmon, cream cheese and cucumber bagel
banana

cheese omelette and chips with salad

wine

13 st 10

11 11 642

30 mins recline bike hills level 11

marmite on toast
salmon, cream cheese and cucumber bagel
apple

egg, lentil and spinack curry with brown rice

wine

13 st 11

11 12 325

3 x 10 12.5kg other machinecable crossovers
3 x 10 15kg press behind neck
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg barbell curls

salmon, cream cheese and cucumber bagel

banana

scallops and bacon on bubble & squeak with red wine vinaigrette

toasted cheese sandwich

wine and lager

13 st 11

11 12 533

30 mins recline bike hills level 11

Pizza Hut

chicken, spinach, tomato and potato curry with naan

crunchie

wine and Guinness

13 st 11

11 13 863

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldowns
2 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

roast pork Sunday dinner

cream cheese bagel

lager and wine

13 st 11

11 11 57

30 mins recline bike hills level 11

Pizza Hut
chicken with pasta in sweet pepper sauce

wine and lager
13 st 11

8 11 633

6:30am Bikram Wimbledon - 4 left

cheese and cucumber sandwich

peach

kebab

lager and wine

13 st 8

9 10 852

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
2 x 15 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

ham and cucumber sandwich

pear

cake
corn on the cob

sausages, chips and peas

wine

13 st 9

10 10 753

6:30am Bikram Wimbledon - 5 left

ham and tomato sarnie

apple

sweet potato and spinach curry on a naan

wine and lager

13 st 10

9 10 753

30 mins recline bike hills level 11

honey and cinnamon porridge

chorizo and feta roll

apple

dim sum and veg fried rice

marmite on toast

wine

13 st 9

10 10 643

3 x 10 50kg pulley
3 x 10 45kg lats pulldowns
3 x 10 12.5kg strict cable crossovers
3 x 10 10kg press behind neck
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
2 x 15 ez bar preacher curls 6.25kg each end of metal sleeved bar

beef and tomato roll
clementines

prawn and roasted veg pasta

wine

13 st 10

10 12 536

7pm Bikram Balham

roast beef Sunday Lunch

wine

13 st 10

13 11 63

Bomber decided to stay on after AbbeyFest so thrown a day off by life

lamb burger and coleslaw

chicken wings and calzone

lager and wine

13 st 13

11 10 672

28 mins recline bike hills level 11
machine kicked me off

chicken leg and rice in spicy tomato sauce
kebab

lager and wine
13 st 11

13 10 7

3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 15kg press behind neck
3 x 10 12.5kg "other machine" cable crossovers
30 30kg kneeling cable crunches
3 x 10 22.5kg triceps pushdowns
30 ez bar preacher curls 5kg each end of metal sleeved bar

tandoori chicken with saag dhal

clementines

chicken curry and rice

lager and wine

13 st 13

13 98

Bikram Wimbledon (6 left)

bacon rolls
buffet
tandoori chicken, spinach dhal, pulao rice

Mars bar

wine

13 st 13

? 10 ?

30 mins recline bike hills level 11

egg salad sarnie and apple for lunch.

Off to Wales for funeral after work

No scales in Wales

14 11

30 mins recline bike hills level 11
shoulder is hurting - taking ibuprofen

BLT

chicken, sweet potato and onion with a spinach and tomato sauce

wine

14 st

14 ?5

30 mins recline bike hills level 11
shoulder is hurting - taking ibuprofen

bacon rolls

Sunday lunch

roast peppers filled with tomato and feta

wine

14 st

??7

Day of rest at Cardiff

plenty grub

plenty booze

no scales in Wales

??7

30 mins recline bike hills level 11

shoulder is hurting

BLT and apple

off down the M4

sure there is food and booze at the end of it

no scales in Wales

10 8 10

6:30am Bikram Balham

sushi

roast peppers filled with tomato and feta

Guinness and wine

13 st 10

12 87

28 mins recline bike hills level 11
machine kicked me off
2 mins glaring at bike

chicken, sweetcorn and mayo roll
banana
chorizo eggs with scallops on garlic and parsley flat bread

wine
13 st 12

14 8 10

3 x 10 60kg deadlifts
3 x 10 ez bar preacher curls 6.25kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 8.75kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg strict triceps pressdowns

Cheese roll

sushi

chicken, spinach, olive and tomato sauce with pasta

wine

14 st

13 8723

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

cheese and onion roll

veg and chicken fried rice

wine

13 st 13

13 8733

10 5kg leg press

10 10kg leg press

10 20kg leg press

10 30kg leg press

10 40kg leg press

10 50kg leg press

10 60kg leg press

10 70kg leg press

10 80kg leg press

10 90kg leg press

10 100kg leg press

10 110kg leg press

10 120kg leg press

10 130kg leg press

10 140kg leg press

10 150kg leg press

10 160kg leg press

10 170kg leg press

10 180kg leg press

10 190kg leg press

.... that is as high as the machine goes

chicken and chips

lager and Guineess

13 st 13

12 8632

Bikram Wimbledon at noon

Cheese on toast

Irish Stew

wine

13 st 12

10 9632

Too busy to do any exercise or indeed to eat any food.

Not too busy to drink lager at AbbeyFest.

13 st 10

12 11 633

30 mins recline bike hills level 11



cheese on toast
sausage sandwich
orange
stir fry pork, veg and noodles

wine
13 st 12

15 11 7 3 1

10 x 40kg deadlifts

9 x 45kg deadlifts

8 x 50kg deadlifts

7 x 55kg deadlifts

5 x 60kg deadlifts

4 x 65kg deadlifts

3 x 70kg deadlifts

2 x 75kg deadlifts

1 x 80kg deadlifts

sausage sandwich

orange

pizza

lager

14 st 1

13 8711

30 mins recline bike hills level 11

sausage sandwich
orange
Cajun chicken and pasta

wine

13 st 13

14 10 10 5 2

2 x 10 20kg bench

2 x 10 25kg bench

2 x 10 30kg bench

2 x 10 35kg bench

2 x 10 40kg bench

2 x 10 45kg bench

rubbish curls as arm is still hurting

chicken sarnie

BLT

apple

buffalo and Stilton pie with chips

wine

14 st

14 7743

30 mins recline bike hills level 11

beans on toast

chicken roast dinner

thai curry

wine

14 st

14 673

Didn't get out of bed until 10:30 so no exercise opportunities presented themselves.

bacon, egg, beans toast

dim sum and beef in oyster sauce

glass or two of wine

14 st

12 753

500m swimming

chicken sarnies

wine and lager

13 st 12

12 8741

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
3 x 10 70kg squats

sausage sandwich
banana

sausage, chips and salad

lager and wine

13 st 12

13 964 -2

6:30am Bikram Wimbledon - 8 left

BK bacon double cheeseburger

Dim sun and fried rice

wine and lager

13 st 13

14 955-1

30 mins recline bike hills level 11

all day brekkie roll of my own design
apple

salmon, garlic mushrooms. saute spuds

banana

wine

14 st

15 10 3 5 -3

10 x 30kg deadlifts

9 x 40kg deadlifts

8 x 50kg deadlifts

7 x 60kg deadlifts

6 x 70kg deadlifts

5 x 80kg deadlifts

4 x 80kg deadlifts

3 x 80kg deadlifts

2 x 80kg deadlifts

1 x 80kg deadlifts

BLT wrap

apple

chilli con carne and chips

wine

14 st 1

15 10 47 -2

Cycled to 5pm Wimbledon Bikram

Sardines on toast

soup

Jerk chicken with rice 'n peas

wine

14 st 1

15 935-1

30 mins recline bike hills level 11

Vietnamese food

lager and wine

14st 1

12 844-2

3 x 10 10kg squat/press behind neck combo

3 x 10 30kg bench
3 x 10 40kg bench
3 x 15 50kg bench

chicken/chorizo/mayo/salad roll
orange

corned beef hash

lager

13 st 12

12 96?-1

30 mins recline bike hills level 11

prawn Caesar salad wrap
cherries

chicken, chips and salad

wine and lager

13 st 12

14 8751

3 x 10 10kg squats
3 x 10 10kg press behind neck
3 x 10 20kg squats
3 x 10 40kg squats
3 x 10 60kg squats

beef, fried onion, tomato and horseradish roll
cake
orange

corned beef hash and sweetcorn (Actifry less than ideal for hash)

wine

14 st 0

13 883-2

500m swimming

beef, fried onion, tomato and horseradish roll
cake
orange

risotto

chocolate

wine

13 st 13

13 11 74 -2

3 x 10 10kg squats
3 x 10 15kg press behind neck
3 x 10 20kg squats
3 x 10 40kg squats
3 x 10 60kg squats

beef, fried onion, tomato and mustard roll

orange

tuna and sweetcorn pasta

crisps

wine

13 st 13

14 974 -2

30 mins recline bike hills level 11

bacon and egg sandwich
Brazilian Sunday lunch
ham and tomato roll

lager & Brazilian cocktails
14 st

14 684 -3

3 x 10 10kg squats

3 x 10 20 kg bench

3 x 10 30 kg bench

3 x 10 4okg bench

3 x 10 40kg deadlift

3 x 10 15kg military press

left over curry

tuna pasta

wine and beer

14 st

12 874 -3

500m swimming

all day brekkie sarnie
apple
Thai turkey, red pepper and spud curry with rice

wine
13 st 12

13 7340

30 mins recline bike hills level 11

tuna salad baguette

jerk chicken and salad and Spanish tortilla

lager, Guinness and wine

13 st 13

14 9740

3 x 10 10kg squats
3 x 10 10kg bench
3 x 10 20kg bench
3 x 10 30kg bench
3 x 10 35kg bench
10, 6, 5 40kg bench

ham bagel
peach
meatballs in tomato and green pepper sauce with spagehetti

wine and lager
14 st

13 11 7 00

500m swimming

ham and salad bagel

blueberries, yogurt and honey

cod, chorizo, yellow pepper and tomato with garlic bread

wine

13 st 13

15 9721

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 and salad

melon

ham and chips

wine

14 st 1

16 ?27 -1

Bikram Yoga

sweetcorn fritters with bacon and maple syrup

ham omelette, chips and salad

wine

14 st 2 (hmmmm)

15 7530

30 mins recline bike hills level 11

curry and chips

lager and Guinness
14 st 1

14 842 -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
3 x 10 60kg squats

ham wrap
melon

fried chicken and mushroom rice

chocolates

wine

14 stone

12 964 -1

30 mins recline bike hills level 11

but that is level 11 for an age that is one year more than last time

ham wrap

cherries

melon and ham

patatas bravas

cannellini beans chorizo in red wine

red wine

13 st 12

14 885 -1

3 x 10 10kg military press
3 x 10 25kg military press
3 x 10 20kg military press
3 x 10 45kg military press
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

(shoulder hurts this morning after all that pressing)

Khichdi
ham, cucumber and mustard wrap
orange

ribs, chips and sweetcorn

Toblerone

wine

14 st

13 10 10 3 -1

500m swimming

tuna and mayo wrap
orange

tandoori fish, actifry sag aloo, raita, pulau rice

Toblerone

wine

13 st 13

12 10 10 3 -1

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

sausage and egg wrap
orange

fish pie

Toblerone

wine

13 st 12