87575

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

crab stick sandwich

banana

steak, chips, mushrooms, pepper sauce

wine

13 st 8

7756 10

3 x 10 40kg low row machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 8kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns
3 x 10 16kg dumbbell pull overs

30 35kg kneeling cable crunches

beef stew, mashed spuds, green veg

cream cake

chorizo and sweetcorn chowder with garlic bread

wine

13 st 7

8477

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

corned beef pie and mixed veg

wine

13 st 8

77368

3 x 10 60kg squats
3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine

3 x 10 10kg strict cable crossovers
3 x 10 50kg bench
limited ROM but a shoulder improvement
3 x 10 30kg recline bench

porridge with honey and yoghurt

cheese and tomato sandwich

apple

chicken, dhal, fried spuds and corgette

wine

13 st 7

65788

Bikram yoga after work. 1 left.

pork, potato, tomato and onion salad
apple

cream of leek and celery soup with garlic bread

wine

13 st 6

5566 10

16 mins recline bike hills level 11
machine kicked me off
14 mins recline bike hills level 11

porridge and honey

cheese and tomato sandwich

apple

corn on the cob

BBQ ribs, chicken and chips

wine

13 st 5

65477

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar skull crushers 7.5kg each end of plastic sleeved bar

3 x 10 l/r 10kg concentration curls

3 10 l/r 10kg triceps extenstions - I may have forgotten to do these

30 35kg kneeling cable crunches

3 x 10 17.5kg two hand cable curls

3 x 10 25kg triceps pushdowns

marmite on toast

cheese and tomato sandwich

orange

keema peas and rice

Guinness

13 st 6

76779

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

ham cheese and tomato sandwich
orange

cream of leak and celery soup

ham, cheese and tomato slice

wine

13 st 7

85588

3 x 10 60kg deadlifts
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

sausage sandwich
ham, cheese and tomato slice

wine
13 st 8

84558

10am Bikram in Wimbledon

home made beef pie

chicken with mushrooms, leeks, celery and cream

wine

13 st 8

776 10 7

30 mins recline bike hills level 11

sauteed beef and mushroom sandwich
banana

chicken dhansak, sag al00, rice

stouts and porters

13 st 7

87689

3 x 10 10kg strict cable crossovers
3 x 10 30kg recline bench
3 x 10 40kg bench
bleedin' shoulder
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 15kg two hand cable curls

cheese and onion sandwich
orange

Sri Lankan veg biriani

Guinness

13 st 8

967?5

30 mins recline bike hills level 11

cheese and onion sandwich
orange

breaded plaice, chips and peas

bananas foster

wine

13 st 9

77766

3 x 10 6kg l/r horizontal dumbbell external rotation

3 x 10 6kg l/r vertical dumbbell external rotation

3 x 10 6kg l/r lateral raise with internal rotation

trying to rehabilitate shoulder

3 x 10 60kg squats

3 x 10 150kg leg extensions

3 x 10 70kg leg adductor machine

cheese and onion sandwich

orange

shepherds pie

lager

13 st 7

87485

30 mins recline bike hills level 11

fried rice

chicken and chips

wine

13 st 8

89565

3 x 10 45kg pulley

3 x 10 45kg lats pulldown

3 x 10 60kg deadlifts

3 x 10 25kg triceps pushdowns

3 x 10 ez bar skull crushers 10kg each end of plastic sleeved bar

3 x 10 16kg two handed dumbell triceps extensions

30 35kg kneeling cable crunches

sausage sandwich

fried rice with dim sum

wine

13 st 8

9544

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

fajitas

pasta

wine and lager

13 st 9

8867

3 x 10 40kg incline bench bad right shoulder
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

cheese, ham and tomato sandwich

sliced banana and strawberries

pork vindaloo biriani

wine

13 st 8

69778

Bikram yoga after work. 3 left.

ham and tomato sandwich
apple

pork, chorizo, sweetcorn and new potato stew

wine

13 st 6

88778

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

cheese and tomato sandwich

apple

chicken wings

Singapore noodles

Tiger beer

13 st 8

79987

3 x 10 40 recline bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches
3 x 10 55kg pulldown machine
(forgot shoulders)

mushroom and spinach risotto

chicken with aubergine and olives in tomato sauce with cannellini beans

Guinness

13 st 7

98884

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

dhal and saag aloo

mushroom and spinach risotto

wine

13 st 9

976?8

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 20kg military press

30 32.5kg kneeling cable crunches
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns

beef stew and dumplings

wine

13 st 9

9684

30 mins recline bike hills level 11

vegetable soup
bacon sandwich
sag aloo, dhal and chicken

Guinness, brown ale and wine
13 st 9

7877

Bikram yoga after work. Paid for 5 class 30 day card.

ham and tomato sandwich

orange

chilli con carne and chips

wine

13 st 7

76687

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 2okg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon and avocado sandwich
banana

sausages, bacon, egg and chips

Guinness

13 st 7

87789

30 mins recline bike hills level 11
machine tried to kick me off towards the end but I gritted my teeth and ground it out at level 25 to the end.

spud and green pepper Spanish omelette with sweet chilli sauce
orange

sweet pepper and prawn pasta

mint chocolate ice cream

wine

13 st 8

87858

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley

3 x 10 45kg lats pulldown
3 x 10 2okg military press

3 x 10 strict ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

cheese tomato and basil sandwich

banana

Chinese pork fried rice

wine

13 st 8

97758

30 mins recline bike hills level 11

spud and green pepper Spanish omelette

orange

sausage, cream mustard, basil and pasta

wine

13 st 9

995 10

3 x 10 40kg bench
3 x 10 45kg pulley
3 x 10 55kg pulldown machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon roll

roast pork and spuds

wine

13 st 9

96747

30 mins recline bike hills level 11

pizza
curry

wine
13 st 9

6?677

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 2okg military press
30 32.5kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
10 40kg, 10 45kg, 10 55kg pulldown machine

ham sandwich
banana

risotto

wine

13 st 6

6 10 758

Bikram yoga Wimbledon

ham and mustard sandwich

grapes

hunter's chicken and borlotti beans

wine

13 st 6

88678

30 mins recline bike hills level 11

cheese and roast med veg sandwich
grapes

burger, chips, coleslaw

no booze

13 st 8

88746

3 x 10 10kg strict cable crossovers
3 x 10 40kg low row machine
3 x 10 45kg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 8.15kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

spicy lentil soup with crust of bread

chicken, pea and egg fried rice

Guinness

13 st 8

11 12 555

30 mins recline bike hills level 11

bacon and tomato sandwich
grapes

duck and sweet pepper braised in spiced mango juice with rice

wine

13 st 11

12 12 549

3 x 10 10kg strict cable crossovers
3 x 10 45kg lats pulldowns
3 x 10 40kg low row machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

felt very tired

marmite on toast

mixed veg Sambar

venison and mushroom casserole with mashed potato

Guinness and wine

13 st 12

10 11 458

30 mins recline bike hills level 11

cheese omelet and chips

buffet at party

lager

13 st 10

8 10 357

3 x 10 40kg pecs machine (something must be done about right shoulder)
3 x 10 shoulder press machine
3 x 10 45 kg lats pulldown
3 x 10 40kg low row machine
3 x 10 ex bar preacher curls 10kg on each end of plastic sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg strict triceps pushdowns

ham and mustard sandwich
apple
Yo sushi

lager and wine
13 st 8

79477

Bikram Wimbledon after work - 2 left to be used by 10/10

ham and mustard sandwich

apple

Irish stew

wine

13 st 7

11 8469

30 mins recline bike hills level 11

brie and bacon sarnie
apple

take away fish and chips

no booze

13 st 11

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