87,10,45

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 35kg kneeling cable crunches

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

banana and strawberry smoothie
chilli and sweet potato chips
sausages and onions in rolls

wine
13 st 8

58835

8:15am Bikram at Balham (7 left - Expiration Date 14/06/2012)

Banana and strawberry smoothie
chilli con carne

lager and wine
13 st 5

58,10,44

30 mins recline bike hills level 11

orange and melon juice
Egg and bacon mayo roll
Teriyaki salmon, sweet potato and parsley mash, sweet corn

Wine
13 st 5

98,12,56

3 x 10 50kg bench
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

melon and carrot juice
chicken fried rice
Spanish chicken with chorizo and potaoes

wine
13 st 9

9,11,12,57

11.5 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off
13.5 mins recline bike hills level 11

carrot and orange juice
tuna and mayo roll
salt and pepper chicken, sweet chilli prawn skewers, fried rice
Ferrero Rocher

wine
13 st 9

11,11,11,56

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 40kg long row machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

orange and carrot jiuce
tuna and mayo roll
pork and chickpea stew

Guinness and wine
13 st 11

10.8914

30 mins recline bike hills level 12 Virgin Cardiff

wine
13 st 10

?11,11,25

3 x 10 16kg goblet squat
3 x 10 75kg leg abductor machine
3 x 10 45kg leg adductor machine

30 30kg kneeling cable crunches

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

Virgin Active Cardiff

?9.10.54

30 mins recline bike hills level 12 Virgin Cardiff

?8,11,4

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

promised salmon
no scales on tour

78,11,4

30 mins recline bike hills level 11

apple and carrot juice
ploughman's baguette

sausages in fresh tomato sauce and garlic bread

wine
13 st 7

79?04

3 x 10 16kg kettlebell swing
3 x 10 50kg pulley
10 40kg, 10 45kg,10 50kg vertical traction machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

apple and carrot juice
chorizo and tortilla
apple
toad in the hole, chips, peas onion gravy

wine
13 st 7

7,11,?22

30 mins recline bike hills level 11

chorizo and tortilla
pasta and ragu sauce

Guinness and Stella
13 st 7

59?22

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 10kg overhead squat (a surprisingly challenging mobility test if one goes deep regardless of trivial weight)

30 35kg kneeling cable crunches

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

apple and carrot juice
chicken, chorizo and sweetcorn rice
salmon, butter beans. red pepper

wine
13 st 5

77,11,13

30 mins recline bike hills level 11

juice
chick stew with mash and broccoli
chicken, chorizo and sweetcorn rice

lager and wine
13 st 7

67,10,34

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg pecs machine
30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

apple, celery, carrot and tomato juice
chicken and mushroom slice
barbecue

lager and wine
13 st 6

68935

22.5 mins recline bike hills level 11
machine kicked me off with one minute to go
7.5 mins treadmill 7km/h 5% gradient

ham, celery and rice salad
apple
beef pie
custard

wine
13 st 6.

99871

3 x 10 50kg pulley
3 x 10 35kg upper back machine
3 x 10 16kg kettlebell swing

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

celery, carrot, apple, ginger and tomato juice
ham roll
apple
Beef bourguignon and rice

wine
13 st 9

67,10,34

30 mins recline bike hills level 11

roast chicken salad sandwich
banana
prawn and roast veg pasta

wine
13 st 6

78916

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot r)

30 35kg kneeling cable crunches

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

oops should have been back and triceps, not legs and shoulder repair.

bacon roll
chicken and sweetcorn sandwich
apple
liver and bacon with mashed spuds

wine
13 st 7

9,11,826

29 mins recline bike hills level 11
machine kicked me off with one minute to go

Bacon roll
New York Deli Sandwich
banana
take away kebab

Guinness
13 st 9

8,10,9,1,6,11

3 x 10 12.5kg strict cable crossovers
3 x 10 16kg flys
3 x 10 45kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

coq au vin with flat noodles

wine
13 st 8

99,10,13

8:15am Bikram at Balham (8 left - Expiration Date 14/06/2012)

bacon, mushrooms, chips and beans
Lebanese restaurant meal

wine and Guinness
13 st 9

5,10,715

30 mins recline bike hills level 11

tuna, sweetcorn, tomato and mayo roll
carrot soup
pork chop and chips

wine
13 st 5

58715

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

tuna, sweetcorn and mayo roll
orange
veg curry and rice

wine
13 st 5

?9936

30 mins recline bike hills level 11

bacon sarnie
feta, tomato, pesto and mayo roll
orange
prawn and roasted veg pasta

wine
forgot to weigh myself in general morning confusion
last year: http://triathblog.blogspot.co.uk/2011/03/9936.html

7,10,938

3 x 10 45kg wide pulley
3 x 10 35kg upper back machine
3 x 10 16kg kettlebell swing

3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 skull crushers 5kg each end of tricep bar

feta, tomato, pesto and mayo roll
orange
pork chop with sautéed potatoes and courgettes

Guinness
13 st 7

69?-13

29 mins recline bike hills level 11
machine kicked me off with one minute to go

cream of veg soup
beef stew and chips

wine
13 st 6

88?-15

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

sausage sandwich
chicken, butternut squash, red peppers and tomatoes
pack of Rollo

wine
13 st 8

10,10,?-14

8:15am Bikram at Balham (new 10 class card, 9left)

pizza
fish 'n chips
take away curry

lager all though 6 Nations
13 st 10 (put on 5 pounds in a day, but it was a fine day!)

58?04

30 mins recline bike hills level 11

bacon and tomato ketchup roll
banana
veg curry and rice

wine
13 st 5

6,10,?31

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

BLT multigrain roll
apple
tomato soup and bread
warm lamb and feta salad

wine
13 st 6

46??2

30 mins recline bike hills level 11

carrot and celery juice
chicken roll
banana
prawn pasta

wine
13 st 4

67??3

3 x 10 45kg wide pulley
3 x 10 50kg lats pulldown
3 x 10 40kg long row machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

chicken mayo roll
banana
steak and chips

Guinness
13 st 6

88804

30 mins recline bike hills level 11

carrot and celery juice
chicken roll
banana
langoustine
duck

wine
13 st 8

10,7,8,1,4

Out late at a party then early Bomber rugby duty to no time to train

bacon sandwich
chicken dinner
chicken curry

lager
13 st 10

?9?-13

8:15am Bikram at Balham (10 class card all used)

bacon and tomato roll
steak and chips

lager
http://triathblog.blogspot.com/2011/03/9-1-3.html

598-35

3 x 10 30kg incline bench
2 x 10 50kg bench machine
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

sausage and mustard sandwich
apple
lamb steak with chickpea mash in a red wine sauce
banoffee pie

wine
13st 5

688-14

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

sausage sandwich
apple
chicken with mushrooms and cream
garlic bread
Matlesers

wine
13 st 6

79604

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

30 35kg kneeling cable crunches

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

carrot and celery juice; dash of soy sauce
sausage, egg mayo roll
2 tangerines

wine
13 st 7

79831

30 mins recline bike hills level 11

ploughman's
asparagus risotto and baked beans

Guinness
13 st 7

895-3

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 40kg long row machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

carrot and mango juice
chicken noodle salad
clementine
fish pie and baked beans

wine
13 st 8

9,10,6-2

30 mins recline bike hills level 11

muffin
beef stew, broccoli and mash
paella

wine
13 st 9

986-4

3 x 10 12.5kg strict cable crossovers
2 x 10 50kg bench machine
3 x 10 40kg pecs machine

3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

juice
fish 'n chips
paella

wine
13 st 9

896-3

30 mins recline bike hills level 11

cucumber, carrot and tangerine juice
keema peas wrap
banana
asparagus risotto
crisps

wine
13 st 8

777-48

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

celery, carrot and tangerine juice
ham and celery wrap
banana
keema peas

wine
13 st 7

778-14

30 mins recline bike hills level 11

Peking duck wrap
spaghetti with meatballs in a tomato veg sauce with tear and share garlic and herb bread

wine
13 st 7

8___4 (leap year)

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 35kg upper back machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

orange, carrot and celery juice
cheese and onion sandwich
banana
fish pie
wine

13 st 8

978-51

30 mins recline bike hills level 11

spicy butternut squash and carrot soup
banana
roast duck, potatoes and asparagus

wine
13 st 9

?10,4-45

Thrown a day off by life by means of a bomber rugby festival, a Cardiff City Cup final, and a leaking pipe and ceiling

bacon roll
restaurant curry

lager
flat battery on scales

??5-46

8:15am Bikram at Balham 1 left

note sure what I ate or what I weigh as the scale battery is flat

http://triathblog.blogspot.com/2010/02/5-4-6.html

5?6-48

3 x 10 12.5kg strict cable crossovers
2 x 10 50kg bench
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls
30 ez bar preacher curls 5kg each end of plastic sleeved bar

carrot, apple and tomato juice
Sour hot beef and pickled chilli flavour sweet potato vermicelli
jerk pork shoulder steaks, roast butternut squash and coleslaw

wine
13 st 5

8?6-6,11

28 mins recline bike hills level 11
machine kicked me off

carrot, celery and tomato juice
ham roll
apple
cheese omelette and chips

wine
13 st 8

10,?6-4,10

3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

carrot, celery and tomato juice
seafood noodle salad
chicken and broccoli pasta bake

wine and beer
13 st 10

10,?8-46

30 mins recline bike hills level 11

carrrot, apple, celery and tomato juice
chicken and chorizo sub
mixed veg green Thai curry and rice

Guinness, lager and wine
13 st 10

9?6-65

6:30 am Bikram at Balham 2 left

apple, celery and carrot juice
cheese mayo roll
apple
moussaka
kit kat

wine
13 st 9

8?5-28

A day's travel, six days skiing then another day's travel

13 st 8

76-46

Yesterday morning 8:15am Bikram at Balham 3 left

Flying out to Toulouse this morning

last year

367-48

30 mins recline bike hills level 11

carrot and celery juice
tuna mayo roll
orange
chicken, butternet squash, rice and olives

wine
13 st 3

975-57

3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

carrot and celery juice
tuna mayo roll
strawberries
chicken soup
chicken and broccoli pasta bake

Guinness
13 st 9

10,77-55

30 mins recline bike hills level 11

carrot and coriander juice
sweet potato noodles
banana
garlic bread
prawn and veg pasta

wine
13 st 10

78,10,-48

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline bench
3 x 10 40kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

dentist
sushi
steak and chips with pepper sauce
late night ham roll

wine
13 st 7

8,10,?-58

30 mins recline bike hills level 11

banana and strawberry smoothie
rice 'n peas with sweet chili sauce
cheese and bacon rosti with spinach and yogurt sauce
crunchie

13 st 8

10,75-58

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 35kg upper back machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

apple and carrot juice
jerk chicken, rice 'n peas, 'slaw

wine
13 st 10

945-38

8:15am Bikram at Balham 4 left

carrot and celery juice
mushrooms, bacon, fried egg & potato farls
Thai restaurant meal

lager, Guinness and wine
13 st 9

467-18

30 mins recline bike hills level 11

carrot, apple and celery juice
chicken and brocolli pasta bake

wine
13 st 4

546-410

3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 5)

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

apple, carrot and celery juice
banana
ham salad roll
chicken korma, rice, sag aloo
late night ham roll

wine
13 st 5

646-4,10

30 mins recline bike hills level 11

carrot, apple and cucumber juice
ham roll
grapes
onion bhaji with salad
chicken curry and rice

wine
13 st 6

777-59

3 x 10 50kg pulley
3 x 10 40kg upper back machine
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

vegetable juice
smoothie
veg soup and fried egg sarnie

Guiness
13 st 7

877-5,10

30 mins recline bike hills level 11

carrot and cucumber juice
mango and passion fruit smoothie
vegetable soup

wine
13 st 8

11,8505,10

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 18kg incline dumbbell flys

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

sausage sarnie
beef stew, mash and broccoli
Spanish tortilla

wine
13 st 11

965-59

30 mins recline bike hills level 11

sweetcorn fritters with bacon and maple syrup
pizza

wine
13 st 9

757-37

3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (wide - slot 4)

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

carrot and apple juice with dash of soy
tuna, olive, cucumber and mayo pasta salad
grapes
slow cooker ribs and 'slaw

wine
13 st 7

766-28

Drop in Bikram Wimbledon after work

carrot and cucumber juice
ham and cucumber roll
grapes
lanb biriani and Indian fried spuds

wine
13 st 7

778-3,10

30 mins recline bike hills level 12

celery, carrot and tomato juice
ham and tomato roll
grapes
fish and chips with peas

wine
13 st 7

878-3,11

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 18kg incline dumbbell flys

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

vegetable soup
small lamb and cauli biryani
grapes
lamb  biryani and veg

Guinness
13 st 8

7850,10

30 mins recline bike hills level 12

celery and tomato juice
strawberry and banana smoothie
small lamb and cauli byriani

wine
13 st 7

987-28

3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

celery, tomato and carrot juice
sausage sandwich
roast duck and potatoes
apple

wine
13 st 9

11,66,-1,10

8:15Bikram at Balham 5left

vegetable juice
mushrooms on toast
Goan curry and rice

lager and wine
13 st 11

964,-1,11

30 mins recline bike hills level 12

carrot and apple juice
sausage and rice
pear
sausage with cream and pasta

wine
13st 9

9551,10

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (wide)

30 35kg kneeling cable crunches

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

celery, carrot and ginger juice
tuna mayo roll
apple
fish pie

wine
13 st 9

84408

30 mins recline bike hills level 12

carrot, celery and apple juice
ham roll
apple
poppadoms and dips
chicken massala with peas pilao rice

wine
13 st 8

8660,10

3 x 10 20kg incline dumbbell flys
10 40kg, 10 45kg, 10 50kg incline bench machine
3 x 10 45kg pecs machine

30 35kg kneeling cable crunches

3 x 10 20kg barbell curls
3 x 10 l/r 10kg concentration curls
10 15kg, 10 17.5 kg, 10 20kg two hand cable curls

carrot, celery and ginger juice
cheese and mayo roll
banana
chorizo and crisps

lager
13 st 8

9860,11

30 mins recline bike hills level 12

carrot and celery juice
banana and honey smoothie
vegetable soup

wine
13 st 9

12,861,13

Thrown a day off by life and indolence

Jummy Spices Buffet

lager and wine
13 st 12

9680,10

3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

beef and onion slice
banana
caramel bar
tuna and sweetcorn pasta

wine
13 st 9

10,731,10

30 mins recline bike hills level 12

carrot and celery juice
egg mayo roll
apple
lamb shank and bean casserole

wine
13 st 10

96358

Bikram Balham after work

carrot, celery and ginger juice
chicken and left-over dip wraps
chorizo and left-over dip pasta bake

wine
13 st 9

11,6618

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses


3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

30 35kg kneeling cable crunches

egg mayo roll
apple
tortilla chips and dips
enchiladas and rice

wine
13 st 11

10,6229

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

carrot and ginger juice
egg mayo roll
apple
corned beef hash and fried egg

Guinness
13 st 10

11,632,10

3x 10 50kg bench
3 x 10 20kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers

30 35kg kneeling cable crunches

3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg concentration curls

carrot, apple and parsley juice
chicken roll
apple
red Thai curry of beef and aubergine with noodles

wine
13 st 11

11,7429

30 mins recline bike hills level 11

bacon sarnie
red Thai curry of beef and aubergine

wine
13 st 11

11,7429

Bikram noon at London Bridge

Flinglish breakfast
Spanish style chicken with chorizo and chickpea stew

Porter and wine
13 st 11

12,441,10

30 mins recline bike hills level 11

carrot, celery, tomato and clementine juice
bacon roll
Clementine
fish pie and baked beans

wine and lager
13 st 12

12,542,14

3 x 10 50kg pulley
3 x 10 35kg bent over row

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

3 x 10 40kg upper back machine

cheese roll
clementine
chicken and lentil tikka masala and mushroom rice
crisps

wine
13 st 12

10,652,11

30 mins recline bike hills level 11

carrot, celery, tomato and clementine juice
chocolate drink
cream of chicken and veg soup

wine
13 st 10

13,6?0,10

3 x 10 150kg leg extensions
3 x 10 90kg leg abductor machine
3 x 10 70kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 machine crunches

bacon rolls
pasty
chicken and mushroom pasta

Guinness and wine
13 st 13

?5?1,11

30 mins recline bike hills level 11 Cardiff Virign Active

Last year.

?5?2,10

16kg kettlebell workout in Cardiff

Last Year 

?6?5,14

30 mins recline bike hills level 11 Cardiff Virign Active

No scales on tour

Last year.