?,13,8723

Cycling at Virgin Cardiff

http://triathblog.blogspot.co.uk/2011/07/13-8723.html

?,13,8733

Legs and shoulders

http://triathblog.blogspot.co.uk/2011/07/13-8733.html

?,12,8632

Virgin cycle in Cardiff

http://triathblog.blogspot.co.uk/2011/07/12-8632.html

?,10,9632

Chest and biceps

http://triathblog.blogspot.co.uk/2011/07/10-9632.html

?,12,11,633

Cycle Virgin Cardiff

http://triathblog.blogspot.co.uk/2011/07/12-11-633.html

?,15,11,731

Back and triceps
http://triathblog.blogspot.co.uk/2011/07/15-11-7-3-1.html

8,13,8711

30 mins recline bike hills level 11

apples
chicken and tomato wrap
kebab

lager
13 st 8

9,14,10,19,52

3 x 10 16kg goblet squat
3 x 10 70kg leg adductor (good girl) machine ho ho 
3 x 10 35kg leg adductor (bad girl) machine very satirical

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 20kg military press

apple and cucumber juice
2 small chicken wraps
pork pie

lager and wine
13 st 9

8,14,773

30 mins recline bike hills level 11

cucumber and tomato juice
egg mayo and spring onion roll
roast chicken thighs with sticky carrots, flat noodles and white wine sauce

wine
13 st 8

11,14,673

3 x 10 40kg bench
3 x 10 40kg incline press machine
3 x 10 35kg pecs machine

3 x 10 l/r 10kg dumbbell curls
3 x 10 20kg barbell curls
3 x 10 15kg cable curls

(protecting bad back)


conrnish pasty
breaded fish, Spaniish omelette, fresh tomato and chorizo sauce

wine
13 st 11

10,12,753

30 mins recline bike hills level 11

strawberry and banana smoothie
egg mayo salad roll
Spanish omelette with chorizo in red wine

wine and lager
13 st 10

8,12,8741

Bikram Wimbledon 8am 1 left expires 17 July

lamb and red pepper fried rice
Irish stew

lager and wine
13 st 8

8,13,964-2

Bikram Wimbledon 8am 2 left expires 17 July

aubergine parmigiana
broad bean Thai red curry and rice

wine
13 st 8

8,14,9,55-1

3 x 10 55kg pulley
3 x 10 35kg upper back machine
3 x 10 50kg lats pulldown

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension

beetroot, apple and tomato juice
ham, tomato, salad roll
lamb and mint pie with chips

lager and wine
13 st 8

9,15,10,35-3

30 mins recline bike hills level 11

beetroot, peach, grape and melon juice
sushi
prawn and roasted veg pasta
cheese roll

wine
13 st 9

9,15,10,47-2

3 x 10 40kg front squat
3 x 10 40kg leg curl machine
3 x 10 70kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 20kg military press

30 30kg kneeling cable crunches

beetroot, apple and grape juice
cheese, tomato and mayo wrap
fish 'm chips with peas

wine
13 st 9

8,15,935-1

24 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11

beetroot, apple, grape and peach juice
chorizo salad wrap
banana
steak, chips, mushroom pepper cream sauce, beetroot gratin
salmon wrap

wine
13 st 8

11,12,844-2

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbbell curls
3 x 10 25kg barbell curls

banana, strawberry and peach smoothie
chicken, mayo and salad wrap
peaches
keema (lamb) peas and chipped butternut squash
chicken wrap

lager and wine
13 st 10

10,12,96?-1

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

melon, beetroot and apple juice
roast pork Sunday lunch
meringue with strawberries and cream
chicken and mushroom rissotto

wine
13 st 10

11,14,8751

3 x 10 45kg pulley
3 x 10 50kg upper back machine
3 x 10 30kg pulldown machine

3 x 10 30kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

Beetroot and melon juice
Cheese and salsa wrap
Chicken and mushroom risotto

Lager and wine
13 st 11

12,13,883-2

30 mins recline bike hills level 11

pear, cucumber and melon juice
brie and strawberry jam wrap
lamb and veg biriani

lager
13 st 12

10,13,11,74-2

3 x 10 40kg front squat
3 x 10 40kg leg adductor machine
3 x 10 40kg leg curl machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 12kg l/r lateral raise with internal rotation
3 x 10 20kg military press

pear and cucumber juice
chicken and chilli cheese roll
lamb and left over veg dhansak biriani

lager and wine
13 st 10

12,14,974-2

20 mins recline bike hills level 11
machine kicked me off
3 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11

pear and cucumber juice
salmon, mayo, rocket and tomato wrap
corned beef hash and sweetcorn

wine
13 st 12

10,14,684-3

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

3 x 10 ez bar curls 11.25kg each end of metal sleeved bar
2 x 10 l/r 10kg, 10 12kg dumbbell curls
3 x 10 20kg barbell curls


0 kneeling cable crunches (abs still hurting from Friday)

Flingish breakfast
ploughman's sarnie
banana
salmon on sauted onion and cabbage

wine
13 st 10

?,12,874-3

sports massage

melon and carrot juice
ham and rocket wrap
nibbles with drinks

wine
no scales morning after Tom Jones

11,13,7340

Bikram 8am 3 left expires 17 July

melon and carrot juice
chilli con carne wrap
saute potatoes, tomatoes, spinack and salmon

wine
13 st 11

12,14,9470

21.5 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
4.5 mins recline bike hills level 11

melon and carrot juice
chilli con carne wrap with guacomole
prawn and avocado
lamb and veg biriani

lager and wine
13 st 12

10,13,11,700

3 x 10 24kg l/r dumbbell rows
3 x 10 55kg pulley
3 x 10 50kg pulldown machine

3 x 10 40kg kneeling cable crunches

3 x 10 35kg cable pullovers
3 x 10 30kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension

chicken dhansak, mango chutney and lettuce wrap
chili con carne on tortilla chips with guacamole

lager
13 st 10

11,15,9721

30 mins recline bike hills level 11

tomato, apple and celery juice
"ham pizza" wrap
chicken dhansak and sag aloo

lager
13 st 11

11,16,?27-1

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 37.5kg kneeling cable crunches

3 x 10 4kg 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 apple and celery juice
"ham pizza" wrap (dense but radiant, of my own design)
nachos
chicken, ribs, chips and corn on the cob

wine
13 st 11

11,15,7530

30 mins recline bike hills level 11

carrot. apple and celery juice
broad beans crushed with garlic, chilli, lemon and parmesan in a soft roll
coq ay vin with new potatoes

wine
13 st 11

12,14,842-1

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 11.25kg each end of metal sleeved bar
3 x 10 20kg barbell curls
2 x 10 l/r 10kg, 10 12kg dumbbell curls

carrot, celery and apple juice
BLT bap
bacon, broad bean, mint and cream pasta

lager
13 st 12

12,12,964-1

15 mins recline bike hills level 11
rest
15 mins recline bike hills level 11

toasted blt sarnie
baked brie
roast chicken dinner

wine
13 st 12

11,14,885-1

No exercise the morning after the day before
apple and carrot juice
beans on toast
veg wrap
hot dogs

13 st 11
beer and wine

?13,10,10,3-1

no exercise, food and booze log or scales for my birthday yesterday.

10,13,10,10,3-1

x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
10 10kg, 2 x 10 14kg l/r dumbbell triceps extension

banana, strawberry and honey smoothie
ham wrap
banana
spag bols

wine and lager
13 st 10

11,12,10,10,3-1

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg 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

banana, strawberry and honey smoothie
gammon and fried onion wrap
old school spag bols

wine
13 st 11

11,13,9,10,0-2

30 mins recline bike hills level 11

pineapple, celery, ginger and cucumber juice
egg and chorizo wrap
gammon, chips and beans

lager and Guinness
13 st 11

11,?7810

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

30 35kg kneeling cable crunches

3 x 19 ez bar curls 11.25 kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
2 x 10 l/r 10kg, 10 12kg dumbbell curls

pineapple, celery and cucumber juice
cheese and onion wrap
lamb, fruit and nut biryani

lager
13 st 11

11,?9631

Bikram 10am (new 5 class 30 day card) 4 left expires 17 July

Pineapple, cucumber and celery juice
Chorizo, egg and cheese breakfast burrito
Yasai Gyoza (Japanese veg dumplings)
Singapore noodles
cheese and mayo wrap

lager
13 st 11

10,11,8532

30 mins recline bike hills level 11

banana, strawberry and honey smoothie
chorizo with chickpeas in broth
fish and chips

various beers and lagers
13 st 10

10,14,8542

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
10 30kg, 2 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

banana, strawberry and honey smoothie
egg and pea fried rice
lamb with chickpea, fruit, nut and mint couscous
ice cream

wine
13 st 10

13,12,10,664

30 mins recline bike hills level 11

carrot, celery and tomato juice
sausage sandwich
steak, mushrooms and chips

wine
13 st 13

10,12,11,741

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg 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, tomato and lemon juice
feta, olive and pasta salad
fish pie and beans

wine
13 st 10

10,13,8743

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

mango and honey smoothie
bacon sarnie
chicken in tomato and olive sauce with garlic bread

wine
13 st 10

9,15,10,682

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

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 10kg dumbbell curls

orange, melon and celery juice
chicken, broccoli and rice
chicken and chips

Guinness and lager
13 st 9

10,14,10,653

30 mins recline bike hills level 11

carrot, melon, celery and ginger juice
roast pork Sunday lunch
ice cream and a muffin
teriyaki chicken with edamame, pea and mint salad

wine
13 st 10

9,12,10,653

8:15am Bikram at Balham (0 left - Expiration Date 14/06/2012)

fried bread, egg, bacon and beans
salmon en croute with cauliflower and pasta cheese and peas

Guinness and wine
13 st 9

11,14,8750

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
30 35kg kneeling cable crunches
3 x 10 50kg pulldown machine

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

mango juice
cheese and onion bread roll
tuna and cauliflower pasta bake

wine
13 st 11

8,15,10,853

30 mins recline bike hills level 11

carrot, celery, apple and tomato juice
all day breakfast bap
steak and chips with mushroom pepper sauce

wine
13 st 8

9,14,10,851

3 x 10 20kg goblet squat
3 x 10 30kg front squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg 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, apple and blueberry juice
sausage and tomato ketchup in a bread roll
courgette, pea, tomato and chicken risotto

wine
13 st 9

9,14,10,853

30 mins recline bike hills level 11

apple and carrot juice
sausage and chips
chicken and courgette in tomato and basil sauce with garlic bread

dark beers
13 st 9

9,14,11,856

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg bench press machine
3 x 10 40kg pec machine

30 35kg kneeling cable crunches

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

apple and carrot juice
sausages, mushrooms and onions in a panini
fish pie and peas with tomato ketchup
chicken drumsticks

lager 13 st 9

9,11,976?

30 mins recline bike hills level 11

apple and carrot juice
sausage, bacon, egg, mushroom and chips
chicken, sausage, green pepper and bean casserole

lager
13 st 9

10,11,9,12,8?

8:15am Bikram at Balham (1 left - Expiration Date 14/06/2012)

banana and blueberry smoothie
one pot chicken, spuds, onion, mushroom and creme fraiche
Italian sausages with pasta in a red wine and basil sauce

wine
13 st 10

8,11,11,77?

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
30 35kg kneeling cable crunches
3 x 10 50kg lats pulldown

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

banana, blueberry and honey smooothie
ham and cucumber bread roll
potatoes, red peppers, chrorizo and egg

wine and lager
13 st 8

8,11,12,10,3?

30 mins recline bike hills level 11

apple, celery and cucumber juice
ham and cucumber wrap
chicken, potato and green bean curry with rice

Guinness and wine
13 st 8

8,14,977?

3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift
3 x 10 30kg front squat

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

30 35kg kneeling cable crunches

apple, celery and cucumber juice
ham wrap
spaghetti with salmon, spinach, creme fraiche and lemon

wine
13 st 8

9,12,9752

30 mins recline bike hills level 11

cucumber, celery and apple juice
tomato, pesto, basil and mozzarella.sarnie
chicken, potato and green bean curry with rice

wine
13 st 9

9,10,9762

3 x 10 40kg incline bench press machine
3 x 10 45kg bench press machine
3 x 10 35kg pec machine

30 35kg kneeling cable crunches

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

cucumber, celery and apple juice
cheese and spring onion wrap
Irish stew
cheese and chorizo wrap

lager and wine
13 st 9

10,10,874

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

apple, carrot, and celery juice
teryaki beef skewers with satay sauce, cucumber salad and noodles
salmon and dill fishcakes

wine and lager
13 st 10

10,14,9,11,?0

8:15am Bikram at Balham (2 left - Expiration Date 14/06/2012)

prawn and roasted veg pasta
beef stew with dumplings

wine and lager
13 st 10

9,14,9,11,?0

3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg lats pulldown

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 extension

banana and blueberry smoothie
Irish stew
Mexican cottage pie
ice cream

wine and Guinness
13 st 9

8,10,11,9

30 mins recline bike hills level 11

banana and blueberry smoothie
sausages and tomato ketchup in a bread roll
sausage, sweet pepper and lentil casserole
cheese and onion roll

wine
13 st 8

6,11,12,7

3 x 10 16kg goblet squat
3 x 10 20kg front squat
3 x 10 35kg straight leg deadlift

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

banana and blueberry smoothie
Sainsbury triple sarnie pack
cheeseburger, chips, baby sweetcorn

wine
13 st 6

7,14,15,96

30 mins recline bike hills level 11

banana and blueberry smoothie
BLT
apple
chorizo fried cabbage with potato, salt fish and garlic mash

wine and lager
13 st 7

7,14,12,87

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 40kg pec machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg vertical wrist curls with odd looking bar
3 x 10 20kg barbell curls - too easy

banana and blueberry smoothie
Scrambled egg on toast
chicken on sweet potatoes with asparagus, lemon and mayonnaise
cheese sandwich

lager
13 st 7

6,12,976

10km cycle to Richmond. Puncture. Walked back to Putney and got a lift.

bacon sarnie
cheese sarnie
mixed grill, spuds and courgettes

wine
13 st 6

8,12,887

8:15am Bikram at Balham (3 left - Expiration Date 14/06/2012)

apple, carrot, orange and celery juice
"Mexican" shepherd's pie
tomato soup and cheese sandwich

Guinness
13 st 8

9,12,986

3 x 10 22kg l/r dumbbell rows
3 x 10 40kg low row machine
30 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 50kg lats pulldown
3 x 10 10kg l/r dumbbell triceps extension

apple, carrot, orange and celery juice
baked cheese, refried bean and guacamole tortilla sandwich
coq au van with flat noodes
Mars bar mousse

wine and lager
13 st 9

6,12,10,7

30 mins recline bike hills level 11

apple, carrot, orange and celery juice
chicken enchilada, refried beans and rice
chilli and chips
crunchie and crisps

wine
13 st 6

7,13,12,7

3 x 10 16kg goblet squat
3 x 10 20kg overhead squat
3 x 10 35kg straight leg deadlift

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

30 35kg kneeling cable crunches

apple. carrot, orange and celery juice
lamb and cauli curry with rice
refried beans
enchiladas
chocolate brownies

wine
13 st 7

7,15,13,66

30 mins recline bike hills level 11

apple, carrot and celery juice
Tiddy Oggy (Somerset apple and pork pasty)
cauli and salmon risotto

Guinness
13 st 7

9,13,11,8?

3 x 10 12.5kg cable cross overs
3 x 10 35kg incline bench press machine
30 35kg kneeling cable crunches
3 x 10 40kg bench press machine
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg dumbbell curls
3 x 10 20kg barbell curls

bacon and egg sandwich
home made lamb pasty
lamb cauliflower and coconut curry with rice

lager
13 st 9

8,11,974

30km bike ride with Andy and Kevin

apple carrot, tomato and cucumber juice
lamb, spuds and veg

Guinness and wine
13 st 8

6,12,10,45

3 x 10 55kg pulley
3 x 10 40kg upper back machine
3 x 10 50kg lats pulldown

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

bacon and egg sandwich
scampi and chips
dinner party at friends

wine
13 st 6

1,12,967

30 mins recline bike hills level 11

apple, carrot and cucumber juice
salmon and cucumber roll
pork, rice and peas

lager
13 st 1 (83kg)

8,12,11,?

30 35kg kneeling cable crunches

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

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

carrot, apple, cucumber and tomato juice
salmon and cucumber roll
chickpea curry and naan

wine
13 st 8

7,12,12,?

30 mins recline bike hills level 11

carrot, apple, cucumber and tomato juice
bacon and tomato roll
Subway Meatball Marinara with olives and lettuce
crisps

wine
13 st 7

9,14,13,73

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 35kg incline bench press machine

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

fruit and veg juice
hoisin duck wrap
banana
red Thai chicken, sweet potato and red pepper curry with rice and petit pois

Guinness
13 st 9

7,13,9?4

3 days off training.

Rugby festival for Ben; restival for me.

13 st 7

?10,956

6am Bikram at Balham (4 left - Expiration Date 14/06/2012)

no scales or food log on tour

89967

24 mins recline bike hills level 11
machine kicked me off
6 mins treadmill

pineapple, apple and tomato juice
2 chicken, bacon, mayo and pesto roll
liver, bacon, cream onion sauce and chips
crisps

wine
13 st 8

7,13,?55

3 x 10 50kg pulley
3 x 10 hyperextensions with 10kg plate
3 x 10 50kg lats pulldown

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

flingish breakfast
sushi
minced beef slice with chips and peas

wine
13 st 7

???45

30 mins recline bike hills level 11

carrot, apple, and pineapple juice
chicken, bacon, mayo and pasta roll
sushi

sake and wine
didn't weigh
http://triathblog.blogspot.co.uk/2010/05/45.html

9??46

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

carrot, apple, pineapple and tomato juice
chicken, bacon, mayo and tomato baguette
chicken and sweetcorn curry on naan

Guinness
13 st 9

8,?,12,56

30 mins recline bike hills level 11

carrot, celery and apple juice
Chicken with couscous
Yakitori sticks 'n sushi

sake and wine
13 st 8

7,12,12,57

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 40kg bench press 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

apple, carrot and celery juice
prawn and veg pasta
sorta French chicken casserole with flat noodles

wine
13 st 7

6,11,12,57

6am Bikram at Balham (5 left - Expiration Date 14/06/2012)

carrot, celery and apple juice
ham sandwich and tomato soup
2 pasties

wine
13 st 6

7,13,13,?6

30 mins recline bike hills level 11

carrot, celery and apple juice
ham and mustard sandwich
chorizo and spinach risotto
ice cream

wine
13 st 7

5,10,11,74

Thrown a day off by life: running around trying to coordinate plumbers, gas engineers, builders and leaks.

banana, strawberry and honey smoothie
tuna sarnie
apple
Pizza Hut 11" Veg Supreme

wine
13 st 5

11,11,?44

30 35kg kneeling cable crunches

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

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

banana, strawberry and honey smoothie
tuna sarnie
banana
pasty
red Thai duck, pineapple and tomato restaurant curry with steamed rice

stout and lager
13 st 11

8,11,11,64

28 mins recline bike hills level 11
machine kicked me off
2 mins treadmill 10km/h

banana, strawberry and honey smoothie
liver pate on toast
bread roll with liver pate
chorizo fried cabbage with potato, salt fish and garlic mash
ice cream

wine
13 st 8

9,11,10,75

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

pasty
tuna sarnie
steak and chips with mushroom sauce
crunchie

wine
13 st 9

8,11,864

8:15am Bikram at Balham (6 left - Expiration Date 14/06/2012)

apple and carrot juice
liver pate on toast
jerk chicken with rice'n peas
prawns and rice with sweet chilli sauce

lager and wine
13 st 8

4,12,11,66

30 mins recline bike hills level 11

sausages in a bread roll
carrot and apple juice with a squeeze of lemon
jerk chicken with 'slaw, rice 'n peas

wine
13 st 4

6,8,11,4?

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

30 35kg kneeling cable crunches

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

carrot, apple and too much ginger juice
prawn and mayo roll
liver and onion with colcannon
Crunchie

wine
13 st 6

6,11,11,37

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

carrot, cucumber, apple and ginger juice
egg and sausage roll
Burger King Double Whopper and fries

no booze
13 st 6

8,11,?34

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, apple, cucumber and ginger juice
egg and sausage roll
ribs and rice

Guinness
13 st 8

79,10,56

30 mins recline bike hills level 11
back twinge afterwards

carrot and cucumber juice
bacon and tomato ketchup roll
banana
red Thai chicken, sweet potato and red pepper curry with rice

wine
13 st 7