11-6-10-758

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

pineapple and banana smoothie
tuna and sweetcorn rolls
roast chicken dinner

wine
13 st 11

11-88678

8am Bikram 0 left

carrot, apple and celery juice
flingish breakfast
chicken jambalaya

Guinness and wine
13 st 11

11-99746

3 x 10 50kg pulley
3 x 10 55kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 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

carrot, apple and celery juice
cheese and ham sub roll
salmoon, patas bravas and chorizo

wine
13 st 11

10-11-12-555

30 mins recline bike hills level 11

carrot, apple and celery juice
BLT
chicken dhansak, pilao rice and cauliflower bhaji

no booze
13 st 10

12-12-12-549

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 160kg leg press machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

carrot, apple and celery juice
cheese and spring onion sarnie
chicken, ribs, sweetcorn and chips

wine
13 st 12

12-10-11-458

30 mins recline bike hills level 11

pineapple and melon juice
cheese and spring onion sarnie
cheese and onion omelette with chips

Guinness
13 st 12

10-8-10-357

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

30 27.5kg kneeling cable crunches

3 x 10 l/r 12kg dumbbell curls
3 x 10 20kg barbell curls
3 x 10 12kg l/r preacher dumbbell curls

pineapple and melon juice
cheese and spring onion sarnie
lamb, red pepper, mushroom and spud stew with green salad mayo roll

lager
13 st 10

12-79477

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

pineapple and melon juice
cheese and spring onion sandwich
chicken curry pie

wine and Guinness
13 st 12

11-11-8469

8am Bikram 1 left

Mango juice
Bacon, egg, toms & toast
chicken and squash Thai curry with rice

Guinness and wine
13 st 11

10-9-12-767

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 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

carrot, apple and celery juice
bolognaise in a bap
Mushroom omelette and chips

Lager
13 st 10

10-10-11-344

30 mins recline bike hills level 11

carrot, apple, cucumber and tomato juice
bolognaise in a bap
chicken, chorizo and chickpea casserole

wine
13 st 10

10-10-665

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

carrot, apple, cucumber and tomato juice
prawn and cream cheese soft white bap
chicken fried rice

Guinness
13 st 10

11-10-7546

30 mins recline bike hills level 11

melon and pineapple juice
mushroom pate and roast tomato roll
lasagne
kit kat

wine
13 st 11

11-8937?

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

30 30kg kneeling cable crunches

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
3 x 10 l/r 7.5 kg cable curls

mango juice
mushroom pate and roast tomato rolls
Irish stew
carrot and coriander soup

lager and wine
13 st 11

10-79764

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

melon and pineapple juice
fennel risotto
Irish stew

wine
13 st 10

11-98745

8am Bikram 2 left

melon and pineapple juice
lamb abd coleslaw roll
turkey and green bean curry with rice

lager and wine
13 st 11

10-12-10-435

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 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

carrot and tomato juice
cheese bean burger
ham, chips and coleslaw

wine
13 st 10

98-11-456

27.5 mins recline bike hills level 11
machine kicked me off

apple, cucumber and tomato juice
tuna and sweetcorn pasta
jerk chicken, 'slaw, rice 'n peas

lager and wine
13 st 9

889756

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 70kg leg abductor (bad girl) machine
3 x 10 4kg l/r horizontal dumbbell external rotation

3 x 10 35kg leg adductor (good girl) machine
3 x 10 25kg military press

30 27.5kg kneeling cable crunches

cucumber, tomato and apple juice
cheese, ham and lettuce roll
tuna and sweetcorn pasta

wine
13 st 8

11-96557

30 mins recline bike hills level 11

carrot, cucumber and pineapple juice
cheese and cucumber bread roll
Irish stew

lager and wine
13 st 11

8-10-8446

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

30 30kg 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 12kg dumbbell preacher curls

melon and pineapple juice
spinach dhal
pork and sweetcorn chowder
penguin biscuits

lager and wine
13 st 8

10-99966

27.5 mins recline bike hills level 11
machine kicked me off

melon and pineapple juice
cheese burger
roast pork and spuds with veg

wine
13 st 10

11-99767

8am Bikram 3 left

banana
prawns in sweet pepper sauce with spaghetti
burgers at a barbecue

wine
13 st 11

11-10-12-847

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 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 strawberry smoothie
chickpeas with bacon and chorizo
steak, spinach, saute spuds

wine
13 st 11

99-12-?36

30 mins recline bike hills level 11

banana and strawberry smoothie
bacon and tomato ketchup roll
chicken and veg curry with rice

lager and wine
13 st 9

11-11-11-746

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 30kg kneeling cable crunches

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 20kg hang clean and press

chorizo tortilla
paella
salmon with green beans, tomatoes and rice
cheese roll

wine
13 st 11

11-11-9558

30 mins recline bike hills level 11

carrot, celery and tomato juice
cheese and onion bread roll
take away kebab

lager
13 st 11

11-8-11-788

3 x 10 12.5kg strict cable crossovers
3 xz 10 50kg bench press
3 x 10 35kg incline press machine

30 30kg kneeling cable crunches

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

carrot, celery and tomato juice
cheese, tomato and mayo roll
creamy pork with mushrooms and squash plus sauteed potatoes
chorizo tortilla

lager and wine
13 st 11

11-10-9556

30 mins recline bike hills level 11

carrot and tomato juice
paella
cheese roll

wine
13 st 11

11-11-855

10am Bikram Wimbledon 4 left

pineapple and melon juice
creamy pork with mushrooms and squash plus rice
cheese roll

wine
13 st 11

11-10-9845

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 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

carrot, cucumber and tomato juice
burger, chips and salad
veg curry and rice
bacon roll

lager and wine
13 st 11

10-10-13-937

29 mins recline bike hills level 11
machine kicked me off

melon and pineapple juice
BLT bap
Massaman curry and rice

lager and wine
13 st 9

10-12-10-665

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 30kg kneeling cable crunches

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

melon and pineapple juice
Massaman curry
fish pie

lager and wine
13 st 10

8-10-9775

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

melon and pineapple juice
chicken, chard, courgette pasta bake with mascarpone
chocolates and crisps (the cornerstone of a nutritious dinner)

wine
13 st 8

11-10-10-7??

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

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

veg soup
chicken, veg and fried rice
chicken, chard, courgette pasta bake with mascarpone

wine and lager
13 st 11

10-10-975

Richmond to Windsor bike ride

chocolate brownie
bacon roll
duck, veg and fried rice

lager and wine
13 st 10

9-13-11-?5

8am Bikram Wimbledon 5 left

mango juice
lamb and runner beans in oyster sauce with noodles
roast chicken, chard mash and sweetcorn

wine
13 st 9

9-13-11-666

30 mins recline bike hills level 11

mango juice
cheese and mayo wrap
cheese omelet, sautee spuds, roast toms

wine
13 st 9

11-12-11-765

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 9kg l/r dumbbell triceps extension

carrot, celery, tomato and ginger juice
Cornish pasty
Scotch egg
spaghetti Carbonara

wine
13 st 11

11-?-13-10-53

30 mins recline bike hills level 11

carrot, celery and ginger juice
keema (lamb) cabbage and rice wrap with salad
chicken dhansak, sag aloo, pulao rice

lager
13 st 11

10-?-10-865

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 16kg kettlebell goblet squat

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 20kg hang clean and press

melon and pineapple juice
jerk pork and 'slaw wrap
keema (lamb) cabbage and rice

wine
13 st 10

9?-11-10-74

30 mins recline bike hills level 11

pineapple and melon juice with a hint of ginger
hoisin duck and salad wrap
steak, sauteed spuds, tomato, mushroom, salad
jerk pork and 'slaw

wine and lager
13 st 9

10-11-11-964

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg 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

pineapple and melon juice
roast pork and cracking in a bap
herk chicken and 'slaw

lager and wine
13 st 10

12-9-11-?35

10am Bikram Wimbledon 6 left

chicken curry and naan
steak, tomatoes, mushroom, sauteed new spuds
fudge

lager and wine
13 st 12

10-10-12-?65

30 mins recline bike hills level 11

beetroot and carrot juice
BLT
chicken curry and rice

lager
13 st 10

8-10-13-?35

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns
3 x 10 27.5kg cable pullovers

3 x 10 27.5g kneeling cable crunches

beetroot, apple, carrot and ginger juice
tuna and salad baguette
new spuds, sweetcorm and gammon

lager and wine
13 st 8

10-11-12-?35

30 mins recline bike hills level 11

beetroot, apple, carrot and ginger juice
chicken couscous
lamb with tender-stem broccoli and oyster sauce, plus fried rice

no booze
13 st 10

12-11-12-?52

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 16kg kettlebell goblet squat

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

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

beetroot, apple, carrot and ginger juice
cauliflower soup
steak, chips, tomato and mushroom
chocolate fudge cake
chicken, mushrooms, tomatoes and rice

wine
13 st 12

11-8-11-625

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

plum, and banana smoothie
ploughman's sarnie
spaghetti carbonara
salmon and saute potatoes

lager and wine
13 st 11

9-10-11-714

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbbell preacher curls
3 x 10 20kg barbell curls

plum, banana and honey smoothie
barbecue

lager and wine
13 st 9

10-11-11-642

8am Bikram Wimbledon 7 left

pork pie
courgette, basil and lemon risotto

lager and wine
13 st 10

8-11-12-325

30 mins recline bike hills level 11

celery, melon and ginger juice
cheese and onion baguette
take away kebab

lager and wine
13 st 8

12-11-12-533

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 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

melon and celery juice
fruit and nut savoury couscous
takeaway Chinese after movies

wine
13 st 12

9-11-13-863

27.5 mins recline bike hills level 11
machine kicked me off

melon and celery juice
ham and salad wrap
salmon, Charlotte potatoes and tomatoes

lager and wine
13 st 9

11,11,11,572

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine

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

melon, pear, cucumber and ginger juice
ham and salad wrap
chicken with carrots and oyster sauce on noodles

wine
13 st 11

98,11,633

30 mins recline bike hills level 11

apple, cucumber and celery juice
sausage and salad in a bread roll
mushroom korma and rice

lager and wine
13 st 9

12,9,10,852

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 30kg 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 12kg dumbbell curls

strawberry, banana and honey smoothie
roast chicken dinner
chicken and mangetout curry and rice

lager
13 st 12

11,10,10,753

8am Bikram Wimbledon 8 left

sweetcorn fritters, bacon and maple syrup
sausage casserole and garlic bread

wine
13 st 11

99,10,753

30 mins recline bike hills level 11

apple, cucumber and ginger juice
Liver, bacon, cucumber, spring onion, sesame noodle salad
Mushroom soup
Prawn pasta

Guinness, lager and wine
13 st 9

10,10,10,643

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


3 x 10 35kg kneeling cable crunches

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

apple, ginger, carrot and cucumber juice
corn on the cob and chicken soup
sushi
fish and chips

wine
13 st 10

11,10,12,536

30 mins recline bike hills level 11

pineapple and melon juice
fruit and nut savoury couscous
liver, bacon, onion gravy, spuds, carrots

lager and wine
13 st 11

9,13,11,633

3 x 10 16kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine
3 x 10 70kg leg abductor (bad girl) machine


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

30 30kg kneeling cable crunches

apple, pineapple and melon juice
chorizo and rocket sandiwch
small brie and strawberry jam wrap
tomato, rocket and pesto soup

wine
13 st 9

11,11,10,672

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

apple, melon and pineapple juice
chorizo and rocket wrap
courgette lasagne

lager and wine
13 st 11

11,13,10,63?

Bikram 10 am - 9 left

pineapple, apple and melon juice
ranchos huevos
haddock on fennel and spring onions with courgette rice

lager and wine
13 st 11

9,13,9872

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

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

onion omelette
beef and carrots in red wine with roasted Charlotte potatoes

wine
13 st 9

9?,10,7?3

30 mins recline bike hills level 11

ginger, apple and celery juice
tuna and sweetcorn sandwich
kebab

lager and wine
13 st 9

11,14,11,??3

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

3 x 10 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

apple, ginger, carrot and celery juice
tuna and sweetcorn sandwich
Spanish tortilla with hot sauce
red Thai lamb and green bean curry with rice

lager
13 st 11

10,14,?5

30 mins recline bike hills level 11

apple, orange, carrot and celery juice
tuna and sweetcorn sandwich
chorizo with mushrooms, Spanish omelette

lager and wine
13 st 10

13,????-1

3 x 10 16kg kettlebell goblet squat
3 x 8 okg l/r kettlebell bottoms-up press

3 x 10 60kg leg adductor(good girl) machine
3 x 10 20kg straight leg deadlift

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

30 30kg kneeling cable crunches

ginger, apple, celery and carrot juice
tuna and sweetcorn sandwich
Feijoada, rice and orange segments

wine
13 st 13 (a stone heavier than 2007)

10,??7

30 mins recline bike hills level 11

ginger, apple, celery and carrot juice
Bombay egg wrap
Spanish style fried potatoes, onions, tomatoes, pork and chorizo

wine and lager
13 st 10

10,10,8,10,?3

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 12kg dumbbell curls

strawberry and banana smoothie
bolognese in puff pastry
barbecue

wine
13 st 10

11,12,87

30 mins recline bike hills level 11

carrot and apple juice
turkey dhansak, sag aloo, pulau rice

wine
13 st 11

12,14,8,10

Back and triceps Virgin Cardiff

http://triathblog.blogspot.co.uk/2011/07/14-8-10.html

?,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