12-8646-10

Bikram yoga 6 left

celery and tomato juice
pork and broccoli romano curry wrap
pork and broccoli romano curry and rice

lager and wine
13 st 12

11-87238

30 mins recline bike hills level 11

pear, carrot and celery juice
ham and cheese "pizza" wrap
pork and broccoli romano curry

wine
13 st 11

12-76436

3 x 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 25kg abdominal crunch machine

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

carrot, celery and pear juice
sushi
chicken and veg casserole with couscous and baked beans

lager and wine
13 st 12

884368

30 mins recline bike hills level 11

carrot, celery and pear juice
chicken and bacon mayo roll
chicken and veg casserole with couscous

wine
13 st 8

10-93458

3 x 10 20kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 30g straight leg cable deadlift/hinges

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

beetroot, carrot, celery and apple juice
turkey feast sandwich
breaded chicken on fried rice with lemon sauce

wine
13 st 10

10-54575

30 mins recline bike hills level 11

beetroot, carrot, celery and apple juice
bacon roll
cinnamon lamb steaks with rice and kale

lager and wine
13 st 10

10-54677

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

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 12kg l/r preacher dumbbell curls

beetroot, apple and celery juice
cheese burger
beef stew and crusty bread
chicken wings and chips

wine
13 st 10

10-84488

Treadmill intervals

melon, apple and beetroot juice
Nachos & chicken wings
Prawn & veg pasta

Wine
13 st 10

10-7556-10

2 x 10 55kg, 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 25kg abdominal crunch machine

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

melon and banana smoothie
sausage and brown sauce in a wholemeal roll
Lamb, chips and mushrooms

10-87575

30 mins recline bike hills level 11

melon and banana smoothie
sausage and tomato baguette
chicken and broccoli in oyster sauce with fried rice

lager and wine
13 st 10

10-7556-10

3 x 10 20kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 25kg straight leg deadlift

30 30kg kneeling cable crunches

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

pineapple, banana and mango juice
chicken, bacon, lettuce and tomato sandwich
roast toms. jerk pork, rice 'n peas

Guinness
13 st 10

98477?

30 mins recline bike hills level 11

pineapple, celery, carrot and cucumber juice
lasagne
vegetable soup and a cheese roll

wine
13 st 9

11-77368

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

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 12kg l/r preacher dumbbell curls

pineapple, apple, celery and cucumber juice
bacon, tomato and basil soft roll
butternut squash, cabbage and bacon

wine and stout
13 st 11

12-65788

Bikram yoga 7 left

apple, celery, carrot and ginger juice
bacon cabbage and noodles
chicken escalopes. chips and a tomato and basil sauce

wine
13 st 12

10-5566-10

30 mins treadmill intervals

Carrot, apple and celery juice
bacon double cheeseburger
veg pakora
fish curry and rice

lager
13 st 10 - 5lb up on last year and no progress from 2007!

965477

3 x 10 55kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown 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 apple juice
tuna and sweetcorn sandwich
Duck sausage, mash and broccoli

Wine
13st 9

876779

30 mins recline bike hills level 11

V8 juice
Red Leicester and cucumber in a soft wholemeal roll
jerk pork with salsa, rice 'n peas

wine
13 st 9

10-85588

legs and shoulders at Virgin Cardiff.

13 st 10

?84558

30 mins recline bike Virgin Cardiff

?776-10-7

Chest and arms at Virgin Cardiff

?87669

Travelling

8967?5

Bikram 8 left

V8 juice
chcken and chips
Lasagne & salad

Wine
13 st 8

877766

30 mins recline bike hills level 11
struggled on the 13 minute hill again though

V8 veg juice
BBQ chicken baguette
prawn and veg pasta

wine
13 st 8

10-87485

3 x 10 55kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine

30 30kg abdominal crunch machine

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

V8 veg juice
beef and cabbage curry with rice and dhal
cheese and bacon baguette

wine and lager
13 st 10

11-89565

30 mins recline bike hills level 11

celery and orange juice
cheese roll
beef and cabbage curry with rice and dhal

wine
13 st 11

99544

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 (pin 4)
3 x 10 70kg leg adductor (bad girl) machine

30 30kg kneeling cable crunches

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

apple, carrot and celery juice
cheese bap
beef and cabbage curry with rice

lager and wine
13 st 9

98867

4 mins at 6km/hr walk
5x "as much of the next minute as I could manage at 18km/hr then 3 min at 6"
1 min at 18 then 5 mins 6km/hr warm down

celery, apple and tomato juice
sausage in a soft bap
tuna chowder

stout and wine
13 st 9

969778

Bikram Wimbledon 3pm. New six month ten class card: 9 left

apple and celery juice
sausage, mushrooms and rice
pork, bean and kale casserole

wine
13 st 9

988778

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

30 27.5kg kneeling cable crunches

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


carrot, celery and apple juice
sausage and egg bread roll
jerk pork, rice 'n peas with slaw and greens

lager and wine
13 st 9

879987

30 mins recline bike hills level 11

apple, cucumber and carrot juice
ham salad roll
steak, chips, mushrooms, aioli

wine
13 st 8

998884

3 x 10 55kg pulley
3 x 10 55kg pulldown machine
3 x 10 55kg upper back machine

30 30kg abdominal crunch machine

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

carrot, cucumber and ginger juice
sausage, egg and mayo bagel
prawn and vegetable pasta

wine
13 st 9

8976?8

30 mins recline bike hills level 11
struggled on the 13 minute hill though

carrot and celery juice
Stilton and bacon bagel
cheese omolette, chips and salad

wine
13 st 8

10-9684

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 adductor (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

apple, cucumber and celery juice
brie and strawberry jam in a soft roll
broccoli and chorizo soup with a bread roll and salad

Guinness and wine
13 st 10

10-7877

30 mins recline bike hills level 11

BLT bap
Romanesco broccoli and prawn Thai red curry with saute spuds and salad

lager and wine
13 st 10

?76687

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

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
3 x 10 l/r 14kg concentration curls

lemon chicken and fried rice
cottage pie, broccoli and cauliflower

wine
forgot to weigh myself

11-87789

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

Can't remember what I ate or drank and in a rush sorry.

797958

3 x 10 55kg pulley
3 x 10 55kg pulldown machine
3 x 10 55kg 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

apple and tomato juice
chicken and bacon mayo bap
Onion bhaji
Mushroom and spud curry

Wine
13 st 7

997758

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

pineapple and banana smoothie
courgette frittata in a soft roll
chicken, spuds, broccoli and gravy

lager and wine
13 st 9

10-995-10

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
30 27.5kg kneeling cable crunches

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

3 x 10 37.5kg rotary calf machine

2nd day with a bad knee

carrot and tomato juice
sausage and brown sauce in a seeded bap
courgette frittata and saute new spuds

Guinness and wine
13 st 10

11-9647

30 mins recline bike hills level 11

pineapple and banana smoothie
pizza hut buffet
chicken, green pepper and courgette

lager
13 st 11

13-6?677

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


pineapple and banana smoothie
chicken jambalaya and sweetcorn
keema saag and fries

wine and lager
13 st 13

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