Mellow Miles

1.5 miles of dog shit covered pavement. I was overtaken by and old lady putting her bins out !!! Still, Battle of El Alamein and all that.

10,12,441,10

A weekend of two parties and two days off exercise. Do you see a pattern emerging?

Roast chicken Sunday lunch
Fried rice

wine
13 st 10

8,12,542,14

No training the morning after the night before.

Brazilian party food

wine
13 st 8

7,10,652,11

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

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

30 25kg abdominal crunch machine
3 x 10 ez bar triceps extension 7.5kg each end of metal sleeved bar

blueberry, banana and honey smoothie
lentil and egg curry with rice
party food

wine
13 st 7

11,13,6?0,10

6pm Bikram Wimbledon on new 5 a month tarring: 4 left

apple, mango, peach and passion fruit juice
pasta with tomato, onion and bacon sauce
steak, Stilton, fried onion, mayo and mustard in French bread

wine
13 st 11

11-?5?1-11

3 x 10 50kg bench
3 x 10 35kg recline bench press
3 x 10 40kg pecs machine

30 30g 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

apple, mango, peach and passion fruit juice
sausage, rice and coleslaw
take away kebab

Guinness
13 st 11

12-?5?2-10

30 mins recline bike hills level 11

salmon fishcakes with lettuce, peas and bacon
spaghetti alla carbonara with spinach and tomatoes

lager
13 st 12

10-?6?5-14

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

30 25kg abdominal crunch machine

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

apple and mango juice
sausage and salad baguette
salmon fishcakes with lettuce, peas and bacon

wine
13 st 10

12-?832?

30 mins recline bike hills level 11

carrot, apple, celery and tomato juice
BLT baguette
Chicken, chips, smoked sausage and coleslaw

no booze
13 st 12

11-9757-12

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 ab wheel rollouts

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5g straight leg cable deadlift/hinges

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

Chicken and veg noodles
Paella

Lager and wine
13 st 11

12-13-857-10

30 mins recline bike hills level 11

corned beef hash
pork and spinach and rice 'n peas
calamari
liver and mashed potatoes

lager and wine
13 st 12

13-13-?1?-10

noon Bikram: 10 session card finished

carrot, apple, celery and ginger juice
jerk pork chop, rice 'n peas with coleslaw
corned beef hash and sweetcorn

wine
13 st 13

14-922?7

No exercise on Boxing Day

Cornish pasty
jerk pork chop, rice 'n peas
chocolates

wine
14 st

????4?

Thrown a day off by Christmas

10-922?7

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

30 30g 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 12kg l/r preacher dumbbell curls

Mango juice
tuna and sweetcorn pasta salad
Steak, chips and mushrooms

wine
13 st 10

10-506-10

8 am Bikram 1 left
(stiff after intervals yesterday)

Mango juice
refried pork and rice
spinach and ricotta pizza

wine and lager
13 st 10

11-5158

treadmill intervals

Bacon sarnie
Jamaican chicken patty
chicken dhansak, sag aloo, pulao rice

wine
13 st 11

?5159

Dashed to Wales and thus, thrown a day off by life

apple, carrot and celery juice
pork and rice
fish and chips

wine
no scales on tour

10-9519

30 mins recline bike hills level 11

ploughman's baguette
BLT and veg soup

wine
13 st 10

10-94208

3 x 10 24kg 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 27.5g straight leg cable deadlift/hinges

30 ab wheel rollouts

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 25kg military press

mango juice
club sandwich style roll
take away kebab

Winter Warmer and Guinness
13 st 10

894106

28.5 mins recline bike hills level 11
machine kicked me off

apple, carrot, celery and tomato juice
steak, fried onion and salad sandwich
red Thai chicken and green bean curry with rice
chocolate flake

wine
13 st 8

10-74106

30 30g kneeling cable crunches

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

30 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls

3 x 10 40kg bench machine
2 x 15 10kg l/r barbell curls

apple, carrot, celery and tomato juice
club sandwich style roll
steak sandwich and vegetable soup

lager
13 st 10

972124

beep test at kids' rugby training

apple, celery and tomato juice
roast pork, mashed potato and green beans
chicken and chips

wine
13 st 9

772(-1)48

10am Bikram 2 left

melon and pineapple juice
kfc zinger burger
kids party nibbles

wine
13 st 7

11-65139

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

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 ez bar triceps extension 5kg each end of metal sleeved bar

melon and pineapple juice
bacon, carrot and lettuce fried rice
carrot and parsnip soup
moules frites
sticky toffee pudding

wine and lager
13 st 11

886549

30 mins recline bike hills level 11

pork and sweet potato soup
salmon and cucumber sarnie
banana
BLT baguette

wine
13 st 8

10-8437-10

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

30 ab wheel rollouts

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5g straight leg cable deadlift/hinges

3 x 10 4kg l/r dumbbell shoulder rotation variations
3 x 10 25kg military press

pork and celeriac soup
pastrami, gherkin, cheddar, mayo and mustard sarnie
bolognaise and celeriac chips

Guinness
13 st 10

10-93248

30 mins recline bike hills level 11

melon and pineapple juice
chicken and bacon club sarnie
spag bols

wine
13 st 10

10-54328

3 x 10 50kg bench
3 x 10 40kg pecs machine
3 x 10 35kg incline press machine

30 30g 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 10kg l/r concentration curls

carrot, celery and tomato juice
all day brekky bagel
salmon with kale couscous

lager and wine
13 st 10

87436-10

treadmill intervals

banana, blueberry and honey smoothie
bacon, eggs, beans, bagel
pork and celeriac stew
cashew nuts

wine
13 st 8

97444-10

10am Bikram 3 left

banana, blueberry and honey smoothie
bacon, eggs, beans, bagel
mushroom. pork and rice

lager and wine
13 st 9

98564-10

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

30 25kg abdominal crunch machine

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

left wrist hurting

banana, blueberry and honey smoothie
cheese, roast green pepper and pesto bagel
salmon, creamed sprouts, sweet potato chips

wine
13 st 9

964259

30 mins recline bike hills level 11

carrot, apple, melon and celery juice
chicken, rice and broccoli
beef and veg pie

wine
13 st 9

984177

3 x 10 24kg kettlebell goblet squat
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 27.5g straight leg cable deadlift/hinges
30 30kg kneeling cable crunches

3 x 10 25kg military press
3 x 10 35kg leg adductor (good girl) machine (pin 4)

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

carrot, apple, melon and celery juice
chicken, rice and broccoli
beef stew

Winter Warmer and Guinness
13 st 9

983067

30 mins recline bike hills level 11

carrot, apple, melon and celery juice
cheese and chorizo roll
take away kebab

Guinness and wine
13 st 9

11-81359

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

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 40kg pecs machine

30 27.5g kneeling cable crunches
3 x 10 20kg cable curls

3 x 10 12kg l/r preacher dumbbell curls

apple, carrot, parsnip, chard and ginger juice
pork shoulder roll
cheese and shallot omolette with chips

stout and wine
13 st 11

11-54329

treadmill intervals

parsnip, apple and celery juice
bacon and Swiss chard risotto

wine
13 st 11

865238

10am Bikram 4 left

celery and wine juice (morning shame)
cheeseburger
prawn and veg pasta

Guinness and wine
13 st 8

965159

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

apple, celery, clementine and carrot juice
steak and fried onion soft roll
salt fish bubble 'n squeak with chorizo in red wine

wine
13 st 9

10-6436-11

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

carrot and clementine juice
steak sandwich with lettuce
chicken, chorizo and squash casserole

wine
13 st 10

10-7526-11

3 x 10 24kg 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 variations
3 x 10 30kg military press

carrot and clementine juice
steak sandwich
chicken, spud, kale and salsa casserole

Guinness and wine
13 st 10

10-9526-11

30 mins recline bike hills level 11

carrot, tomato, swede and mango juice
salmon and cucumber salad sarnie
banana
Broccoli Romano soup and a steak sandwich

lager and wine
13 st 10

10-83379

3 x 10 50kg bench
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 30g kneeling cable crunches

3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
10 15kg, 10 17.5kg, 10 30kg cable curls

carrot, celery and tomato juice
chorizo and lettuce wrap
root veg, chorizo and cheese

wine and stout
13 st 10

10-7333-10

treadmill intervals

carrot, celery and tomato juice
pork, greens and noodles in an oriental broth
home made pasty

wine
13 st 10

993459

8am Bikram 5 left

apple and celery juice
sausages and savoury rice
Mexican food

lager and wine
13 st 9

10-73519

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

mango juice
chorizo and mayo bagel
jambalaya

wine
13 st 10

895337

30 mins recline bike hills level 11

apple, celery, tomato, carrot and ginger juice
tuna and sweetcorn bagel
sausage, mushrooms, bubble & squeak

lager and wine
13 st 8

7-11-5446

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 deadlifts

30 30kg kneeling cable crunches

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

apple, celery, tomato, carrot and ginger juice
tuna and sweetcorn bagel
milky way

Winter Warmer
13 st 7

993348

30 mins recline bike hills level 11

banana and honey smoothie
tuna and sweetcorn bagel
veg and prawn pasta

wine
13 st 9

10-74369

3 x 10 40kg pecs machine
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 30g kneeling cable crunches

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

banana and honey smoothie
ham and cheese "pizza" wrap
Oriental duck, noodle and kale soup

88418-10

Treadmill intervals

banana and honey smoothie
roast duck, spuds and kale

wine
13 st 8

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