1?,10,4-458

30 mins recline bike hills level 11
Standing Separate Leg Stretch

chicken and nachos
creme egg

wine
13 st 1

2??5-46,12

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers

30 30kg kneeling cable crunches
3 x 10 40kg incline bench machine

3 x 10 ez bar curls 15kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbell preacher curls
3 x 10 20kg barbell curls

cottage pie, chard and garlic bread

Guinness and wine
13 st 2

25?6-48,12

30 mins recline bike hills level 11
Standing Separate Leg Stretch

pork and root veg casserole with garlic ciabatta

wine
13 st 2

28?6-6,11,13

3 x 10 hyperextensions with 12kg kettlebell
3 x 10 overhead extensions 7.5kg each end of plastic sleeved EZ bar


3 x 10 65kg vertical traction machine
3 x 10 60kg wide handle pulley
30 25kg abdominal crunch machine

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

mussels, kale and linguine

wine and lager

13 st 2

18?6-6,11,13

30 mins recline bike hills level 11
Standing Separate Leg Stretch

pork and root veg casserole with watercress and crusty bread

wine and Guinness

13 st 1

2,10,?6-4,10?

10 am Bikram Yoga Wimbledon 1 left before March 3

red Thai duck, carrot, squash and spud curry with rice

Bitter and Guinness

13 st 2

0,10,?8-46?

3 x 10 150 kg leg press
3 x 10 35kg leg adductor (good girl) machine (pin 4)

30 ab wheel rollouts
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg straight leg cable deadlift/hinges

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

pan fried chicken in mushroom sauce with a baguette
ice cream

wine
13 st 0

-29?6-65?

30 mins recline bike hills level 11
Standing Separate Leg Stretch

red Thai duck, carrot, squash and spud curry
ice cream
kit kat

wine
12 st 12

09?6-65,11

3 x 10 TRX press ups
3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

30 30kg kneeling cable crunches

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

steak, chips and grilled tomoatoes
ice cream

wine
13 st 0

-1?67-39,12

30 mins recline bike hills level 11

Fergus Henderson duck leg with carrots, Simon Hopkinson's stuffed Piedmontese pepper, Sainbury's mixed beans
Nestle Kit Kat

wine
12 st 13

1?87-36,13

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine
3 x 10 hyperextensions with 12kg kettlebell

30 25kg abdominal crunch machine

3 x 10 12kg l/r dumbbell kick backs
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

lamb and red pepper curry with rice
chocolate

lager and wine
13 st 1

0?679-3,11

10am Bikram Wimbledon: 2 left before March 3

salmon with been and tomato salsa, and cumin Actifry butternut squash
caramel

wine
13 st 0

2?7?68?

8am Bikram Wimbledon: 3 left before March 3

Simon Hopkinson's Breast of lamb baked with onions (and leeks) with crusty bread
Caramel

wine
13 st 2

1?86?7,12

3 x 10 150 kg leg press
3 x 10 35kg leg adductor (good girl) machine (pin 3)
3 x 10 30kg straight leg cable deadlift/hinges

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

salmon, potatoes plus cabbage with chorizo
flake

lager and wine
13 st 1

1?86?7,11

30 mins recline bike hills level 11
Standing Separate Leg Stretch

prawn and veg pasta

wine
13 st 1

4?86-7,10,10

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 10kg alternate dumbell curls

cod and parsnip chowder
chocolate

Guinness and wine
13 st 4

5?54-64,11

30 mins recline bike hills level 11
Standing Separate Leg Stretch

orange and apple
cod, chorizo, kale, bean and veg stew with crusty bread

wine
13 st 5

2?76-46,11

3 x 10 hyperextensions with 12kg kettlebell
3 x 10 overhead extensions 10kg each end of metal sleeved EZ bar

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine

30 25kg abdominal crunch machine

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

apple and banana
chorizo, kale and root veg hash topped with a fried egg

lager and wine
13 st 2

5367-49

30 mins recline bike hills level 11
Standing Separate Leg Stretch

beef stew and chips
beef stew and bread

lager and wine
13 st 5

3975-57

8am Bikram yoga

tuna and salad baguette
salt and pepper chicken, broccoli in oyster sauce, and fried rice

wine
13 st 3

4,10,77-55

3 x 10 150 kg leg press
3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5kg straight leg cable deadlift/hinges

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

club sandwich
red pepper and chorizo omelette with chips

wine
13 st 4

578,10,-48

30 mins recline bike hills level 11
Standing Separate Leg Stretch

chicken fajita wrap
prawn and veg pasta

wine
13 st 5

48,10,?-59

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg alternate dumbell curls

salmon and cucumber sarnie
Steak sandwich and borsch

Lager
13 st 4

3,10,75-58

30 mins recline bike hills level 11

Standing Separate Leg Stretching Pose

chicken, cheese and salad wrap
steak with root veg mash
chocolate

wine
13 st 3

3945-38

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine

30 25kg abdominal crunch machine
3 x 10 overhead extensions 10kg each end of metal sleeved EZ bar
3 x 10 hyperextensions

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

BLT
chard, pork and mushroom fried rice
kit kat

lager and wine
13 st 3

4467-18

30 mins recline bike hills level 11

forward fold stretch

sugar donut
roast pork, roast spuds, braised leeks and chard

wine
13 st 4

4546-4.10

10am Bikram Wimbledon: 0 left

fish pie
kit kat

Guinness and wine
13 st 4

4646-4,10

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 150 kg leg press
3 x 10 20kg kettlebell goblet squat

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

KFC Cajun Boxmaster
coq au vin with boiled spuds

wine
13 st 4

4777-59

30 mins recline bike hills level 11

roast chicken, spuds and carrots with gravy
kit kat

wine
13 st 4

6877-5,10

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers

30 27.5kg kneeling cable crunches
3 x 10 40kg pecs machine

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbell preacher curls
3 x 10 20kg barbell curls

chicken and salad panini
lamb, tomato and watercress rice
creme egg

Guinness and wine
13 st 6

5,11,85-5,10

30 mins recline bike hills level 11

forward fold stretch

chicken, butternut squash, cabbage and bacon
creme egg

wine
13 st 5

5965-59

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

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 overhead extensions 10kg each end of tr-trap bar
3 x 10 10kg l/r dumbbell triceps extension

tuna and broccoli pasta bake

lager and wine
13 st 5

5757-37

30 mins recline bike hills level 11

forward fold stretch

cheese roll
lamb casserole and boiled spuds
creme egg

wine
13 st 5

6766-28

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5kg straight leg cable deadlift/hinges
3 x 10 150 kg leg press

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

meatballs with red wine and watercress marinara sauce and crusty bread
creme egg

Guinness and wine
13 st 6

5778-3,10

6.30am Bikram Wimbledon: 1 left before Feb 3

Haggis, tatties & neeps

Wine
13st 5

6878-3,11

30 mins recline bike hills level 11

beef and potato pie with gravy and broccoli
creme egg

wine
13 st 6

57850,10

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

30 30kg kneeling cable crunches

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

pork chop with veg and lentil soup
Crunchie bar

Guinness and wine
13 st 5

6987-28

30 mins recline bike hills level 11

pork pie
sausages and colcannon

wine
13 st 6

7,11,66,-1,10

3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine
3 x 10 60kg low row machine

30 25kg abdominal crunch machine

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

lamb, bean and carrot casserole with garlic bread with spuds
Rollos

lager and wine
13 st 7

Wrap Up!

To all the girls I've loved before - Willie & Julio. Adagio for strings - Samuel Barber. Backstreets - Springsteen. Sparks - Coldplay. For Duster (The Blues) - Fleetwood Mac. Like someone in love - Sinatra. Hells Bells - AC/DC. Hard yards in damp and freezing conditions.

5964,-1,11

30 mins recline bike hills level 11

tentative foam rolling

lamb, bean and carrot casserole with garlic bread
sweets
mango and apple juice

wine
13 st 5

All day

All day training for the Soul. Dozens of Stella reps between lunchtime and bedtime.

59551.10

Noon Bikram Wimbledon: 2 left before Feb 3

Cauli & pasta cheese with bacon and mushrooms

Guinness
13 st 5

384408

3 x 10 150 kg leg press
3 x 10 30kg straight leg cable deadlift/hinges
3 x 10 35kg leg adductor (good girl) machine (pin 4)

3 x 10 30kg military press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r kettlebell bottoms-up press

30 ab wheel rollouts

Wine
13st 3

48660.10

30 mins recline bike hills level 11

penne, prawns and sweet pepper stir in sauce
whispa bar

wine
13 st 4

That's Life.....

(The Dave Lee Roth version as opposed to Frank!) I was overdosed with Sinatra's slow orchestral monuments when I needed something a tad quicker to drag me up hills on Tuesday. It is now Thursday and my recovery from the ballad is almost complete. Apathy, traffic and an ice cold kit cooled, actually chilled in the boot of my car on a red warning snow eve have put paid to my thoughts of a run tonight. That's life, that's what all the people say....... My ardor for the road is cooled only and not stopped. I have eager anticipation for the next i-pod selection which is not overtly dampened by my rest days or the delights with alcohol tonight and my joy at practiced regional accents with Mia and Jazz last night. Keep watching and reading Brother mine and you will be driven to new competitive heights!

69860,11

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

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg barbell curls

30 30kg kneeling cable crunches
3 x 10 l/r 12kg dumbell preacher curls

chicken, spuds, swede, carrots, red pepper, tomato and onion
creme egg

wine
13 st 6

7,12,861,13

30 mins recline bike hills level 11

chicken, spuds, swede, carrots, red pepper, tomato and onion
Crunchie bar

wine
13 st 7

The i-pod has been drinking, not me.

Less impressive selection than I had hoped; along with a significantly greater distance! I would have thought exercise was disappointing enough. Loves me like a rock - Paul Simon. I don't want to know - Fleetwood Mac. Same old Saturday night - Frank Sinatra. Vivaldi violin concerto in F minor (Winter- "The Four Seasons") - Nigel Kennedy. I don't live anywhere - Joe Bonamassa. We have all the time in the world - Fun Lovin' Criminals. True love tends to forget - Bob Dylan. Gone with the wind - Frank Sinatra. Oh Daddy - Fleetwood Mac. Rose I said - Squeeze. Looking back over the list now that I type it I am struck that it is actually quite strong and it must have been the cold and the acid in my stomach and my legs which was the issue tonight rather than the shuffle of tunes ?

89680,10

3 x 10 60kg pulldown machine
3 x 10 60kg pulley
3 x 10 22kg l/r dumbbell rows

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

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

chicken, spuds, swede, carrots, tomato and onion
Crunchie bar

lager and wine
13 st 8

Monday Shuffle

'Round Midnight - Miles Davis. Ziggy Stardust - David Bowie. Tomorrow's Girls - Donald Fagin. My Little Empire - Manic Street Preachers. Coming Clean - Green Day. Rockin' In The Free World - Neil Young. Black Cowboys - Bruce Springsteen. Longer run than previously spurred by an surprising and excellent selection made my my i-pod.

9,10,731,10

Early doors for an away game then an afternoon in A&E to get the Bomber's arm x-rayed. We have to go to the fracture clinic this morning but they are 90% sure it is a bruised bone not a break. Thrown a day off by life.

Lamb samosa
buffet style dinner at Jimmy's World Grill

lager and wine
13 st 9

Sunday Shuffle

Victoria - The Kinks Bollere - Raimundo Amador The Easy Blues - John Martyn Polythene Pam - The Beatles Please Love Me - Ike & Tina Ten Years Gone - Zeppelin Kodachrome - Paul Simon Parallel Universe - Chili Peppers The distance covered was more than the mile and a half of last week but it was measured in sound rather than leagues.

10,96358

8am Bikram Wimbledon: 3 left before Feb 3

steak and salad sandwich
breaded mushrooms
spaghetti and clams

porter and wine
13 st 10

11,11,6618

30 mins recline bike hills level 11

Southern fried chicken wrap
Beef borshch
Stilton

wine
13 st 11

10,10,6,229

3 x 10 150 kg leg press
3 x 10 70kg leg abductor (bad girl) machine
3 x 10 35kg leg adductor (good girl) machine (pin 4)

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 4kg l/r dumbbell shoulder rotation variations
3 x 10 25kg military press

general theme of taking it easy, avoiding bent pulls etc. to protect my bad back

blueberry and banana smoothie
club sandwich
cheese, tuna and veg casserole
sushi
chocolate bars

wine
13 st 10

And on the third day John Rested.

All by mouth

9,11,632,10

set of 10 then half set of 24kg kettlebell goblet squats before a right mid back spasm caused a rethink.

30 mins recline bike hills level 11

blueberry, banana and honey smoothie
BLT
Sri Lankan veg biriani

Guinness
13 st 9

10,11,7429

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

30 30g kneeling cable crunches

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

chicken fajita wrap
banana
spag bols
creme egg

wine
13 st 10

Same again!

One and an half. Abdullah Ibrahim for a somewhat relaxed start, AC/DC for the final sprint. (This was not what is generally considered a sprint when reviewing either Websters or Chambers!)

9,11,7429

30 mins recline bike hills level 11

sausage, potato and cauliflower

no booze
13 st 9

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