548,10,?-59

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

Sainsbury triple chicken sarnie pack
Salmon with red wine lentils and beetroot
snack chocolate after the pub

lager and wine
13 st 5

83,10,75-58

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses
3 x 10 8kg l/r kettlebell bottoms-up press

ham and tomato salad sandwich
Jambalaya

no booze
13 st 8

23945-38

30 mins recline bike hills level 11

beetroot and tuna wrap
chicken and apricot tagine with couscous

Guinness and wine
13 st 2

94467-18

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

30 30kg kneeling cable crunches

3 x 10 1/r 12kg dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls

beetroot and tuna wrap
broccoli, spud and chorizo frittata

stout and wine
13 st 9

44546-4,10

30 mins recline bike hills level 11

quinoa and mushroom risotto
cheese omelette and chips

wine
13 st 4

74646-4,10

Yoga 5 Wimbledon at 8

chicken wings and nachos
refried beans and rice with salsa and guacamole

wine
13 st 7

44777-59

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg abdominal crunch machine

BLT
minced beef, red pepper, cabbage toms and rice

wine
13 st 4

06877-5,10

13 mins recline bike hills level 11
machine kicked me off
17 mins treadmill

tuna and sweetcorn pasta bake

lager and wine
13 st 0

15,11,85-5,10

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor

30 30kg kneeling cable crunches
3 x 10 150kg leg press

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses
3 x 10 8kg l/r kettlebell bottoms-up press

tuna and sweetcorn pasta bake

wine
13 st 1

35965-59

30 mins recline bike hills level 11

jerk chicken, 'slaw, rice'n peas
choccy bars

lager and wine
13 st 3

55757-37

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

BLT wrap
jerk chicken, 'slaw, rice'n peas

wine and porter
13 st 5

56766-28

30 mins recline bike hills level 11

Roast cod and veg rice
chicken, chips and beans
cereal

wine
13 st 5

5778-3,10

Yoga 4 10am Wimbledon

quesadilla and corn relish
Haggis, tatties, 'neeps and greens
Bounty bar

No booze
13 st 7

6878-3,11

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley

30 30kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

10 70kg pulley

beetroot, egg and anchovy wrap
Veg soup
Bounty

Wine
13 st 5

357850,10

30 mins recline bike hills level 11

roast veg wrap
Chicken and apricot tagine with couscous
creme egg

lager and wine
13 st 3

56987-28

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses
3 x 10 32kg dumbbell shrugs

chicken curry wrap
chicken and broccoli pasta bake

Guinness and wine
13 st 5

47,11,66,-1,10

18 mins recline bike hills level 11
machine kicked me off
60 secs Power Plate forward fold
12 mins treadmill

lamb, cabbage and carrot curry
Singapore noodles

Wine
13 st 4

65964,-1,11

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine
3 x 10 40kg pecs machine (back straight concentrate on form)

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

KFC Zinger burger
beef, beet and carrot fried rice

lager
13 st 6

459551,10

30 mins recline bike hills level 11

flat white and a panini at Coffee in the Wood
beef and beet casserole with mash

lager and wine
13 st 4

7384408

Yoga 3 at Wimbledon

Lettuce and leek soup
Bacon and tomato ketchup sarnie
avocado and prawns
calzone
ice cream

lager and wine
13 st 7

548660,10

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

lamb, cabbage and carrot curry
cheese omelette, chips, roast toms and lettuce
fun size choccy bars

wine
13 st 5

369860,11

13 mins recline bike hills level 11
machine kicked me off

17 mins treadmill

mezze
squid with lentils and peppers
lamb, cabbage and carrot curry

Guinness and wine
13 st 3

47,12,861,13

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 20kg military press
3 x 10 30kg dumbbell shrugs

cheese and tomato sandwich
mushroom and chicken risotto with dried tomatoes

wine
13 st 4

389680,10

30 mins recline bike hills level 11

chicken mustard and tomato sandwich
noodles with chicken, carrots, mushroom and cabbage

wine
13 st 3

49,10,731,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine (back straight concentrate on form)
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

chicken and leaf sandwich
sausages with Parsnip bubble & squeak
Bounty bar

Guinness and wine
13 st 4

4,10,96358

30 mins recline bike hills level 11

Veg lasagna
All you can eat at Jimmy's

Lager and wine
13 st 4

1,11,11,6618

Yoga 2 at Wimbledon
starting a month on creatine

Sausage roll
Chicken sarnie

Wine
13 st 1

3,10,10,6,229

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg abdominal crunch machine

15, 20 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

prawn salad rolls
beef and mushroom in oyster sauce with rice
creme eggs

Guinness and wine
13 st 3

09,11,632,10

30 mins recline bike hills level 11

prawn salad roll
sausages, carrots and swede
creme eggs

Guinness and wine
13 st 0

0,10,11,7429

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg military press
3 x 10 24kg dumbbell shrugs

sausage roll
egg roll

Guinness and wine
13 st 0

59,11,7429

30 mins recline bike hills level 11

protein bar
tuna and sweetcorn pizza

wine
13 st 5

2,10,12,441,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40, 45, 50kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

salmon fishcake and salad
veg samosa
sausage roll
peanuts
pasty

Porter and wine
13 st 2

38,12,542,14

Ran at Wimbledon Common with the Ruts U13 as the ground was too waterlogged for rugby.

BLT roll
crisps
salmon fishcakes and salad
fried chicken and salad wrap

no booze
13 st 3

2,7,10,652,11

Yoga: first of my five a month a year on from my first five a month.

spinach, feta and sun dried tomato muffin
Chickpeas, chorizo and apricot stew with quinoa
Quality Street

No booze
13 st 2

2,11,13,6?0,10

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg abdominal crunch machine

3 x 10 25kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

60 secs forward fold on Power Plate

celery, apple and tomato juice
BLT roll
Spaghetti carbonara
Mini chorizo wraps

No booze
13 st 2

3,11,?5?1,11

30 mins recline bike hills level 11

duck, veg and noodles
chicken tikka masala with rice

no booze
13 st 3

3,12,?5?2,10

New Year celebrations meant I woke up too late to do any exercise before going to the Emirates to see Cardiff City.

A chinese take away and a few drinks after put the kibosh on evening training as well, so thrown a day off by life.

13 st 3

5,10,?6?5,14

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor

30 30kg kneeling cable crunches
3 x 10 40kg leg extensions

3 x 10 25kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg shoulder press machine

duck, lettuce and oyster sauce roll
chicken
curry pasties at party

Lots of New Year Booze
13 st 5

1,12,?832?

Yoga 5

chicken, mayo, lettuce roll
cheese omelette, peas and chips

Guinness, Stout and wine
13 st 1

3,11,9757,12

30 mins recline bike hills level 11

Jambalaya
Cheese roll
Quality Street

Wine
13 st 3

Late Post

I went running on the 27th. Got to get back to doing something other than slobbing about and drinking all day and night !

2,12,13,857,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40, 45, 50kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

Sausage, chips and beans
Kebab

Guinness
13 st 2

3,13,13,?1?,10

Yoga 4

Steak, mash and a tomato, onion, chili and coriander sauce

Murphy's Stout, real ale, wine
13 st 3

3,14,922?7

Standard run up the Wandle as far as the Weir Road exit and back again.

BLT
Steak, mushrooms, chips and pepper sauce

wine
13 st 3

3????4?

No exercise, food or drink log on Christmas Day

13st 3

?,10,922?7

Back and triceps at Gym Group Cardiff

No food or booze log on Christmas Eve
No scales on tour

?10,506,10

30 mins recline bike hills level 11
Gym Group Cardiff

Bread and marmite
KFC
Beef and spuds

Lager
No scales on tour

?,11,5158

Legs and biceps in the Cardiff gym

Flingsh hotel brekkie
Singapore noodles

Lager
No scales on tour

??5159

A day off for Caroline's wedding

Plenty booze and food; no scales on tour.

0,10,9519

6:30am Yoga 3 at Wimbledon

apple
Spanish tortilla
Veg soup with bacon and cheese panini

Wine
13 st 0

0,10,94208

30 mins recline bike hills level 11

roast butternet squash with bolognaise and cheese
sardine and kale spaghetti

Guinness and wine
13 st 0

0894106

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 Captain's chair leg raises
3 x 10 30kg shrug
3 x 10 40kg chest press machine

60 secs forward fold on Power Plate

Coffee in the Wood panini

wine
13 st 0

3,10,74106

27 mins recline bike hills level 11
machine kicked me off

3 mins rowing

bacon and tomato roll
Thai sweet potato and kale curry with rice

Wine
13 st 3

3972124

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

30 30kg abdominal crunch machine
60 secs forward fold on Power Plate

bolognaise wrap
roast butternet squash with bolognaise and cheese
cheese sarnie

dark ale and wine
13 st 3

2772(-1)48

15 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

bolognaise wrap
bacon and kale risotto
Mars bar

wine
13 st 2

2,11,65139

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
3 x 10 22kg shrug

Veg dhansak wrap
Peking duck wrap

Wine
13 st 2

4886549

6:30am Yoga 2 at Wimbledon

Pork, cabbage and noodles
Chorizo
Steak, chips, tomatoes and mushrooms

Lager and wine
13 st 4

4,10,8437,10

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

veg tikka dhansak wrap
pork, noodles and greens

wine
13 st 4

2,10,93248

30 mins recline bike hills level 11

60 secs Power Plate forward fold

veg tikka wrap
roast pork

wine
13 st 2

2,10,54328

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

60 secs forward fold on Power Plate

ham and tomato wrap
cottage pie and peas

Guinness and wine
13 st 2

887436-10

30 mins recline bike hills level 11

45 secs Power Plate forward fold

KFC Supercharger
cottage pie and peas
ham wrap
Mars bar

wine
13 st 8

797444,10

3pm Yoga 1

Bacon and egg bagel
sausages and colcannon

Guinness and wine
13 st 7

98564,10

3 x 10 40kg leg extensions
3 x 10 35kg leg adductor machine slot 4
3 x 10 150kg leg press

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
3 x 10 24kg shrug

30 30kg kneeling cable crunches
60 secs Power Plate forward fold

breakfast jambalaya
Chicken and chips

Different beers in town
13 st 6

3964259

30 mins recline bike hills level 11

60 secs Power Plate forward fold

Leftover Stamppot Boerenkool and a bread roll
Jambalaya
Chocolates

Wine
13 st 3

6984177

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

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

ham, cheese, tomato and red onion panini
Stamppot Boerenkool
Mars bar

Guinness and wine
13 st 6

5983067

30 mins recline bike hills level 11

60 secs Power Plate forward fold

beetroot, celery, carrot and ginger juice
black pudding, tomato ketchup and mustard roll
bread roll
Thai sweet potato and kale green curry and rice

Guinness and wine
13 st 5

7,11,81359

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 29kg triceps pushdowns

60 secs forward fold on Power Plate

beetroot, carrot and ginger juice
black pudding, fried spuds and beans
spag bols with fennel in the sauce

wine
13 st 7

5,11,54329

15 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
15 mins treadmill

sweet potato and bacon hash
chorrizo and tortilla

Guinness and wine
13 st 5

5865238

3 x 10 70kg squats
3 s 10 40kg leg extensions
3 x 10 35kg leg adductor machine slot 4

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 24kg shrug

30 27.5kg kneeling cable crunches

breakfast jambalays
lardon, mushtoom, cauliflower and kale lasagna

lager and wine
13 st 5

5965159

Yoga 5

Chicken
Jambalaya

Guinness and wine
13 st 5

4,10,6436,11

30 mins recline bike hills level 11

tuna and sweetcorn baguette
Steak, mushrooms, sweet potato chips and red wine sauce
Milky Way

Wine
13 st 4

4,10,7526,11

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

30 Captain's chair leg raises
3 x 10 40kg incline machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

60 secs forward fold on Power Plate
3 x 10 20kg barbell curls

vegetarian sausage roll and chilli sauce
Cheese omelette

Lager
13 st 4

5,10,9526,11

20 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
10 mins treadmill

cheese and tomato panini with vegetable soup
lamb ribs with vegetable rice

Guinness and wine
13 st 5

3,10,83379

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

butternut squash with ham, tomato and basil
prawn pasta with roasted veg sauce

wine
13 st 3

5,10,7333,10

27 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
3 minutes rowing

turkey, stuffing and cranberry roll
butternut squash and prawms
chocolate

stout and wine
13 st 5

6993459

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 20kg shrug

 60 secs forward fold on Power Plate

salmon with sprout rissotto
root veg bravas with ham
chocolate

wine
13 st 6

7,10,73519

Yoga 4 at noon

Ham and tomato sandwich
Salmon, carrot and swede mash
Chocolate

Guinness and wine
13 st 7

6895337

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

prawn, mayo and lettuce baguette
Patatas bravas with ham and egg
Chocolate

Guinness and wine
13st 6

6,7,11,5446

30 mins recline bike hills level 11

60 secs Power Plate forward fold

Fried chicken , spicy mayo, red pepper and lettuce sub
leek, cabbage and bacon risotto

wine
13 st 6

4993348

19 mins recline bike hills level 11
machine kicked me off

2 x 30 secs Power Plate forward fold
11 mins treadmill

Tuna salad baguette
Potatoes, cabbage, onion and bacon

Guinness and stout
13 st 4

7,10,74369

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15 kg barbell triceps extension

30 25kg abdominal crunch machine

roast beef and roast onion mayo roll
Pork in leek, carrot and cream sauce with pasta

Wine
13st 7

588418,10

19 mins recline bike hills level 11
machine kicked me off

2 x 45 secs Power Plate forward fold
11 mins treadmill

cheese and tomato roll
bubble and squeak, mushrooms bacon and fried egg

Guinness and wine
13 st 5

7,12,8646,10

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 22kg shrugs

30 Captain's chairs

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 40kg leg extensions

60 secs forward fold on Power Plate

toast
prawn and aubergine curry with rice

Guinness and wine
13 st 7

5,11,87238

Yoga

Sausage sarnie
Coq au vin with crusty bread

Guinness and wine
13 st 5

7,12,76436

23 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
7 mins treadmill

Jambalaya

Guinness and wine
13 st 7

7884368

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

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
30 Captain's chair leg raises

60 secs forward fold on Power Plate

still protecting wrist and elbow

Ploughman's baguette
Fish cake, veg curry noodles
Ice cream

Guinness and wine
13 st 7

7,10,93458

5 mins recline bike hills level 11
hit stop button by accident
20 mins recline bike hills level 11
machine kicked me off

60 secs Power Plate forward fold
5 mins treadmill

keema cabbage with rice
thai green veg curry with naan

Guinness and wine
13 st 7

3,10,54575

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 secs forward fold on Power Plate

KFC Zinger burger
duck in oyster sauce with vegetable fried rice

Guinness and wine
13 st 3

7,10,54677

30 mins recline bike hills level 11

45 secs Power Plate forward fold

Irish stew
More Irish Stew (more stew, it wasn't more Irish)
tuna, salsa and rice

stout and wine
13 st 7

6,10,84488

30 Captain's chair leg raises
30 30kg kneeling cable crunches
30 25kg abdominal crunch machine

10 15kg squat
10 20kg squat
10 25kg squat

3 x 10 30kg leg extensions
3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

cake
steak, mashed potato, mushrooms and pepper sauce

wine
13 st 6

9,10,7556,10

yoga 2

Jambalaya
Jerk chicken with roast squash

Lager and Guinness
13 st 9

4,10,87575

25 mins recline bike hills level 11
machine kicked me off
5 mins treadmill

leek and potato soup
chicken and chorizo jambalaya

wine
13 st 4

9,10,7556,10

10 20kg squat
10 30kg squat
10 40kg squat
10 50kg squat
10 50kg squat
10 60kg squat
10 70kg squat

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 30kg leg extensions

30 25kg abdominal crunch machine
30 30kg kneeling cable crunches
30 Captain's chair leg raises

chicken, mayo, tomato and basil panini
keema cabbage with rice

Guinness and Stella
13 st 9

598477?

29 mins hills level 11 recline bike
machine kicked me off

60 secs Power Plate forward fold

Leftover corned beef hash and sweetcorn
keema cabbage

wine
13 st 5

8,11,77368

Yoga 1

bacon, cucumber and tomato roll
Corned beef hash and sweetcorn
Cheese roll

Wine
13 st 8

4,12,65788

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

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 12kg dumbbell preacher curls
30 Captain's chair leg raises

3 x 10 40kg bench
3 x 10 15kg barbell curls
2 x 30 secs forward fold on Power Plate

My left wrist is killing me.  I will need to knock upper body weights on the head until it heals.

Ham and buttered cabbage roll
spinach, cod and chorizo paella

stout
13 st 2

7,10,5566,10

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

Bacon sarnie
Salmon on a bed of leek and spinach with mashed spuds
Quiche
Spicy beef stew

Guinness
13 st 7

4985477

Yoga 5

Lamb fajitas
Nachos

Wine
13st 4

6876779

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 20 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

sushi
Lamb fajitas

Wine
13 st 6

2,10,85588

13 mins hills level 11 recline bike
machine kicked me off
17 mins treadmill

Cheese and cucumber roll
Fish cakes, mushy peas and chorizo in wine

Wine
13 st 2