-4487,10,45?

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

sausage and egg roll
stew

wine
12 st 10

-1358835?

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press
3 x 10 40kg leg extensions

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 27.5kg cable triceps extensions with rope

30 30kg kneeling cable crunches

Absent mindedly did legs and triceps not the scheduled legs and shoulders. Will adjust on Wednesday.

chicken bacon and cucumber wrap
salmon, rice, quinoa, lentils, onion, celery, chard

wine and stout
12 st 13

-3-658,10,44?

30 mins recline bike hills level 11

sausage and chard risotto
coq au vin with colcannon
chocolate

wine
12 st 11

-5-398,12,56,12

Bikram 3: 8am Wimbledon

Sausages, beans and bread roll
Mushroom, leek, bacon and cream pasta

Wine
12 st 9

-1-229,11,12,57,11

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

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 12kg dumbbell curls
3 x 10 20kg barbell curls

30 30kg abdominal crunch machine

bacon and guacamole wrap
Lamb, chips, minted guacamole and rocket

Wine
12 st 13

0-1,11,11,11,56,11

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

back bend/forward bend on folding step/bench

panini
coffee and walnut cake
veg and lamb curry with rice

wine
13 st 0

1-1,10,8914,9

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
(left shoulder playing up)

10 x 40, 2 x 10 50kg vertical traction machine
30 30kg abdominal crunch machine
3 x 10 27.5kg cable triceps extensions with rope

bacon and guacamole wrap
lamb and veg fried rice
chocolate

stout
13 st 1

-6-2?,11,11,259

14 mins recline bike hills level 11
machine kicked me off

back bend/forward bend on folding step/bench
16 mins treadmill

BLT wrap
lamb with cauli, spud and parmesan mash and peas

wine
12 st 8

1-3?9,10,54,12

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press

3 x 10 30kg military press
3 x 10 30kg l/r upright row

3 x 10 40kg leg extensions
30 30kg kneeling cable crunches
3 x 10 10kg l/r lateral raise with internal rotation

banana and peanut butter wrap
steak Diane, chips and rocket

Porter and wine
13 st 1

-1?8,11,??4,11

10 am Bikram 2

chicken, tomato and rocket wrap
duck, courgette and carrot fried rice

Guinness and wine
12 st 13

-4?79?04,12

Bikram yoga at noon

blueberry pancakes and maple syrup
Chicken and mushrooms with rice

Lager and wine
12 st 10

0-77,11,?227

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

ham and egg roll
berry smoothie
cod; lentils; braised celery, lettuce and peas

Guinness and wine
13 st 0

-4-10,59?22,10

10 40kg, 2 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
10 35kg, 2 x 10 40kg strict incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

fajitas
bacon and cauli risotto
chocolates

wine
12 st 10

-1-859?227

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

back bend/forward bend on folding step/bench

borsht
fajitas

no booze
12 st 13 (I know this seems to be 8lb less than yesterday, but the home and gym scales agree)

7-3689359

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

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 x 25kg cable triceps extensions with rope

tuna and sweetcorn wrap
pork chops with roast beets and carrots

Guinness and wine
13 st 7

7-2998719

30 mins recline bike hills level 11

jerk pork, carrot and beet wrap
bacon, leek and cauliflower cheese
chocolate

Guinness and wine
13 st 7

7-367,10,34,11

3 x 10 40kg leg extensions
3 x 10 190kg leg press
3 x 10 35kg leg adductor machine slot 4

3 x 10 30kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg l/r upright row

jerk pork, carrot and beet wrap
chicken and chips
Marathon bar

Guinness and wine
13 st 7

4-578916,11

30 mins recline bike hills level 11

Chicken, lettuce and sweet chilli sauce wrap
Jerk pork, rice 'n peas
Chocolate

Wine and stout
13 st 4

3-29,11,826,12

Yoga 4 6:30am Wimbledon

carrot, courgette, ginger and mango juice
blueberry and banana muffin
cheese, ham, tomato and onion panini
Salmon, potatoes, leeks and cheese sauce

Wine
13 st 3

608,10,916,11

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg strict pecs machine
3 x 10 36kg strict incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

back bend/forward bend on folding step/bench

sea food, carrot and courgette wrap
beef and veg bolognaise with rice
Maltesers

stout
13 st 6

5099,10,13,12

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

egg and cress wrap
seafood wrap
spag bols

no booze
13 st 5

8-35,10,715,10

3 x 10 50kg lats pulldown
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 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 x 25kg cable triceps extensions with rope

lamb, red pepper and onion wrap
broccoli and cheddar risotto

wine
13 st 8

5058715,13

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

pasta with cheese and leek sauce
corned beef hash

Guinness and wine
13 st 5

3-2?9936,15

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 190kg leg press

30 30kg kneeling cable crunches

3 x 10 30kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 8kg l/r kettlebell bottoms-up press

"panini'd" tuna, cheese and tomato wrap
lamb steak, chips and creamed leeks
ice cream

wine
13 st 3

5-2?9936,15

Yoga 3. 8am Wimbledon

Cheese, tuna and tomato in French bread
Duck and brocolli in oyster sauce with fried rice
Cookie dough ice cream

Lager and stout
13 st 5

507,10,938,13

Yoga 2: 6:30am Wimbledon

Fried rice
Steak, chips, Stilton sauce and salad

Wine
13 st 5

6-469?-13,13

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

BLT wrap
prawn and veg curry with rice
pear and Stilton

wine
13 st 6

8-469?-13,13

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

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

back bend/forward bend on folding step/bench

Sainsbury breakfast sandwich
panini
blueberry and almond cake
prawn and roasted veg pasta
chocolate bar

wine
13 st 8

6388?-15,16

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

Apple and almond salad wrap
Sausages, spuds and peppers

Wine
13 st 6

42,10,10,?-14,13

10 x 40,45,50kg pulldown machine
10 x 40,45,50kg vertical traction machine
10 x 40,45,50kg upper back machine

3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
10 x 22.5,25, 27.5kg cable triceps extensions with rope

30 30kg kneeling cable crunches
back bend/forward bend on folding step/bench

bacon wrap
lamb and aubergine dhansak

lager and wine
13 st 4

6-158?04,17

25 mins recline bike hills level 11
machine kicked me off

back bend/forward bend on folding step/bench
5 mins treadmill

Chicken and chips wrap
lamb tagine and couscous

wine
13 st 6

606,10,?31,16

Back from Zell am See.

13st 6.

?-279604?

Yoga 1: 6:30am Wimbledon

no scales, food or booze diary on tour as I am off skiing

5079831?

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press
3 x 10 40kg leg extensions

30 30kg abdominal crunch machine

3 x 10 25kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 8kg l/r kettlebell bottoms-up press

prawn mayo ketchup wrap
veg soup with prawn and egg roll

Murphy's and wine
13 st 5

4-2895-3??

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

bacon and chard wrap
steak, chips and sweetcorn

wine
13 st 4

709,10,6-2??

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 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

bacon and sweetcorn relish wrap
bolognaise

lager and wine
13 st 7

5-1986-4??

30 mins recline bike hills level 11

back bend/forward bend on folding step/bench

Scotch egg
Jamaican spicy veg pattie
cauliflower cheese

lager and wine
13 st 5

No Rain Alamein Again

Picked up musically exactly where i left off with the Blues distracting me from the discomfort.
4 miles with which I was pleased.
Now I sit to scribble I notice my right knee is hurting and the raw skin on my forehead and cheeks makes me feel as though I have been pepper sprayed!
Painful to start a new chapter perhaps but the discomfort is ultimately short lived.

6-1896-3?

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

chicken and rice with Swiss chard
chocolate bar

Guinness and wine
13 st 6

4-2978-518

Yoga 5 - 8am Wimbledon

Swede fritters
Oysters
Moules frites

13 st 4
1lager

21?,10,4-458

30 mins recline bike hills level 11

back bend on folding step/bench

lamb and green bean curry with rice
wine

13 st 2

52??5-46,12

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press
3 x 10 40kg leg extensions

3 x 10 30kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 8kg l/r kettlebell bottoms-up press

30 Captain's chair leg raises

pork pie
jerk pork and cucumber wrap
lamb and veg wrap

wine
13 st 5

625?6-48,12

20 mins recline bike hills level 11
machine kicked me off

10 mins treadmill
back bend on folding step/bench

Panini
Cherry, coconut and white chocolate slice
pasta with prawns and oven roasted veg
ice cream

no booze
13 st 6

628?6-6,11,13

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

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

jerk pork and cucumber wrap
borscht

wine and Guinness
13 st 6

6,18?6-6,11,13

13 mins recline bike hills level 11
machine kicked me off

17 mins treadmill
back bend on folding step/bench

sausage, egg and sweetcorn relish wrap
chicken in mushroom and cream sauce with chips

wine and By the Horns Black Ginger Saison
13 st 6

22,10,?6-4,10?

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

sausage, egg and sweetcorn relish wrap
chicken wrap

Guinness and wine
13 st 2

60,10,?8-46?

Yoga 4 - 8am Wimbledon

Sausage and fried onion wrap
Red flannel hash and a fried egg

Guinness and wine
13 st 6

5-29?6-65?

30 mins recline bike hills level 11

back bend on folding step/bench

Panini
Walnut brownie
Thai seefood and veg noodle soup

Wine
13 st 5

609?6-65,11

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press
3 x 10 40kg leg extensions

30 30kg kneeling cable crunches

3 x 10 25kg military press
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses

prawn and avocado roll
chicken and spinach dhansak with rice

Guinness and wine
13 st 6

5-1?67-39,12

20 mins recline bike hills level 11
machine kicked me off

back bend on folding step/bench
10 mins treadmill

bacon, avocado, and sweetcorn relish wrap
Thai seefood and veg noodle soup

wine
13 st 5

71?87-36,13

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 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

chicken and avocado wrap
chicken and spinach dhansak with rice

wine
13 st 7

40?679-3,11

30 mins recline bike hills level 11

chicken, bacon and avocado wrap
cheese wrap

Guinness and wine
13 st 4

52?7?68?

Yoga 3 - 3pm Wimbledon

bacon rolls
tuna and broccoli pasta bake

wine
13 st 5

?1?86?7,12

Yoga 2 - 8am Wimbledon

sausage roll
beef pie, sweet potato and leeks

stout
no scales on tour

31?86?7,11

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

3 x 10 25kg 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

chilli con carne wrap
fish and chips
fruit and nut

wine
13 st 3

64?86-7,10,10

28 mins recline bike hills level 11
machine kicked me off

back bend on folding step/bench

chill con carne wrap
blue cheese and broccoli soup with a blue cheese and mango chutney panini

wine
13 st 6

85?54-64,11

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

3 x 10 25kg military press
30 30kg kneeling cable crunches
3 x 10 190kg leg press

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

bacon, tomoto and basil quesidilla
Chilli con carne and rice

no booze
13 st 8

52?76-46,11

30 mins recline bike hills level 11

back bend on folding step/bench

cheese, tomato and basil wrap
lamb tikka

mild and wine
13 st 5

55367-49

3 x 10 40kg pecs machine
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 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 1/r 12kg dumbbell curls

panini
banana, walnut and chocolate cake
Thai green roast squash and prawn curry with rice
chocolate bar

lager and wine
13 st 5

53975-57

30 mins recline bike hills level 11

bacon and tomato wrap
pork roast dinner

wine
13 st 5

54,10,77-55

Yoga 1 - 8am Wimbledon

Bacon and sweetcorn quesadilla
Chicken wings with broccoli rice

No booze
13 St 5

6578,10,-48

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 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

Coffee in the Wood panini
ditto Rolo brownie
salmon chowder

wine
13 st 6

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