266988778

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
30 20kg barbell triceps extensions

stretching

seafood and avocado pasta (avocado pasta sauce is good stuff, trust me0
wine
13 st 2

43879987

30 mins recline bike level 11

stretching

meatball and mango curry with chips
lager and wine

13 st 4

246998884

Drove back from Cardiff for the Ruts game, then watched Ireland v Argentina in the club followed by Scotland Australia in the Charles Holden.

Thus, thrown a day off by life as I was last year when John was staying with me.

13 st 2 this morning.

Evening all

Chest, biceps, abs and stretching when I took Dad to lifestyle fitness in Cardiff.

I am not linking this to last year as the dates have got slightly out of sync, so tomorrow's post will link 19 October 2015 to the same date in 2014 instead of the 20th and fulfill the prophecy of the One who will bring balance to the Force.

?448976?8

30 mins recline bike level 11

lasagna and salad
wine

no scales on tour

-138,10,9684

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10kg Arnold press
3 x 10 15kg press from behind neck

meatball and mango curry with rice
Guinness and wine

12 st 13

455,10,7877?

30 mins recline bike level 11

chicken and pea pasta in a white cheese sauce
wine

13 st 4

536?76687

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 40kg cable triceps extensions with rope

chicken, spud, mushroom and sweetcorn casserole
wine

13 st 5

438,11,87789

30 mins recline bike level 11

pulled pork and kale fried rice

porter and wine
13 st 4

459797958

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

30 20kg abdominal crunch machine legs in new position

3 x 10 l/r 12kg ez bar preacher curls 10kg each end of metal bar
3 x 10 l/r 12kg preacher curls
3 x 10 20kg curl machine

pulled pork, beans, corn, rice and mushrooms
Guiness and wine
13 st 4

?0799758

30 mins recline bike level 11

pulled pork, rice beans and kale
lager and wine

forgot to weigh myself

3-26,10,9955,10

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

oxtail, cabbage and spuds
Guinness and wine

13 st 3

-107,11,9647

30 mins recline bike level 11

seafood pasta
apple

wine
12 st 13

-107,13,6?677

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown
10 25kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

thai spiced biriani
apple
wine

12 st 13

-708,11,6,10,758

30 mins recline bike level 11

sausage casserole and crusty bread
apple
wine

12 st 7 (I can't really be 12 pounds lighter than yesterday no matter what the scales say)

549,11,88678

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 12kg preacher curls
3 x 10 20kg barbell curls

sausages, bacon, bubble 'n squeak and beans
ale and wine

13 st 5

73?,11,99746

30 mins recline bike level 11

corned beef hash
Guinness and wine

13 st 7

829.10.11.12.555

A day off exercise

veg and bacon risotto
Guinness and wine
13 st 8

?15,12,12,12,549

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg two handed kettlebell press from behind neck

chicken,spuds and veg
Guinness and wine
Forgot to weigh myslef

549,12,10,11,458

30 mins recline bike level 11

spag bols
apple turnover

wine
13 st 5

365,10,8,10,357

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
30 15kg barbell triceps extensions

mezze board
steak, salad and chips

wine
13 st 3

154,12,79477

30 mins recline bike level 11

pork, spuds, onions, spinach, tomatoes and apples
stout, perry and wine
13 st 1

654,11,11,8469

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

duck in orange sauce with colcannon
lager and wine
13 st 7

956,10,9,12,767

30 mins recline bike level 11

bacon sarnie
prawns and peppers in black bean sauce with egg fried rice

Guinness and wine
13 st 9

?56,10,10,11,344

3 x 10 back squats
3 x 10 leg extensions
3 x 10 leg press machine

30 abdominal machine reps

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

didn't recall leg weights in the Lifestyle fitness place

no record of food or booze or weight in Cardiff

?53,10,10,?665

30 mins recline bike level 11

back at Mum and Dad's and not recording what I eat, drink or weigh

?55,11,10,7546

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

steak, chips and creamed spinach
wine
forgot to weigh myself

635,11,8937?

30 mins recline bike level 11

seafood, broccoli and spinach sauce with chips

wine
13 st 6

625,10,79764

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

prawn lasagne
stout and wine
13 st 6

783,11,98745

30 mins recline bike level 11

burger, rice and cabbage casserole
wine

13 st 7

555,10,12,10435

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

chicken, prawns, cabbage, broccoli and noodles in an oriental broth
burger

beer and wine
13 st 5

44398,11,456

30 mins recline bike level 11

bacon and tomato sarnie
sausages, colcannon and gravy

Guinness and wine
13 st 4

420889756

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 55kg lats pulldown
10 60kg lats pulldown

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

15 left 15 right one leg core machine "scrunches"

baked Camembert, scallops and bread
guiness and wine
13 st 4

634,11,96557

30 mins recline bike level 11

weetabix
oriental prawn, pea and noodle broth

wine
13 st 6

7318,10,8446

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

15 left 15 right one leg core machine "scrunches"

3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

Chinese pork,veg and noodles
wine
13 st 7

534,10,99966

Yoga 2 at Wimbledon

chicken, leek and sweetcorn risotto
ice cream

wine
13 st 5

554,11,99767

30 mins recline bike level 11
stretching

pulled pork, chips and 'slaw

wine
13 st 5

783,11,10,12,847

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg military press

stretching

chicken, sweetcorn, and leek lasagne
ice cream

wine
13 st 7 (who ate all the pies?)

?8099,12,?36

30 mins recline bike level 13 in Cardiff
stretching

half a burger
seafood and runner bean curry and rice

wine
no scales on tour

?5-1,11,11,11,746

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown
10 625kg lats pulldown

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 16kg two handed kettlebell press from behind neck

No scales, no food diary, no booze diary on tour.

440,11,11,9558

30 mins recline bike level 11
tuna and cucumber sub
spud, greens and peas frittata
lager and wine
13 st 4

271,11,8,11,788

3 x 10 35kg incline press machine
3 x 10 40kg pecs machine
10 40kg, 10 45kg, 10 50kg chest press machine

30 20kg abdominal crunch machine (legs in new position)

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

apple and grapes
beef, courgette, carrot, spud and green been sauce with pasta

Guinness and wine
13 st 2

272,11,10,9556

30 mins recline bike level 11

apple and grapes
beef, courgette and carrot bolognaise

wine
13 st 2

363,11,12,11,855

3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 10 10kg simultaneous l/r Arnold presses
3 x 10 12.5kg two handed bar bell press from behind neck

Thai chicken, spud and runner bean red curry with a coupla wheat tortillas

lager and wine

13 st 3

340,11,10,9845

30 mins recline bike level 11

fish taco,
chicken, chips and veg fritta

wine
13 st 3

050,10,10,13,937

8am Bikram Wimbledon. First Yoga for a while. Aching this morning.

beef casserole and garlic bread
apple turnover and choux buns

Guinness and wine
13 st 0

410,2,10,12,10,665

10 25kg pulley
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 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

pork, carrot and runner bean fried rice
chocolate weetabix

Guiness and wine
13 st 4

4538,10,9775

30 mins recline bike hills level 11

pork and veg stir fry noodles
Guinness and wine

13 st 4

261,11,10,10,7??

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

30 20kg abdominal crunch machine (legs in new position)

3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

ham, egg and salad baguette
steak, chips, oven dried tomatoes and cream cheese sauce

wine
13 st 2

065,10,10,975

30 mins recline bike hills level 11

red pepper and salmon Thai curry with rice
ice cream

wine
13 st 0

186,9,13,11,-?5

3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12.5kg two handed bar bell press from behind neck
3 x 8kg l/r kettlebell bottoms-up press

chicken, bacon and peppers in a creamy sauce with penne
Guinness and wine

13 st 1

445,9,13,11,666

I drove back from Cardiff to the office as I had to complete a bid that is due in at noon today.  The idea was to go to the gym after, but with Swansea edging out Man U I found I had to go to the Standard to catch the end of the game in the pub instead.

Thrown a day off by life.

Guinness and wine

chicken, chips and mushroom sauce

13 st 4

?45,11,12,11,765

No time to train at mum and dad's.

?64,11,?,13,10,53

30 mins recline bike hills level 11

No record of what I weighed, drank or ate on tour.

575,10,?,10,865

10 30kg pulley
10 25kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley

30 "scrunches"

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

bacon, beetroot and runner bean risotto
wine

13 st 5

284,9?,11,10,74

30 mins recline bike hills level 11

prawn, bacon, runner bean and tomato pasta
wine

13 st 2

074,10,11,11,964

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg two handed kettlebell press from behind neck

same curry as last night
wine
13 st 0

396,12,9,11,35

30 mins recline bike hills level 11

chicken and beetroot curry with rice
lager and wine

13 st 3

172,10,10,12,?65

A day off

fish pie and roast tomatoes
wine
13 st 1

1758,10,13,?35

30 mins recline bike hills level 11

fish pie and runner beans
wine

13 st 1

245,12,11,12,?52

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

30 25kg abdominal crunch machine

3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

bit of mobility

bolognaise
wine

13 st 2

363,11,8,11,625

30 mins recline bike hills level 11

Corleone veg pizza

Guinness and wine
13 st 3

4469,10,11,714

10 20kg lats pull down
10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg tricep pushdowns on lats machine
3 x 10 25kg triceps cable pushdown

duck and yellow pepper in black been sauce with egg and sweetcorn fried rice

lager
13 st 4

250,10,11,11,642

30 mins recline bike hills level 11
sausage, chips, peas and onion gravy
Guinness and wine
13 st 2

4-328,11,12,325

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 20kg front squats

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 18kg two handed kettlebell press from behind neck

tuna and sweetcorn pasta
wine
13 st 4

234,12,11,12,533

30 mins recline bike hills level 11

paella
wine
13 st 2

?349,11,13,863

I helped Neil moving a slate work top from his and Caroline's redeveloped kitchen. It was so heavy I decided it counted as the day's resistance exercise

Neither weight, food nor booze log on tour.

?-14,11,11,11,572

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

Back in Cardiff checking on mum and dad; neither scales, nor food nor booze diary on tour.

23098,11,633

30 mins recline bike hills level 11

beef enchiladas, savoury rice and sweetcorn
ice cream

Guinness and wine
13 st 2

215,12,9,10,852

10 20kg lats pull down
10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg tricep pushdowns on lats machine

chilli con carne and pasta

wine
13 st 2

-3-1,1,11,10,10,753

I am back from camping at very respectable 12 stone 11; the lowest on August 12 since records began as you can see from the title above.

This is gratifying as I haven't been denying myself food or booze since the last time I tugged your sleeve.

-124,11,11,10,672

30 mins recline bike hills level 11

Salmon fish cakes, peas and mustard sauce
Ice cream

Wine
12 St 13

0-35,11,13,10,63?

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 10kg concentration curls
3 x 10 20kg barbell curls

Out at a barbecue
lager and wine

13 st 0

0-249,13,9872

30 mins recline bike hills level 11

egg and red pepper fried rice
feta and relish wrap

lager and wine
13 st 0

323,11,14,11,??3

I had to stay in the office yesterday lunchtime waiting for a delivery, then I didn't have time to go to Virgin in the evening, so it is another day off. I've already been this morning though if that is any consolation.

jambalaya

Stella and wine

13 st 3

063,10,14,?5?3

The plan was to go to yoga at 5pm after driving back from Cardiff, but in the end I couldn't be bothered. Chalk up a day off.

Jambalaya

Guinness and wine
13st 0

?81,13,????-1

3 x {
3 x 10 16 kg kettlebell goblet squats
3 x 10 16 kg kettlebell push press
}

Neither scales, nor food nor booze diary on tour.

?74,10,??70

30 mins recline bike hills level 11

Neither scales, nor food nor booze diary on tour. Down in Cardiff checking on Mum and Dad again.

186,10,10,8,10,?3

10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down
10 25kg lats pull down

3 x 10 25kg tricep pushdowns on lats machine
3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions

30 25kg abdominal crunch machine

veg and feta frittata and chips
apple

wine

264,11,12,87?

30 mins recline bike hills level 11

sausages, chips, peas and gravy
apple and almonds

wine
13 st 2

281,12,14,8,10,?

3 x 10 17.5kg each side cable press
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 25kg abdominal crunch machine

3 x 10 l/r 10kg preacher curls
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 20kg curl machine

duck, prawn, broad bean and carrot risotto
apple

wine
13 st 2

281,12,14,8,10,?

30 mins recline bike hills level 11

duck and roast veg

lager and wine
13 st 2

282?,13,8723

Yoga 3: 1 hour at 11am.

spiced cod and beans
ice cream

wine
13 st 2

186?,13,8733

Couldn't be bothered for some reason.

sausage, bean and kale casserole
wine

13 st 1

186?,12,8632

9 x 10 20kg ViPR squats

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 2kg ViPR military press

Irish stew
apples

Stella and Guinness
13 st 1

184?,10,9632

30 mins recline bike hills level 11

cheese and tomato roll
chicken, peppers and rice

stout and wine
13 st 1

243?,12,11,633

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

penne bolognaise
wine
13 st 2

093?,15,11,731

30 mins recline bike hills level 11

jambalaya

wine
13 st 0

0748,13,8711

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

pea and prawn risotto
a dense but radiant banana and raspberry ice cream of my own design

lager and wine
13 st 0

049,8,14,773

30 mins recline bike hills level 11

chickpea and prawn burger with chips

wine
13 st 0

(Note to self: I could still feel Saturday's squats after I drove from cardiff to London yesterday and did my cycling. This is a sign I need to squat more not less.)

?86,11,14,673

3 x {
3 x 10 16 kg kettlebell goblet squats
3 x 10 16 kg kettlebell push press
      }

Neither scales, nor food nor booze diary on tour.

?676,10,12,753?

30 mins recline bike hills level 11

No scales, food or booze diary on tour.

2798,12,8741

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg cable pushdowns

steak, chips and mushroom sauce with a bread roll

wine
13 st 2

4678,13,964-2

30 mins recline bike level 11

burrito
veg and pasta soup with a bread roll

Stout and wine
13 st 4

-1778,14,9,55-1

15 left 15 right one leg core machine "scrunches"

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

3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 20kg curl machine

chicken and sweetcorn pasta bake
wine

12st 13

0889,15,10,35-3

30 mins recline bike level 11

roast chicken, new spuds, peas

lager and wine
13 st 0

-1679,15,10,47-2

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 25kg upright row

lamb shank with pea risotto
wine
12 st 13

1468,15,935-1

yoga 2

lamb shank in tomato and spinach with new spuds

wine

13 st 1

3468,15,935-1

30 mins recline bike level 11

lasagna

wine
13 st 3

178,11,12,844-2

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg cable pushdowns

KFC burrito
cod, chorizo in wine, mushy peas and chips

wine
13 st 1