50797444,10

3 x 10 40kg leg extension
3 x 10 150kg leg press

3 x 10 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 10 35kg leg adductor machine


15 left 15 right one leg core machine "scrunches"
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

foam roller upper back
power plate stretches

jerk chicken, spud and cabbage soup of my own design
bananas

wine
13 st 5

6498564,10

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

orange
Thai veg, salmon and rice

wine
13 st 6

94964259

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

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

foam roller upper back

coq au vin with a baguette
apple

Guinness and wine
13 st 9

436984177

Bikram Wimbledon Yoga - bought a 30 day unlimited pass to try and get back into it over Christmas and the New Year.

Sir Henry Rawlinson: Do you bhanda locks with me, you rascal?

apple
Irish  stew

Guinness and wine
13 st 4

455983067

30 mins recline bike level 11

foam roller upper back

All the power plates were out of order, suggesting I must try and get some yoga in this weekend.

seafood dhansak and rice
strawberry ice cream

wine
13 st 4

347,11,81359

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

3 x 10 20kg curl machine
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 scrunches

3 x 10 12.5kg cable crossovers
3 x 10 30kg cable curls

foam roller upper back
Power plate stretches

veg lentils with a seafood baguette
wine

13 st 3

645,11,54329

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

apple and banana
veg soup and a loaded pannini
wine

13 st 6

855865238

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 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

caldo verde, bread and cake

wine
13 st 8

775965159

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

asian noodle, beef, cabbage and carrot soup

lager and wine
13 st 7

634,10,632,11

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
3 x 10 30kg cable triceps pushdowns with ropes

Power Plate stretches
foam roller upper back

brisket with Texas sauce, collard greens style kale and fries

Guinness and wine
13 st 6

914,10,7526,11

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

chorizo burrito
Guinness and wine

13 st 9 - weight trending up

?15,10,9526,11

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers

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

3 x 10 35kg incline press machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine legs in new position

Power plate stretches
foam roller upper back

corned beef hash with a fried egg
wine
forgot to weigh myself this morning

613,10,83379

30 mins recline bike level 11

Power Plate stretches

Burrito

Guinness and wine
13 st 6

8-15,10,7333,10

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

power plate stretches

jerk pork, rice 'n peas, 'slaw

Guinness and wine

13 st 8 - lip up fatty

446993459

30 mins recline bike level 11

Power Plate stretches

burnt ends, fries, slaw and a bread roll
wine

13 st 4

517,10,73519

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg 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
10 30kg, 10 40kg, 10 50kg cable triceps pushdowns with ropes

pulled pork and chipotle 'slaw in cheese topped rolls

lager and wine
13 st 5

646895337

30 mins recline bike hills level 11 in Virgin Active Wokingham off the A322M on the way from Cardiff back to London. A venue to file away for future use.

Roast pork, chips and 'slaw.

wine and Guinness

13 st 6

?36,7,11,5446

chest, biceps and vibroplate flexibility as I took Dad to do his duty in lifestyle fitness.

menu D at the Summer Palace.

I'm not going to tell you how much I drank or what I weigh. Who do you think you are anyway?

?54993348

30 mins recline bike level 11

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

667,10,74369

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

power plate stretches

steak and frites
protein shake pancake


wine
13 st 6

53588418,10

30 mins recline bike level 11

Power Plate stretches

Thai curry seasoned squash and orange soup with chapatis

wine
13 st 5

747,12,8646,10

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
10 20kg, 10 25kg, 10 30kg cable triceps pushdowns

Power Plate stretches

courgette, bacon and chicken pasta
stout and wine

13 st 7

047,12,76436

30 mins recline bike level 11

Power Plate stretches

new spuds, cabbage, onion, bacon and chicken

lager and wine
13 st 0

1?7,12,76436

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
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 1/r 12g dumbbell preacher curls
3 x 10 20kg cable curls

power plate hamstring loosening

Chinese style chicken and greens noodle soup
apple

Guinness and wine
13 st 1

3?7884368

10 am Bikram Wimbledon drop in

flat white and chocolate brownie at Coffee in the Wood
chicken and cheese (go figure)

Guinness and wine
13 st 3

363,10,54575

30 mins recline bike level 11

Power Plate stretches

chicken pasta and salad at quiz
beef and veg casserole with rice at home

Guinness and wine
13 st 3

-107,10,54677

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 15kg press behind neck

Power plate stretches

calamari and then calzone at Verona in Morden
apple
wine

12 st 13

-346,10,84488

30 mins recline bike level 11

Power Plate stretches

veg soup and bacon panini

wine
12 st 11

346,10,84488

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg 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
10 35kg, 10 45kg, 10 50kg cable triceps extensions with rope

Power Plate stretches

chips with bacon, kale cauliflower cheese

lager and wine
13 st 3

-239,10,7556,10

30 mins recline bike level 11

Power Plate stretches

pasta with bacon, kale cauliflower cheese

lager and wine
12 st 12

074,10,87575

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12g dumbbell preacher curls
3 x 10 20kg barbell curls

lamb shank, boulangere potatoes and carrots
apple and banana

Guinness and wine
13 st 0

169,10,7556,10

A third Saturday in a row off.

lentil soup with a cheese roll
seafood limguine at al Forno's

stout and wine
13 st 1

-53598477?

30 mins recline bike level 11

Power Plate stretches

gammon hash
banana

wine
12 st 9

-428,11,77368

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

power plate stretches

Wahaca Adventurers set menu
lager and wine

12 st 10

-414,12,65788

30 mins recline bike level 11

Power Plate stretches

gammon with a honey glaze along with chips and peas
wine

12 st 10

-677,10,5566,10

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

Power Plate stretches

veg soup and bacon roll
wine

12 st 8 (scales definitely barmy)

-234985477

30 mins recline bike level 11

Power Plate stretches

creamy chicken and veg casserole with sweet potato chips
wine

12 st 12 (the scales must need a new battery or something)

646876779

3 x 10 20kg curl machine
3 x 10 35kg incline press machine
3 x 10 40kg cable bench
30 20kg abdominal crunch machine legs in new position

3 x 10 12kg l/r preacher curls
3 x 10 12.5kg cable crossovers

stretching on power plate

chicken and veg casserole
wine and guineess

13 st 6. How I can be six pounds heavier than yesterday is a mystery. The scales must be out.

02,10,85588

Had a Saturday off for the second week in a row.

salmon and sweet potato curry and rice
Guinness and wine

13 st 0

074?84558

30 mins recline bike level 11

beef and veg casserole
wine

13 st 0

172?776,10,7

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 15kg press behind neck

stretching

Baby Back Ribs & Pulled Pork with 'slaw and fries
Old Dominion Oak Barrel Stout and wine

13 st 1

368?87669

30 mins recline bike level 11

stretching

borscht with beef and horseradish rolls
lager and wine

13 st 3

1558967?5

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 25kg shoulder press machine (oops!)
3 x 10 10kg l/r dumbell triceps extensions
30 25kg triceps pushdowns

borscht, bacon, cheese and chips
wine

13 st 1

52877766

30 mins recline bike level 11

stretching

colcannon and sausages
lager and wine
13 st 5

236,10,87485

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

veg lasagna
wine and lager

13 st 2

-236,11,89565

Didn't get to the gym.

Take away curry
Guiness and wine

12 st 12

24799544

30 mins recline bike level 11

stretching

lamb and veg massaman and rice
Guinness and wine

13 st 2

-25898867?

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 12.5kg press behind neck

stretching

chicken, bacon, spinach and cream pasta
apple turnover

12 st 12
wine

368969778

30 mins recline bike level 11

stretching

lamb and veg casserole with a cheese panini

stout and wine
13 st 3

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