16261887436,10

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg press machine

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

chicken, veg, lentil and rice casserole
chicken, bacon and olive baguette

lager and wine
13 st 1

24050797444,10

30 mins recline bike level 25

roast chicken and veg
lager and wine
13 st 2

-1206498564,10

a day off from idleness

chicken kiev and veg
lager and wine
12 st 13

-13-294964259

7 am morning one hour Bikram with Em Manning

naan, biriani, veg dhal
wine
12 st 13

-141436984177

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

15 leftl leg, 13 right scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

apple
fish and cabbage byriani with veg bhajis and pakoras etc.

lager and wine
12 st 13

001455983067

30 mins recline bike level 25
(out of sequence)

fish and cabbage byriani
wine
13 st 0

26?347,11,81359

Couldn't be bothered to work out; third year in a row.

cottage pie

wine
13 st 2

18?645,11,54329

30 mins recline bike level 25

fishcakes and beans
lager and wine
13 st 1

12-4855865238

8:30 am 1 hour Bikram with Shona Langridge

Korean food in New Malden
lager and wine with Paul, Hugh and Jason
13 st 1

163775965159

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

banana
penne with a tomato, bacon, leek and olive sauce
lager and wine
13 st 1 (Ben told me he weighs 78kg yesterday so I am only 11lb heavier than him)

4?3634,10,632,11

30 mins recline bike level 25

quorn, leek, fruit and nut byriani
lager and wine
13 st 4

246914,10,7526,11

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

banana
veg soup and a bacon and tomato baguette
wine
13 st 2

066?15,10,9526,11

30 mins recline bike level 25

veg soup and a bacon and tomato baguette
wine
13 st 0

266?15,10,9526,11

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausages, sweet potato fries and red pepper sauce
wine
13 st 2

-262613,10,83379

A day off after driving back from Cardiff

left over jambalaya pimped with mushrooms and tomatoes
lager and wine
12 st 2

??4446993459

8:30am Hotpod Flow in Cardiff with Rae Dwyer

Linda McCartney veggie (cardboard) burger with a fried egg
hot dog at the Wales South Africa game
Jambalaya

too much and too varied booze to catalogue
noooooo scales on tour

?54517,10,73519

30 mins recline bike level 25

no food or booze diary and no scales on tour

153646895337

Didn't manage to rouse myself for early morning yoga.

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

left over byriani
pasta with chicken, olives and dried tomatoes in a white sauce
wine
13 st 1

-251?36,7,11,5446

30 mins recline bike level 25

apple
fish and 'slaw
wine
12 st 12

155?54993348

Yet another day off.

chicken and veg byriani
wine
13 st 1