8206877-5,10,13

30 mins recline bike level 13

apple and banana
veg lasagna

wine
13 st 8

Breaking a slightly larger duck.

30 minutes cross country bike level 15

7-115,11,85-5,10,13

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

3 x 10 12kg l/r dumbbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

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

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

one arm hanging

chard colcannon with sausages and onion gravy

Guinness and wine
13 st 7

Breaking a duck.

30 minutes cross country bike level 12.

6-135965-59,14

30 mins recline bike level 13

pork, mushroom and chard ramen noodles
dhal and naan

wine
13 st 6

7-155757-37

10 left, 10 right, 5l, 5r Single Dummbell Overhead Squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 30kg triceps cable pullover
3 x 10 30kg triceps pushdown

3 x 10 25kg barbell curls
3 x 10 14kg dumbell preacher curls

pull ups and hanging

grapes
Thai chicken, squash and potato curry with naan bread

Guinness and wine
13 st 7

6156766-28

6:30 am morning Bikram with Shona Langridge

Thai chicken, squash and potato curry with rice

wine

13 st 6

516878-3,11

30 mins recline bike level 11

Spanish omelette
roast squash, tuna, rice and cheese

Guinness and wine
13 st 5

5-136878-3,11

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

2 x 10 20kg, 10 25kg curl machine
3 x 10 60kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

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

hanging

apple and grapes
beef and greens in black bean sauce with rice
cheese roll

wine

13 st 5

320357850,10

30 mins recline bike level 11

apple and grapes

beef and horseradish roll with carrot and coriander soup

Guinness and wine

13 st 3

4-1256987-28

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

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

3 x 10 40kg leg extension
3 x 10 25kg shoulder press machine

one arm hangs

sweetcorn fritters
roast beef and roast spuds with horseradish and gravy

wine
13 st 4

51147,11,66,-1,10

A day off from indolence

63265964,-1,11

30 mins recline bike level 11

fruit
seafood curry and rice

wine

5-14459551,10

6:30 am morning Bikram with Shona Langridge

seafood curry with peas pulao rice and crusty bread
wine
13 st 5

5317384408

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

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

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

hanging

banana and clementines
lamb borscht and a cheese roll

wine
13 st 5

723548660,10

30 mins recline bike level 11
500m rowing machine (1:49.4) - sub 1:50 at last

cheese burger
lamb and spinach noodles

lager and wine
13 st 7

6?2369860,11

10 left, 10 right, 5l, 5r single dumbbell overhead squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg barbell press behind neck

one arm assisted hangs

banana and two clementines
lamb borsht and bread

porter and wine
13 st 6

7?447,12,861,13

30 mins recline bike level 11
500m rowing machine (1:52.1)

wagamama ramen
yasai dumplings

wine
13 st 7

7-35389680,10(16!)

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdown

2 x 15 17.5kg barbell curls
3 x 10 14kg dumbell preacher curls

hanging

orange and apple
chicken, mushroom and spinach pasta bake

Guinness
13 st 7

4-2549,10,731,10

A day off

veg soup with croutons
chicken, mushroom and spinach pasta bake

Gunness and wine
13 st 4