Wednesday, 23 August 2017

511758,10,13,?35

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
sub 2 minute 500m rowing machine

pear
chicken and rice
squash and carrot ginger soup with a chicken and bacon roll

lager
13 st 5

Tuesday, 22 August 2017

41245,12,11,12,?52

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

30 scrunchies (machine elevated on bench)
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg, triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

chicken, spinach and squash curry with rice
lager and wine
13 st 4

Monday, 21 August 2017

53363,11,8,11,625

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
sub 2 minute 500m rowing machine

corned beef hash in a bowl
veg and rice casserole
lager and wine
13 st 5

Sunday, 20 August 2017

434469,10,11,714

8am Bikram with Sharka Komurkova

cheeseburger
corned beef hash

lager and wine
13 st 4

Saturday, 19 August 2017

40250,10,11,11,642

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench machine

3 x 10 40kg lats pulldown close grip handle
10 20kg pulley
10 25kg pulley
10 30kg pulley

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 scrunchies (machine elevated on bench)

apple
chick pea and pork casserole with rice
lager and wine
13 st 4

Friday, 18 August 2017

424-328,11,12,325

6:30 am morning Bikram with Shona Langridge

lemon and melon juice
pork and salsa burger with chips and salad
lager and wine
13 st 4

Thursday, 17 August 2017

41234,12,11,12,533

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
sub 2 minute 500m rowing machine

veg dhansak and rice
lager and wine
13 st 4

Wednesday, 16 August 2017

61?349,11,13,863

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs
3 x 10 35kg, triceps cable pulldowns
3 x 10 10kg l/r dumbbell triceps extension

3 x 10 20kg curl machine
3 x 10 50kg triceps machine

apple
quesadilla
dhal

wine
13 st 6

Tuesday, 15 August 2017

64?-14,11,11,11,572

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
200m rowing machine

apple
quesadilla
Thai beef and bean curry with rice

lager and wine
13 st 6

Monday, 14 August 2017

8?23098,11,633

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
10 25kg, 10 30kg, 10 30kg incline bench machine

3 x 10 40kg lats pulldown close grip handle
10 25kg, 30kg, 35kg upper back machine

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 8kg l/r kettlebell 10 30kg,10 30kg, bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

salmon and french bean red Thai curry with rice
lager
13 st 8

Sunday, 13 August 2017

4?215,12,9,10,852

8am Bikram with Sharka Komurkova

all day breakfast
lager and wine
13 st 4

Saturday, 12 August 2017

30-3-1,1,11,10,10,753

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
500m rowing machine under 2 mins
Carrot and coconut soup with an egg and olive salad roll
Lager and wine
13 st 3

Friday, 11 August 2017

4-3?0?99,10,753

6:30 am morning Bikram with Shona Langridge

coq au vin with cheese and herb dumplings
cider
wine
13 st 4

Thursday, 10 August 2017

1-4?1?10,10,10,643

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

3 x 10 20kg curl machine
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs

battered fish with veg fried rice
cheese cake
wine

13 st 1

Wednesday, 9 August 2017

41?2?11,10,12,536

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

500m rowing machine
 (gonna dial it in sub 2 minutes pace while I get my act back together)

prawn cocktail
chicken cordon bleu with chips and peas
cheese cake

wine
13 st 4

Tuesday, 8 August 2017

30?0?9,13,11,633

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine

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

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

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs
10 60cm box step ups, alternate legs

coq au vin and bread roll
lager and wine
13 st 3

Monday, 7 August 2017

30-124,11,11,10,672

Raj Sharma Bikram Yoga with Music 60 minutes-Off Peak, 9:30 am
Ben came too

quesadilla
penne bolognese

lager and wine
13 xt 3


Sunday, 6 August 2017

410-35,11,13,10,63?

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

penne bolognese
lager
13 st 4

Saturday, 5 August 2017

Friday, 4 August 2017

-2?323,11,14,11,??3

6:30 am morning Bikram with Shona Langridge

apple, carrot, coconut and pineapple juice
hunters chicken casserole with rice

wine
12 st 12

Thursday, 3 August 2017

41063,10,14,?5?3

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 10kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs

sweetcorn and spud chowder with a sausage and giardiniera roll
cider and wine
13 st 4

Wednesday, 2 August 2017

-22??81,13,????-1

10 am Bikram at Wimbledon, class taken by Raj and Ben came along

quesadilla
beef hash
wine
12 st 12

Tuesday, 1 August 2017

01?74,10,??70

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

bolognaise
lager and wine
13 st 0

Monday, 31 July 2017

61186,10,10,8,10,?3

A rare day off.

13 st 6
lager and wine

Sunday, 30 July 2017

43264,11,12,87?

8am Bikram with Sharka Komurkova

Thai green curry
lager
13 st 4

Saturday, 29 July 2017

11281,12,14,8,10,?

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine

3 x 10 40kg lats pulldown

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

30 20kg abdominal crunch machine

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

10 60cm box step ups, alternate legs

cheese burger and chips
lager and wine
13 st 1

Friday, 28 July 2017

2282?,13,8723

6:30 am morning Bikram with Shona Langridge

cream of veg soup and chicken, leaf and sriracha mayo roll
wine
13 st 2

Thursday, 27 July 2017

12186?,13,8733

30 mins recline bike level 20

hanging: 1 minute, 15kg assist
actually it was more than a minute as the timer was muted.

apple
cream of veg soup and bacon salad roll
Guinness and wine
13 st 1

Wednesday, 26 July 2017

34186?,12,8632

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
10 30kg, 10 40kg, 10 50kg triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

apple
mushroom and chicken in plum sauce
more plums

cider, lager and wine
13 st 3

Tuesday, 25 July 2017

55184?,10,9632

30 mins recline bike level 20

chowder plus a tomato and bacon wrap
wine
13 st 5