Friday, 15 December 2017

1642,11,65139

6:30 am morning Bikram with Shona Langridge

banana
spring onion omelette in crusty bread

cider and wine
13 st 1

Thursday, 14 December 2017

1734886549

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 30kg incline press machine
3 x 10 35kg bench 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 40kg lats pulldown close grip
3 x 10 20kg shoulder press machine

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs

2 apples
chorizo hash with baked beans

lager and wine
13 st 1

Wednesday, 13 December 2017

3464,10,8437,10

30 mins recline bike level 20

53.3 sec 250m rowing machine

tortilla and banana
prawns, broccoli carrots and noodles

wine
13 st 3

Tuesday, 12 December 2017

32142,10,93248

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

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

3 x 10 910kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 scrunches (machine elevated on bench)

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

chicken, veg and rice
spanish omelette and assorted antipasto

lager and wine
13 st 3

Monday, 11 December 2017

61622,10,54328

Another day off after getting Ben to his rugby early in the morning

bacon sarnie
chicken and veg casserole with rice

lager and wine
13 st 6

Sunday, 10 December 2017

6261887436,10

Thrown a day off by life.

Korean food at Yami in New Malden
Plenty booze

Saturday, 9 December 2017

4050797444,10

30 mins recline bike level 20

sub 1 minute 250m rowing machine

Chicken, kale and mushrooms with chips
Lager and wine
13 st 4

Friday, 8 December 2017

206498564,10

6:30 am morning Bikram with Shona Langridge

veg soup with a sweetcorn quesadilla
lager
13 st 2

Thursday, 7 December 2017

3-294964259

3 x 10 12.5kg cable crossovers (much harder on one leg)
3 x 10 40kg bench press
3 x 10 30kg incline press machine

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

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine
3 x 10 elevated, weighted scrunches

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs
failed standing jump after

risotto wrap and Clementine
duck, sweetcorn and black bean enchilladas
wine

13 st 3

Wednesday, 6 December 2017

41436984177

30 mins recline bike level 20

sub 1 minute 250m rowing machine

2 clementines
duck, parsnip and kale risotto

wine
13 st 4

Tuesday, 5 December 2017

01455983067

3 x 10 30kg leg extension
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

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

3 x 10 150kg leg press
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pushdowns
3 x 10 ez-bar preacher curls 7.5kg on each end of metal bar

10 60cm box jump ups, alternate legs
followed by failed standing jump

banana and a Clementine
roast duck in chilli jam sauce with colcannon
lager and wine
13 st 0

Monday, 4 December 2017

6?347,11,81359

Couldn't summon the willpower to get to the gym before Ben's rugby game yesterday and, as it was home at the club and I had a drink, I couldn't make it up later. The Colts beat Battersea Ironsides 36-29.

Lager
Parsnip, courgette and chorizo pasta
cheese

13 st 6

Sunday, 3 December 2017

8?645,11,54329

8:30 am 60 minutes Bikram with Shona Langridge

Brazilian inspired stew with chips

lager and wine
13 st 8 (6 more than yesterday)

Saturday, 2 December 2017

2-4855865238

30 mins recline bike level 20

beef, sweet potato and kale Thai red curry with noodles

lager and wine
13 st 2

Friday, 1 December 2017

63775965159

6:30 am morning Bikram with Shona Langridge

beef, sweet spuds and peas in a sauce of my own devising.
wine
13 st 6

Thursday, 30 November 2017

?3634,10,632,11

When I bowled up at the gym yesterday I found I had forgotten to bring a t-shirt, thus - and I was prebooked for a crafty pint after work - thrown a day off by life.

Also forgot to weigh myself this morning

lager
tuna and sweetcorn pasta

Wednesday, 29 November 2017

46914,10,7526,11

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 35kg press machine

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

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine
15 l 15 r one leg scrunches

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs

lentil, egg and aubergine curry wrap
olive, pepper, tomato and cheese omelette with chips

wine
13 st 4

Tuesday, 28 November 2017

66?15,10,9526,11

30 mins recline bike level 20

beef, fried onion, red pepper and horseradish roll
lentil, egg and aubergine curry

lager and wine
13 st 6

Monday, 27 November 2017

62613,10,83379

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
15 l 15 r one leg scrunches

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

prawn, egg and pea fried rice
lager and wine
13 st 6

Sunday, 26 November 2017

??8-15,10,7333,10

ran round Roath Park

bacon sarnie
chicken biryani at the Duchess of Delhi
porter, lager and wine

no scales on tour

Saturday, 25 November 2017

?4446993459

3 x 10 12.5kg cable crossovers

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

3 x 10 30k
3 x 10 40kg lats pulldown close grip
3 x 10 35kg press machine

3 x 10 scrunches (machine elevated on bench)
3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

no scales food or booze diary on tour

Friday, 24 November 2017

54517,10,73519

6:30 am morning Bikram with Shona Langridge

Guy Fieri inspired Chicago Italian beef sandwich with cheesy fries
wine
13 st 5

Thursday, 23 November 2017

53646895337

30 mins recline bike level 20

sub 1 minute 250m rowing machine

apple
pasta and veg bake
lager and wine
13 st 5

Wednesday, 22 November 2017

51?36,7,11,5446

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

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

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg ez-bar preacher curls
10 60cm box jump ups, alternate legs

apple and pear
cod chowder with garlic and parsley flat bread.

lager and wine
13 st 5

Tuesday, 21 November 2017

55?54993348

30 mins recline bike level 20

sub 1 minute 250m rowing machine

pears
fried chicken, spuds and chickpeas over salad leaves
lager and wine
13 st 5

Monday, 20 November 2017

43667,10,74369

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

3 x 10 30kg incline bench machine
3 x 10 scrunches (machine elevated on bench)
3 x 10 40kg lats pulldown close grip

3 x 10 35kg press machine
3 x 10 30kg flies machine
3 x 10 25kg shoulder press machine

3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/ kettlebell press
10 60cm box jump ups, alternate legs

bacon and salad wrap
chicken. leek and chick pea curry with naan

lager and wine
13 st 4

Sunday, 19 November 2017

3353588418,10

8:30 am 60 minutes Bikram with Inna Vassina

hunters chicken with pasta
lager and wine
13 st 3

Saturday, 18 November 2017

?6747,12,8646,10

30 mins recline bike level 20

BLT and veg soup
lager and wine

forgot to weigh myself (wild and crazy guy that I am)

Friday, 17 November 2017

25047,12,76436

6:30 am morning Bikram with Eugene Sabala

pork and bean burger with chips and guacamole
lager and wine

13 st 2

Thursday, 16 November 2017

831?7,12,76436

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

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

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 ez 20kg barbell curls

quesadilla and rice cake
beef and cabbage noodles

wine
13 st 8