Saturday 31 December 2011

?832?

3 x 10 50kg lats pull downs
3 x 10 40kg upper back machine
3 x 10 50kg pulley

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

tuna and cucumber sandwich
whatever else I ate and drank in Cardiff

Last Year

Friday 30 December 2011

9757,12

30 mins recline bike hills level 11

carrot and celery juice
cheese roll
clementine
chicken and lentil tikka masala and mushroom rice
toffees

wine
13 st 9

Thursday 29 December 2011

13, 857,10

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

bolognese roll
clementines
chorizo and lentils
paella

wine and lager
13 st 13

Wednesday 28 December 2011

13,?1?,10

30 mins recline bike hills level 11

carrot and celery juice
cheese and bacon burger
spag bols

Guinness and wine
13 st 13

Tuesday 27 December 2011

13,?45,12

another day off

chicken tagine and couscous

wine
13 st 13

Monday 26 December 2011

???4?

No exercise Christmas Day. First day's rest since 27 September though.

Sunday 25 December 2011

922?7

Bikram at Balham 9 left

13 st 9

Saturday 24 December 2011

9336,10

3x 10 50kg bench - 2 month shoulder rehab seems to be working
3 x 10 12.5kg strict cable crossovers
3 x 10 37.5kg pecs machine

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 17.5kg two hand cable curls

30 35kg kneeling cable crunches

carrot and celery juice
tuna mayo roll
banana
cheese and spinach omelette with chips
chocolates

wine
13 st 9

Friday 23 December 2011

10, 336,10

30 mins recline bike hills level 11

carrot and celery juice
Toblerone
tuna mayo roll
banana
chicken, chorizo and pea paella
toblerone

wine
13 st 10

Thursday 22 December 2011

10, 506,10

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers

30 35kg kneeling cable crunches

carrot and apple juice
tuna mayo roll
apple and clementine
prawn and veg pasta

wine
13 st 10

Wednesday 21 December 2011

95158

30 mins recline bike hills level 11

beef pie
Sainsbury Triple Sarnies
Lebanese meal

Guinness
13 st 9

Tuesday 20 December 2011

95159

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

tuna salad roll
lamb shanks in wine with white beans and spinach

wine
13 st 9

Monday 19 December 2011

94028

30 mins recline bike hills level 11

enchilladas
buffet
pie and chips

Guinness and wine
13 st  9

Sunday 18 December 2011

94106

3 x 10 12.5kg strict cable crossovers
3 x 10 18kg incline dumbbell flies
3 x 10 35kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls

sardine and olive pasta
Enchiladas

Wine
13st 9
http://triathblog.blogspot.com/2010/12/4106.html

Saturday 17 December 2011

74106

30 mins recline bike hills level 11

apple, clementine and cucumber juice
egg and mayo roll
apple and clementine
pate on toast, burger and chips, cheese

wine, porter
13 st 7

 http://triathblog.blogspot.com/2010/12/2124.html

Friday 16 December 2011

72124

10 45kg, 2 x 10 50kg lats pull downs
10 45kg, 2 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 25kg triceps pushdowns
 3 x 10 30kg cable pullovers

30 35kg kneeling cable crunches

lamb roll
Clementine
lamb curry, Bombay potatoes, onion and spinach bhaji, dhal

wine
13 st 7


Thursday 15 December 2011

7 2 -1 48

Bikram Balham 6:30am (pass expires 16 December)

carrot and celery juice
lamb roll
apple
pie, peas and chips
apple crumble

wine
13 st 7

Wednesday 14 December 2011

65139

17 mins recline bike hills level 11
 machine kicked me off
13 mins recline bike hills level 11

 veg juice
left over butter chicken, dhal and rice
Clementine
Irish Stew

wine and Guinness
13 st 6

Tuesday 13 December 2011

86549

Bikram Balham 6:30am (pass expires 16 December)
I had to quit the hot room before the end. Strangely this was at exactly the same stage in the class as the only other time I've done it exactly two years ago.

carrot, celery and apple juice
all day brekkie roll
apple
butter chicken, dhal and rice

wine
13 st 8

Monday 12 December 2011

8437 10

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
2 x 10 40kg, 1 x 10 30kg(wider) leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r l/r lateral raise with internal rotation
3 x 10 20kg military press

30 35kg kneeling cable crunches

sausage sandwich
spaghetti with a creamy salmon and mushroom sauce

wine
13 st 8

Sunday 11 December 2011

93248

Bikram Balham 8:15am (pass expires 16 December)

juice
sausage, egg, chips and beans
Thai fishcakes
masaman curry and rice

lager and wine
13 st 9

Saturday 10 December 2011

54328

30 mins recline bike hills level 11

vegetable juice
ham and cucumber roll
apple
courgette frittata and tomato sauce

wine
13 st 5

Friday 9 December 2011

7436 10

Bikram Balham after work (pass expires 16 December) - done 150 yoga classes now

vegetable soup
ham and cucumber roll
apple
chorizo spinach and chick pea stew

wine
13 st 7

Thursday 8 December 2011

7444 10

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg pecs machine

30 30kg kneeling cable crunches

3 x 10 l/r 10kg concentration curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

carrot, apple and cucumber juice
ham and cucumber roll
apple
pizza

no booze
13 st 7

Wednesday 7 December 2011

854 10

30 mins recline bike hils level 11

cheese and tomato roll
pear
chicken, potato and veg fritters and carrot soup

Guinness
13 st 8

Tuesday 6 December 2011

64259

3 x 10 45kg wide-grip pulley
3 x 10 40kg upper back machine
39 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 45g lats pulldown
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions

carrot and celery juice
blt rolls
banana
lamb, roast squash, broccoli and red wine sauce

wine
13 st 6

Monday 5 December 2011

84177

30 mins recline bike hils level 11

bacon roll
chicken casserole, broccoli and mash
cheese and spinach sauce with pasta

wine
13 st 8

Sunday 4 December 2011

83067

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 8kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine

pie and chips
stir fried rice with pork

wine
13 st 8

Saturday 3 December 2011

81359

24 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11

cheese roll
banana
calamari with chorizo, black pudding and root veg broth

wine
13 st 8

Friday 2 December 2011

54329

Bikram Balham after work (pass expires 16 December)

BLT roll
banana
KFC Twister
roast chicken leg and new potatoes with pea and asparagus cream sauce

wine
13 st 5

Thursday 1 December 2011

65328

3 x 10 18kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg pecs machine

3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg concentration curls

30 30kg kneeling cable crunches

egg and salad sandwich
orange
prawn and roast veg pasta

wine
13 st 6

Wednesday 30 November 2011

65159

30 mins recline bike hilts level 11

chicken and sweetcorn sandwich
apple
chicken, sweetcorn and sweet potato casserole

lager
13 st 6


Tuesday 29 November 2011

6436 11

3 x 10 45kg pulley
3 x 10 45g lats pulldown
3 x 10 40kg upper back machine

39 35kg kneeling cable crunches

3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers
3 x 10 10kg l/r dumbbell triceps extenions

pulled pork and 'slaw roll
banana
grazed at BP reception

lager and champagne
13 st 6

Monday 28 November 2011

7526 11

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

sausage sandwich
roast chicken leg and new potatoes with pea and asparagus cream sauce

wine
13 st 7

Sunday 27 November 2011

9526 11

8:15am Bikram Balham (pass expires 16 December)

veg soup
chicken soup
jerk pork, sweet potato fries, coleslaw

lager and Guinness
13 st 9

Saturday 26 November 2011

83379

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

35 30kg kneeling cable crunches

tuna and cucumber sandwich
apple
chorizo, black pudding and bean stew with tortilla

wine
13 st 8

Friday 25 November 2011

7 333 10

Bikram Balham after work (pass expires 16 December)

BLT roll
clementines
crisps
penguin bar
cheese omelette, salad and chips

wine
13 st 7

Thursday 24 November 2011

93459

27.5 mins recline bike hills level 11
machine kicked me off

BLT roll
Clementine
shepherd's pie
bread and butter pudding

wine
13 st 9

Wednesday 23 November 2011

73519

3 x 10 50kg bench
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 x 10 20kg barbell curls

30 30kg kneeling cable crunches

BLT roll
apple
vegetable soup and garlic bread

Guinness
13 st 7

Tuesday 22 November 2011

85337

17.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11

cheese sandwich
bolognaise and garlic bread
clementines

wine
13 st 8

Monday 21 November 2011

11 5446

3 x 10 45kg deadlifts (back hurts
3 x 10 30kg low row machine
3 x 10 40kg upper back machine

3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg cable pullovers

bacon roll
beef stew, mash and broccoli
apple pie and custard
spa bols

wine
13 st 11 (oops!)

Sunday 20 November 2011

93348

30 mins recline bike hils level 11

spag bols
sausage, chips and sweetcorn

wine
13 st 9

Saturday 19 November 2011

74369

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

all day brekkie sarnie
apple
fishcakes and tomato salad

wine
13 st 7

Friday 18 November 2011

8418 10

Bikram at Balham after work - got an offer of 30 days unlimited for £45

pork and mushroom pie, mash and cabbage
sticky pudding
soup with a sausage and egg roll

wine
13 st 8

Thursday 17 November 2011

8646 10

30 mins recline bike hills level 11

sausage and tomato ketchup sandwich
apple
duck & fried rice

lager
13 st 8

Wednesday 16 November 2011

87238

3 x 10 40kg incline bench
3 x 10 40kg chest press machine
3 x 10 10kg strict cable crossovers

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 x 10 15kg cable curls

30 35kg kneeling cable crunches

ham and cucumber sandwich
apple
mushroom omelette and chips

Guinness
13 st 8

Tuesday 15 November 2011

76436

30 mins recline bike hills level 11

marmite on toast
ham and tomato sandwich
orange
Spanish pork stew with green pepper, potatoes and chorizo

wine
13 st 7

Monday 14 November 2011

94368

3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 40kg upper back machine
no dead lifts as lower back hurts
3 x 10 18kg dumbbell pull overs
3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns

30 35kg kneeling cable crunches

sausage and bacon sandwich
roast pork, spuds, veg gravy

wine
13 st 9

Sunday 13 November 2011

93458

27.75 mins recline bike hills level 11
machine kicked me off

sausages, mushrooms, toms, fried egg and fried bread
lamb Madras and veg pilau
chicken pizza

lager
13 st 9 (fatty)

Saturday 12 November 2011

54575

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

3 x 10 35kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

lamb and aubergine stew
yoghurt
orange
French onion soup
cod, rice and chowder

wine, G&T, Guinness
13 st 5

Friday 11 November 2011

54677

Bikram after work. Back hurts.

cheese and ham sandwich
orange
lamb and aubergine stew with brown rice.

wine
13 st 6


Thursday 10 November 2011

84488

30 mins recline bike hills level 11

cheese and onion sandwich
banana
pasta with prawns, veg and olives
Chocolate Choux Buns

wine
13 st 8

Wednesday 9 November 2011

7556 10

3 x 10 10kg strict cable crossovers
3 x 10 30kg incline bench
3 x 10 20kg barbell curls
3 x 10 30kg recline bench
3 x 10 l/r 10kg concentration curls
30 35kg kneeling cable crunches
3 x 10 15kg cable curls

cheese and onion sandwich
banana
take away kebab

Guinness
13 st 7

Tuesday 8 November 2011

87575

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

crab stick sandwich
banana
steak, chips, mushrooms, pepper sauce

wine
13 st 8

Monday 7 November 2011

7756 10

3 x 10 40kg low row machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 8kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns
3 x 10 16kg dumbbell pull overs

30 35kg kneeling cable crunches

beef stew, mashed spuds, green veg
cream cake
chorizo and sweetcorn chowder with garlic bread

wine
13 st 7

Sunday 6 November 2011

8477

10 mins recline bike hills level 11
machine kicked me off
20 mins recline bike hills level 11

corned beef pie and mixed veg

wine
13 st 8

Saturday 5 November 2011

77368

3 x 10 60kg squats
3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine

3 x 10 10kg strict cable crossovers
3 x 10 50kg bench
limited ROM but a shoulder improvement
3 x 10 30kg recline bench

porridge with honey and yoghurt
cheese and tomato sandwich
apple
chicken, dhal, fried spuds and corgette

wine
13 st 7

Friday 4 November 2011

65788

Bikram yoga after work. 1 left.

pork, potato, tomato and onion salad
apple
cream of leek and celery soup with garlic bread

wine
13 st 6

Thursday 3 November 2011

5566 10

16 mins recline bike hills level 11
machine kicked me off
14 mins recline bike hills level 11

porridge and honey
cheese and tomato sandwich
apple
corn on the cob
BBQ ribs, chicken and chips

wine
13 st 5

Wednesday 2 November 2011

65477

3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar skull crushers 7.5kg each end of plastic sleeved bar
3 x 10 l/r 10kg concentration curls
3 10 l/r 10kg triceps extenstions - I may have forgotten to do these
30 35kg kneeling cable crunches
3 x 10 17.5kg two hand cable curls
3 x 10 25kg triceps pushdowns

marmite on toast
cheese and tomato sandwich
orange
keema peas and rice

Guinness
13 st 6

Tuesday 1 November 2011

76779

19 mins recline bike hills level 11
machine kicked me off
11 mins recline bike hills level 11

ham cheese and tomato sandwich
orange
cream of leak and celery soup
ham, cheese and tomato slice

wine
13 st 7

Monday 31 October 2011

85588

3 x 10 60kg deadlifts
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

sausage sandwich
ham, cheese and tomato slice

wine
13 st 8

Sunday 30 October 2011

84558

10am Bikram in Wimbledon

home made beef pie
chicken with mushrooms, leeks, celery and cream

wine
13 st 8

Saturday 29 October 2011

776 10 7

30 mins recline bike hills level 11

sauteed beef and mushroom sandwich
banana
chicken dhansak, sag al00, rice

stouts and porters
13 st 7

Friday 28 October 2011

87689

3 x 10 10kg strict cable crossovers
3 x 10 30kg recline bench
3 x 10 40kg bench
bleedin' shoulder
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 15kg two hand cable curls

cheese and onion sandwich
orange
Sri Lankan veg biriani

Guinness
13 st 8

Thursday 27 October 2011

967?5

30 mins recline bike hills level 11

cheese and onion sandwich
orange
breaded plaice, chips and peas
bananas foster

wine
13 st 9

Wednesday 26 October 2011

77766

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r vertical dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
trying to rehabilitate shoulder
3 x 10 60kg squats
3 x 10 150kg leg extensions
3 x 10 70kg leg adductor machine

cheese and onion sandwich
orange
shepherds pie

lager
13 st 7

Tuesday 25 October 2011

87485

30 mins recline bike hills level 11

fried rice
chicken and chips

wine
13 st 8

Monday 24 October 2011

89565

3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 60kg deadlifts
3 x 10 25kg triceps pushdowns
3 x 10 ez bar skull crushers 10kg each end of plastic sleeved bar
3 x 10 16kg two handed dumbell triceps extensions
30 35kg kneeling cable crunches

sausage sandwich
fried rice with dim sum

wine
13 st 8

Sunday 23 October 2011

9544

22 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11

fajitas
pasta

wine and lager
13 st 9

Saturday 22 October 2011

8867

3 x 10 40kg incline bench bad right shoulder
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

cheese, ham and tomato sandwich
sliced banana and strawberries
pork vindaloo biriani

wine
13 st 8

Friday 21 October 2011

69778

Bikram yoga after work. 3 left.

ham and tomato sandwich
apple
pork, chorizo, sweetcorn and new potato stew

wine
13 st 6

Thursday 20 October 2011

88778

25 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

cheese and tomato sandwich
apple
chicken wings
Singapore noodles

Tiger beer
13 st 8

Wednesday 19 October 2011

79987

3 x 10 40 recline bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches
3 x 10 55kg pulldown machine
(forgot shoulders)

mushroom and spinach risotto
chicken with aubergine and olives in tomato sauce with cannellini beans

Guinness
13 st 7

Tuesday 18 October 2011

98884

19 mins recline bike hills level 11
machine kicked me off
11 mins recline bike hills level 11

dhal and saag aloo
mushroom and spinach risotto

wine
13 st 9

Monday 17 October 2011

976?8

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 20kg military press
30 32.5kg kneeling cable crunches
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns

beef stew and dumplings

wine
13 st 9

Sunday 16 October 2011

9684

30 mins recline bike hills level 11

vegetable soup
bacon sandwich
sag aloo, dhal and chicken

Guinness, brown ale and wine
13 st 9

Saturday 15 October 2011

7877

Bikram yoga after work. Paid for 5 class 30 day card.

ham and tomato sandwich
orange
chilli con carne and chips

wine
13 st 7

Friday 14 October 2011

76687

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 2okg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon and avocado sandwich
banana
sausages, bacon, egg and chips

Guinness
13 st 7

Thursday 13 October 2011

87789

30 mins recline bike hills level 11
machine tried to kick me off towards the end but I gritted my teeth and ground it out at level 25 to the end.

spud and green pepper Spanish omelette with sweet chilli sauce
orange
sweet pepper and prawn pasta
mint chocolate ice cream

wine
13 st 8

Wednesday 12 October 2011

87858

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 2okg military press
3 x 10 strict ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

cheese tomato and basil sandwich
banana
Chinese pork fried rice

wine
13 st 8

Tuesday 11 October 2011

97758

30 mins recline bike hills level 11

spud and green pepper Spanish omelette
orange
sausage, cream mustard, basil and pasta

wine
13 st 9

Monday 10 October 2011

995 10

3 x 10 40kg bench
3 x 10 45kg pulley
3 x 10 55kg pulldown machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

bacon roll
roast pork and spuds

wine
13 st 9

Sunday 9 October 2011

96747

30 mins recline bike hills level 11

pizza
curry

wine
13 st 9

Saturday 8 October 2011

6?677

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 2okg military press
30 32.5kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
10 40kg, 10 45kg, 10 55kg pulldown machine

ham sandwich
banana
risotto

wine
13 st 6



Friday 7 October 2011

6 10 758

Bikram yoga Wimbledon

ham and mustard sandwich
grapes
hunter's chicken and borlotti beans

wine
13 st 6

Thursday 6 October 2011

88678

30 mins recline bike hills level 11

cheese and roast med veg sandwich
grapes
burger, chips, coleslaw

no booze
13 st 8

Wednesday 5 October 2011

88746

3 x 10 10kg strict cable crossovers
3 x 10 40kg low row machine
3 x 10 45kg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 8.15kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

spicy lentil soup with crust of bread
chicken, pea and egg fried rice

Guinness
13 st 8

Tuesday 4 October 2011

11 12 555

30 mins recline bike hills level 11

bacon and tomato sandwich
grapes
duck and sweet pepper braised in spiced mango juice with rice

wine
13 st 11

Monday 3 October 2011

12 12 549

3 x 10 10kg strict cable crossovers
3 x 10 45kg lats pulldowns
3 x 10 40kg low row machine
3 x 10 20kg military press
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches
felt very tired

marmite on toast
mixed veg Sambar
venison and mushroom casserole with mashed potato

Guinness and wine
13 st 12

Sunday 2 October 2011

10 11 458

30 mins recline bike hills level 11

cheese omelet and chips
buffet at party

lager
13 st 10

Saturday 1 October 2011

8 10 357

3 x 10 40kg pecs machine (something must be done about right shoulder)
3 x 10 shoulder press machine
3 x 10 45 kg lats pulldown
3 x 10 40kg low row machine
3 x 10 ex bar preacher curls 10kg on each end of plastic sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg strict triceps pushdowns

ham and mustard sandwich
apple
Yo sushi

lager and wine
13 st 8

Friday 30 September 2011

79477

Bikram Wimbledon after work - 2 left to be used by 10/10

ham and mustard sandwich
apple
Irish stew

wine
13 st 7

Thursday 29 September 2011

11 8469

30 mins recline bike hills level 11

brie and bacon sarnie
apple
take away fish and chips

no booze
13 st 11

Wednesday 28 September 2011

9 12 767

more than three hours in the dentist's chair ate up both my training time and inclination so "thrown a day off by life".

Irish Stew

Guinness
13 st 9

Tuesday 27 September 2011

10 11 344

10 40kg 10 45kg 10 50kg bench press (nursing right shoulder)
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg curls
30 35kg kneeling cable crunches
3 x 10 25kg rop4 triceps pushdowns
10 45kg 10 50kg 10 55kg pulldown machine

marmalade on toast
brie and bacon sarnie
apple
thai curry and rice

wine
13 st 10

Monday 26 September 2011

10 ?665

27 mins recline bike hills level 11
machine kicked me off

sausage sandwich
bacon sandwich
roast beef Sunday lunch
chilli and egg bread

lager and wine
13 st 10

Sunday 25 September 2011

10 7546

paintballing

pizza
prawn pasta

wine
13 st 10

Saturday 24 September 2011

8937

3 x 10 40kg bench press (nursing right shoulder)
3 x 10 30kg t-bar row using barbell
3 x 10 45kg lats pulldowns
3 x 10 20kg front squat
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns
30 32.5kg kneeling cable crunches

chicken and cucumber sandwich
apple
cucumber soup
Penne Puttanesca

wine
13 st 8

Friday 23 September 2011

79764

Bikram Wimbledon after work - 3 left

porridge and honey
tomato soup
salmon and cucumber sandwich
orange
chicken, chips and beans

wine
13 st 7

Thursday 22 September 2011

98745

30 mins recline bike hills level 11

salmon and cucumber sarnie
orange
salad
Hawaiian pizza

no booze
13 st 9

Wednesday 21 September 2011

12 10 435

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
30 35kg kneeling cable crunches

mushroom soup
salmon and cucumber sarnie
orange
tandoori broccoli and cauliflower
lamb biryani

Guinness
13 st 12

Tuesday 20 September 2011

8 11 456

30 mins recline bike hills level 11

sausage sandwich
orange
prawn and pea risotto

wine
13 st 8

Monday 19 September 2011

89756

3 x 10 45kg pec machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

sausage and bacon sarnies

Guinness and wine
13 st 8

Sunday 18 September 2011

96557

30 mins recline bike hills level 11

sausage, beans and chips

lager
13 st 9

Saturday 17 September 2011

10 8446

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
30 30kg kneeling cable crunches
3 x 10 15kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 45kg lats pulldowns
3 x 10 25kg triceps pushdowns

Scotch egg
ham and tomato sandwich
orange
oxtail and carrot casserole with mashed potatoes

no booze
13 st 10

Friday 16 September 2011

99966

Bikram Wimbledon after work - 4 left

marmite on toast
ham and tomato sandwich
orange
vegetable soup and scotch egg

no booze
13 st 9

Thursday 15 September 2011

99767

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

Marmite on toast
ham sandwich
orange
steak and mushroom sandwich

no booze
13 st 9

Wednesday 14 September 2011

10 12 847

22.5 mins recline bike hills level 11
stopped as a precaution as I felt sick and Ben is off school with vomiting attacks

no food

Guinness
13 st 10

Tuesday 13 September 2011

9 12 ?36

3 x 10 10kg strict cable crossovers
30 30kg kneeling cable crunches
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns

mozzarella and roasted pepper sarnie
nectarine
duck and sweet pepper red Thai curry and rice

wine
13 st 9

Monday 12 September 2011

11 11 746

30 mins recline bike hills level 11

marmite on toast
jerk chicken and salsa
roast duck and spuds in an orange sauce

lager and wine
13 st 11

Sunday 11 September 2011

11 9558

3 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 15g press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

cheese and salsa sandwich
assorted chinese

lagers
13 st 11

Saturday 10 September 2011

8 11 788

Bikram after work 5 left

mozzarella and roasted pepper sarnie
nectarine
lamb steak, rice, guacamole, salsa

wine
13 st 8

Thursday 8 September 2011

10 9556

30 mins recline bike hills level 11

mozzarella and roasted pepper sarnie
nectarine
oxtail and carrot casserole with mashed potatoes

wine
13 st 10

12 855

123 x 10 10kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 15g press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

avocado and bacon sarnie
plum
avocado and carrot soup
chicken, bacon and olive pasta

wine
13 st 12

Wednesday 7 September 2011

10 9845

30 mins recline bike hills level 11

assorted cheese and egg sarnie triple pack
Sri Lankan veg biriani

Guinness
13 st 10


Tuesday 6 September 2011

10 13 937

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

tuna salad roll
corned beef hash and peas

wine
13 st 10

Monday 5 September 2011

12 10 665

Richmond to Windsor bike ride

beans on toast
burger and chips

lager
13 st 12

Sunday 4 September 2011

10 97

cycled to Wimbledon for Bikram

bacon, beans and chips
veg and lamb curry and rice

lager and wine
13 st 10

Saturday 3 September 2011

10 10 7

130 30kg, 10 40kg, 10 50kg bench press (nursing shoulder)
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

BBQ pork sandwich
plums
Irish stew

beer
13 st 10

Friday 2 September 2011

10 975

30 mins recline bike hills level 11

pate on toast
plums
ribs, chips, corn on the cob

wine
13 st 10

Thursday 1 September 2011

13 11 ?5

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

marmite on toast
blue cheese and mango chtuney sandwich
apple
liver, mashed spuds and peas

wine
13 st 13

Wednesday 31 August 2011

13 11 666

22.5 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off

apple
banana
steak, chips, mushrooms, pepper sauce

lager, Guinness and wine
13 st 13

Tuesday 30 August 2011

12 11 765

16kg kettlebell workout in Cardiff

Monday 29 August 2011

? 13 10 53

White Water Rafting in Cardiff

Sunday 28 August 2011

?10 865

16kg Kettlebell workout in Cardiff

Saturday 27 August 2011

? 11 10 74

6:30am Bikram yoga at Wimbledon - 1 left

leek soup and cheese roll
banana

who knows what I ate and drank in Cardiff last night? I am writing this the afternoon before in London

no scales on tour

Friday 26 August 2011

11 11 964

30 mins recline bike hills level 11

KFC Zinger burger
chicken and vegetable pie

wine
13 st 11

Thursday 25 August 2011

9 11 ?35

3 x 10 40kg pecs machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

bacon and blue cheese roll
banana
chicken, ribs, peas and chips

wine
13 st 9

Wednesday 24 August 2011

10 12 ?65

30 mins recline bike hills level 11

Sainsbury's triple chicken sandwich
cheese omelette, roast toms and chips
chocolate bar

lager
13 st 10

Tuesday 23 August 2011

10 13 ?35

3 x 10 35kg incline press machine
(Had to use the horizontal handles as the vertical hurt my right shoulder)
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
30 30kg kneeling cable crunches
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns

cheese and tomato pitta
apple
pork and peppers in oyster sauce with noodles

lager
13 st 10

Monday 22 August 2011

11 12 ?35

10am Bikram Wimbledon - 2 left

sausages, tomatoes, pitta
jerk chicken, chips and mushrooms

lager and stout
13 st 11

Sunday 21 August 2011

11 12 ?52

30 mins recline bike hills level 11

sausage sandwich
buffalo steak, garlic mushrooms and chips

lager and wine
13 st 11

Saturday 20 August 2011

8 11 62

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
30 30kg kneeling cable crunches
3 x 10 20kg military press
3 x 10 20kg curls
3 x 10 25kg triceps pushdowns

salmon, cream cheese and cucumber pitta
sausage pitta

lager and Guinness
13 st 8

Friday 19 August 2011

10 11 714

Bikram

salmon, cream cheese and cucumber bagel
banana
cheese omelette and chips with salad

wine
13 st 10

Thursday 18 August 2011

11 11 642

30 mins recline bike hills level 11

marmite on toast
salmon, cream cheese and cucumber bagel
apple
egg, lentil and spinack curry with brown rice

wine
13 st 11

Wednesday 17 August 2011

11 12 325

3 x 10 12.5kg other machinecable crossovers
3 x 10 15kg press behind neck
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg barbell curls

salmon, cream cheese and cucumber bagel
banana
scallops and bacon on bubble & squeak with red wine vinaigrette
toasted cheese sandwich

wine and lager
13 st 11

Tuesday 16 August 2011

11 12 533

30 mins recline bike hills level 11

Pizza Hut
chicken, spinach, tomato and potato curry with naan
crunchie

wine and Guinness
13 st 11

Monday 15 August 2011

11 13 863

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldowns
2 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

roast pork Sunday dinner
cream cheese bagel

lager and wine
13 st 11

Sunday 14 August 2011

11 11 57

30 mins recline bike hills level 11

Pizza Hut
chicken with pasta in sweet pepper sauce

wine and lager
13 st 11

Saturday 13 August 2011

8 11 633

6:30am Bikram Wimbledon - 4 left

cheese and cucumber sandwich
peach
kebab

lager and wine
13 st 8

Friday 12 August 2011

9 10 852

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
2 x 15 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches

ham and cucumber sandwich
pear
cake
corn on the cob
sausages, chips and peas

wine
13 st 9

Thursday 11 August 2011

10 10 753

6:30am Bikram Wimbledon - 5 left

ham and tomato sarnie
apple
sweet potato and spinach curry on a naan

wine and lager
13 st 10

Wednesday 10 August 2011

9 10 753

30 mins recline bike hills level 11

honey and cinnamon porridge
chorizo and feta roll
apple
dim sum and veg fried rice
marmite on toast

wine
13 st 9


Tuesday 9 August 2011

10 10 643

3 x 10 50kg pulley
3 x 10 45kg lats pulldowns
3 x 10 12.5kg strict cable crossovers
3 x 10 10kg press behind neck
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
2 x 15 ez bar preacher curls 6.25kg each end of metal sleeved bar

beef and tomato roll
clementines
prawn and roasted veg pasta

wine
13 st 10

Monday 8 August 2011

10 12 536

7pm Bikram Balham

roast beef Sunday Lunch

wine
13 st 10

Sunday 7 August 2011

13 11 63

Bomber decided to stay on after AbbeyFest so thrown a day off by life

lamb burger and coleslaw
chicken wings and calzone

lager and wine
13 st 13

Saturday 6 August 2011

11 10 672

28 mins recline bike hills level 11
machine kicked me off

chicken leg and rice in spicy tomato sauce
kebab

lager and wine
13 st 11

Friday 5 August 2011

13 10 7

3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 15kg press behind neck
3 x 10 12.5kg "other machine" cable crossovers
30 30kg kneeling cable crunches
3 x 10 22.5kg triceps pushdowns
30 ez bar preacher curls 5kg each end of metal sleeved bar

tandoori chicken with saag dhal
clementines
chicken curry and rice

lager and wine
13 st 13

Thursday 4 August 2011

13 98

Bikram Wimbledon (6 left)

bacon rolls
buffet
tandoori chicken, spinach dhal, pulao rice
Mars bar

wine
13 st 13

Wednesday 3 August 2011

? 10 ?

30 mins recline bike hills level 11

egg salad sarnie and apple for lunch.

Off to Wales for funeral after work

No scales in Wales

Tuesday 2 August 2011

14 11

30 mins recline bike hills level 11
shoulder is hurting - taking ibuprofen

BLT
chicken, sweet potato and onion with a spinach and tomato sauce

wine
14 st

Monday 1 August 2011

14 ?5

30 mins recline bike hills level 11
shoulder is hurting - taking ibuprofen

bacon rolls
Sunday lunch
roast peppers filled with tomato and feta

wine
14 st

Sunday 31 July 2011

??7

Day of rest at Cardiff
plenty grub
plenty booze
no scales in Wales

Saturday 30 July 2011

??7

30 mins recline bike hills level 11

shoulder is hurting

BLT and apple

off down the M4
sure there is food and booze at the end of it
no scales in Wales

Friday 29 July 2011

10 8 10

6:30am Bikram Balham

sushi
roast peppers filled with tomato and feta

Guinness and wine
13 st 10

Thursday 28 July 2011

12 87

28 mins recline bike hills level 11
machine kicked me off
2 mins glaring at bike

chicken, sweetcorn and mayo roll
banana
chorizo eggs with scallops on garlic and parsley flat bread

wine
13 st 12

Wednesday 27 July 2011

14 8 10

3 x 10 60kg deadlifts
3 x 10 ez bar preacher curls 6.25kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 7.5kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 8.75kg each end of plastic sleeved bar
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 25kg strict triceps pressdowns

Cheese roll
sushi
chicken, spinach, olive and tomato sauce with pasta

wine
14 st

Monday 25 July 2011

13 8723

18 mins recline bike hills level 11
machine kicked me off
12 mins recline bike hills level 11

cheese and onion roll
veg and chicken fried rice

wine
13 st 13

13 8733

10 5kg leg press
10 10kg leg press
10 20kg leg press
10 30kg leg press
10 40kg leg press
10 50kg leg press
10 60kg leg press
10 70kg leg press
10 80kg leg press
10 90kg leg press
10 100kg leg press
10 110kg leg press
10 120kg leg press
10 130kg leg press
10 140kg leg press
10 150kg leg press
10 160kg leg press
10 170kg leg press
10 180kg leg press
10 190kg leg press
.... that is as high as the machine goes

chicken and chips

lager and Guineess
13 st 13

Sunday 24 July 2011

12 8632

Bikram Wimbledon at noon

Cheese on toast
Irish Stew

wine
13 st 12

Saturday 23 July 2011

10 9632

Too busy to do any exercise or indeed to eat any food.

Not too busy to drink lager at AbbeyFest.

13 st 10

Friday 22 July 2011

12 11 633

30 mins recline bike hills level 11



cheese on toast
sausage sandwich
orange
stir fry pork, veg and noodles

wine
13 st 12

Thursday 21 July 2011

15 11 7 3 1

10 x 40kg deadlifts
9 x 45kg deadlifts
8 x 50kg deadlifts
7 x 55kg deadlifts
5 x 60kg deadlifts
4 x 65kg deadlifts
3 x 70kg deadlifts
2 x 75kg deadlifts
1 x 80kg deadlifts

sausage sandwich
orange
pizza

lager
14 st 1

Wednesday 20 July 2011

13 8711

30 mins recline bike hills level 11

sausage sandwich
orange
Cajun chicken and pasta

wine
13 st 13

Tuesday 19 July 2011

14 10 10 5 2

2 x 10 20kg bench
2 x 10 25kg bench
2 x 10 30kg bench
2 x 10 35kg bench
2 x 10 40kg bench
2 x 10 45kg bench

rubbish curls as arm is still hurting

chicken sarnie
BLT
apple
buffalo and Stilton pie with chips

wine
14 st

Monday 18 July 2011

14 7743

30 mins recline bike hills level 11

beans on toast
chicken roast dinner
thai curry

wine
14 st

Sunday 17 July 2011

14 673

Didn't get out of bed until 10:30 so no exercise opportunities presented themselves.

bacon, egg, beans toast
dim sum and beef in oyster sauce

glass or two of wine
14 st

Saturday 16 July 2011

12 753

500m swimming

chicken sarnies

wine and lager

13 st 12

Friday 15 July 2011

12 8741

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats
3 x 10 70kg squats

sausage sandwich
banana
sausage, chips and salad

lager and wine
13 st 12

Thursday 14 July 2011

13 964 -2

6:30am Bikram Wimbledon - 8 left

BK bacon double cheeseburger
Dim sun and fried rice

wine and lager
13 st 13

Wednesday 13 July 2011

14 955-1

30 mins recline bike hills level 11

all day brekkie roll of my own design
apple
salmon, garlic mushrooms. saute spuds
banana

wine
14 st

Tuesday 12 July 2011

15 10 3 5 -3

10 x 30kg deadlifts
9 x 40kg deadlifts
8 x 50kg deadlifts
7 x 60kg deadlifts
6 x 70kg deadlifts
5 x 80kg deadlifts
4 x 80kg deadlifts
3 x 80kg deadlifts
2 x 80kg deadlifts
1 x 80kg deadlifts

BLT wrap
apple
chilli con carne and chips

wine
14 st 1

Monday 11 July 2011

15 10 47 -2

Cycled to 5pm Wimbledon Bikram

Sardines on toast
soup
Jerk chicken with rice 'n peas

wine
14 st 1

Sunday 10 July 2011

15 935-1

30 mins recline bike hills level 11

Vietnamese food

lager and wine
14st 1

Saturday 9 July 2011

12 844-2

3 x 10 10kg squat/press behind neck combo

3 x 10 30kg bench
3 x 10 40kg bench
3 x 15 50kg bench

chicken/chorizo/mayo/salad roll
orange
corned beef hash

lager
13 st 12

Friday 8 July 2011

12 96?-1

30 mins recline bike hills level 11

prawn Caesar salad wrap
cherries
chicken, chips and salad

wine and lager
13 st 12

Thursday 7 July 2011

14 8751

3 x 10 10kg squats
3 x 10 10kg press behind neck
3 x 10 20kg squats
3 x 10 40kg squats
3 x 10 60kg squats

beef, fried onion, tomato and horseradish roll
cake
orange
corned beef hash and sweetcorn (Actifry less than ideal for hash)

wine
14 st 0

Wednesday 6 July 2011

13 883-2

500m swimming

beef, fried onion, tomato and horseradish roll
cake
orange
risotto
chocolate

wine
13 st 13

Tuesday 5 July 2011

13 11 74 -2

3 x 10 10kg squats
3 x 10 15kg press behind neck
3 x 10 20kg squats
3 x 10 40kg squats
3 x 10 60kg squats

beef, fried onion, tomato and mustard roll
orange
tuna and sweetcorn pasta
crisps

wine
13 st 13

Monday 4 July 2011

14 974 -2

30 mins recline bike hills level 11

bacon and egg sandwich
Brazilian Sunday lunch
ham and tomato roll

lager & Brazilian cocktails
14 st

Sunday 3 July 2011

14 684 -3

3 x 10 10kg squats
3 x 10 20 kg bench
3 x 10 30 kg bench
3 x 10 4okg bench
3 x 10 40kg deadlift
3 x 10 15kg military press

left over curry
tuna pasta

wine and beer
14 st

Saturday 2 July 2011

12 874 -3

500m swimming

all day brekkie sarnie
apple
Thai turkey, red pepper and spud curry with rice

wine
13 st 12

Friday 1 July 2011

13 7340

30 mins recline bike hills level 11

tuna salad baguette
jerk chicken and salad and Spanish tortilla

lager, Guinness and wine
13 st 13

Thursday 30 June 2011

14 9740

3 x 10 10kg squats
3 x 10 10kg bench
3 x 10 20kg bench
3 x 10 30kg bench
3 x 10 35kg bench
10, 6, 5 40kg bench

ham bagel
peach
meatballs in tomato and green pepper sauce with spagehetti

wine and lager
14 st

Wednesday 29 June 2011

13 11 7 00

500m swimming

ham and salad bagel
blueberries, yogurt and honey
cod, chorizo, yellow pepper and tomato with garlic bread

wine
13 st 13

Tuesday 28 June 2011

15 9721

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

chicken and salad
melon
ham and chips

wine
14 st 1

Monday 27 June 2011

16 ?27 -1

Bikram Yoga

sweetcorn fritters with bacon and maple syrup
ham omelette, chips and salad

wine
14 st 2 (hmmmm)

Sunday 26 June 2011

15 7530

30 mins recline bike hills level 11

curry and chips

lager and Guinness
14 st 1

Saturday 25 June 2011

14 842 -1

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

ham wrap
melon
fried chicken and mushroom rice
chocolates

wine
14 stone

Friday 24 June 2011

12 964 -1

30 mins recline bike hills level 11
but that is level 11 for an age that is one year more than last time

ham wrap
cherries
melon and ham
patatas bravas
cannellini beans chorizo in red wine

red wine
13 st 12

Thursday 23 June 2011

14 885 -1

3 x 10 10kg military press
3 x 10 25kg military press
3 x 10 20kg military press
3 x 10 45kg military press
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar

(shoulder hurts this morning after all that pressing)

Khichdi
ham, cucumber and mustard wrap
orange
ribs, chips and sweetcorn
Toblerone

wine
14 st

Wednesday 22 June 2011

13 10 10 3 -1

500m swimming

tuna and mayo wrap
orange
tandoori fish, actifry sag aloo, raita, pulau rice
Toblerone

wine
13 st 13

Tuesday 21 June 2011

12 10 10 3 -1

3 x 10 10kg deadlifts
3 x 10 20kg deadlifts
3 x 10 30kg deadlifts
3 x 10 40kg deadlifts
3 x 10 50kg deadlifts

sausage and egg wrap
orange
fish pie
Toblerone

wine
13 st 12

Monday 20 June 2011

13 9 10 0 -2

A day off exercise.

I weigh 13 st 13 which means I have put on over a stone over the last four years.

Sunday 19 June 2011

?7810

R&R in Cardiff

Saturday 18 June 2011

?9631

500m swimming

no food journal, scales, or owning up to booze consumption on tour.

Friday 17 June 2011

11 8532

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

chicken salad wrap
orange
chorizo and chicken in chilli/tomato sauce with a Spanish omolette

wine
13 st 11

Thursday 16 June 2011

14 8542

500m swim

asparagus risotto
blueberries, yoghurt and honey
pasta, prawns,roast veg sauce

no booze
14 st


Wednesday 15 June 2011

12 10 664

3 x 10 10kg bench
3 x 10 20kg bench
3 x 10 30kg bench
3 x 10 40kg bench
3 x 10 60kg squats

chicken, mushroom and olives with a tomato sauce and mashed potatoes
carrot and coriander soup with garlic bread

wine
13 st 12

Tuesday 14 June 2011

12 11 741

500m swimming

blueberries in yoghurt with honey
all day breakfast sandwich
apple
asparagus risotto

Guinness and wine
13 st 12

Monday 13 June 2011

13 8743

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

started on 60s but got a back twinge and thought better of it

marmite on toast
cheese and tomato sarnie
roast lamb boulangerie

wine
13 st 13

Sunday 12 June 2011

15 10 682

500m swimming

Khichdi
carrot and coriander soup
sausage, mash and Sauerkraut

lager
14 st 1

Saturday 11 June 2011

14 10 653

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

ham and cucumber sandwich
blueberries in yoghurt
tuna and sweetcorn pasta

wine
14 st

Friday 10 June 2011

12 10 653

500m swimming

ham and cucumber sandwich
blueberries in yoghurt
chickpea and aubergine curry and rice
Mars bar

wine
13 st 12

Thursday 9 June 2011

14 8750

3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats
3 x 10 60kg squats

BLT
banana
corned beef hash and sweetcorn

wine
14 st

Wednesday 8 June 2011

13 10 11 6 2

500m swimming

BLT
banana
moussaka and garlic bread

wine
13 st 13

Tuesday 7 June 2011

12 12 8 4 1

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

foam rolling

marmite on toast
cheese, tomato and cucumber sandwich
banana
moussaka and salad

wine
13 st 12

Monday 6 June 2011

15 10 85

30 mins recline bike hills level 11

blt
Sunday lunch
thai curry

lager and wine
14 st 1 (hello)

Sunday 5 June 2011

14 10 85

3 x 10 10kg squats
3 x 10 20kg squats
3 x 10 30kg squats
3 x 10 40kg squats
3 x 10 50kg squats

foam rolling

marmite on toast
pasta and prawns
soup and bread

wine and lager
14 stone

Saturday 4 June 2011

14 11 8 5

500m swimming

ham and egg roll
cod Florentine and veg
apple
liver, bacon, mash and onion gravy

wine
14 st

Friday 3 June 2011

11 976

Day off.

cheese and pickle sarnie
tangerine
chicken, spuds, peas, gravy

Guinness and wine
13 st 11

Thursday 2 June 2011

11 9 12 8

6:30 am Bikram

30 Day Challenge Complete!

quiche
tangerine
roast veg pizza

no booze
13 st 11

Wednesday 1 June 2011

11 11 77

6:30am Bikram

quiche
tangerine
Afghan food

lager and Guinness
13 st 11

Tuesday 31 May 2011

11 12 10 3

8:15 am Bikram

ham and tomato quiche
steak, mushrooms and chips

Guinness
13 st 11

Monday 30 May 2011

14 977

8:15am Bikram

Khichdi and half a naan
all day breakfast sandwich
curry and rice

lager and Guinness
14 stone

Sunday 29 May 2011

12 875

afetrnoon Bikram

bacon and egg sandwich
fish pie

wine
13 st 12

Saturday 28 May 2011

10 976

6:30 am Bikram - didn't make it to the end

KFC burger
meatballs and green pepper with spaghetti
mango yoghurt

wine
13 st 10

Friday 27 May 2011

10 10 87

Bikram after work

honey on toast
ham and mustard wrap
tangerine
thai curry and rice

wine
13 st 10

Thursday 26 May 2011

14 9 11

6:30 am Bikram

sausage and mash
melon
ribs in BBQ sauce with chips and sweetcorm
Crunchie dessert

no booze
14 stone

Wednesday 25 May 2011

10 11 9

6:30 am Bikram

cheese and pickle wrap
banana
sausage and chickpea stew

Guinness, lager and wine
13 st 10

Tuesday 24 May 2011

11 12 7

Bikram after work

chicken, bacon, mayo wrap
melon
mushroom and chorizo risotto

wine
13 st 11

Monday 23 May 2011

14 15 96

7pm Bikram

Bacon and eggs on toast
roast pork belly with mashed spuds, peas and gravy
carrot and coriander soup with naan

wine
14 stone

Sunday 22 May 2011

14 12 87

8:15 am Bikram

prawn and veg pasta
barbecue

lager
14 st

Saturday 21 May 2011

12 976

Bikram after work


hash and fried egg
chicken Caesar salad wrap
chicken, chips and salad

wine
13 st 12

Friday 20 May 2011

12 887

6 am Bikram

chicken and pea rice salad
corned beef hash and sweetcorn

wine
13 st 12

Thursday 19 May 2011

12 986

6am Bikram

cheese and pickle baguette
lamb chops, minted mashed potatoes, improvised tomato, onion and red wine sauce

red wine
13 st 12

Wednesday 18 May 2011

12 10 7

6am Bikram

corned beef and tomato sandwich
orange
red Thai pork and green bean curry with a naan

Guiness and wine
13 st 12
  • fit as a feather
  • light as an ox
  • strong as a fiddle

Tuesday 17 May 2011

13 12 7

7pm Bikram

corned beef and tomato sandwich
apple
curried pork chop and rice

Guinness and wine
13 st 13

Monday 16 May 2011

15 13 55

lunchtime Bikram

Full English breakfast including chips
Roast Chicken Sunday dinner
pear
chocolates

wine
14 st 1 (Blimey)

foot appears to be on the mend this morning which is as well considering the extra weight it needs to carry round.

Sunday 15 May 2011

13 11 8?

8:15 Bikram

chicken tikka wrap
corned beef, peas and noodles
onion bhaji, chicken dhansak, sag aloo, pulao rice

lager
13 st 13

Saturday 14 May 2011

11 974

Bikram after work
I think I have gout in my left big toe

chicken/mayo/salad baguette
jerk pork chop, spud wedges and sweetcorn

coupla glasses of white
13 st 11

Friday 13 May 2011

12 10 45

lunchtime Bikram session

BBQ pork and salad wrap
pear
pizza

Guiness
13 st 12

Thursday 12 May 2011

12 967

worked through back and foot pain at 6:30am Bikram.
What an advert I am for it!

cheese and onion baguette
pear
onion bhaji
curry and rice

Guinness
13 st 12

Wednesday 11 May 2011

12 11 ?

Worked through back pain at 6:30am Bikram

ham and mustard wrap
ate in Chinatown

wine and lager
13 st 12

Tuesday 10 May 2011

12 12 ?

Hurt my back in Bikram - just like last year.

ham and mustard wrap
pear
red Thai fish and aubergine curry with rice

wine
13 st 12

Monday 9 May 2011

14 13 73

3pm Bikram

fried mushrooms on a paratha
prawn Caesar salad wrap
roast lamb Sunday dinner
apple crumble and custard

wine and Guinness
14 stone

Sunday 8 May 2011

13 9?4

morning Bikram - altogether too much after doing it yesterday after work and having a few drinks in the evening

smoothie
chicken soup and garlic bread
dinner in Italian restaurant

wine and stout
13 st 13
how can I be five pounds heavier than yesterday?

Saturday 7 May 2011

8 11 6 4

Bikram after work

tuna salad wrap
roast chicken and chips with salad
crisps

wine
13 st 8

Friday 6 May 2011

12 964

pm Bikram

bacon sarnie
veg biriani
banana
prawn and roasted veg pasta
apple crumble

no booze
13 st 12

Thursday 5 May 2011

10 956

6:30 am Bikram

banana and strawberry smoothie
bacon and mayo in a pitta
banana
vegetable biriani

Murphy's Stout
13 st 10

Wednesday 4 May 2011

9957

6:30 am Bikram at Balham

steak, chips, pepper sauce
creme egg

wine
13 st 8

Tuesday 3 May 2011

13 ?55

An almost unprecedented four days off exercise with working on the Royal Wedding and then the Bomber's rugby tournament stretching over a long weekend.

Friday 29 April 2011

12 12 5 7

500m swim

chicken, bacon and mayo sandwich
orange
cod, mushy peas, chorizo
left over pasta

wine
13 st 12

Thursday 28 April 2011

11 12 5 7

20 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

egg mayo sandwich
orange
prawn pasta

wine
13 st 11

Wednesday 27 April 2011

13 13 ? 6

300m swimming (resting elbow from weights).
Meant to do 500 but felt a bit sick.
five or ten mins in sauna

bacon and tomato ketchup sandwich
orange
chicken, veg, rice stir fry

Guinness
13 st 13

Tuesday 26 April 2011

10 11 7 4

6pm yoga at Virgin

tuna and seetcorn pitta
apple
chicken with chorizo and peppers served with saute potatoes
more Easter eggs

wine
13 st 10

Monday 25 April 2011

11 ?44

30 mins recline bike hills level 11

sausage and tortilla
Easter Eggs
Roast pork Sunday dinner

lager and wine
13 st 11

Sunday 24 April 2011

11 11 6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 5kg each end of metal sleeved sleeved bar

3 x 10 25kg strict triceps pressdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

I need to leave the weights alone until my right elbow sorts itself out.

toad in the hole with carrots and gravy
chicken, almond, and carrot korma with chapatis

lager and wine
13 st 11



Saturday 23 April 2011

11 10 75

30 mins recline bike hills level 11

sardine sandwich
apple
tortilla

wine
13 st 11

Friday 22 April 2011

11 864

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 25kg strict triceps pressdowns

bacon and tomato ketchup sandwich
kiwi fruit
prawn and pepper cream sauce with pasta

wine
13 st 11

Thursday 21 April 2011

12 11 6 6

30 mins recline bike hills level 11

cheese and tomato sandwich
banana
pizza
chorizo and pea fried rice

Guinness and lager
13 st 12

Wednesday 20 April 2011

8 11 4 ?

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 25kg strict triceps pressdowns

tuna and mayo sandwich
pear
almond and yoghurt chicken curry with rice

wine
13 st 8

Tuesday 19 April 2011

11 11 3 7

yoga

tuna mayo sandwich
orange
Italian pork and cannellini bean casserole with garlic bread
Cadbury's Caramel

wine
13 st 11

Monday 18 April 2011

11 ?34

30 mins recline bike hills level 11

marmalade on toast
scotch egg
Barbecue food

Barbecue booze
13 st 11

Sunday 17 April 2011

9 10 5 6

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg press neck
3 x 10 20kg barbell curls
3 x 10 25kg strict triceps pressdowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

prawn and spinach pasta
fish and chips

Guinness and lager
13 st 9

Saturday 16 April 2011

7 10 4 5

30 mins recline bike hills level 11

tomato and ham sandwich
orange
lamb and mushrooms in oyster sauce with pea fried rice
creme egg

Guinness and wine
13 st 7

Friday 15 April 2011

8835

Gasman to the house in the morning, lunchtime engagement and meetings, then Bomber duties in the evening, so the first day off exercise for a while. Maybe that is no bad thing with my right elbow playing up.


katsu fish curry with rise, a salad and miso soup
prawn and spinach pasta
apple crumble and custard

wine
13 st 8

Thursday 14 April 2011

8 10 4 4

3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (right elbow hurts)
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 40kg bench press
3 x 10 50kg lats pulldown
3 x 10 25kg military press
30 30kg kneeling cable crunches

ham and tomato sandwich
orange
tandoori chicken, naan and dry veg curry

wine
13 st 8

Wednesday 13 April 2011

8 12 56

30 mins recline bike hills level 11

cheese and ham sandwich
orange
carrot soup and garlic bread
creme egg

Guinness and wine
13 st 8

Tuesday 12 April 2011

11 12 5 7

Yoga at Virgin 6pm

tortilla
ham and cheese sandwich
mango
tandoori chicken and saag agloo

wine
13 st 11

Monday 11 April 2011

11 11 56

11 mins recline bike hills level 11
machine kicked me off
19 mins recline bike hills level 11

tortilla
chinese take away

lager and wine
13 st 11

Sunday 10 April 2011

8914

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar (right elbow hurts)
3 x 10 5kg each end of plastic sleeved skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

spinach scrambled egg on toast
burgers and buffet and birthday cake

wine and lager
13 st 8

Saturday 9 April 2011

11 11 2 5

20 mins recline bike hills level 11 machine kicked me off 10 mins recline bike hills level 11

Left over fried rice for breakfast
Cornish pasty
banana
Honey and mustard chicken with mashed spuds, carrots and gravy

vodka and orange
wine
13 st 11

Friday 8 April 2011

9 10 5 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (tried 15kg and failed)
3 x 10 10kg triceps extensions
3 x 10 40kg crunch machine

cheese and pickle sandwich
orange
Char sui ribs and fried vegetable rice

wine
13 st 9

Thursday 7 April 2011

8 11 4

30 mins recline bike hills level 11

cheese and tomato sandwich
orange
bolognese cottage pie

Guinness
13 st 6

Wednesday 6 April 2011

8 11 4

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldown
3 x 10 20kg barbell press behind neck
3 x 10 40kg crunch machine

ham and tomato sandwich
orange
spuds, chicken, tomato

wine and lager
13 st 8

Tuesday 5 April 2011

9?04

9 mins recline bike hills level 11
machine kicked me off
21 mins recline bike hills level 11

ham and tomato sandwich
orange
lasagne

wine
13 st 9

Monday 4 April 2011

11 ?22

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell press behind neck
3 x 10 12kg dumbell triceps extension
3 x 10 20kg press behind neck

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

cheese and tomato sandwich
sausages with saute potatoes and mushrooms in a cream sauce

wine
13 st 11

Sunday 3 April 2011

9?22

30 mins recline bike hills level 11

full English Breakfast
chicken and cauliflower curry with naan

lager and wine
13 st 9

Saturday 2 April 2011

7 11 1 3

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 25kg strict triceps pressdowns
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg bench press
3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 20kg press behind neck

ham sandwich
melon
cream of onion and thyme soup with a chorizo roll

wine
13 st 7

Friday 1 April 2011

7 10 3 4

30 mins recline bike hills level 11

roast green and red pepper and chorizo roll
melon
take away pizza

no booze
13 st 7

Thursday 31 March 2011

8935

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 50kg pulley
3 x 10 25kg strict triceps pushdowns
3 x 10 40kg crunch machine

roast green and red pepper roll
melon
chilli con carne and rice

wine and lager
13 st 8

Wednesday 30 March 2011

9871

30 mins recline bike hills level 11

home grown attempt at a vada pav
melon
chilli con carne and garlic bread

wine
13 st 9

Tuesday 29 March 2011

7 10 3 4

6pm yoga @ Virgin Merton Abbey

sushi
sausage pasta with mustard and basil

wine
13 st 7

Monday 28 March 2011

8916

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg dumbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

roast beef Sunday dinner
massaman curry powered by the left overs of the above (I will be doing that again)

wine
13 st 8

Sunday 27 March 2011

11 826

30 mins recline bike hills level 11

pancakes with lemon and sugar
brioche
bangers and mash with onion gravy

no booze
13 st 11

Saturday 26 March 2011

10 9 1 6 11

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell press behind neck
3 x 10 50kg pulley
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crishers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

3 x 10 35kg kneeling rope pull downs

chicken, bacon, lettuce, mayo sandwich
apple
chicken, mushroom and cheese pasta bake

wine
13 st 10

Friday 25 March 2011

9 10 1 3

13.5 mins recline bike hills level 11
machine kicked me off
16.5 mins recline bike hills level 11

chicken, bacon and salad sandwich
apple
fish and chips

no booze
13 st 9

Thursday 24 March 2011

10 715

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

bacon and salad roll
apple
shepherd's pie

Guinness
13 st 10

Wednesday 23 March 2011

8715

10 mins recline bike hills level 11
machine kicked me off
20 mins recline bike hills level 11

cheese, cucumber and mayo roll
apple
cottage pie

wine
13 st 8

Tuesday 22 March 2011

9936

Yoga - 7:30pm South Wimbledon

cheese, cucumber and mayo roll
apple
duck, lettuce, oyster sauce and noodles
wine
13 st 9

Monday 21 March 2011

10 938

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 120kg barbell curls
3 x 10 25kg strict posture triceps pushdowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stir fry rice, veg, bacon
roast duck and spuds in marmalade sauce
apple crumble and custard

Guinness and wine
13 st 10

Sunday 20 March 2011

9 ? -1 3

30 mins recline bike hills level 11

corned beef hash
banana
tapas

lager and wine
13 st 9

Saturday 19 March 2011

8 ? -1 5

3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 25kg strict posture triceps pushdowns
3 x 10 10kg overhead squat

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

weetabix
chicken, bacon, salad and mayo roll
banana
chicken, mushroom and spinach lasagne

wine
13 st 8

Friday 18 March 2011

10 ? -1 4

30 mins recline bike hills level 11

sausage and tomato roll
banana
corned beef hash an sweetcorn

Guinness
13 st 10

Thursday 17 March 2011

8?04

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg overhead squat

feta, mayo, pesto, lettuce, tomato roll
melon
steak and ale pie with courgette

Guiness and wine
13 st 8

Wednesday 16 March 2011

10 ?31

30 mins recline bike hills level 11

KFC Zinger burger
sausages and onion gravy on spud and celeriac mash

wine
13 st 10

Tuesday 15 March 2011

6??2

Yoga at VA Wimbledon

feta, mayo, pesto, lettuce, tomato ciabatta
melon
cottage pie and fried courgettes

wine
13 st 6

Monday 14 March 2011

7??3

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg barbell curls
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

roast lamb breast. spud and celeriac gratin, veg
lasagne and salad

wine
13 st 7

Sunday 13 March 2011

8804

30 mins recline bike hills level 11

melon and ham
sugar and lemon pancakes
lasagne and salad
rice pudding

no booze
13 st 8

Saturday 12 March 2011

7814

3 x 10 20kg press
3 x 10 50kg pulley behind neck
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

side twists

ham sarnie
orange
roast squash and veggies

lager and wine
13 st 7

Friday 11 March 2011

9 ? -1 3

30 mins recline bike hills level 11

ham and cucumber sandwich
orange
corned beef hash and sweetcorn

no booze
13 st 9

Thursday 10 March 2011

9 8 -3 5

3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

honey on toast
tuna and cucumber sandwich
orange
chorizo and black pudding risotto
nuts

wine
13 st 9

Wednesday 9 March 2011

8 8 -1 4

30 mins recline bike hills level 11

tuna/mayo sandwich
orange
fried egg, black pudd, beans and saute spuds

Guinness
13 st 8

Tuesday 8 March 2011

9604

Yoga at SW Virgin Active

honey on toast
all day brekkie sarnie
apple
haleem, mushroom bhaji, naan

wine
13 st 9

Monday 7 March 2011

9 8 3 1

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stretching: assorted

sausages, mushrooms, toast
bangers, mash, gravy veg

wine
13 st 9

Sunday 6 March 2011

9 5 -3

30 mins recline bike hills level 11

half spinal twists

haleem and veg
tapas

lager and wine
13 st 9

Saturday 5 March 2011

10 6 -2

3 x 10 25kg overhead presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

3 x 10 crunches
3 x 10 16kg kettlebell goblet squat

chicken salad sandwich
apple
haleem with veg and sauteed spuds
apples
wine
13 st 10

Friday 4 March 2011

8 6 -4

30 mins recline bike hills level 11

courgette and spud frittata
apple
lasagne

wine
13 st 8

Thursday 3 March 2011

9 6 -3

Note to self: If you have meetings all day and are going out in the evening you won't get your exercise in unless you do it before work.

courgette and spud frittata
apple
chilli con carne and garlic bread

lager
13 st 9

Wednesday 2 March 2011

7 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chilli con carne in baked spud
apple

lager and wine
13 st 7

Tuesday 1 March 2011

7 8 -1 4

Yoga at South Wimbledon

pork with veggie rice
red Thai courgette and pork curry with rice

wine

13 st 7

Monday 28 February 2011

7 8 -5 1

30 mins recline bike hills level 11

standing quad stretches
new upright hip openers
kneeling stretch

roast pork and spuds
wine

13 st 7

Sunday 27 February 2011

10 4 -4 5

No booze yesterday but no exercise either as I was travelling back from Bulgaria.

13 st 10

Saturday 26 February 2011

skidoo

Six days on the skis. What can I say? Life is good.

Sunday 20 February 2011

? 5 -2 8

With any luck I am on the slopes this morning after a day of travelling yesterday.

Saturday 19 February 2011

5 7 -4 9

30 mins recline bike hills level 11

standing quad stretches
new upright hip openers


tuna mayo roll
mango
totilla with a tomato and olive sauce

wine
13 st 5

Friday 18 February 2011

6 7 -3 9

3 x 10 25kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldowns
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises


chicken roll
mango
corned beef hash and sweetcorn


wine
13 st 6

Thursday 17 February 2011

8 7 -3 6

Dynamic Yoga

carrot and orange soup
Indian veg and ham rice with mango chutney
roast chick and Boulangère potatoes

wine
13 st 8

Wednesday 16 February 2011

679

26 mins recline bike hills level 11
machine kicked me off

standing quad stretches
new upright hip openers
kneeling stretch

veg and ham rice
mango
take away kebab
Guinness
13 st 6

Tuesday 15 February 2011

7?68

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pulldowns
3 x 10 10kg l/r triceps extensions

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham, olive, dried tom and mayo pasta salad
fishcakes, carrot and orange soup

wine
13 st 7

Monday 14 February 2011

86?7

Yoga at Virgin Active South Wimbledon

egg and bacon sarnie
roast duck and spuds with orange sauce

wine
13 st 8

Sunday 13 February 2011

8 6 -7 10

21 mins recline bike hills level 11
machine kicked me off
9 mins recline bike hills level 11

standing quad stretches
new upright hip openers
seated twists

corned beef hash and fried egg
dhansak, saag aloo, and pulao rice

lager
13 st 8

Saturday 12 February 2011

6 4 -6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg barbell shoulder presses
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crushers
3 x 10 50kg lats pulldowns

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham and mustard sandwich
orange
pea and ham pasta
wine
13 st 7

Friday 11 February 2011

7 6 -4 6

21 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

standing quad stretches
new upright hip openers
seated twists

ham sandwich
apple
corned beef hash and sweetcorn

wine
13 st 7

Thursday 10 February 2011

6 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers
3 x 10 20kg Olympic overhead squats

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

bacon and tomato ketchup sarnie
banana (that's enough bananas, ed.)
green Thai chicken and aubergine curry with rice

stout and lager
13 st 6

Wednesday 9 February 2011

7 5 -5 7

19 mins recline bike hills level 11
machine kicked me off
6 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

all day breakfast sandiwch
banana
sausages in an onion and tomato sauce with garlic bread

wine
13 st 7

Tuesday 8 February 2011

7 7 -5 5

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

all day breakfast sandiwch
banana
green Thai chicken and aubergine curry with rice

wine
13 st 7

Monday 7 February 2011

8 10 -4 8

standing quad stretches (both hands grab foot)
new upright hip openers

30 mins recline bike hills level 11

bacon egg and toast
Brazilian feast
carrot soup and garlic bread

all sorts of exotic booze
13 st 8

Sunday 6 February 2011

10 ? -5 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

corned beef hash and fried egg
chicken soup and garlic bread
pizza

wine
pizza

Saturday 5 February 2011

7 5 -5 8

30 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and bacon sandwich
apple
carrot soup
roast chicken and boulangere potatoes

wine
13 st 7

Friday 4 February 2011

4 5 -3 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and chorizo sandwich
banana
corned beef hash and sweetcorn

wine
13 st 4

Thursday 3 February 2011

6 7 -1 8

Didn't think I would get time to visit the gym yesterday, then when the opportunity arose I had left my kit at home; thus nada.

Welsh rarebit
chick dhansak and rice

Stout and Guinness
13 st 6

Wednesday 2 February 2011

4 6 -4 10

30 mins recline bike hills level 11

standing quad stretches (both hands grab foot)
new upright hip openers

chorizo and sun dried tomato sandwich
apple
dhansak
crisps
creme egg

wine
13 st 4

Tuesday 1 February 2011

7 7 -5 9

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg l/r strict triceps press downs
3 x 10 20kg barbell curls

standing quad stretches (both hands grab foot)

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

egg and anchovy sandwich
apple
shepherds pie
lager and wine
13 st 7

Monday 31 January 2011

7 7 -5 10

Yoga at Virgin Active South Wimbledon

chocolate weetabix
soup and sandwich
shepherd's pie

wine and lager
13 st 7

Sunday 30 January 2011

8 5 -5 10

26 mins recline bike hills level 11
machine kicked me off
4 mins recline bike hills level 11

new upright hip openers
standing quad stretches (both hands grab foot)

lager, Guinness and wine
calamari
steak and chips

13 st 8

Saturday 29 January 2011

6 5 -5 9

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 8kg l/r triceps extensions
3 x 10 20kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 20kg barbell curls

new upright hip openers


tuna in bread roll
apple
corned beef hash

wine
13 st 6

Friday 28 January 2011

Cornish Times

Work, Guinness, Jethro show first half, interlude Newcastle Brown, Jethro show second half, post show Newcastle Brown until stop tap, back to the old homestead, Box of Stella bottles shared with Steve The Bike, Salsicca sec fried in extra virgin olive oil and some expresso laced with sambuca.
No time for my scheduled 2 miler I am afraid.
Jethro was really excellent by the way !

5 7 -3 7

16.5 mins recline bike hills level 11
machine kicked me off
12.5 mins recline bike hills level 11
machine kicked me off

so I only did 29 minutes and forgot to do any stretching

cheese sarnie
lager and wine
13 st 5

Thursday 27 January 2011

Recline no cycle

Recline rather than cycle thus not providing any machine with even a glimpse of an opportunity to kick me off !

6 6 -2 8

I was very busy all day yesterday and out in the evening so I didn't get an opportunity to train. Theoretically I was going to go at six thirty in the morning but that didn't happen.

tuna and cucumber sarnie
pork korma and veggie rice

Porter and wine
13 st 6

Wednesday 26 January 2011

7 8 -3 10

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 45kg chest press machine
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

cheese 'n onion sandwich
banana
pork korma and veg rice

lager and wine
13 st 7

2 mile

The IAAF no longer keeps official world records for this distance; they are called world best instead.
I suspect the titleholder will not yet be quaking in his spikes.
Donned the shorts and daps at the end of the working day and took to the road from the office itself which was, I suspect, easier than getting home then summoning up the gusto to get back in the car to get to the gym.

Tuesday 25 January 2011

Somnolence

As required.

7 8 -3 11

20 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11
machine kicked me off
5 mins recline bike hills level 11

ham and mustard sandwich
apple
chicken, mushroom and cream pasta

wine
13 st 7

Monday 24 January 2011

Nil

I was supposed to do 25-30 minutes of light exercise. Exhaustion prevailed and I ended up doing no real exercise other than taking the girls for a walk with Den to see his horses.

8 5 0 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

roast beef Sunday lunch
curried remains of Sunday lunch with rice

lager and wine
13 st 8

Sunday 23 January 2011

burning the candle

3.22Km at 8 in the morning, jaunt to Cardiff and back, party till 3am.

8 7 -2 8

30 mins recline bike hills level 11


hoi sin ribs and fried rice
chcken dhansak, sag aloo, and pilau rice


lager and wine
13 st 8

Saturday 22 January 2011

Luxardo Sambuca Dei Cesari

Scheduled and welcome rest. For rest I mean lazy bodily abuse with food and booze. Can't let the body think anything radical has changed simply because I have taken it running twice !
Nourishing ruby at the Zafran, washed down with two bottles of white, a box of Stella while I flamed the chiminea, all topped off with espresso cafe corretto compliments of my christmas pressie Dolce Gusto machine and the good people of Luxardo in Italy !
It did in fact hurt quite a bit in the morning !

66,-1,10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

ham and mustard sandwich
orange
carrot and corainder soup, naan and chicken wings

wine
13 st 6

Friday 21 January 2011

6,4,-1,11

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

tuna sandwich
orange
corned beef hash and sweetcorn

wine
13 st 6

One and a Half Syndrome..

Characterised by a unilateral lesion of the paramedian pontine reticular formation.
I had a lazy eye when I was a child - it appears that the syndrome is spreading ?
2.4 Km again last night.

Thursday 20 January 2011

Genesis 2:2

I rested on both the first and third day. Then again my goal is quite a bit easier to achieve !

551,10

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell shoulder presses
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pulldowns
3 x 10 ez bar curls 10kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new prone hip openers
tuna sandwich
orange
pizza

lager and wine
13 st 5

Wednesday 19 January 2011

Once Again

One and a half miles.
I cursed when the weather did, in fact, permit !

4408

12.5 mins recline bike hills level 11
machine kicked me off
17.5 mins recline bike hills level 11

tuna sandwich
apple
salmon and broccoli pasta

wine
13 st 4

Tuesday 18 January 2011

660,10

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 15kg strict bilateral cable crossovers
3 x 10 10kg dumbbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 35 kg assist pull ups

pasty
vegetable soup

1 glass wine
13 st 6