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