Thursday 28 February 2013

2??5-46,12

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers

30 30kg kneeling cable crunches
3 x 10 40kg incline bench machine

3 x 10 ez bar curls 15kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbell preacher curls
3 x 10 20kg barbell curls

cottage pie, chard and garlic bread

Guinness and wine
13 st 2

Wednesday 27 February 2013

25?6-48,12

30 mins recline bike hills level 11
Standing Separate Leg Stretch

pork and root veg casserole with garlic ciabatta

wine
13 st 2

Tuesday 26 February 2013

28?6-6,11,13

3 x 10 hyperextensions with 12kg kettlebell
3 x 10 overhead extensions 7.5kg each end of plastic sleeved EZ bar


3 x 10 65kg vertical traction machine
3 x 10 60kg wide handle pulley
30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension

mussels, kale and linguine

wine and lager

13 st 2

Monday 25 February 2013

18?6-6,11,13

30 mins recline bike hills level 11
Standing Separate Leg Stretch

pork and root veg casserole with watercress and crusty bread

wine and Guinness

13 st 1

Sunday 24 February 2013

2,10,?6-4,10?

10 am Bikram Yoga Wimbledon 1 left before March 3

red Thai duck, carrot, squash and spud curry with rice

Bitter and Guinness

13 st 2

Saturday 23 February 2013

0,10,?8-46?

3 x 10 150 kg leg press
3 x 10 35kg leg adductor (good girl) machine (pin 4)

30 ab wheel rollouts
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg straight leg cable deadlift/hinges

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

pan fried chicken in mushroom sauce with a baguette
ice cream

wine
13 st 0

Friday 22 February 2013

-29?6-65?

30 mins recline bike hills level 11
Standing Separate Leg Stretch

red Thai duck, carrot, squash and spud curry
ice cream
kit kat

wine
12 st 12

Thursday 21 February 2013

09?6-65,11

3 x 10 TRX press ups
3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

30 30kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 l/r 12kg dumbell preacher curls
3 x 10 25kg barbell curls

steak, chips and grilled tomoatoes
ice cream

wine
13 st 0

Wednesday 20 February 2013

-1?67-39,12

30 mins recline bike hills level 11

Fergus Henderson duck leg with carrots, Simon Hopkinson's stuffed Piedmontese pepper, Sainbury's mixed beans
Nestle Kit Kat

wine
12 st 13

Tuesday 19 February 2013

1?87-36,13

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine
3 x 10 hyperextensions with 12kg kettlebell

30 25kg abdominal crunch machine

3 x 10 12kg l/r dumbbell kick backs
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

lamb and red pepper curry with rice
chocolate

lager and wine
13 st 1

Monday 18 February 2013

0?679-3,11

10am Bikram Wimbledon: 2 left before March 3

salmon with been and tomato salsa, and cumin Actifry butternut squash
caramel

wine
13 st 0

Sunday 17 February 2013

2?7?68?

8am Bikram Wimbledon: 3 left before March 3

Simon Hopkinson's Breast of lamb baked with onions (and leeks) with crusty bread
Caramel

wine
13 st 2

Saturday 16 February 2013

1?86?7,12

3 x 10 150 kg leg press
3 x 10 35kg leg adductor (good girl) machine (pin 3)
3 x 10 30kg straight leg cable deadlift/hinges

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

salmon, potatoes plus cabbage with chorizo
flake

lager and wine
13 st 1

Friday 15 February 2013

1?86?7,11

30 mins recline bike hills level 11
Standing Separate Leg Stretch

prawn and veg pasta

wine
13 st 1

Thursday 14 February 2013

4?86-7,10,10

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 10kg alternate dumbell curls

cod and parsnip chowder
chocolate

Guinness and wine
13 st 4

Wednesday 13 February 2013

5?54-64,11

30 mins recline bike hills level 11
Standing Separate Leg Stretch

orange and apple
cod, chorizo, kale, bean and veg stew with crusty bread

wine
13 st 5

Tuesday 12 February 2013

2?76-46,11

3 x 10 hyperextensions with 12kg kettlebell
3 x 10 overhead extensions 10kg each end of metal sleeved EZ bar

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine

30 25kg abdominal crunch machine

3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

apple and banana
chorizo, kale and root veg hash topped with a fried egg

lager and wine
13 st 2

Monday 11 February 2013

5367-49

30 mins recline bike hills level 11
Standing Separate Leg Stretch

beef stew and chips
beef stew and bread

lager and wine
13 st 5

Sunday 10 February 2013

3975-57

8am Bikram yoga

tuna and salad baguette
salt and pepper chicken, broccoli in oyster sauce, and fried rice

wine
13 st 3

Saturday 9 February 2013

4,10,77-55

3 x 10 150 kg leg press
3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 27.5kg straight leg cable deadlift/hinges

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

club sandwich
red pepper and chorizo omelette with chips

wine
13 st 4

Friday 8 February 2013

578,10,-48

30 mins recline bike hills level 11
Standing Separate Leg Stretch

chicken fajita wrap
prawn and veg pasta

wine
13 st 5

Thursday 7 February 2013

48,10,?-59

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg alternate dumbell curls

salmon and cucumber sarnie
Steak sandwich and borsch

Lager
13 st 4

Wednesday 6 February 2013

3,10,75-58

30 mins recline bike hills level 11

Standing Separate Leg Stretching Pose

chicken, cheese and salad wrap
steak with root veg mash
chocolate

wine
13 st 3

Tuesday 5 February 2013

3945-38

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine

30 25kg abdominal crunch machine
3 x 10 overhead extensions 10kg each end of metal sleeved EZ bar
3 x 10 hyperextensions

3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

BLT
chard, pork and mushroom fried rice
kit kat

lager and wine
13 st 3

Monday 4 February 2013

4467-18

30 mins recline bike hills level 11

forward fold stretch

sugar donut
roast pork, roast spuds, braised leeks and chard

wine
13 st 4

Sunday 3 February 2013

4546-4.10

10am Bikram Wimbledon: 0 left

fish pie
kit kat

Guinness and wine
13 st 4

Saturday 2 February 2013

4646-4,10

3 x 10 35kg leg adductor (good girl) machine (pin 4)
3 x 10 150 kg leg press
3 x 10 20kg kettlebell goblet squat

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 30kg military press

KFC Cajun Boxmaster
coq au vin with boiled spuds

wine
13 st 4

Friday 1 February 2013

4777-59

30 mins recline bike hills level 11

roast chicken, spuds and carrots with gravy
kit kat

wine
13 st 4