Sunday, 21 January 2018

763265964,-1,11

8:30 am 60 minutes Bikram with Shona Langridge.

oysters
sappho meze bar
lager, stout and wine
13 st 7

Saturday, 20 January 2018

55-14459551,10

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

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

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

3 x 10 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 10kg on e-z bar

duck walk progressions

lager and wine
13 st 5

Friday, 19 January 2018

45317384408

6:30 am morning Bikram with Shona Langridge

carnitas, spud and courgette hash with a fried egg and salsa
wine
13 st 4

Thursday, 18 January 2018

7723548660,10

20 mins recline bike level 20
10 mins level 21

52.8 sec 250m rowing

apple and clementine
fish pie

wine
13 st 7

Wednesday, 17 January 2018

46?2369860,11

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg bench machine

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

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

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
carnitas caldo with a quesidilla

lager and wine
13 st 4

Tuesday, 16 January 2018

47?447,12,861,13

30 mins recline bike level 20

53.4 sec 250m rowing

cheese, carnitas, black bean, apple and carrot salad wrap
broccoli pasta bake

lager and wine
13 st 4

Monday, 15 January 2018

67-35389680,10(16!)

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

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

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

3 x 10 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 20kg on e-z bar

bacon roll
dirty burger and fries

Stella and wine
13 st 6

Sunday, 14 January 2018

44-2549,10,731,10

8:30 am 60 minutes Bikram with Shona Langridge. I was useless after yesterday. The effect of one day's sloth is astounding.

courgette, black bean and carnitas enchilada
lager and wine

13st 4


Saturday, 13 January 2018

53144,10,96358

Didn't do anything.

kale dhal and rice

wine
13 st 5



Friday, 12 January 2018

47-161,11,11,6618

6:30 am morning Bikram with Shona Langridge

lamb and greens pasta bake
wine
13 st 4


Thursday, 11 January 2018

56143,10,10,6,229

30 mins recline bike level 20

53.4 sec 250m rowing

lamb, kale, chickpea burrito
orange
greens pasta bake

wine
13 st 5

Wednesday, 10 January 2018

45-2409,11,632,10

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

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

3 x 10 25kg incline press machine
3 x 10 20kg shoulder press machine
10 left leg, 10 right, ten both legs scrunches

3 x 19kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
Irish Stew and crusty bread

wine
13 st 4

Tuesday, 9 January 2018

-15040,10,11,7429

30 mins recline bike level 20

52.8 sec 250m rowing

lamb, kale, chickpea and rice concoction
wine and bourbon
12 st 13

Monday, 8 January 2018

10559,11,7429

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

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

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

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

chicken, spud and sprout roast dinner
lager and wine

13 st 1

Sunday, 7 January 2018

3032,10,12,441,10

Summoned to the pub so thrown a day off by life

chicken casserole and crusty bread
lager and wine
13 st 3

Saturday, 6 January 2018

11438,12,542,14

30 mins recline bike level 20

54.0 sec 250m rowing

creamy chicken and mushroom pasta
lager and wine
13 st 1

Friday, 5 January 2018

-1202,7,10,652,11

6pm 1 hour Bikram with Raj

chicken tortilla soup
wine
12 st 13

Thursday, 4 January 2018

0052,11,13,6?0,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 50kg bench
3 x 10 25kg incline press machine

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

3 x 10 40kg lats pulldown close grip
3 x 10 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 10kg simultaneous Arnold press
duck walk

spud, egg, onion, tomato, chilli, chorizo and corn burrito of my own design
wine
13 st 0

Wednesday, 3 January 2018

513,11,?5?1,11

30 mins recline bike level 20

52.0 sec 250m rowing

Clementines
Spanish omelette with sweetcorn and chorizo in a wrap

Stout and wine
13 st 5

Tuesday, 2 January 2018

2423,12,?5?2,10

Took New Year's Day off

Korean egg and seaweed roll
Enchiladas with avocado sauce

stout and wine
13 st 2

Monday, 1 January 2018

5-245,10,?6?5,14

9:30 am 1 hour Bikram with Raj

13 st 5

Sunday, 31 December 2017

21-11,12,?832?

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

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

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

3 x 10 20kg cable triceps pulldowns
3 x 10 2okg dumbell curls

pushed a weighted sled

ham sandwich
turkey hash
wine
13 st 2

Saturday, 30 December 2017

2323,11,9757,12

30 mins recline bike level 20

52.0 sec 250m rowing

turley, carrot, spud and sprout red Thai curry with rice

lager ans wine
13 st 2

Friday, 29 December 2017

3422,12,13,857,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 30kg bench machine
3 x 10 25kg incline press machine

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

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

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 8kg l/r kettlebell bottoms-up press
5 broad jumps

cheese and pickle roll
Clementines
turkey, stuffing, mayo, pickled carrots and cranberry sauce in crusty bread with parsnip, sprout and spud soup

lager and wine
13 st 3

Thursday, 28 December 2017

2203,13,13,?1?,10

10 am Bikram Yoga with Marylou McDonnell

turkey, stuffing, mayo, pickled carrots and cranberry sauce in crusty bread with parsnip, sprout and spud soup

wine
13 st 2

Wednesday, 27 December 2017

15,3,14,9227

Boxing day. No exercise but plenty food and booze

Tuesday, 26 December 2017

4?3????4?

Christmas day off. Outrageous.

Monday, 25 December 2017

4???,10,922?7

30 mins recline bike level 20
250m rowing

BK Whopper
prawn and pineapple curry with rice

lager and wine
13 st 4

Sunday, 24 December 2017

?74?,11,5158

Nada, as infected by the general ennui  of Bronwydd Avenue

Saturday, 23 December 2017

?36??5159

Couldn't get motivated to do any exercise before taking Ben to the dentist and then heading for Wales via an Avon and Somerset Police meeting.