Thursday, 30 March 2017

7-2-14-578916,11

30 mins recline bike level 13

1 min deep squat

pear and orange
chicken, chorizo, peppers and rice

wine
13 st 7

Wednesday, 29 March 2017

6-1-13-29,11,826,12

3 x 10 pull ups 45kg support
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

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

3 x 10 25kg bench machine
3 x 10 25kg pecs machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

pear
ham and tomato roll with cauli soup

Stout and cider and wine
13 st 6

Tuesday, 28 March 2017

7-3-3608,10,916,11

30 mins recline bike level 13

hanging and pull ups 45kg support

Clementines
cauli cheese, lentils 'n kale, beef

lager and wine
13 st 7

Monday, 27 March 2017

6-1-25099,10,13,12

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 45kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r dumbbell triceps extension
3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 l/r 8kg dumbell curls

hanging and pull ups 55kg support
rail leg stretches

roast beef Sunday dinner
Guinness and wine
13 st 6

Sunday, 26 March 2017

Saturday, 25 March 2017

?-1-15058715,13

The idea is to do chest, back and shoulders - given my impingement - then to drive to Cardiff via Avon and Somerset Police.

Yada, yada,yada

Friday, 24 March 2017

3-323-2?9936,15

30 mins recline bike level 13

hanging and pull ups 50kg support

veg soup with an olive, pickle and ham roll

wine
13 st 3

Thursday, 23 March 2017

50-25-2?9936,15

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 40kg triceps machine
3 x 10 20kg curl machine
3 x 10 8kg l/r dumbbell triceps extension
30 20kg abdominal crunch machine

3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 17.5 kg cable curls

apple and clementine
veg soup with an egg and bacon roll

wine
13 st 5

Wednesday, 22 March 2017

3-15-2?9936,15

30 mins recline bike level 13

apple and clementine
duck, purple sprouting broccoli and noodles
cider and wine
13 st 3

Tuesday, 21 March 2017

6-3507,10,938,13

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley
3 x 10 30kg pulley
3 x 10 35kg pulley
3 x 10 40kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 30kg bench machine
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 20kg shoulder press machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

apple and clementine
celeriac, carrot and leek soup with a bacon roll

lager and wine
13 st 6

Monday, 20 March 2017

7-116-469?-13,13

No time to train what with getting Ben to his rugby game.

Irish stew
Guinness, lager and wine
13 st 7

Sunday, 19 March 2017

6-318-469?-13,13

30 mins recline bike level 13

hanging and pull ups 55kg support

lager, guinness and wine
chicken and chips with creamed leeks
13 t 6

Saturday, 18 March 2017

8-136388?-15,16

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 40kg triceps machine
3 x 10 15kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r dumbbell triceps extension
3 x 10 10kg triceps pushdown

3 x 10 l/r 8kg concentration curls
3 x 10 20 kg cable curls
hanging and pull ups 60kg support

still taking it easy with my rotator cuff tendinitis

chicken and veg casserole with a bread roll
St Paddy's day Guinness
wine



Friday, 17 March 2017

5-2142,10,10,?-14,13

30 mins recline bike level 13

I have been warned off yoga until my shoulder is pain free

olive, bacon and crab stick pasta
wine

13 st 5


Thursday, 16 March 2017

9-2106-158?04,17

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley

3 x 10 20kg bench machine
3 x 10 10kg cable bench machine
3 x 10 20kg bench machine
30 20kg abdominal crunch machine

3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs
3 x 10 8kg kettlebell overhead extension
hanging and pull ups 65kg support

still managing shoulder - rotator cuff tendonitis now diagnosed

apple
salt cod and chorizo casserole with bread roll

wine
13 st 9

Wednesday, 15 March 2017

712606,10,?31,16

30 mins recline bike level 13

apple
bacon, pea and crab stick risotto

stout and wine
13 st 7

Tuesday, 14 March 2017

8-22?-246??2,16

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 40kg triceps machine
3 x 10 15kg curl machine
30 20kg abdominal crunch machine

3 x 10 25kg triceps rope pulldown
3 x 10 l/r 4kg triceps kick backs

3 x 10 l/r 4kg dumbbell curls
3 x 10 10 kg barbell curls

protecting left shoulder hurt skiing

apple
salt cod and chorizo casserole with bread roll

Guinness and wine
13 st 8

Monday, 13 March 2017

40??-367??3,16

30 mins recline bike level 13

veg dhansak and rice

Guinness and wine
13 st 4

Sunday, 12 March 2017

60??-188804?

I am back from six days skiing plus a day's outbound travel and one, yesterday,on the way back.

13 st 6; 3lb more than when I set off. Not too bad all considering.

Saturday, 4 March 2017

?0-1709,10,6-2??

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

3 x 10 150kg leg press
3 x 10 40kg leg extension
3 x 10 40kg lats pulldown

30 15kg abdominal crunch machine
3 x 10 35kg leg adductor machine

3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r Arnold press
3 x 10 15kg barbell press behind neck

hanging

clementines and a banana
pasta with beef and veg

no scales or booze diary skiing

Friday, 3 March 2017

3016-1896-3?

6:30 am morning Bikram with Shona Langridge

veg dhansak and chips
wine
13 st 3

Thursday, 2 March 2017

61-44-2978-518

30 mins recline bike level 13
2 x 15 (left then right) abdominal scrunchies

clementines and a banana
veg soup and bacon roll

wine
13 st 6

Wednesday, 1 March 2017

62021?,10,4-458

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

3 x 10 60kg triceps machine
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 20kg curl machine

3 x 10 12.5kg cable crossovers
3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 10kg l/r dumbbell preacher curls

hanging

clementines and a banana
tofu, broccoli and noodles

Guinness and wine
13 st 6

Tuesday, 28 February 2017

31052??5-46,12

30 mins recline bike level 13

pork casserole and boiled potatoes
wine
13 st 3

Monday, 27 February 2017

6-2-1625?6-48,12

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

3 x 10 30kg upper back machine

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

30 15kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg l/r Arnold press

hanging

lamb Sunday dinner
Guinness and wine
13 st 6

Sunday, 26 February 2017

630628?6-6,11,13

8 am morning Bikram with Shona Langridge

burritos
Guinness and wine
13 st 6

Saturday, 25 February 2017

7-1-1618?6-6,11,13

30 mins recline bike level 13

Kiwi fruit
cottage pie and greens

Guinness and wine
13 st 7

Friday, 24 February 2017

70-322,10,?6-4,10?

6:30 am morning Bikram with Shona Langridge

bacon and tomato roll
chicken and veg rice

wine
13 st 7

Thursday, 23 February 2017

60060,10,?8-46?

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

3 x 10 60kg 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 25kg triceps rope pulldown

3 x 10 16kg l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

hanging

KFC Zinger burger
coq au vin and crusty bread

lager and wine
13 st 6

Wednesday, 22 February 2017

44-25-29?6-65?

30 mins recline bike level 13

Kiwi fruit
chicken, courgette and pea fried rice

wine
13 st 4