Friday, 26 May 2017

6,-12,5-1?9,14,9,11,0

6:30am Bikram with Sharka Komurkova

apple
bacon fried rice
stout and wine
13 st 6

Thursday, 25 May 2017

2-53-2-38,10,11,9?3

3 x 10 12.5kg cable crossovers
3 x 10 35kg bench machine
3 x 10 30kg incline bench 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 40kg lats pulldown

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

unassisted hanging from bar for time

apple
penne bols and garlic bread
wine
13 st 2

Wednesday, 24 May 2017

8-405-46,11,12,7?

30 mins recline bike level 15
last ten minutes level 16 which should be my default from now on

10 60cm box step ups, alternate legs

apple
Spanish omelette, beans and a chorizo salad roll

lager and wine
13 st 8

Tuesday, 23 May 2017

8-800-37,14,15,960

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

3 x 10 50kg triceps machine
30 25kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg curl machine

3 x 10 25kg triceps pushdowns
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 10kg l/r dumbbell curls

unassisted hanging
apple

bolognaise and bread roll
lager and wine
13 st 8

Monday, 22 May 2017

8-422-17,14,12,873

30 mins recline bike level 15

10 60cm box step ups, alternate legs

burgers
13 st 8

Sunday, 21 May 2017

2-62116,12,9762

8am Bikram with Sharka Komurkova

ham and bubble
wine and Guiness
13 st 2

Saturday, 20 May 2017

4-50-2-38,12,8873

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

3 x 10 40kg lats pulldown

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

3 x 10 12.5kg cable crossovers
3 x 10 35kg bench machine
3 x 10 30kg incline bench machine

30 20kg abdominal crunch machine
unassisted hanging from bar for time

ham and melon
chicken and chorizo jambalaya

wine
13 st 4

Friday, 19 May 2017

8-7-23?9,12,986

6:30am Bikram with Sharka Komurkova

lentil and egg curry
meat sub and tomato soup
lager and wine
13 st 8

Thursday, 18 May 2017

8-503-107,13,12,7?4

30 mins recline bike level 15

10 60cm box step ups, alternate legs

cheese omelette and chips
wine
13 st 8

Wednesday, 17 May 2017

8-73-107,13,12,7?4

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell concentration curls
3 x 10 20kg barbell curls

bear crawl
one arm assisted hanging

veg soup with cheese and onion roll
wine
13 st 8

Tuesday, 16 May 2017

6-50127,15,13,554

30 mins recline bike level 15

10 swamp box jumps

apple and pear
corned beef hash with egg and brown sauce

lager and wine
13 st 6

Monday, 15 May 2017

8-10,0-1-19,13,11,844

3 x 10 35kg pecs
3 x 10 40kg bench machine
3 x 10 25kg incline 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

beef tomato and courgette pasta
Guinness and wine
13 st 8

Sunday, 14 May 2017

4?0-248,11,9747

8am Bikram with Sharka Komurkova

forgot to eat

Guinness and wine

13 st 4

Saturday, 13 May 2017

8-73-136,12,10,457

30 mins recline bike level 14
last ten minutes level 15 which should be my default from now on

10 swamp box jumps

banana

pork, apple and turnips braised in wine and mustard with potatoes

Guinness and wine
13 st 8

Friday, 12 May 2017

6-5?-201,12,9675

6:30am Bikram with Sharka Komurkova

pear and banana
chowder and cheese roll

cider and wine
13 st 6

Thursday, 11 May 2017

9-62-538,12,11,?56

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 12kg l/r ez-bar dumbbell curls
3 x 10 20kg barbell curls

bear crawl
shoulder rehab assisted hanging

banana and pear
veg soup and bacon rolls
wine and Guinness
13 st 9


Wednesday, 10 May 2017

7-60-4,67,12,12?56

30 mins recline bike level 14

10 swamp box jumps

banana and pear
pasta with sausage sauce

wine
13 st 7

Tuesday, 9 May 2017

6-40-219,14,13,736

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 25kg incline 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

pear and banana
sausage, bubble, beans, bread roll

lager and wine
13 st 5

Monday, 8 May 2017

5-600-17,13,9?46

30 mins recline bike level 14

shoulder rehab hangs

veg kebab wraps
Guinness and wine
13 st 5

Sunday, 7 May 2017

4-64-4-17,13,9?4 6

8am Bikram with Sharka Komurkova

salmon, sweet potato and corn wraps with a cheese sauce
lager and stout
13 st 4

Saturday, 6 May 2017

8-610?7,13,9?4

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

3 x 10 55kg 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 20kg triceps pushdowns

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 12kg l/r ez-bar dumbbell curls

10 swamp box jumps

salmon and veg enchiladas
Guinness and wine
13 st 8

Friday, 5 May 2017

5-62015 20??10,956

6:30 am morning Bikram with Katie Sole (sub for Shona Langridge who has gone to Rishikesh for a month)

chilli, chips and avocado sauce
wine
13 st 5

Thursday, 4 May 2017

6-1??899677

30 mins recline bike level 14

Fixed Firm Pose on an aerobics step

Mexican cottage pie; mashed sweet potato on a bed of chilli con carne
wine

13 st 6

Wednesday, 3 May 2017

61?-17,13,?555

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
bear crawl
3 x 10 25kg incline bench machine


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

3 x 10 50 kg assis hangs and pull ups
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

Australian wine dinner at the Charles Holden
13 st 6

Tuesday, 2 May 2017

61-4-3???456

Yin Yoga with Raj Sharma 11:45 at Wimbledon.

It integrates the Taoist meridian and acupuncture theories of China with the yogic and tantric theories of India doncha know.

chicken and veg soup with a tomato and cheese roll
wine

13 st 6

Monday, 1 May 2017

6-13-19??467

30 mins recline bike level 14

chicken noodle and veg soup
wine
13 st 5

Sunday, 30 April 2017

5-51218,?,12,569

Didn't manage to escape from the International House of Pancakes that is Bronwydd Avenue so chalk up a day of rest.

Saturday, 29 April 2017

?-6-1037,12,12,578

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

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine

3 x 10 4kg double kettlebell press
3 x 10 12.5kg cable crossovers
3 x 10 24kg kettlebell shrugs
3 x 10 10kg dumbell flies

ploughman's roll
Chinese take away

No scales or booze diary on tour

Friday, 28 April 2017

5-514-16,11,12,578

6:30 am morning Bikram with Shona Langridge

veg samosa
steak, peas and mushrooms

cider and wine
13 st 5

Thursday, 27 April 2017

8-10,1147,13,13,?64

30 mins recline bike level 14

hangs with 25kg assistance
(rehabbing shoulder)

lettuce soup and tuna mayo baguette
wine

13 st 8