Monday, 23 January 2017

4-1256987-28

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

3 x 10 40kg leg extension
3 x 10 25kg shoulder press machine

one arm hangs

sweetcorn fritters
roast beef and roast spuds with horseradish and gravy

wine
13 st 4

Sunday, 22 January 2017

51147,11,66,-1,10

A day off from indolence

Saturday, 21 January 2017

63265964,-1,11

30 mins recline bike level 11

fruit
seafood curry and rice

wine

Friday, 20 January 2017

5-14459551,10

6:30 am morning Bikram with Shona Langridge

seafood curry with peas pulao rice and crusty bread
wine
13 st 5

Thursday, 19 January 2017

5317384408

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press 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 pushdown

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

hanging

banana and clementines
lamb borscht and a cheese roll

wine
13 st 5

Wednesday, 18 January 2017

723548660,10

30 mins recline bike level 11
500m rowing machine (1:49.4) - sub 1:50 at last

cheese burger
lamb and spinach noodles

lager and wine
13 st 7

Tuesday, 17 January 2017

6?2369860,11

10 left, 10 right, 5l, 5r single dumbbell overhead squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

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 30kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg barbell press behind neck

one arm assisted hangs

banana and two clementines
lamb borsht and bread

porter and wine
13 st 6

Monday, 16 January 2017

7?447,12,861,13

30 mins recline bike level 11
500m rowing machine (1:52.1)

wagamama ramen
yasai dumplings

wine
13 st 7

Sunday, 15 January 2017

7-35389680,10(16!)

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdown

2 x 15 17.5kg barbell curls
3 x 10 14kg dumbell preacher curls

hanging

orange and apple
chicken, mushroom and spinach pasta bake

Guinness
13 st 7

Saturday, 14 January 2017

4-2549,10,731,10

A day off

veg soup with croutons
chicken, mushroom and spinach pasta bake

Gunness and wine
13 st 4

Friday, 13 January 2017

3144,10,96358

6:30 am morning Bikram with Shona Langridge

veg soup and a bacon roll
wine

Thursday, 12 January 2017

7-161,11,11,6618

30 mins recline bike level 11
500m rowing machine (1:52.1)

apple and orange
vegetable soup and bacon roll

lager and wine
13 st 7

Wednesday, 11 January 2017

6143,10,10,6,229

10 left, 10 right, 5l, 5r Single Dummbell Overhead Squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

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 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 30kg shoulder press machine
30 20kg abdominal crunch machine

one arm assisted hangs

apple orange
vegetable soup and a bacon roll

wine
13 st 6

Tuesday, 10 January 2017

5-2409,11,632,10

30 mins recline bike level 11
500m rowing machine (1:53.6)

apple and orange
steak and chips

stout and wine
13 st 5

Monday, 9 January 2017

5040,10,11,7429

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 35kg press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdown

2 x 15 20kg barbell curls
3 x 10 12kg dumbell preacher curls

hanging

fish taco
chowder with bread

wine
13 st 5

Sunday, 8 January 2017

Saturday, 7 January 2017

?032,10,12,441,10

30 mins recline bike level 11
500m rowing machine (1:56.0)

no scales or food diary

Friday, 6 January 2017

31438,12,542,14

4 (2 right, 2 left) 16kg one arm kettlebell swing, press, squat complexes a la Joe Rogan
26 (13 right, 13 left) 8kg versions
I will stick with this for a while. It seems good for mobility.

hanging

apple
cauliflower, sausage meat and mushroom lasagne

13 st 3


Thursday, 5 January 2017

2202,7,10,652,11

30 mins recline bike level 11
500m rowing machine (1:54.7)

apple and tangerine
sausages, cauliflower cheese, mushrooms, garlic bread

13 st 2

Wednesday, 4 January 2017

2052,11,13,6?0,10

Didn't make it to the gym.

burritos and chips

13 st 2

Tuesday, 3 January 2017

313,11,?5?1,11

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 30kg, 2 x 10 35kg incline press machine

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

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdown
3 x 10 16kg kettlebell triceps extension

3 x 10 12kg dumbell preacher curls
2 x 15 20kg barbell curls

hanging

apple and tangerine
brussel sprouts fried with bacon, onion and smoked paprika plus Spanish omelette

13 st 3

Monday, 2 January 2017

3423,12,?5?2,10

30 mins recline bike level 11
500m rowing machine (1:57.6)

various tapas of my own design

13 st 3

Sunday, 1 January 2017

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

back, shoulders and legs at Cardiff Lifestyle Fitness with Vince and Isaac

Beef and veg casserole with crunchy bread
wine

no scales on tour

Saturday, 31 December 2016

?1-11,12,?832?

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
tuna and cucumber roll
Peking duck, 5 spice beef and fried veg rice

wine
no scales on tour

Friday, 30 December 2016

2323,11,9757,12

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 25kg, 30kg, 35kg incline press machine

10 40kg, 50kg, 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 35kg, 45kg triceps pushdown

32 x 10 12kg l/r dumbell curls
2 x 15 17.5kg barbell curls

hanging

apple and tangerine
meal at Wahaca

wine
13 st 2

Thursday, 29 December 2016

3422,12,13,857,10

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
leek and parsnip soup with a bacon and turkey roll

wine
13 st 3

Wednesday, 28 December 2016

5203,13,13,?1?,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

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
hang

fried rice
veg soup and a turkey roll

cider and wine
13 st 5

Tuesday, 27 December 2016

25,3,14,9227

No training on Boxing Day.

Monday, 26 December 2016

2?3????4?

A day off exercise, amazingly.

smoked salmon and cream cheese bagel with champagne
Christmas dinner

stout and wine
13 st 2

Sunday, 25 December 2016

1???,10,922?7

30 mins recline bike level 11
500m rowing machine (1:59.7)
Went back to a sub 2 minute pace which I can handle comfortably while regrouping for another assault on sub one minute fifty.

duck fried rice
Guinness and wine

13 st 1