Saturday, 23 September 2017

64625,10,79764

My right glute is fine now, bit I left shoulder bench pressing.

15 left, 15 right one leg scrunchies

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

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

3 x 10 25kg shoulder press machine
3 x 10 5kg l/r vertical dumbell shoulder press
3 x 10 16kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

frittata in crunchy bread
duck and broccoli in oyster sauce with pea and egg fried rice

lager and wine
13 st 6

Friday, 22 September 2017

36783,11,98745

6:30 am morning Bikram with Eugene Sabala

veg soup with an omelette in crusty bread
wine
13 st 3

Thursday, 21 September 2017

66555,10,12,10435

30 mins recline bike level 20
supported hang spine decompression
sub 2 minute 500m rowing machine

quesadilla
banana
broccoli, cheese and olive omelette with beans and crusty bread
lager and wine

13 st 6

Wednesday, 20 September 2017

2644398,11,456

back rather than legs as my right glute seems to be strained

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

3 x 10 40kg pulley
30 20kg abdominal crunch machine
3 x 10 16kg kettlebell overhead triceps extension

3 x 10 20kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar (full ROM)

supported hang spine decompression

orange and banana
corned beef, kale and tomato pasta
wine

13 st 2 (6 lbs less than yeterday, yeh right)

Tuesday, 19 September 2017

81420889756

30 mins recline bike level 20
supported hanging and swinging
sub 2 minute 500m rowing machine

corned beef hash and fried egg with brown sauce
lager and wine
13 st 8

Monday, 18 September 2017

832634,11,96557

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 30kg pecs 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 handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step up jump off with hang, alternate legs

cheese burger
bacon and kale rissotto

lager and wine
13 st 8 (which I frankly don't believe)
Update: I am 12 st 5 on the scales at the gym. I don't believe that either.

Sunday, 17 September 2017

737318,10,8446

8am Bikram with Sharka Komurkova

cod and sweetcorn chowder with crusty bread
cider and wine
13 st 7

Saturday, 16 September 2017

67534,10,99966

30 mins recline bike level 20
pathetic hanging and swinging
sub 2 minute 500m rowing machine

Cape gooseberries
tuna and broccoli pasta bake
banana

lager and wine
13 st 6

Friday, 15 September 2017

56554,11,99767

6:30 am morning Bikram with Eugene Sabala

Thai influenced tuna and veg biryani
lager and wine
13 st 5

Thursday, 14 September 2017

53783,11,10,12,847

3 x 10 scrunchies (machine elevated on bench)
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

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls
10 60cm box jump ups, alternate legs

apple
veg soup and garlic bread

wine
13 st 5

Wednesday, 13 September 2017

21?8099,12,?36

30 mins recline bike level 20

broccoli and chicken wrap
beef and bean wrap

cider and wine
13 st 2

Tuesday, 12 September 2017

47?5-1,11,11,11,746

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press

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 handle
3 x 10 30kg incline bench machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

15 left, 15 right one leg scrunchies

10 60cm box jump ups, alternate legs

chicken and avocado quesadilla
BBQ chicken and broccoli with a baguette
wine

13 st 4

Monday, 11 September 2017

4?440,11,11,9558

30 mins recline bike level 20

garlic bread and bolognaise
lager and wine
13 st 4

Sunday, 10 September 2017

4?271,11,8,11,788

8am Bikram with Susie Skinner from Australia

pulled pork and runner bean red Thai curry with rice

lager and wine
13 st 4

Saturday, 9 September 2017

72272,11,10,9556

15 left. 15 right one leg scrunchies
3 x 10 20kg goblet swam[ box squats
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

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

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

10 60cm box step ups, alternate legs
a bit of fixed firm work

apple
pulled pork hash with HP sauce and a fried egg

lager and wine
13 st 7

Friday, 8 September 2017

45363,11,12,11,855

6:30 am morning Bikram with Sharka Komurkova

seafood and green bean pasta with a tomato, onion, chilli and herb sauce
wine
13 st 4

Thursday, 7 September 2017

64340,11,10,9845

30 mins recline bike level 20
hanging: 1 minute 10 kg assist
sub 2 minute 500m rowing machine

banana
carrot and coriander soup with a frittata, egg, moyo and olive baguette

wine and lager
13 st 6

Wednesday, 6 September 2017

42050,10,10,13,937

3 x 10 scrunchies (machine elevated on bench)
3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg 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 close grip handle
3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

various hangs
10 swamp box jumps

apple
corned beef, baked bean, lentil and mixed veg chilli with rice

wine
13 st 4

Tuesday, 5 September 2017

62410,2,10,12,10,665

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

banana
veg and cheese frittata with beans and bread

lager and wine
13 st 6

Monday, 4 September 2017

504538,10,9775

Didn't get to the gym before Ben's rugby so thrown a day off by life as I had to server up burgers after

corned beef hash
wine and lager

Sunday, 3 September 2017

?2261,11,10,10,7??

8am Bikram with Sharka Komurkova

roast beef dinner
lager and wine
forgot to weigh myself

Saturday, 2 September 2017

42065,10,10,975

30 scrunchies
3 x 10 20kg, 40cm goblet box squats
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

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 25kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar

10 60cm box step ups, alternate legs
(jump up and off to swing on pull up bar)

red Thai veg and lamb curry with rice
tuna and sweetcorn with rice
apples

wine
13 st 4

Friday, 1 September 2017

2186,9,13,11,-?5

6:30 am morning Bikram with Shona Langridge

baked sweet potato with tuna and sweetcorn topped with a veggie ragu and cheese
wine
13 st 2

Thursday, 31 August 2017

60445,9,13,11,666

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

red Thai veg and lamb curry with rice
wine
13 st 5

Wednesday, 30 August 2017

64?45,11,12,11,765

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

3 x 10 40kg lats pulldown close grip handle
3 x 10 30kg upper back machine
3 x 10 25kg shoulder press machine

10 55kg, 2 x 40kg t-bar row
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 scrunchies (machine elevated on bench)
10 alternate leg 60cm box step ups, followed by hang and drop.

Irish stew with sweet potato rather than spuds
crusty cheese bread

stout and wine
13 st 6

Tuesday, 29 August 2017

51?64,11,?,13,10,53

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
250m rowing machine

chips, bacon and chick peas
lamb and med veg casserole with a bread roll

wine
13 st 5

Monday, 28 August 2017

54575,10,?,10,865

30 scrunchies (machine elevated on bench)
3 x 10 20kg, 40cm goblet box squats
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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg, triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

BLT
veg soup and bread rolls

lager and wine
13 st 5

Sunday, 27 August 2017

?4284,9?,11,10,74

I had booked yoga at elite fitness but it was cancelled due to building work, so I was thrown a day off by life in Cardiff.

Saturday, 26 August 2017

?1074,10,11,11,964

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
sub 2 minute 500m rowing machine

no weight, booze nor food diary on tour

Friday, 25 August 2017

70396,12,9,11,35

6:30 am morning Bikram with Shona Langridge

pear, grape and lemon juice
bacon, coriander and sriracha mayo roll
grapes
chicken, squash, chickpea and tomato curry with chips

lager and wine
13 st 7