Monday, 20 November 2017

43667,10,74369

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

3 x 10 30kg incline bench machine
3 x 10 scrunches (machine elevated on bench)
3 x 10 40kg lats pulldown close grip

3 x 10 35kg press machine
3 x 10 30kg flies machine
3 x 10 25kg shoulder press machine

3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/ kettlebell press
10 60cm box jump ups, alternate legs

bacon and salad wrap
chicken. leek and chick pea curry with naan

lager and wine
13 st 4

Sunday, 19 November 2017

3353588418,10

8:30 am 60 minutes Bikram with Inna Vassina

hunters chicken with pasta
lager and wine
13 st 3

Saturday, 18 November 2017

?6747,12,8646,10

30 mins recline bike level 20

BLT and veg soup
lager and wine

forgot to weigh myself (wild and crazy guy that I am)

Friday, 17 November 2017

25047,12,76436

6:30 am morning Bikram with Eugene Sabala

pork and bean burger with chips and guacamole
lager and wine

13 st 2

Thursday, 16 November 2017

831?7,12,76436

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 scrunches (machine elevated on bench)

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

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

quesadilla and rice cake
beef and cabbage noodles

wine
13 st 8

Wednesday, 15 November 2017

653?7884368

30 mins recline bike level 20

sub 1 minute 250m rowing machine

pulled pork, refried beans, sweetcorn and avocado wrap
beef and cabbage red Thai curry with rice

wine
13 st 6

Tuesday, 14 November 2017

53363,10,54575

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

10 15kg pulley
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

3 x 10 50kg assist pull ups
3 x 10 25kg shoulder press machine
30 scrunches (machine elevated on bench)

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

black pudding and red pepper baguette
special fried rice

lager and wine
13 st 5

Monday, 13 November 2017

53-107,10,54677

30 mins recline bike level 20

sub 1 minute 250m rowing machine

veg soup with an egg mayo roll
lager and wine

13 st 5

Sunday, 12 November 2017

?1-346,10,84488

Hot yoga at Elite Fitness in Cardiff with Jiva.
chilli, rice, wedges
apple pie custard

wine
no scales on tour

Saturday, 11 November 2017

?2346,10,84488

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

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

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

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

Chinese food, lager and wine with any luck
no scales on tour

Friday, 10 November 2017

52-239,10,7556,10

6:30 am morning Bikram with Shona Langridge

KFC Zinger burger
beef and cabbage red Thai curry with rice
fruit

wine
13 st 5

Thursday, 9 November 2017

50074,10,87575

30 mins recline bike level 20

sub 2 minute 500m rowing machine

apple and clementines
lamb chops, bubble 'n squeak, mushroom

wine
13 st 5

Wednesday, 8 November 2017

40169,10,7556,10

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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
3 x 10 25kg shoulder press machine
15l, 15r scrunchies

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box step ups, alternate legs

apple and two Clementines
Rhone wine dinner at the Charles Holden

lager and wine
13 st 4

Tuesday, 7 November 2017

45-53598477?

30 mins recline bike level 20

orange and apple
pork scratchings
salmon hash with a poached egg

lager and wine
13 st 4

Monday, 6 November 2017

55-428,11,77368

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 scrunchies (machine elevated on bench)

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 10kg l/r straight handle triceps pulldowns
3 x 10 ez bar preacher curls 5g each end of metal bar
10 60cm box step ups, alternate legs

cheese roll
lamb, carrot and cabbage stew with crusty bread

lager and wine
13 st 5

Sunday, 5 November 2017

55-414,12,65788

8:30 am 60 minutes Bikram with Shona Langridge

cheese and JC's pickle roll
lamb, carrot and cabbage stew with crusty bread

lager and wine
13 st 5

Saturday, 4 November 2017

75-677,10,5566,10

30 mins recline bike level 20

orange
jerk salmon with savoury veg rice

lager and wine
13 st 7

Friday, 3 November 2017

51-234985477

6:30 am morning Bikram with Sharka Komurkova

Sainsbury's Meat Feast Sub
sausages and colcannon

lager and wine
13 st 5

Thursday, 2 November 2017

74646876779

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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 25kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunchies (machine elevated on bench)

3 x 10 20kg kettlebell shrugs
3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

sausage, cauli and kale pasta bake
wine

13 st 7 (though when I woke in the night and went to the bathroom it said 12 st 12.)

Wednesday, 1 November 2017

5502,10,85588

30 mins recline bike level 20

orange
sausage in crusty bread with cauliflower cheese

wine
13 st 5

Tuesday, 31 October 2017

78074?84558

Played hookey in the afternoon at the movies with Ben who had an inset day, caught up back in the office, then went along to - and won - the Antelope pub quiz; thus thrown a day off by life.

Greek inspired cauli, chicken and olive casserole with crunchy bread
lager and wine
13 st 7

Monday, 30 October 2017

75172?776,10,7

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

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 25kg triceps pushdowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

butternut squash fritters
roast beef Sunday lunch
chicken, tomato and kale pasta

lager and wine
13 st 7

Sunday, 29 October 2017

4?368?87669

8:30 am 60 minutes Bikram with Inna Vassina

red Thai squash, kale and chicken curry
2 pears
lager and wine
13 st 4

Saturday, 28 October 2017

7?1558967?5

30 mins recline bike level 20

sub 2 minute 500m rowing machine
(shoulder fixed at last)

apple and banana
chicken and kimchi fried rice

lager and wine
13 st 7

Friday, 27 October 2017

8552877766

6:30 am morning Bikram with Shona Langridge

tuna and cucumber roll
chorizo and radicchio pasta

cider and wine
13 st 8

Thursday, 26 October 2017

96236,10,87485

First day off for a month as watching England U17 at lunchtime was more tempting than the gym, then after work, I debriefed in the Merton Apprentice.

veg soup and an egg, olive and dried tom salad roll.
cider and wine
13 st 9

Wednesday, 25 October 2017

75-236,11,89565

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

3 x 10 25kg incline bench machine
3 x 10 12.5kg cable crossovers
3 x 10 30kg bench

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine

3 x 10 20kg kettlebell shrugs
3 x 10 15kg military press

working towards pistol squats

apple and banana
fish pie and kimchi

cider and wine
13 st 7

Tuesday, 24 October 2017

7424799544

30 mins recline bike level 20

sub 1:30 375m rowing machine
three quarters of my usual 500m as I am coming back from hurting my shoulder on 23 September.

apple and banana
corned beef, black bean and veg chilli on a naan
lager and wine
13 st 7

Monday, 23 October 2017

68368969778

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
15 left, 15 right one leg scrunchies

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls

3 x 10 ez bar preacher curls 10kg each end of metal bar
working towards pistol squats

smoked mackerel, leek and radicchio rissotto
lager and wine
13 st 6

Sunday, 22 October 2017

65266988778

8:30 am 60 minutes Bikram with Sharka Komurkova

corned beef hash and a fried egg
lager and wine
13 st 6