Saturday, 18 February 2017

?2-140?679-3,11

30 mins recline bike level 13

clementines
chinese food in Cardiff I would guess, and wine
no scales on tour

Friday, 17 February 2017

3-2452?7?68?

6:30 am morning Bikram with Shona Langridge
taking it easy after my injury

cream of kale and potato soup with a cheese, spring onion and olive baguette

lager and wine
13 st 3

Thursday, 16 February 2017

72-2?1?86?7,12

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

3 x 10 45kg 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 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r simultaneous Arnold presses

hanging

2 clementines
tofu and veg Thai curry with rice

wine
13 st 7

Wednesday, 15 February 2017

70?31?86?7,11

30 mins recline bike level 13

2 clementines
steak, chips and blueberry sauce

Guinness and wine
13 st 7

Tuesday, 14 February 2017

5-1?64?86-7,10,10

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

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

hanging

2 Clementines
tofu and veg Thai curry with noodles

porter and wine
13 st 5

Monday, 13 February 2017

6-5185?54-64,11

30 mins recline bike level 13

veg soup and cheese rolls
wine
13 st 6

Sunday, 12 February 2017

7-4-252?76-46,11

another day off as John was up visiting.

Saturday, 11 February 2017

?-3-455367-49,10

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 35kg leg adductor machine
3 x 10 45kg lats pulldown

3 x 10 40kg leg extension
30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine

3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r simultaneous Arnold presses
hanging

Spanish omelette in a baguette

I'm cueing this up the afternoon before so I don't what or drank last night or what I weigh this morning.

Friday, 10 February 2017

3-2353975-579

30 mins recline bike level 13

brandada
wine

13 st 3

Thursday, 9 February 2017

?0-154,10,77-55

Had a day off as I ease my way back.

pork and chickpea casserole with tortilla chips

wine
scales on the blink probably need a new battery

Wednesday, 8 February 2017

5106578,10,-48

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

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

30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

3 x 10 12kg l/r dumbbell preacher curls
3 x 10 20kg barbell curls

hanging

cheese, pea and spring onion omelette with chips

wine
13 st 5

Tuesday, 7 February 2017

7?0548,10,?-59

I think it wise to wait until I can do up my shoelaces before I make a come back at the gym.

I have found the label sickie from 2007, suggesting that the last time I was too ill to train was nearly a decade ago; not too shabby an innings.

Monday, 6 February 2017

3?83,10,75-58,11

a third day off, losing a bit of weight though,

Sunday, 5 February 2017

Saturday, 4 February 2017

5094467-18,13

No exercise due to a hip flexor strain. After all this time, a new label "Injured" is born.

13 st 5

Friday, 3 February 2017

8244546-4,10,14

6:30 am morning Bikram with Shona Langridge

chicken dhansak, saag aloo, pulao rice
wine
13 st 8

Thursday, 2 February 2017

9-174646-4,10

30 mins recline bike level 11
500m rowing machine (1:55.6) - easing my way back in

banana
gammon, pineapple, chips and a buttered roll

wine
13 st 9

Wednesday, 1 February 2017

7-144777-59,13

10 left, 10 right, 5l, 5r Single Dumbbell Overhead Squats

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

3 x 10 35kg leg adductor machine
3 x 10 45kg lats pulldown
3 x 10 40kg leg extension

30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo

3 x 10 15kg barbell press behind neck (concentrating on mobility)
hanging

banana
sausage sarnie and veg soup

wheat stout and wine
13 st 7

Tuesday, 31 January 2017

8206877-5,10,13

30 mins recline bike level 13

apple and banana
veg lasagna

wine
13 st 8

Monday, 30 January 2017

Breaking a slightly larger duck.

30 minutes cross country bike level 15

7-115,11,85-5,10,13

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

3 x 10 12kg l/r dumbbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

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

one arm hanging

chard colcannon with sausages and onion gravy

Guinness and wine
13 st 7

Sunday, 29 January 2017

Breaking a duck.

30 minutes cross country bike level 12.

6-135965-59,14

30 mins recline bike level 13

pork, mushroom and chard ramen noodles
dhal and naan

wine
13 st 6

Saturday, 28 January 2017

7-155757-37

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

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

3 x 10 10kg l/r dumbell triceps extension
3 x 10 30kg triceps cable pullover
3 x 10 30kg triceps pushdown

3 x 10 25kg barbell curls
3 x 10 14kg dumbell preacher curls

pull ups and hanging

grapes
Thai chicken, squash and potato curry with naan bread

Guinness and wine
13 st 7

Friday, 27 January 2017

6156766-28

6:30 am morning Bikram with Shona Langridge

Thai chicken, squash and potato curry with rice

wine

13 st 6

Thursday, 26 January 2017

516878-3,11

30 mins recline bike level 11

Spanish omelette
roast squash, tuna, rice and cheese

Guinness and wine
13 st 5

Wednesday, 25 January 2017

5-136878-3,11

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

2 x 10 20kg, 10 25kg curl machine
3 x 10 60kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

3 x 10 20kg barbell curls
3 x 10 12kg l/r dumbbell preacher curls

hanging

apple and grapes
beef and greens in black bean sauce with rice
cheese roll

wine

13 st 5

Tuesday, 24 January 2017

320357850,10

30 mins recline bike level 11

apple and grapes

beef and horseradish roll with carrot and coriander soup

Guinness and wine

13 st 3

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