Saturday, 22 September 2018

336783,11,98745

Thrown a day off by life and driving to Cardiff to see mum and dad.

Friday, 21 September 2018

366555,10,12,10435

7 am morning one hour Bikram with Serena Sabala

fish and chips with roast tomatoes and tartare sauce
wine
13 st 3

Thursday, 20 September 2018

32644398,11,456

30 mins recline bike level 25

apple
chicken and green bean curry with fried rice
wine
13 st 3

Wednesday, 19 September 2018

581420889756

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps push downs
3 x 10 20kg barbell curls
3 x 10 12kg l/r concentration curls

2 apples
coq au vin and garlic bread
wine
13 st 5

Tuesday, 18 September 2018

8832634,11,96557

30 mins recline bike level 25

apple and banana
lasagne and salad
lager and wine
13 st 8

Monday, 17 September 2018

6737318,10,8446

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 hyperextensions
30 20kg core machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

bacon, egg, chips and beans
lager and wine
13 st 6

Sunday, 16 September 2018

?67534,10,99966

Hotpod Flow in Cardiff with Aaron Cousins
coq au vin with baguette
more wine than you can shake a stick at
no scales on tour

Saturday, 15 September 2018

?56554,11,99767

30 mins recline bike level 25

no nothing on tour

Friday, 14 September 2018

353783,11,10,12,847

6:30 am morning Bikram with Serena Sabala

liver and bacon with colcannon
wine and lager
13 st 3

Thursday, 13 September 2018

321?8099,12,?36

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 30kg triceps push downs
3 x 10 10kg high cable curls

apple and banana
chicken and green bean curry, watermelon and chick pea curry, pulao rice
wine
13 st 3

Wednesday, 12 September 2018

447?5-1,11,11,11,746

30 mins recline bike level 25

apple
watermelon and chick pea curry with rice
lager and wine
13 st 4

Tuesday, 11 September 2018

64?440,11,11,9558

3 x 10 12.5kg cable crossovers
3 x 10 40kg pecs machine
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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 24kg kettlebell shrugs
3 x 10 7kg simultaneous Arnold press
3 x 10 20kg shoulder press machine

apple
corned beef hash, baked beans, fried egg
wine
13 st 6

Monday, 10 September 2018

44?271,11,8,11,788

30 mins recline bike level 25

corned beef hash
lager and wine
13 st 4

Sunday, 9 September 2018

?72272,11,10,9556

8:30 am 1 hour Bikram with Shona Langridge

pasty
lamb and veg pilaf
wine
no scales on tour

Saturday, 8 September 2018

345363,11,12,11,855

30 mins recline bike level 25

apple

sweetcorn and squash soup with egg and spinach mayo in good bread
lager and wine
13 st 3

Friday, 7 September 2018

364340,11,10,9845

6:30 am morning Bikram with Serena Sabala

chicken mayo baguette
wine
13 st 3

Thursday, 6 September 2018

642050,10,10,13,937

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 10kg dumbbell preacher curls

apple
roast chicken and butternut squash
wine
13 st 6

Wednesday, 5 September 2018

562410,2,10,12,10,665

30 mins recline bike level 25

apple
seared lamb, wilted rosemary spinach, white bean puree
wine
13 st 5

Tuesday, 4 September 2018

5504538,10,9775

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

3 x 10 hyperextensions
3 x 10 30kg pecs machine
3 x 10 30kg incline bench machine
3 x 10 12.5kg cable crossovers

3 x 10 24kg kettlebell shrugs
3 x 10 24kg kettlebell shrugs
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

apple
cheese omelette, chips, salad and tuong ot xa
lager and wine
13 st 5

Monday, 3 September 2018

6?2261,11,10,10,7??

30 mins recline bike level 25

gammon and green bean thao curry with rice
lager and wine
13 st 6

Sunday, 2 September 2018

642065,10,10,975

8:30 am 1 hour Bikram with Shona Langridge

gammon and sweetcorn fritters
lager and wine
13 st 6

Saturday, 1 September 2018

62186,9,13,11,-?5

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 20kg barbell curls

grapes
borscht and rye bread
cider and wine
13 st 6

Friday, 31 August 2018

660445,9,13,11,666

6:30 am morning Bikram with Serena Sabala

borscht and rye bread
stout and wine
13 st 6

Thursday, 30 August 2018

764?45,11,12,11,765

30 mins recline bike level 25

sausage salad roll
banana
sausage casserole
wine
13 st 7

Wednesday, 29 August 2018

751?64,11,?,13,10,53

3 x 10 30g bench machine
3 x 10 30kg pecs machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 12.5kg cable crossovers
3 x 10 10kg high cable curls

3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns
2 x 15 ex bar preacher curls 5kg each end

sausage chips and beans
lager and wine
13 st 7


Tuesday, 28 August 2018

754575,10,?,10,865

30 mins recline bike level 25

apple
burger with Greek salad
lager and wine
13 st 7

Monday, 27 August 2018

6?4284,9?,11,10,74

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

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

3 x 10 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 17.5kg military press

apple
chicken tikka and spuds on skewers with guac
lager and wine

Sunday, 26 August 2018

7?1074,10,11,11,964

8:30 am 1 hour Bikram with Shona Langridge
veg and pork fried rice
steak, mushrooms, spinach and chips
lager and wine
13 st 7

Saturday, 25 August 2018

570396,12,9,11,35

30 mins recline bike level 25

apple
Vietnamese tacos
lager and wine
13 st 5

Friday, 24 August 2018

570172,10,10,12,?65

6:30 am morning Bikram with Serena Sabala
I felt terrible

veg dhansak and pulao rice
lager, cider and wine
13 st 5