Wednesday 31 January 2018

18206877-5,10,13

3 x 10 12.5kg cable crossovers

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

3 x 10 20kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunches (machine elevated on bench)

3 x 10 30kg pecs machine
3 x 10 35kg bench machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
deep static squat

apple and banana
tuna, spinach and sweetcorn pasta with a bread roll

stout and wine
13 st 1

Tuesday 30 January 2018

47-115,11,85-5,10,13

30 mins recline bike level 21

apple and banana
moussaka

wine
13 st 4

Monday 29 January 2018

46-135965-5914

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 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pushdowns
3 x 10 20kg barbell curls

15 l 15 r one leg scrunches
duck walk progressions

bacon and cheese roll
chicken and veg casserole

lager and wine
13 st 4

Sunday 28 January 2018

?7-155757-37

Hot Yoga w/Bethan Elite fitness Cardiff

Dinner round Caroline's
wine

Saturday 27 January 2018

?6156766-28

Didn't manage to get anything done before I had to head off down the M4.

Friday 26 January 2018

4516878-3,11

6:30 am morning Bikram with Shona Langridge

chicken and veg casserole
wine

13 st 4

Thursday 25 January 2018

55-136878-3,11

30 mins recline bike level 21

broccoli and beef pasta bake
lager and wine
13 st 5

Wednesday 24 January 2018

2320357850,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

2 home made cheese burgers with spring onions and preserved carrots
glass of wine
13 st 2

Tuesday 23 January 2018

74-1256987-28

A day off

jambalaya and bread
lager and wine
13 st 7

Monday 22 January 2018

051147,11,66,-1,10

30 mins recline bike level 21

roast beef Sunday dinner
lager and wine
13 st

Sunday 21 January 2018

763265964,-1,11

8:30 am 60 minutes Bikram with Shona Langridge.

oysters
sappho meze bar
lager, stout and wine
13 st 7

Saturday 20 January 2018

55-14459551,10

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

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 10kg on e-z bar

duck walk progressions

lager and wine
13 st 5

Friday 19 January 2018

45317384408

6:30 am morning Bikram with Shona Langridge

carnitas, spud and courgette hash with a fried egg and salsa
wine
13 st 4

Thursday 18 January 2018

7723548660,10

20 mins recline bike level 20
10 mins level 21

52.8 sec 250m rowing

apple and clementine
fish pie

wine
13 st 7

Wednesday 17 January 2018

46?2369860,11

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
carnitas caldo with a quesidilla

lager and wine
13 st 4

Tuesday 16 January 2018

47?447,12,861,13

30 mins recline bike level 20

53.4 sec 250m rowing

cheese, carnitas, black bean, apple and carrot salad wrap
broccoli pasta bake

lager and wine
13 st 4

Monday 15 January 2018

67-35389680,10(16!)

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

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 20kg on e-z bar

bacon roll
dirty burger and fries

Stella and wine
13 st 6

Sunday 14 January 2018

44-2549,10,731,10

8:30 am 60 minutes Bikram with Shona Langridge. I was useless after yesterday. The effect of one day's sloth is astounding.

courgette, black bean and carnitas enchilada
lager and wine

13st 4


Saturday 13 January 2018

53144,10,96358

Didn't do anything.

kale dhal and rice

wine
13 st 5



Friday 12 January 2018

47-161,11,11,6618

6:30 am morning Bikram with Shona Langridge

lamb and greens pasta bake
wine
13 st 4


Thursday 11 January 2018

56143,10,10,6,229

30 mins recline bike level 20

53.4 sec 250m rowing

lamb, kale, chickpea burrito
orange
greens pasta bake

wine
13 st 5

Wednesday 10 January 2018

45-2409,11,632,10

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

3 x 10 40kg lats pulldown close grip
3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 35kg bench machine

3 x 10 25kg incline press machine
3 x 10 20kg shoulder press machine
10 left leg, 10 right, ten both legs scrunches

3 x 19kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
Irish Stew and crusty bread

wine
13 st 4

Tuesday 9 January 2018

-15040,10,11,7429

30 mins recline bike level 20

52.8 sec 250m rowing

lamb, kale, chickpea and rice concoction
wine and bourbon
12 st 13

Monday 8 January 2018

10559,11,7429

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

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 7kg simultaneous l/r dumbbell curls

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

chicken, spud and sprout roast dinner
lager and wine

13 st 1

Sunday 7 January 2018

3032,10,12,441,10

Summoned to the pub so thrown a day off by life

chicken casserole and crusty bread
lager and wine
13 st 3

Saturday 6 January 2018

11438,12,542,14

30 mins recline bike level 20

54.0 sec 250m rowing

creamy chicken and mushroom pasta
lager and wine
13 st 1

Friday 5 January 2018

-1202,7,10,652,11

6pm 1 hour Bikram with Raj

chicken tortilla soup
wine
12 st 13

Thursday 4 January 2018

0052,11,13,6?0,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 50kg bench
3 x 10 25kg incline press 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 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 10kg simultaneous Arnold press
duck walk

spud, egg, onion, tomato, chilli, chorizo and corn burrito of my own design
wine
13 st 0

Wednesday 3 January 2018

513,11,?5?1,11

30 mins recline bike level 20

52.0 sec 250m rowing

Clementines
Spanish omelette with sweetcorn and chorizo in a wrap

Stout and wine
13 st 5

Tuesday 2 January 2018

2423,12,?5?2,10

Took New Year's Day off

Korean egg and seaweed roll
Enchiladas with avocado sauce

stout and wine
13 st 2

Monday 1 January 2018

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

9:30 am 1 hour Bikram with Raj

13 st 5