Saturday 30 June 2018

73?-383,10,13,700

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

3 x 10 hyperextensions

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

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

single arm bridge back bends

apple and banana
celery soup and Asian inspired chicken and salad roll

lager and wine
13 st 13

Friday 29 June 2018

730242,11,15,9721

6:30 am morning Bikram with Serena Sabala

BLTs
Bolognaise and pasta

lager and wine
13 st 7

Thursday 28 June 2018

532032,11,16,?27-1

30 mins recline bike level 25

I need to get some weights in, but at least I got back to the gym

beef and onion slice
lamb chop, chips, prawns, sweetcorn and cheesy chips

wine
13 st 5

Wednesday 27 June 2018

672041,11,15,7530

Yet another day off

bolognaise and chips
wine
13 st 6


Tuesday 26 June 2018

68?063,12,14,842-1

A day off what with the heat and so forth

bolognaise and garlic bread
wine
13 st 6

Monday 25 June 2018

78?063,12,14,842-1

30 mins recline bike level 25

creamed veg soup with a smoked salmon and horseradish roll

lager and wine
13 st 7

Sunday 24 June 2018

6?-2074,11,14,885-1

8:30 am 1 hour Bikram with Serena Sabala

chicken, spud and veg casserole
lager and wine
13 st 6

Saturday 23 June 2018

560-172?13,10,10,3-1

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

orange
chicken and veg casserole with dumplings
lager and wine
13 st 5

Friday 22 June 2018

5-1-152,10,13,10,10,3-1

6:30 am morning Bikram with Serena Sabala

orange
chicken, mushroom and broad bean risotto
apple
lager and wine
13 st 5

Thursday 21 June 2018

60-134,11,12,10,10,3-1

Yet another day off, though I was back in yoga at 6:30 this morning.

courgette, chicken and cherry tom pasta
cider and wine

13 st 6

Wednesday 20 June 2018

31-136,11,13,9,10,0-2

30 mins recline bike level 25

apple
broad bean and cheese omelette and chips
lager and wine

13 st 3

Tuesday 19 June 2018

6-2-116,11,?7810

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 incline bench machine
30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 9kg simultaneous Arnold press

ramen noodle bowl
lager and wine
13 at 6

Monday 18 June 2018

87-2-213,11,?9631

Didn't get myself together to do any workout.

Father's day dinner in Frankie and Benny's.

lager and wine
13 st 8

Sunday 17 June 2018

43-2-414,10,11,8532

30 mins recline bike level 25 (Out of sequence)

veg and pork kitchari

Guinness
13 st 4

Saturday 16 June 2018

66-1-126,10,14,8542

Thrown a day off by life.

Friday 15 June 2018

6-2-1-13,13,12,10,664

30 mins recline bike level 25

Thursday 14 June 2018

63-1-313,10,12,11,741

3 x 10 150kg leg press
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 35kg leg adductor machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps push downs
3 x 10 ez bar preacher curls 10kg each end of bar

blueberry and banana bread
asparagus and shiitake mushroom omelette with chips

lager and wine
13 st 6

Wednesday 13 June 2018

76-10-21,10,13,8743

30 mins recline bike level 25

blueberry and banana bread
veg soup and garlic bread

wine
13 st 7

Tuesday 12 June 2018

57-10059,15,10,682

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

3 x 10 24kg kettlebell shrugs
3 x 10 hyperextensions
3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press

banana
bolognaise and garlic bread
wine
13 st 5

Monday 11 June 2018

75-32-2-310,14,10,653

Thrown a day off by life as John came back in the car to London with me. (I had my kettlebell but circs conspired against.)

Chinese takeaway
lager and wine
13 st 7

Sunday 10 June 2018

?4-32-42,11,14,8750

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

?5-10-468,15,10,853

30 mins recline bike level 25
No scales on tour

Friday 8 June 2018

75-10-468,15,10,853

6:30 am morning Bikram with Serena Sabala

asparagus, ham and cheese omelette with chips
wine
13 st 7

Thursday 7 June 2018

73-11-549,14,10,851

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
15L, 15R scrunches

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps cable pullover
3 x 10 ez bar preacher curls 8.75kg each end of bar

banana
pork pie
beef and veg pasta bake

lager and wine
13 st 7

Wednesday 6 June 2018

63-20-149,14,10,853

1 min Curve 10km/hr

29 mins recline bike level 25

gammon and ham roll with vegetable soup
wine

13 st 6

Tuesday 5 June 2018

79?1-249,14,11,856

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
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 20kg shoulder press machine
3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

apple
fishcakes with a bacon and tomato sauce

lager and wine
13 st 7

Monday 4 June 2018

6???-239,11,976?

30 mins recline bike level 25

cheese burger
Irish Stew

lager and wine
13 st 6

Sunday 3 June 2018

1?-3-3-14,10,11,9,12,8?

8:30 am 1 hour Bikram with Shona Langridge

carrot, spud and salmon fishcakes with baked beans and poached egg
balsamic strawberry and brie wrap

lager and wine
13 st 1

Saturday 2 June 2018

78-42048,11,11,77?

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 ez bar preacher curls 10kg each end of bar

apple
bacon and greens

lager and wine
13 st 7

Friday 1 June 2018

69-60?18,11,12,10,3?

30 mins recline bike level 25

apple
pasta and Bologna
balsamic strawberries with brie

wine
13 st 6