044154,12,79477

8:30 am 1 hour Bikram with Serena Sabala

roast chicken, roast spuds, peas and gravy
lager and wine
13 st 0

325654,11,11,8469

30 mins recline bike level 25

tuna salad baguette and borscht
lager and wine
13 st 3

175956,10,9,12,767

7 am morning one hour Bikram with Serena Sabala

peanuts
egg, lentils, veg, rice
cider and wine
13 st 1

271?56,10,10,11,344

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 20kg triceps pressdown
3 x 10 10kg high cable curls

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns
15l, 15r scrunchies

3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls

cottage pie
wine
13 st 2

353?53,10,10,?665

Meetings around lunchtime meant I didn't get to the gym. so thrown a day off by life. (I've been this morning for what it is worth but that is a matter for tomorrow's entry.)

penne and bolognaise
wine
13 st 3

463?55,11,10,7546

30 mins recline bike level 25

leftover "John's slow cooker pork, peppers and beans with my Mexican rice" for lunch
fish pie
wine
13 st 4

4?4635,11,8937?

3 x 10 40kg bench
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 upper back machine - didn't notice the weight

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

apple
John's slow cooker pork, peppers and beans with my Mexican rice
lager and wine
13 st 4

?64625,10,79764

Hotpod Flow in Cardiff with Aaron Cousins

beef beef bourguignon and mashed spuds
lager and wine
no scales on tour

336783,11,98745

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

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

32644398,11,456

30 mins recline bike level 25

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

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

8832634,11,96557

30 mins recline bike level 25

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

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

?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

?56554,11,99767

30 mins recline bike level 25

no nothing on tour

353783,11,10,12,847

6:30 am morning Bikram with Serena Sabala

liver and bacon with colcannon
wine and lager
13 st 3

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

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

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

44?271,11,8,11,788

30 mins recline bike level 25

corned beef hash
lager and wine
13 st 4

?72272,11,10,9556

8:30 am 1 hour Bikram with Shona Langridge

pasty
lamb and veg pilaf
wine
no scales on tour

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

364340,11,10,9845

6:30 am morning Bikram with Serena Sabala

chicken mayo baguette
wine
13 st 3

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

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

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

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

642065,10,10,975

8:30 am 1 hour Bikram with Shona Langridge

gammon and sweetcorn fritters
lager and wine
13 st 6

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