012323,11,9757,12

25 mins recline bike level 25
stopped 5 mins early as I had finished the chapter on my e-book

beef and veg biryani with raita
wine
13 st 0

112323,11,9757,12

A day off, couldn't rouse myself for anything

beef  and veg byriani with raita
lager (Arsenal 1 - Chelsea 2 at the Standard) and wine
13 st 1

113422,12,13,857,10

A day off, couldn't rouse myself for yoga

turkey dinner
wine
13 st 1

102203,13,13,?1?,10

30 mins recline bike level 25

ate at Il Portico
lager and wine
13 st 1

0215,3,14,9227

Boxing Day off the gym and also off my head

food and drink supplied by party
13 st 0

??4?3????4?

Christmas day off grid

014???,10,922?7

30 mins recline bike level 25

sausage, chips, veg and pepper sauce
wine

21?74?,11,5158

no time to train after moving boxing gear with Ben at lunchtime

steak, frites, mushrooms, pepper sauce
lager and wine (won the quiz)
13 st 2

-21?36??5159

A day off travelling back

cod, new spuds, chorizo, veg, tomato sauce
wine
12 st 12

?2267??5159

Hot Pod yoga with Eleri Morgan

veg and mackerel dhansak with rice and naan
wine
no scales on tour

?14660,10,9519

A day off; Leamington Spa then Portishead on the way to Cardiff

veg and mackerel dhansak with rice and naan

wine

no scales on tour

-322?40,10,94208

20 mins recline bike level 25
the fire alarm went off in the gym when I was but two thirds of the way through. After shivering outside for quarter of an hour, a warm shower beckoned more than ten more minutes cardio.

Calamari and tuna pizza at Don Corleone with Ben
wine
12 st 11

-1?6?40894106

30 mins recline bike level 25

cod, new spuds, chorizo, veg, tomato sauce
lager and wine
12 st 13

-3?3343,10,74106

30 mins recline bike level 25


chicken, chorizo, tomato and peppers pasta baked with a cheese and veg sauce
wine
12 st 11

-2143-23972124

30 mins recline bike level 25

chicken, chorizo, tomato and peppers pasta
lager and wine
12 st 12

-113-222772(-1)48

30 mins recline bike level 25

chicken dhansak, veggie rice and sag aloo
lager and wine
12 st 13

211642,11,65139

A day off

Tighten Up Christmas do
lager and wine
13 st 3

201734886549

30 mins recline bike hills level 25

red pepper and chicken in black bean sauce with veg and egg fried rice
lager and wine
13 st 2

023464,10,8437,10

30 mins recline bike level 25

veggie pizza
cider and wine
13 st 0

-2-432142,10,93248

A day off

shakshuka and bread
lager and wine
12 st 12

-2161622,10,54328

30 mins recline bike level 25

stir fried chicken, rice, egg and veg
wine
12 st 12

116261887436,10

A day off

burger and chips
lager and wine (including lager powered quiz win)
13 st 1

-124050797444,10

30 mins recline bike level 25

calamari fritti and risotto vegetariana at Don Corleone
cider and wine
12 st 13

?-1206498564,10

Hotpod yoga in Cardiff. My 598th yoga class. My son's second. He was far better than me.

flingish brekkie
nibbles at Vince and Michelle's
lager and wine
no scales on tour

?-13-294964259

30 mins recline bike level 25

KFC
lager
no scales on tour

-1-141436984177

30 mins recline bike level 25

steak, spuds, mushrooms in pepper sauce
wine
12 st 13

1001455983067

30 mins recline bike level 25

lamb casserole and mashed spuds
orange
Guiness and wine
13 st 1

-126?347,11,81359

Couldn't be bothered to work out; fourth year year in a row.

bacon dhansak and rice (trust me on this)
wine
12 st 13

-218?645,11,54329

30 mins recline bike level 25

chicken curry and rice
lager and wine
12 st 12

-312-4855865238

Didn't manage to rouse myself for exercise before heading off to Hammersmith and Barnes.

beef Wellington and fried polenta

bacon roll

wine

12 st 11

-212-4855865238

8:30 am 1 hour Bikram with Shona Langridge

chicken and mashed root veg
lager and wine
12 st 12

0163775965159

30 mins recline bike level 11

massaman curry
lager and wine
13 st 0

14?3634,10,632,11

Another of my increasingly frequent days off.

massaman curry and rice
lager and wine
13 st 1

-2246914,10,7526,11

30 mins recline bike level 25

lasagne
wine
12 st 12

-4066?15,10,9526,11

30 mins recline bike level 25

mince and veg ragu with a bread roll
wine
12 st 10

2266?15,10,9526,11

Another day off after driving back from Wales via Warwickshire

lamb and root veg stew with a bread roll
wine and lager
13 st 2

?-262613,10,83379

A day off visiting mum and dad in Cardiff

chicken and aubergine Madras and rice
lager and wine
no scales on tour.

1?54517,10,73519

8:30 am one hour Bikram with Shona Langridge

haddock in a cheddar sauce, mushy peas and chips
lager and wine
13 st 1

3153646895337

Another day off

lamb chops, veg and a naan
lager and wine
13 st 3

-1-251?36,7,11,5446

30 mins recline bike level 25

haddock in a cheddar sauce, mushy peas and chips
wine
12 st 13

115554993348.html

Yet another day off.

bacon and pork dhansak with a naan
wine
13 st 1

1243667,10,74369

30 mins recline bike level 25

veg and pork dhansak with rice
wine
13 st 1

403353588418,10

A day off

pork, bean and mushroom pasta
lager at the quiz
13 st 4

-2-2?6747,12,8646,10

30 mins recline bike level 25

enchiladas
lager and wine
12 st 12

1125047,12,76436

Trap bar deadlifts, as I try to get back on board with resistance training after a long gap.

pulled pork burritos
lager and wine
13 st 1

-3-2831?7,12,76436

30 mins recline bike hills level 25

chicken and red pepper in black bean sauce and noodles
wine
12 st 11

-1-5653?7884368

30 mins recline bike level 25

xinxim chicken, farofa and rice
wine
12 st 13

1-253363,10,54575

30 mins recline bike level 25

enchiladas
lager and wine
13 st 1

1053-107,10,54677

Another day off

chicken soup and egg mayo roll
wine
13 st 1

-11?1-346,10,84488

A day off

burger
chicken soup and bread roll
wine
12 st 13

1??2346,10,84488

30 mins recline bike hills level 11

Spanish chicken, peppers and spuds with crusty bread
lager and wine
13 st 1

1152-239,10,7556,10

30 mins recline bike level 25

spanish chicken and rice
lager and wine
13 st 1

1-250074,10,87575

7:30-8:00 pm Bikram with Serena Sabala (the first full 90 minute session in a long time)

veg, sausage and duck a l'orange fried rice
wine
13 st 0

?240169,10,7556,10

Left at 6:30 in the morning for Leamington Spa then to Cardiff for mum and dad; no time for exercise.

duck a l'orange with roast spuds
wine
no scales on tour

-1345-53598477?

30 mins recline bike level 25

crab and veg risotto
lager and wine
12 st 13

1255-428,11,77368

30 mins recline bike hills level 25

root veg (spuds/swede/carrot) bubble 'n squeak with sausages, black pudding and fried egg
wine
13 st 1

2375-677,10,5566,10

Went to the doctor lunchtime so thrown a day off by life.

crab and avocado omelette with chips
lager and wine
13 st 2

1051-234985477

30 mins recline bike level 25

penne bolognaise
lager and wine
13 st 1

1274646876779

8:30 am one hour Bikram with Shona Langridge

cottage pie with sweet spud top
lager and wine
13 st 1

035502,10,85588

30 mins recline bike level 25

Mignons de Porc à l'ail (from Biurdain's Les Halles) with almond milk mashed sweet spuds (Beth leftovers)
wine
13 st 0

1378074?84558

30 mins recline bike level 25

a leftovers burrito
wine
13 st 1

1175172?776,10,7

30 mins recline bike level 25

Korean burrito (from the freezer) and home made guac.
wine
13 st 1

334?368?87669

30 mins recline bike level 25

red Thai spud and prawn curry with noodles
lager at the quiz
13 st 3

3?7?1558967?5

30 mins hills level 25 recline bike

chicken tinga with veggie rice
lager and Guinness
13 st 3

2?8552877766

8:30 am one hour Bikram with Shona Langridge

cod and chips from the Fish Inn
lager
13 st 2

3-196236,10,87485

30 mins recline bike hills level 11

pizza at Pizzicotto
wine
13 st 3

2275-236,11,89565

30 mins recline bike level 25

chorizo prawns then calzone at Corleone's
wine
13 st 2

3-17424799544

30 mins recline bike level 25

Guinness
burger
13 st 3

0368368969778

30 mins recline bike level 25

Chinese chicken and peppers with noodles
wine
13 st 0

1265266988778

30 mins recline bike hills level 25

lasagna and salad
lager and wine
13 st 1

1565266988778

I had intended to do HotPod yoga in Cardiff yesterday at 11:30 but it was sold out. Thrown a day off by life.

breakfast tortilla stack at Vince and Michelle's
chilli 'n rice
wine
13 st 1

?23543879987

30 mins recline bike level 25

fish burger with mushrooms
carrot and coriander soup
lager and wine
no scales on tour.

1-273246998884

day off

grazing
wine
13 st 1

1563......

6:30 am morning one hour Bikram with Serena Sabala

lentils, jackfruit and fishcakes *yummy trust me"
lager and wine
13 st 1

1484?448976?8

30 mins recline bike level 25

Jackfruit pizza
wine
13 st 1

2090-138,10,9684

30 mins recline bike level 25

cauli and gammon omelette with chips
wine
13 st 2

0678455,10,7877?

Yet another day off

veg soup and gammon sarnies
lager and wine
13 st 0

0675536?76687

30 mins recline bike level 25

spinach and cauliflower cheese with croutons
lager and Guinness
13 st 0

0435438,11,87789

8:30 am one hour Bikram with Shona Langridge

cheese, tomato and gammon baguette
lager and wine
13 st 0

0454459797958

30 mins recline bike level 25

gammon, Spanish omelette, cauli, cheese sauce
wine
13 st 0

0078?0799758

no chance for a workout as I had to get to Doncaster and back

sausage dhansak and a Spanish omelette
lager
13 st 0

-12563-26,10,9955,10

A day off as I watched Wales's 2nd half at lunchtime

sausage dhansak and rice
wine
12 st 13

0031?-107,13,6?677

A day off through laziness

sausages in a bread roll
wine
13 st 0

031?-107,13,6?677

30 min recline bike level 25

lamb, spuds, brussel sprouts and mint gravy
stout and wine
13 st 0

-2??4-708,11,6,10,758

A day off as I went along to Wimbledon Bookfest.

lamb, aubergine and sweet pepper casserole with crusty bread
lager and wine
12 st 12

0?54549,11,88678

8:30 am one hour Bikram with Shona Langridge

black pudding and chorizo sorta thing
wine
13 st 0

-203473?,11,99746

30 mins recline bike level 25

lamb, aubergine and sweet pepper casserole with black pudding roll
lager
12 st 12

-2164829,10,11,12,555

30 mins recline bike level 25

fish, chorizo, spuds, red pepper
wine
12 st 12

0476?15,12,12,12,549

I popped down the Standard to catch the second half of the All Blacks Canada world cup game yesterday lunchtime so I didn't get to the gym.

Chicken and apple dhansak with rice
lager
13 st 0

-3156549,12,10,11,458

30 mins recline bike level 25

ratatouille based fish pie with green beans
wine
12 st 11

-2442365,10,8,10,357

30 mins recline bike level 25

creamy chicken, chorizo and mushroom pasta bake
wine
12 st 12

10441541279477

Didn't manage to get to the gym after watching the Wales Australia game at the pub in the morning.

creamy chicken and mushroom pasta bake
lager and Guiness
13 st 1

-1325654,11,11,8469

30 mins recline bike level 25

pulled pork slider, ratatouille and chips
lager and wine
12 st 13

1175956,10,9,12,767

30 mins recline bike level 25

pork, green bean and spud Thai curry with rice
lager and wine
13 st 1

-1271?56,10,10,11,344

Ray the artist popped round at lunchtime. He lives in the 19th century so I have help him out with online stuff now and again. Always a pleasure, but it ate up my gym schedule. "Thrown a day off by life."

pork chops, green beans and mashed spuds
wine
12 st 13

-1353?53,10,10,?665

30 mins recline bike level 25

double cheeseburger with guac and pickled carrots plus crispy potato slices
perry and wine

12 st 13

?463?55,11,10,7546

No chance to train on my monthly Royal Progress around England and Wales. I had hoped to get in a quick session at HotPod Yoga but both the possible Cardiff slots were sold out.

chinese chicken and peppers with egg fried rice
Aldi Perry

no scales on tour

-34?4635,11,8937?

30 mins recline bike hills level 25

Salmon fishcakes and baked beans
wine
12 st 11

1?64625,10,79764

30 mins recline bike hills level 25

chicken and bacon pasta with garlic bread
lager and wine
13 st 1

0336783,11,98745

60 min 8:30 Bikram with Stephanie Bohr

chicken casserole with baked spuds
lager and wine
13 st 0

1366555,10,12,10435

30 mins recline bike level 25

take away kebab
lager and wine
13 st 1

232644398,11,456

30 mins recline bike level 25

chicken, bacon courgette, tomato and spud casserole
wine
13 st 2

0581420889756

a day off from laziness

sausage and hidden veg pasta
lager and wine
13 st 0

08832634,11,96557

30 mins recline bike level 25

chowder and a quesadilla
wine
13 st 0

-16737318,10,8446

30 mins recline bike level 25

Mexican cottage pie and guac
lager and wine
12 st 13

-1?67534,10,99966

30 mins recline bike level 25

leftover lamb, broad beans and peas in a hot baguette with crispy potato slices
cider and wine
12 st 13

-2?56554,11,99767

8:30 am Bikram Yoga 60 minutes-Off with Claire Cooper

lamb, broad beans and peas with a bread roll
wine
12 st 12

-1353783,11,10,12,847

30 mins recline bike level 25

chilli, chips 'n cheese
stout in the Sultan
12 st 13

-3321?8099,12,?36

A day off. I bumped into Pat outside the Merton Apprentice on my way to the gym and sat down because I had a work issue to discuss. One thing led to another and I had a couple if pints instead of exercising.

chilli con carne
lager
12 st 11

-2447?5-1,11,11,11,746

30 mins recline bike level 25

chilli con carne and rice enchiladas
wine
12 st 12

-264?440,11,11,9558

30 mins recline bike level 25

chicken and corn quesadilla with Mexican rice
wine
12 st 12

-144?271,11,8,11,788

30 mins recline bike level 25

chicken and corn quesadilla with Mexican rice
wine
12 st 13

0?72272,11,10,9556

30 mins recline bike level 25

Mexican chicken, corn on the cob and potato wedges
lager and wine
13 st 0

-1345363,11,12,11,855

8:30 am Bikram Yoga 60 minutes-Off with Claire Cooper

broccoli and cauli in cheese and bacon sauce with spuds
lager and wine
12 st 13

0364340,11,10,9845

30 mins recline bike level 25

chicken and veg biryani
lager and wine
13 st 0

-2642050,10,10,13,937

30 mins recline bike level 25

cheese and tomato roll
tuna and sweetcorn pasta
lager
12 st 12

0562410,2,10,12,10,665

30 mins recline bike level 25

chicken and okra jambalaya
lager
13 st 0

-35504538,10,9775

30 mins recline bike level 25

chicken, colcannon, onion gravy and peas
wine
12 st 11

-26?2261,11,10,10,7??

30 mins recline bike level 25

chicken and veg biryani
wine
12 st 12

-1642065,10,10,975

30 mins recline bike hills level 25

Korean burrito and collard green salsa verde
lager and wine
12 st 13

-162186,9,13,11,-?5

Ben to the dentist in the morning followed by burger slingage meant no time for exercise

tuna and sweetcorn pasta
lagter and wine
12 st 13

-1660445,9,13,11,666

30 mins recline bike level 25

avocado omelette and beans
lager and wine
12 st 13

1764?45,11,12,11,765

Plunged straight into work on getting back the 'Mills from Cardiff via Portishead. No exercise again.

left over chicken curry with Indian veg bits and pieces
wine
13 st 1

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

No exercise on a Leamington Spa, Telford, Cardiff round trip

pasty
wine
no scales on tour

1754575,10,?,10,865

30 mins recline bike level 25

leftovers bunged in slow cooker plus garlic bread
wine

13 st 1 (Caroline my sister says I am looking slimmer)

26?4284,9?,11,10,74

Bank holiday idleness

prawns in green apple curry with mushroom and pea rice
wine

13 st 2

37?1074,10,11,11,964

yet another day off

lager and win
cod, chorizo, mushy peas and chips
13 st 3

0570396,12,9,11,35

60 min 8:30 Bikram with Stephanie Bohr

cod, mushy peas, chorizo and chips
lager and wine
13 st 0

2570172,10,10,12,?65

30 mins recline bike level 25

sorta Mexican inspired fish pie
lager and wine
13 xt 2

25511758,10,13,?35

Another day off. This is getting a bit sloppy.

Korean burrito and guac
wine
13 st 2

0741245,12,11,12,?52

A day off just like last year.

black pudding, chorizo, mushrooms, toms collard greens and rice (you just have to trust me)
wine
13 st 0

2553363,11,8,11,625

30 mins recline bike level 25

BBQ at the Hendrie house
wine
13 st 2

24434469,10,11,714

A day off

chilli con carne with noodles
lager and wine
13 st 2

3?40250,10,11,11,642

30 mins recline bike level 25

pork, kimchi, veg fried rice
lager and wine
13 st 3

36424-328,11,12,325

8 am one hour morning Bikram with Eugene Sabala

egg, black pudding, tomatoes, mushrooms and chips
lager and wine
13 st 3

3641234,12,11,12,533

30 mins recline bike level 25

Korean burrito
lager and wine
13 st 3

1561?349,11,13,863

30 mins recline bike level 25

sweet spud and carrot Spanish omelette
wine
13 st 1

2864?-14,11,11,11,572

30 mins recline bike level 25

chicken, baby corn, pineapple and coconut curry with naan
wine
13 st 2

388?23098,11,633

30 mins recline bike hills level 25

keema peas, naan, raita
wine
13 st 3

484?215,12,9,10,852

A day off from sloth.

black pudding, chorizo, mushrooms, toms and rice

wine

13 st 4

5?30-3-1,1,11,10,10,753

30 mins recline bike level 25

pork in orange, sweet spud and collard greens colcanna sorta cottage pie thingummyjig
lager and wine
13 srt 5

4?4-3?0?99,10,753

8:30 am one hour Bikram with Shona Langridge

4?1-4?1?10,10,10,643

30 mins recline bike level 25

pork quesadilla with Harlem to Heaven inspired peanut soup
lager and wine
13 st 4

4?41?2?11,10,12,536

30 mins recline bike level 25

chilli con carne with rice topped with avocado, spring onion and cheese
lager and wine
13 st 4

3?30?0?9,13,11,633

30 mins recline bike level 25

Smörgåsbord fridge grazing
wine
13 st 3

5?30-124,11,11,10,672

30 mins recline bike level 25

new spuds, burgers, peas and gravy
wine
13 st 5

710-35,11,13,10,63?

30 mins recline bike level 25

chicken, baby corn, pineapple and coconut curry with noodles
lager and wine
13 st 7

7?20-249,13,9872

30 mins recline bike level 25

cheeseburger and chips
lager and wine
13 st 7

6?-2?323,11,14,11,??3

30 mins recline bike level 25

chicken, baby corn, pineapple and coconut curry with rice
lager and wine
13 st 6

6041063,10,14,?5?3

25 mins recline bike hills level 25

beef and veg pasta
cider and wine
13 st 6

74-22??81,13,????-1

7:00 am Bikram Yoga 60 mins - Lisa Fry

chicken, baby corn, pineapple and coconut curry with rice
wine
13 st 7

5501?74,10,??70

Another day off as I got back after lunchtime and was invited to the pub at six. I have been to yoga this morning but it doesn't count until tomorrow.

feijoada
wine and lager
13 st 5

?461186,10,10,8,10,?3

A day off as I went through my monthly peregrinations around Police Force clients.

feijoada
wine
no scales on tour as I stopped in Cardiff

4243264,11,12,87?

30 mins recline bike level 25

keema peas and rice
lager and wine
13 st 4

6411281,12,14,8,10,?

30 mins recline bike hills level 25

chicken dhansak with a garlic and coriander naan]
lager and wine
13 st 6

4?2282?,13,8723

8:30 am one hour Bikram with Shona Langridge

tuna and egg salad roll with sweet pepper and tomato soup
lager and wine
13 st 4

4312186?,13,8733

30 mins recline bike level 25

beef and sweet pepper curry with naan
lager and wine
13 st 4

4734186?,12,8632

30 mins recline bike level 25

pork, sweetcorn, rice, pepper and tom curry with a naan
lager and wine
13 st 4

3455184?,10,9632

Day off

pork, lentils, rice, brocolli
lager and wine

535243?,12,11,633

30 mins recline bike level 25

Don't remember what I ate at the BBQ
wine
13 st 5

365?093?,15,11,731

30 mins recline bike hills level 25

pulled pork and sweetcorn burrito
wine
13 st 3

5762049,8,14,773

30 mins recline bike hills level 25

penne carbonara
lager and wine
13 st 5

4342049,8,14,773

8:30 am one hour Bikram with Shona Langridge

bacon roll and veg soup
lager and wine
13 st 4

422-2?86,11,14,673

30 mins recline bike level 25

noodles, beef, beans, mushrooms
lager and wine
13 st 4

5354?676,10,12,753?

30 mins recline bike hills level 25

chilly con carne with shrooms etc and rice
wine
13 st 5

32612798,12,8741

a day off
chilli
wine
13 st 3

64634678,13,964-2

30 mins recline bike level 25
burritos
wine
13 st 6

6211-1778,14,9,55-1

30 mins recline bike level 25

tuna and avocado roll with onion soup
lager and wine
13 st 6

5??3-1778,14,9,55-1

30 mins recline bike level 25
burgers
lager and wine
13 st 5

54330889,15,10,35-3

30 mins recline bike level 25

pimped double cheeseburger
lager and wine
13 st 5

754-1-1679,15,10,47-2

30 mins recline bike level 11

Rare these days but relished; chicken dhansak, sag aloo and pulao rice from the Colliers Wood Tandoori.

A Clapham Common to Colliers Wood pub crawl of assorted booze.

13 st 7

45231468,15,935-1

6:30 am morning one hour Bikram with Serena Sabala

egg, spud, lentil and aubergine curry with rice
lager and wine
13 st 4

46523468,15,935-1

30 mins recline bike level 11

leftover pasta, baba ganoush, Spanish omelette, tomato sauce
lager and wine
13 st 4

4772178,11,12,844-2

30 mins recline bike level 25

penne with beef, bacon, sun dried toms, olives and white sauce
wine

13 st 4

8650-129,10,12,96?-1

30 mins recline bike level 25

double cheese burger with gherkins and artichoke
wine
13 st 8

8750-157,11,14,8751

A day off; laziness as much as anything.

corned beef, peanut butter and veg curry with rice
lager and wine
13 st 8

5?4-129?12,13,883-2

8:30 am 1 hour Bikram with Serena Sabala

cream of celery soup with a tuna melt roll
lager and wine
13 st 5

776016?10,13,11,74-2

30 mins recline bike level 25

corned beef hash and fried egg
wine
13 st 7

5740181,12,14,974-2

30 mins recline bike level 25

coq au vin, baked spud, leak sauce
wine
13 st 5

?742093,10,14,684-3

Back trouble. I couldn't get off it before heading down the M4 to Cardiff via Portishead: thown a day off by life.

Minted lamb kebabs with savoury vegetable rice plus wine, thanks for asking.

On tour, scales were there none.

77?1-344?,12,874-3

30 mins recline bike level 25

coq au vin and home fries
wine
13 st 7

794-50212,14,9470

30 mins recline bike level 25

coq au vin
lager and wine
13 st 7

773-2-343,12,14,9470

30 mins recline bike level 25

chicken and chips
lager and wine
13 st 7

873?-383,10,13,700

30 mins recline bike level 25

lager and wine (lager at the Old Ruts for Ben's age group BBQ)
burger
bacon and chickpea curry with rice
13 st 8

8730242,11,15,9721

30 mins recline bike level 25

Spanish tortilla with a bacon, tomato and roast pepper sauce
lager and wine
13 st 8

6532032,11,16,?27-1

30 mins recline bike level 25

tuna melt roll with pea and pasta soup
wine
13 st 6

7672041,11,15,7530

30 mins recline bike level 25

bacon, sun dried tom and gherkin baguette
lager and wine
13 st 7

668?063,12,14,842-1

30 mins recline bike level 25

pasta with prawn, artichoke, roasted pepper and tomato sauce
lager and wine
13 st 6

478?063,12,14,842-1

30 mins recline bike level 25

veg sausage and rice in a tomato sauce with a pitta
lager and wine
13 st 4

66?-2074,11,14,885-1

30 mins recline bike level 25

veg and sausage fried rice
lager and wine
13 st 6

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

Thrown a birthday off by life.

45-1-152,10,13,10,10,3-1

30 mins recline bike level 25

BBQ
lager and wine
13 st 4

660-134,11,12,10,10,3-1

30 mins recline bike hills level 25

keema mushrooms and peas
cider and wine
13 st 6

831-136,11,13,9,10,0-2

30 mins recline bike level 25

pork, grains, greens and beans
wine
13 st 8

86-2-116,11,?7810

30 mins recline bike hills level 25

carrot and coriander soup with brekkie quesadilla
wine
13 st 8

687-2-213,11,?9631

30 mins recline bike level 25

lager and wine
sorta bacon Muffaletta of my own design
13 st 6

643-2-414,10,11,8532

30 mins recline bike level 25

chicken and fried rice
lager and wine
13 st 6

866-1-126,10,14,8542

8:30 am 1 hour Bikram with Serena Sabala

sir fried chicken, veg and noodles
lager and wine
13 st 8

66-2-1-13,13,12,10,664

30 mins recline bike level 25

all day breakfast sarnie
sausage, egg and pea fried rice
lager and wine
13 st 6

663-1-313,10,12,11,741

30 mins recline bike level 25

hero sandwich and vegetable soup
cider and wine
13 st 6

276-10-21,10,13,8743

A day off

hero sandwich
lager and wine
13 st 2 (so I am 5 pounds lighter than yesterday, right?)

757-10059,15,10,682

30 mins recline bike level 25

chicken, bacon, spinach and olive pasta in an onion and tomato sauce
wine
13 st 7

675-32-2-310,14,10,653

30 mins recline bike level 25

chicken, sweet spud chips, mayo and siracha
wine
13 st 6

7?4-32-42,11,14,8750

30 mins recline bike level 25

chicken, sweetcorn, mushroom and pasta bake
lager and wine
13 st 7

7?5-10-468,15,10,853

30 mins recline bike level 25

chicken, sweetcorn, mushroom and pasta bake
lager and wine
13 st 7

775-10-468,15,10,853

30 mins recline bike level 17

rice, green beans, tomatoes, chorizo, chicken and rice
lager and wine
13 st 7

773-11-549,14,10,851

Had to wait in all day as a new dishwasher was being delivered so thrown a Dio by L.

chicken and green bean fried rice
wine
13 st 7

463-20-149,14,10,853

30 mins recline bike level 25
ribs
wine
13 st 4

?79?1-249,14,11,856

Hotpod Flow in Cardiff with Rae Dwyer

pork pie
dhansak and noodles
lager
no scales on tour

86???-239,11,976?

30 mins recline bike level 25

chicken and veg dhansak with rice
wine
13 st 8

81?-3-3-14,10,11,9,12,8?

Day off

wine
various tapas of my own design
13 st 8

578-42048,11,11,77?

8:30 am 1 hour Bikram with Ufuoma Asagba (though she was late tsk tsk)

meatballs and pasta
lager and wine
13 st 5

269-60?18,11,12,10,3?

30 mins recline bike level 25
pate roll with soup
wine
13 st 2

618-2148,14,977?

30 mins recline bike level 25
burger
roast pepper and cheese omelette with fries
wine
13 st 6

660-5-1029,12,9752

30 mins recline bike level 25
chicken and chickpea pasta
lager and wine
13 st 6

266-42-109,10,9762

30 mins recline bike level 25

chicken, spuds, carrot, leek onion
lager and wine
13 st 2

866-6103,10,10,10,874

30 mins recline bike level 25

chicken casserole and mashed potato
lager and wine
13 st 8

569-300?10,14,9,11,?0

30 mins recline bike level 25

veg, hot dog and rice improvisation
lager and wine
13 st 5

286,-12,5-1?9,14,9,11,0

30 mins recline bike level 25

food
drink
13 st 2

562-53-2-38,10,11,9?3

30 mins recline bike level 25

cauli and bacon pasta bake
lager and wine
13 st 5

378-405-46,11,12,7?

30 mins recline bike level 25

cauli and bacon pasta bake
wine
13 st 3

368-800-37,14,15,960

30 mins recline bike level 25

Crab Stick, Chorizo and Laverbread Butty
cider and wine
13 st 3

568-422-17,14,12,873

30 mins recline bike level 25

prawn, mushroom, bean, rosti and cheese enchilada with sauce, aubergine and avocado
lager
13 st 5

462-62116,12,9762

30 mins recline bike level 25

chicken soup with a tuna and sweetcorn sarnie
lager and wine
13 st 4

4?4-50-2-38,12,8873

Another day off nursing a gentleman's head.

328-7-23?9,12,986

Didn't go to the gym or yoga, though I fibbed and said I did.

paella
lager and wine
13 st 3

568-503-107,13,12,7?4

30 mins recline bike level 25

prawn, mushroom, bean, rosti and cheese enchilada with sauce
lager and wine
13 st 5

528-73-107,13,12,7?4

30 mins recline bike level 25

lamb, veg and lentil curry with aubergine and noodles
cider and wine
13 st 5

526-50127,15,13,554

30 mins recline bike level 25

prawn, mushroom, bean, rosti and cheese enchilada with sauce
wine
13 st 5

778-10,0-1-19,13,11,844

30 mins recline bike level 25

lamb, veg and lentil curry with rice
wine
13 st 7

874?0-248,11,9747

30 mins recline bike level 25

lamb, leek, spud and carrot casserole
lager and wine
13 st 8

5?8-73-136,12,10,457

Another day off from laziness.

jack-fruit and cauliflower rice burrito with a spicy mushroom sauce
lager and wine
13 st 5

5?6-5?-201,12,9675

Couldn't be bothered to go to yoga so thrown a day off by life

13 st 5

669-62-538,12,11,?56

30 mins recline bike level 25

jack-fruit and cauliflower rice burrito (I have become the thing I despise)
lager and wine
13 st 6

577-60-4,67,12,12?56

30 mins recline bike level 25

pork and mustard roll with veg soup
wine
13 st 5

?36-40-219,14,13,736

Meetings in the Midlands then Mum and Dad in Cardiff.

No exercise on tour. No scales on tour.
Aldi chicken katsu Kiev, veg samosas and wine. Cultural appropriation box soundly ticked.

775-600-17,13,9?46

30 mins recline bike level 25

pork and mustard roll with veg soup
wine
13 st 7

854-64-4-17,13,9?4 6

Yet another day off.

bacon roll and veg soup
wine
13 st 8

758-610?7,13,9?4

30 mins recline bike hills level 25

ragu
lager and wine
13 st 7

745-62015 20??10,956

8:30 am 1 hour Bikram with Serena Sabala

BBQ Jackfruit and vegan cheese panini at Coffee in the Wood
pork, bacon, jackfruit, asparagus, sweet pepper, bamboo shoot Thai red curry and noodles

lager and wine
13 st 7

426-1??899677

30 mins recline bike hills level 25

sweet and sour prawns witb veg fried rice
lager and wine
13 st 4

5661?-17,13,?555

30 mins recline bike hills level 25

pork, bacon, jackfruit, sweet pepper, bamboo shoot Thai red curry and noodles
wine
13 st 5

6661-4-3???456

30 mins recline bike hills level 25

curried yesterday's leftovers with rice
wine
13 st 6

716-13-19??467

No training again after waiting all day for Parceforce and having appointments in the evening. I will take the parcel to the Mitcham drop off point myself.

Pork, BBQ jackfruit, spuds, 'slaw, halloumi and cous cous.
lager and wine
13 st 7

10,45-51218,?,12,569

Another day off as I waited in the office from 9 until 5:30 for Parcelforce to collect a package. They didn't turn up at all.

fishcake and veg
lager and wine
13 st 10

?4?-6-1037,12,12,578

No exercise and forgot to weigh myself this morning.

I did remember to drink wine and lager and eat chicken and veg pasta though.

745-514-16,11,12,578

8:30 am 1 hour Bikram with Serena Sabala

chilli sausage roll
salmon and colcannon
stout and wine
13 st 7

748-7?-535,10,11,748

30 mins recline bike level 25

sausages, colcanon, gravy
wine
13 st 7

848-7?-535,10,11,748

30 mins recline bike level 25

quesadilla
sorta Mexican cottage pie
Lilley's Apple and Pear cider
wine
13 st 8

7-27-5?-21,11,11,?449

30 mins recline bike level 25

chilli 'n chips
quesadilla
lager and wine
13 st 7

7-17??-338,11,11,64?

30 mins recline bike level 25

curry fish pie
wine
13 st 7

10,24?1-309,11,10,758

30 mins recline bike level 25

curry fish pie
lager and wine
13 st 10 (10!)

70?-8-1-428,11,864,11

30 mins recline bike level 25

chicken mushroom, broccoli and spinach pasta with a cheese panini
lager and wine
13 st 7

8-13-70-134,11,12,66?

8:30 am one hour Bikram with Shona Langridge

chicken mushroom and spinach pasta bake
lager and wine
13 st 8 (weight is definitely creeping up)

7-23-712168,11,4?8

A day off

Mexican soup and a roll
wine
13 st 7

?04-6-5-206,11,11,37,11

30 mins recline bike level 25

chicken, salsa and bean burritos with guac
wine
forgot to weigh myself

738-6-5-206,11,11,37,11

30 mins recline bike level 25

spud, egg, onion and chorizo nachos with guac
(Made the tortilla chips in the Actifry - from tortillas, remarkable as it may be to report, and it worked well.)
wine
13 st 7

5-19-6-1018,11,?34,12

30 mins recline bike level 25

BBQ at the Hendries
wine
13 st 5

73?-80-4487,10,45?

30 mins recline bike level 25

prawn, celery and lentil curry with a naan
lager and wine
13 st 7

4?7-9-2-1358835?

Another day off. Pattern emerging!

pulled pork hash con huevos
lager and wine
13 st 4

4? 5-1-5-398,12,56,12

Another day off. Pattern emerging?

Kimchi and pork fried rice
wine
13 st 4

348-9-2-1-229,11,12,57,11

Another day off

cream of celery soup with pork and bean quesadillas
lager and wine
13 st 3

649-8-20-1,11,11,11,56,11

Too lazy for early doors yoga, then couldn't be bothered to get to the gym.

(pork) chilli 'n rice
wine
13 st 6

647-7-21-1,10,8914,9

30 mins recline bike level 25

left-over cubano at lunchtime
pork shepherd's pie
lager and wine
13 st 6

72?-30-6-2?,11,11,259

Drove to the midlands for meetings, leaving around six in the morning and getting back twelve hours later. Not enough mental energy left after that for exercise.

Mojo Pork Cubano and mushroom soup
lager and wine
13 st 7

626-3-31-3?9,10,54,12

30 mins recline bike level 25

pork in boozy berry sauce with colcannon
lager and wine
13 st 6

5271-3-1?8,11,??4,11

Loading the van in Skewen and unloading in Cardiff counts as the day's workout again.

bacon roll
tuna and aubergine pasta bake
wine
13 st 5

?460?-4?79?04,12

Officially a day of reset, but John assures me that loading and unloading a van helping him move house counts as exercise.

butter chicken, mushroom bhaji, kachumber salad and rice
lager, wine and John's mead.

no scales on tour

?16-140-77,11,?227

30 mins recline bike level 25

beef and pea curry with rice
wine

no scales on tour

35015-4-10,59?22,10

7 am morning one hour Bikram with Serena Sabala

cheese and onion roll
veg and lamb fried rice
cider and wine
13 st 3

426?-1-1-859?227

30 mins recline bike level 25

creamy onion soup with a lamb and aubergine sorta banh mi
wine
13 st 4

316?-17-3689359

30 mins recline bike level 25

Pizza Express Calabrese
wine
13 st 3

4020-27-2998719

30 mins recline bike level 25

shepherd's pie
lager and wine
13 st 4

4150-27-2998719

I was relying on the clock in the kitchen yesterday. It is the only time piece in the house that doesn't automatically adjust to daylight saving. By the time I realised it was an hour later than I thought I didn't have time to get to the gym before wandering down to the Standard for the Cardiff City Chelsea game. (Cardiff should have had a couple of penalties, Rudiger should have been sent off, Chelsea's goal was blatantly offside. Other than that, the officiating was good.) Too much Stella taken on board during the game to train after, thus thrown a day off by life.

lamb with boulangerie potatoes
lager and wine
13 st 4

417107-367,10,34,11

8:30 am 1 hour Bikram with Serena Sabala
sausage roll
chicken, sweet potato and veg curry with rice
lager and wine
13 st 4

4-37-2-14-578916,11

30 mins recline bike level 25

sorta banh mi/torta/muffaletta hybrid of my own design
cider and wine
13 st 4

406-1-13-29,11,826,12

30 mins recline bike level 25
baked sweet potatoes stuffed with my chilli, cheese and avocado
wine
13 st 4

507-3-3608,10,916,11

30 mins recline bike level 25

cheese topped beef, black bean and sweet pepper chilli pasta bake
cashew nuts
wine
13 st 5

566-1-25099,10,13,12

30 mins recline bike level 25

chicken and veg dhansak (secret ingredient mango chutney) and rice
wine
13 st 5

53?-3-38-35,10,715,10

30 mins recline bike level 25

chicken, olive and sun-dried tomato pasta
wine
13 st 5

82?-1-15058715,13

30 mins recline bike level 25

curry at the Hendries
lager and wine
13 st 8

5-23-323-2?9936,15

30 mins recline bike level 25

Sausage roll (Leila's from Coffee in the Wood)
tuna, sweetcorn and red pepper pasta bake
lager and wine
13 st 5

5-250-25-2?9936,15

30 mins recline bike level 25

beef, black bean and sweet pepper chilli
lager and wine
13 st 5

6-13-15-2?9936,15

30 mins recline bike level 25

gammon, veg and lentil curry with rice
lager wine
13 st 6

606-3507,10,938,13

30 mins recline bike level 25

gammon, veg and lentil curry with rice
wine
13 st 6

617-116-469?-13,13

I didn't do anything yesterday. It was sheer laziness on my part and I tipped the scales at thirteen stone six of bone and lard this morning.

Apart from wine, this step up in weight division was also fuelled by cauliflower cheese, gammon and bread.

316-318-469?-13,13

30 mins recline bike level 25

veg soup and bacon roll
wine
13 st 3

3-28-136388?-15,16

30 mins recline bike level 25

bacon and egg roll
spiced prawn, cod and sweet potato fishcakes with naan
lager and wine
13 st 3

1-15-2142,10,10,?-14,13

8:30 am 1 hour Bikram with Serena Sabala

mince and veg bolognaise with pasta
lager and wine
13 st 1

3-19-2106-158?04,17

30 mins recline bike level 25

chicken and veg curry with rice
lager and wine
13 st 3

3-2712606,10,?31,16

Too tired after driving from Wales to London to shake my booty in any way shape or form.

chicken with stuffed spud skins
lager and wine
13st 3

?18-22?-246??2,16

A day off as I was driving round the country collecting auctions then went down to see mum and dad in Cardiff.

prawn and baby corn green curry with noodles
wine

?-140??-367??3,16

legs, biceps and triceps

Steak and beans
wine
Out the door early to collect auctions around the country.

3460??-188804?

A day off as I went to get my my haircut at lunchtime rather than honing the abs.

pork and black bean chilli and chips
wine
13 st 3

6??1??-210,7814?

30 mins recline bike level 25

fried rice brekky
mushroom and veg omelette, bacon chips and beans

lager and wine
13 st 6

6??0???598-35

A day off as I was travellingback to London yesteday.

I am back home now at a cuddly 13 st 6

?2?-2??-279604?

A good final day on the slopes despite hyperextending my knee in the early afternoon.

In summary I arrived last Saturday with a wonky left knee and depart today with a wonky right knee.

?4?-2??-279604?

High winds and many lifts shut. So much so that I am labelling the day Rest rather than Ski.

?4?4??-279604?

bout five hours on the slopes. Perhaps I can export it from Google Maps timeline as KML?

?3?-1?5079831?

Solid skiing. I have noticed that my Google Maps timeline records when I am skiing. I wonder if I can export or otherwise share those figures here?

?2??04-2895-3??

A day skiing but my Go Pass tracking doesn't seem to be working so you will have to take my word for it.

?0?0-1709,10,6-2??

Spent the better part of the day being introduced to and touring the slopes by and with Justin our Aussie facilitator.

All ski holidays should begin this way.

?23016-1896-3?

A day travelling from London to Jasna in Slovakia so no exercise.

?061-44-2978-518

30 mins recline bike level 25

queing this post up the day before as I am off early for skiing.

1362021?,10,4-458

Another lazy day off
quesadillas
wine
13 st 1

0131052??5-46,12

A lazy day off
pork hash 'n eggs
wine
13 st 0

106-2-1625?6-48,12

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

3 x 10 30kg high pulls
3 x 10 30kg pull downs
3 x 10 hyperextensions

30 20kg abdominal crunch machine

3 x 10 10kg shoulder press machine
3 x 10 5kg l/r simultaneous dumbbell Arnold presses
3 x 10 29kg kettlebell shrugs

pork hash 'n eggs
wine
13 st 1

14630628?6-6,11,13

30 mins recline bike level 25

burritos
lager and wine
13 st 1

117-1-1618?6-6,11,13

3 x 10 100kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 45kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps cable pull downs

30 20kg abdominal crunch machine

raspberry jam turnovers
pork and aubergine chilli with chips

lager and wine
13 st 1

4370-322,10,?6-4,10?

8:30 am one hour Bikram with Shona Langridge

Brazil-inspired pork, black bean, veg and dumpling casserole
lager and wine
13 st 4

0460060,10,?8-46?

30 mins recline bike level 25

bacon, egg, cheese, olive and veg baguette
lager and wine

13 st 0

4444-25-29?6-65?

7 am morning one hour Bikram with Serena Sabala
hurt my left knee in Eagle pose (garurasana) which is less than ideal preparation for skiing.

chicken pot pie
Guiness and wine
13 st 4 (weight creeping up last coupla days)

236-25-29?6-65?

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

3 x 10 30kg pulley
3 x 10 20kg pull downs
3 x 10 hyperextensions

30 20kg abdominal crunch machine

3 x 10 10kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

peanuts
chicken, veg and egg fried rice

cider and wine
13 st 2

057-4609?6-65,11

A day of from indolence. This needs to be nipped in the bud.

KFC wrap
fish pie, beans and HP sauce
wine
13 st 0

-23-1071?87-36,13

30 mins recline bike level 25

chicken and veg casserole with dumplings
wine
12 st 12

03?2-140?679-3,11

A day off; many episodes of Columbo and streaming Bohemian Rhapsody at root of indolence.

fish pie
wine
13 st 0

-3?3-2452?7?68?

1 hour Bikram with Shona Langridge at half past eight

veg omelette and chips with siracha mayo
lager and wine
12 st 11

-2372-2?1?86?7,12

3 x 10 100kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 20kg abdominal crunch machine

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 45kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps cable pull downs

prawn, pork, veg and chickpea fried rice
lager and wine
12 st 12

2070?31?86?7,11

7 am morning one hour Bikram with Serena Sabala

chicken and veg pasta
wine

13 st 2 (hmmmm)

005-1?64?86-7,10,10

25 mins recline bike level 25

sorta Spanish chickpea, veg, chorizo and prawn soup with crusty bread
wine

13 st 0

-136-5185?54-64,11

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 hyperextensions

30 20kg abdominal crunch machine

3 x 10 10kg shoulder press machine
30 l/r simultaneous 5kg Arnold press
3 x 10 12kg kettlebell shrugs

chicken, bacon, mushroom, sweet pepper and artichoke carbonara with pasta
wine
12 st 13

017-4-252?76-46,11

a day off
chicken and veg curry with rice
wine
13 st 0

02?-3-455367-49,10

15 mins recline bike level 25
phone call
20 mins bike level 12

all day breakfast
lager and wine
13 st 0

?43-2353975-579

Cardiff Hotpod Flow with Eleri Morgan

chicken and veg curry with a naan
wine
no scales on tour

?2?0-154,10,77-55

A day off what with getting to Cardiff via Portishead 'n all.

No nothing on tour

035106578,10,-48

3 x 10 12.5kg barbell front squats
3 x 10 15kg curl machine
3 x 10 40kg triceps machine

3 x 10 30kg leg extension
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

30 20kg abdominal crunch machine

3 x 10 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

sausage and veg casserole with crusty bread
wine
13 st 0

?47?0548,10,?-59

25 mins recline bike level 25

lager and crisps
no scales on tour in Yorkshire

-233?83,10,75-58,11

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

red pepper and artichoke omelette and chips
lager and wine
12 st 12

124023945-38,13

30 mins bike level 12

turkey, veg and chickpea curry with rice
wine
13 st 1

1?5094467-18,13

3 x 10 12.5kg barbell front squats
3 x 10 15kg curl machine
3 x 10 40kg triceps machine

3 x 10 30kg leg extension
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

30 20kg abdominal crunch machine

3 x 10 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

curry and noodles
red pepper and artichoke omelette and chips
lager and wine
13 st 1

-128244546-4,10,14

1 hour Bikram with Shona Langridge at half past eight

turkey, veg and chickpea curry with rice
lager and wine
12 st 13

-239-174646-4,10

30 mins bike level 12

chicken, veg, rice and beans
lager and wine
12 st 12

137-144777-59,13

7 am morning one hour Bikram with Serena Sabala

bacon and egg rolls with veggie soup
wine
13 st 1

-218206877-5,10,13

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

lamb, braised celery and artichoke, chips
lager and wine

12 st 12

047-115,11,85-5,10,13

30 mins recline bike level 25

lamb and quick pickled veg roll
lamb and veg curry with naan

lager and wine
13 st 0

-146-135965-5914

3 x 10 12.5kg barbell front squats
3 x 10 20kg curl machine
3 x 10 40kg triceps machine

3 x 10 30kg leg extension
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

30 20kg abdominal crunch machine

3 x 10 100kg leg press
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

lamb roll with veg soup
wine
12 st 13

0?7-155757-37

A day off through laziness

bacon and asparagus roll
Kiwi chocolate

lager and wine
13 st 0

1?6156766-28

30 mins recline bike level 25

beef stroganoff and rice
wine
13 st 1

-14516878-3,11

3 x 10 20kg incline bench machine
3 x 10 30kg pecs machine
3 x 10 30kg bench machine

3 x 10 hyperextensions
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 3kg simultaneous Arnold presses
3 x 10 4kg l/r kettlebell bottoms-up press

Softly, softly, catchee monkey.

haggis with tatties and 'neeps plus whisky and demi glace sauce
lager and wine
12 st 13

-355-136878-3,11

30 mins recline bike level 25

wine
chicken, rice and veg
12 st 11

-22320357850,10

no exercise

wine
chicken, rice and veg
12 st 12

-274-1256987-28

a day off

wine
pizza

12 st 12

-1051147,11,66,-1,10

3 x 10 10kg barbell squats (2 back sets, 1 front)
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 20kg abdominal crunch machine

3 x 10 10kg high cable curls
3 x 10 15kg cable triceps extensions
3 x 10 20kg curl machine
3 x 10 40kg triceps machine
3 x 10 ez-bar preacher curls 5kg on each end of bar
3 x 10 15kg triceps pushdowns

gradually coming back to resistance work

Thai noodles and pizza of an evening! I am piggy grunt.
lager and wine

12 st 13

-1763265964,-1,11

3 x 10 30kg bench
3 x 10 7.5kg cable crossovers
3 x 10 20kg incline bench machine

3 x 10 hyperextensions
3 x 10 20kg pull downs
3 x 10 20kg pulley

30 20kg abdominal crunch machine

3 x 10 3kg simultaneous Arnold presses
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 30kg assisted 10 second hangs

First chest/back/shoulders day back since I hurt my rib. Discomfort with exercise in all three areas, but shoulders were worst. Replaced a third shoulder exercise with hanging with the idea of stretching out the rib cage.

lager and wine
Mexican food at Wahace
12 st 13

-355-14459551,10

8:30 am 1 hour Bikram with Serena Sabala
My rib still hurts a bit but I think I am now well enough to do yoga again without actually harming myself.

gammon, chips and pineapple
wine
12 st 11

045317384408

30 mins recline bike level 25

improvised banh mi with spicy lentil and rice soup
cider and wine
13 st 0

17723548660,10

30 mins recline bike level 25

chicken dhansak and rice
lager and wine
13 st 1

-346?2369860,11

30 mins recline bike level 25

sweet spud fish pie
wine

12 st 11

-147?447,12,861,13

Couldn't sneak out early to the gym because I had a house guest, and then I spent the morning ferrying Ben to and from the dentist. Thus no time to train.

dhal pimped leftover byriani

wine

12 st 13

-167-35389680,10(16!)

30 mins recline bike level 25

improvised byriani with John who was staying before a meeting tomorrow
lager and wine
12 st 13

-244-2549,10,731,10

another day off

vegetable dhal and pork
12 st 12
wine

-253144,10,96358

Ribs still too sore for yoga so I had a day off

rice mushrooms and cheese
wine
12 st 12

047-161,11,11,6618

30 mins recline bike level 25

rice, kale and pork
wine
13 st

-256143,10,10,6,229

30 mins recline bike level 25

grapes
fish pie and salad roll
lager and wine
12 st 12

-245-2409,11,632,10

30 mins recline bike level 25

cheese omelette, chips and beans
wine
12 st 12

0-15040,10,11,7429

30 mins recline bike level 25

paella at the Hendrie's
wine
13 st 0

110559,11,7429

no time to train
pulled pork burger, fries and baked beans
wine
13 st 1

23032,10,12,441,10

30 mins recline bike level 25

pulled pork slider
Wagamama grilled duck donburi

lager and wine
13 st 2

211438,12,542,14

1 hour Bikram with Shona Langridge at half past eight
It is darn near impossible with a bruised lat muscle cracked rib.

pork, mushroom, tomato, red pepper and olive pasta
lager and wine
13 st 2

-1-1202,7,10,652,11

30 mins recline bike level 25

pork, egg and veg fried rice
lager and wine
12 st 13

00052,11,13,6?0,10

30 mins recline bike level 25
right side still bad, I am starting to think that I have cracked a rib

pork, oriental veg, noodles and oyster sauce
wine
13 st 0, three years in a row OOO!

0513,11,?5?1,11

30 mins recline bike level 25

tuna, mushroom, tomato, red pepper and olive pasta
wine
13 st 0

22423,12,?5?2,10

No exercise, but also no booze.

It is not dry January. I would have gone to the Standard for the Arsenal game followed by Cardiff City, but Ben came around in the afternoon but went upstairs for a nap so I stayed in.

turkey enchiladas and sweet potato fries
13 st 2

35-245,10,?6?5,14

30 mins bike level 10
Not the recline bike and the level seems to bite a lot more
Also, two days of consecutive cardio as my bruised lat was not up to a chest, back and shoulders day.

wine
turkey and veg chilli with rice
13 st 3