Thursday, 19 April 2018

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

Chalk up a day of rest - the third in eight days! - I just couldn't be bothered.

Kitchari (Rice and Lentils)
pear
calamari then calzone at Corleone; Ollie's birthday

lager and wine
13 st 0

Wednesday, 18 April 2018

38-6-5-206,11,11,37,11

30 mins recline bike level 25

orange and pear
cream of onion soup and a crusty tuna, sweetcorn, siracha-mayo roll
wine
13 st 3

Tuesday, 17 April 2018

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

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
3 x 10 40kg bench press machine
3 x 10 30kg pecs machine
30 20kg abdominal crunch machine


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

pear and orange
chicken and cabbage curry with wild garlic dhal and broad bean rice
wine
12 st 13

Monday, 16 April 2018

3?-80-4487,10,45?

No kettlebell in the car so thrown a day off by life. (I remembered it is currently weighting down the floor to ceiling speed ball in Ben's room.)

sausage casserole with colcannon

cider, lager and wine
13 st 3

Sunday, 15 April 2018

?7-9-2-1358835?

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

Saturday, 14 April 2018

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

8:30 am i hour Bikram with Serena Sabala

Neither scales nor yet food and booze diary at Bronwydd.

Friday, 13 April 2018

48-9-2-1-229,11,12,57,11

6:30 am morning Bikram with Stephanie Bohr including useful adjustments

orange
broad bean, mushroom, wild garlic and prawn rissotto

lager and wine
13 st 4

Thursday, 12 April 2018

49-8-20-1,11,11,11,56,11

Didn't get the gym yesterday and probably won't on Sunday.

spuds, cabbage and lamb
lager and wine
13 st 4

Wednesday, 11 April 2018

47-7-21-1,10,8914,9

30 mins recline bike level 25

banana
shepherd's pie
wine
13 st 4

Tuesday, 10 April 2018

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

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 50kg triceps machine

3 x 10 35kg leg adductor machine
3 x 10 20kg curl machine
3 x 10 scrunches on elevated bench

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20g triceps press downs
30 ez bar preacher curls 5kg each end of metal bar

apple and pear
lamb, spud and cabbage stew
lager and wine
13 st 2

Monday, 9 April 2018

26-3-31-3?9,10,54,12

30 mins recline bike level 25

pork and 'slaw roll
roast pork Sunday dinner

lager and wine
13 st 2

Sunday, 8 April 2018

271-3-1?8,11,??4,11

8:30 am i hour Bikram with Serena Sabala

sausage roll
pork and slaw baguette
lager and wine
13 st 2

Saturday, 7 April 2018

460?-4?79?04,12

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 10kg cable crossovers (different machine to usual, posts closer together)
30 20kg abdominal crunch machine

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

apple and banana
pork, chips and cauli cheese
lager and wine
13 st 4

Friday, 6 April 2018

16-140-77,11,?227

6:30 am morning Bikram with Stephanie Bohr

bacon roll
chicken casserole, cauli cheese and roast spuds

wine
13 st 1

Thursday, 5 April 2018

5015-4-10,59?22,10

30 mins recline bike level 25
chicken casserole abd mashed spuds
lager and wine
13 st 5

Wednesday, 4 April 2018

26?-1-1-859?227

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 9g l/r dumbbell triceps extension
15l/14r one leg scrunches
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20g triceps pressdowns
30 ez bar preacher curls 5kg each end of metal bar

apple
shakshuka and crusty bread
wine
13 st 2

Tuesday, 3 April 2018

16?-17-3689359

It was a Bank Holiday yesterday. I had a day off as well.

sausage and bean roll
kale and onion omelette
wine
13 st 1

Monday, 2 April 2018

020-27-2998719

8:30 am 60 minutes Bikram with Harriet McAfferty

sausage and veg casserole with bread
wine
13 st 0

Sunday, 1 April 2018

150-27-2998719

30 mins recline bike level 25

chicken and veg casserole with crusty bread
pear
wine and lager
13 st 1

Saturday, 31 March 2018

17107-367,10,34,11

10 am Bikram with Harriet McAfferty (sub for Raj Sharma)

corned beef hash with a fried egg
pear

lager and wine
13 st 1

Friday, 30 March 2018

-37-2-14-578916,11

6:30 am morning Bikram with Stephanie Bohr

leftover mushroom and sausage meat bolognaise with pasta
TRICOLORE then RISOTTO DI MARE at Corleone with Ben
late night bacon roll

cider and wine
12 st 11

Thursday, 29 March 2018

06-1-13-29,11,826,12

3 x 10 12.5kg cable crossovers
3 x 10 40g 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 40kg lats pulldown close grip
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

apple and pear
chicken and veg casserole with spud and kale colcannon

wine
13 st 0

Wednesday, 28 March 2018

07-3-3608,10,916,11

30 mins recline bike level 25

chicken and veg casserole with crusty bread
wine

13 st 0

Tuesday, 27 March 2018

66-1-25099,10,13,12

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 9g l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20g triceps pressdowns
3 x 10 20kg barbell curls
squat stretches

mushroom and sausage meat bolognaise with pasta
lager and wine

13 st 6!

Monday, 26 March 2018

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

Thrown a day off by life

sausage, bean and pineapple casserole with bread
lager and wine
13 st 3

Sunday, 25 March 2018

2?-1-15058715,13

8:30 am 60 minutes Bikram with Shona Langridge.

sweet and sour pork with noodles
lager and wine
13 st 2

Saturday, 24 March 2018

-23-323-2?9936,15

30 mins recline bike level 25

cheeseburger and chips
lager and wine
12 st 12

Friday, 23 March 2018

-250-25-2?9936,15

6:30 am morning Bikram with Shona Langridge

Hawaiian pizza of my own design and on top of hand made dough
wine

12 st 12

Thursday, 22 March 2018

-13-15-2?9936,15

30 mins recline bike level 25

Thai red pork, pineapple, carrot curry with rice
cider and wine

12 st 13

Wednesday, 21 March 2018

06-3507,10,938,13

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

30 20kg abdominal crunch machine

10 20kg pulley
10 25kg pulley
10 30kg pulley

3 x 10 hyperextensions
3 x 10 seated row back machine

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

squat stretches

leftover rice, pork, carrots and leek
pork, cabbage, carrot and tomato pasta

wine
13 st 0