Friday, 19 October 2018

-273246998884

7 am morning one hour Bikram with Serena Sabala

paella
wine
12 st 12

Thursday, 18 October 2018

563......

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg upper back machine

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

apple
tuna and egg roll with cauliflower and Parmesan soup
wine
13 st 5

Wednesday, 17 October 2018

484?448976?8

30 mins recline bike level 25 (two days cardio in a row by mistake)

chicken and mango curry and noodles
cider and wine
13 st 4

090-138,10,9684

30 mins recline bike level 25

veg soup and tuna roll
lager and wine
13 st 0

Monday, 15 October 2018

678455,10,7877?

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

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

chicken casserole and crunchy bread
lager and wine
13 st 6

Sunday, 14 October 2018

675536?76687

30 mins recline bike level 25

An Oktoberfest of beer
squash tortilla with olives and chorizo
13 st 6

Saturday, 13 October 2018

435438,11,87789

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench machine
3 x 10 30kg incline bench machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 l/r 16kg one arm row

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

beef and broccoli in oyster sauce with fried rice
lager and wine
13 st 4

Friday, 12 October 2018

454459797958

30 mins recline bike level 25

corned beef hash, poached egg, HP sauce
lager and wine
13 st 4

Thursday, 11 October 2018

078?0799758

Couldn't get going so thrown a day off by life.

turkey and radicchio bolognaise
chickpea and tuna curry rice
wine
13 st 0

Wednesday, 10 October 2018

2563-26,10,9955,10

3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

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

apple
turkey and radicchio bolognaise with garlic bread
lager and wine
13 st 2

Tuesday, 9 October 2018

37?-107,11,9647

30 mins recline bike level 25

cassoulet and garlic bread
lager and wine
13 st 3

Monday, 8 October 2018

31?-107,13,6?677

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
30 20kg core machine

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

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

confit duck, chips and peas
lager and wine
13 st 3

Sunday, 7 October 2018

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

10am Hot yoga with Gemma at Elite Fitness Cardiff

cassoulet
lager and Wine
no scales on tour

Saturday, 6 October 2018

?54549,11,88678

Driving to Cardiff via Portishead so thrown a day off by life.

No scales on tour etc.....

Friday, 5 October 2018

03473?,11,99746

30 mins recline bike level 20

tuna and veg pasta
lager and wine
13 st 0

Thursday, 4 October 2018

164829,10,11,12,555

30 mins recline bike level 25

steak, chips, mushroom demi glace cream sauce
lager and wine
13 st 1

Wednesday, 3 October 2018

476?15,12,12,12,549

3 x 10 squat rack, 20kg plate each end of the bar (why haven't I done this before?)
3 x 10 35kg leg adductor 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 core machine

3 x 10 10kg high cable curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps pressdown

dinner at the Charles Holden
lager and wine
13 st 4

Tuesday, 2 October 2018

156549,12,10,11,458

30 mins recline bike level 25

prawn, olive and pea pasta
lager and wine
13 st 1

Monday, 1 October 2018

442365,10,8,10,357

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 hyperextensions

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

bananas
lunch at Wahace
chicken, colcannon, gravy

lager and wine
13 st 4

Sunday, 30 September 2018

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

Saturday, 29 September 2018

325654,11,11,8469

30 mins recline bike level 25

tuna salad baguette and borscht
lager and wine
13 st 3

Friday, 28 September 2018

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

Thursday, 27 September 2018

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

Wednesday, 26 September 2018

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

Tuesday, 25 September 2018

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

Monday, 24 September 2018

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

Sunday, 23 September 2018

?64625,10,79764

Hotpod Flow in Cardiff with Aaron Cousins

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

Saturday, 22 September 2018

336783,11,98745

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

Friday, 21 September 2018

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

Thursday, 20 September 2018

32644398,11,456

30 mins recline bike level 25

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

Wednesday, 19 September 2018

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