12 10 3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps push down
3 x 10 20kg military press
3 x 10 40kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups

chicken sarnie
cheese burger
chicken/veg fried rice

wine
13 st 12

977

about an hour of street cycling

corned beef hash
chicken with veg fried rice

wine
13 st 8

875

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg pulley
3 x 10 30kg triceps push down
3 x 10 40kg lats pull down
30 hyperextensions
3 x 10 bench sit ups

cheese sarnie
orange
steak, mash, lettuce, mushroom sauce
kit kat

wine
13 st 8

976

500m swim


chicken, lettuce, mayo sarnie
orange
lamb steak, chips, corn, red wine sauce
crisps


wine
13 st 9

10 87

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press
3 x 10 35kg assist pull up
3 x 10 10kg bilateral high cable curls
30 Captain's chairs
3 x 10 35kg assist dips
30 hyperextensions

hoisin duck wrap
pear
liver, onions, peas, mash
late night crisps

lager and wine
13 st 10

9 11

10 km treadmill @ 10.3 km/hr 10cBaeAbertawe training session.

bacon and lettuce sarnie
apple
chicken chow mein
kit kat

(Sam done something fineWhen he bought that good) whiskey, beer and wine
13 st 9

weighed less this morning than the same day last year - first time that's been the case for a while

11 9

3 x 10 40kg assist dips
3 x 10 40kg assist pull ups
3 x 10 40kg assist chin ups
3 x 10 40kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 bench sit ups
30 hyperextensions

cheese sandwich
banana
fried pork 'n peas rice

wine
13 st 11

12 7

Cycled to and from Balham for 3pm Bikram - back seemed OK at last though I took it easy. (1 left.)

Full English
Roast dinner (pork)

lager and wine
13 st 12

15 96

30 mins hills level 11 recline bike
L

full English
calzone

wine and lager
14 st 1

12 87

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5 kgeach end of plastic sleeved bar
3 x 10 40kg lats pulldown
30 hyperextensions
3 x 10 30kg triceps pushdowns
3 x 10 captain's chairs
R

BLT then banana
pea and prawn risotto
kit kat

wine
13 st 12

976

500m swim


bacon roll
lasagne and lettuce
toad in the hole, peas onion gravy

wine
13 st 9

887

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 40kg lats pulldown
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
L

chicken tikka/cucumber sarnie
spud, cauli and broccoli curry 8with prawns
crunchie , crisps, apple

lager and wine
13 st 8

986

10 km treadmill @ 10.2 km/hr third 10cBaeAbertawe training session.
L

weetabix
cheese and tomato sarnie
tangerine
tandoori chicken and Atul Kochhar inspired spud, cauli and broccoli curry

wine
13 st 9

10 7

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 ez bar curls 10kgeach end of metal sleeved bar
3 x 10 30kg triceps pushdowns
R

ham and tomato sandwich
tangerine
shepherd's pie and broccoli

wine
13 st 10

12 7

Kicked a rugby ball round with the bomber and played a little knock up cricket with the Bomber and passing pals for an hour or so both morning and afternoon, but no offical exercise. Felt it would be a little daft to go the gym in the evening as well to be frank.
L

weetabix
roast lamb, spuds, cauli, borcolli, yorkshire pud, gravy
ice cream
cheese burger
ham and cheese sarnie
chocolate milk

wine
13 st 12

13 55

about an hour street and park cycling


fish pie and peas
barbecue

lager
13 st 13

11 8 ?

3 x 10 40kg assist dips (v slow, v full rom)
3 x 10 40kg assist pull ups (ditto)
3 x 10 30kg military press
3 x 10 40kg upper back machine
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 captain's chais
Benny squat (hand clasped behind back)

ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

lager and wine
13 st 11

974

500m swim. The pool was empty but I still went in the slow lane.
L


ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

wine
13 st 9

10 45

3 x 10 30kg incline bench
2 x 10 40kg upper back machine
3 x 10 30kg military press
3 x 10 45kg assist pull ups
3 x 10 20kg cable curls
3 x 10 30kg triceps pushdowns
30 30kg kneeling cable crunches
30 hyperextensions
Benny squat with heel hold
R

cheese and cucumber sandwich
pear
lamb keema peas, chick pea curry, naan

wine
13 st 10

967

10 km treadmill @ 10.1 km/hr second 10cBaeAbertawe training session.
L

cheese sarnie
banana
lamb peas keema, rice, veg, raita
late night sarnie

wine
13 st 9

11 ?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown
R

cheese 'n pickle sarnie
apple
roast pork with a dipping sauce, rice, stir fried veg
last night cheese sarnie

wine
13 st 11

12 ?

3pm Bikram - back hurt again (2 left)
L

BLT baguette
roast pork, spuds, carrot, broccoli
cheese and onion sarnie

lager and wine
13 st 12

13 73

cycled to Kingston then back again later - 6 or 7 miles each way.
R

weetabix
bacon egg and chips
curry and naan

lagert and wine
13 st 13

9?4

3 x 10 30kg incline bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
10 40kg, 10x45, 10x50 pulldown machine
3 x 10 hyperextensions
3 x 10 catpain's chairs
3 x 10 30kg triceps pushdowns
2 x 10, 1 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar

ham sarnie
banana
fish and lentil curry, fried sag aloo cake, rice
Spanish omelette
marmite on toast

wine and lager
13 st 9



wine

11 64

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups


cheese 'n onion sarnie
pear
fish 'n chips

wine
13 st 11

964

500 m swim


baked spud with mayo chicken
Spanish omelette and bacon

lager
13 st 9

945

10 km treadmill @ 10.0 km/hr as the 10cBaeAbertawe countdown begins.

tuna and sweetcorn baguette
chicken and lentil curry with sag aloo

wine and lager
13 st 9

957

No exercise, or food diary on tour.

13 st 9 this morning.

I need a simple travel workout, that I can pull out to do in a hotel room to stop lapses like the last two days.

?55

No exercise, food diary or scales on tour.

?45

16kg Kettlebell workout
some stretching

no food diary or scales on tour

?46

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 ez bar skull crushers 7.5kg on each end of plastic sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 Captain's chairs
3 x 10 25kg assist pull ups



marmite on toast
cold chips
ham sarnie
2 tangerines

Can't remember what else I ate or drank, after driving to Somerset
No scales on tour