48,14,977?

Pete mandated 10kg dumb bell flies
Pete mandated 6kg incline bench dumb bell curls

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 10kg l/r concentration curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

tuna and five bean salad
lamb curry and naan

lager at opening of Provenance
13 st 4

29,12,9752

500m swim

veg chilli
moules-frites
chocolate

wine
13 st 2

09,10,9762

3 x 10 V-grip handle T-bar rows 50kg on business end
3 x 10 60kg vertical traction machine
3 x 10 60kg wide handle pulley

30 30kg kneeling cable crunches

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg overhead cable pulls

2 x 45 secs forward fold on Power Plate

veg chilli
duck fried rice
Bounty bar

lager and wine
13 st 0

3,10,10,10,874

12 mins recline bike hills level 11
machine kicked me off
8 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

60 secs forward fold on Power Plate
standing separate leg stretch

bacon rolls
beef pie, peas and onion sauce

lager
13 st 3

?10,14,9,11,?0

Virgin Cardiff

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 crunch machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

2 x 30 secs forward fold on Power Plate

bacon rolls
roast duck dinner

Stella and Stout on a bay/town/Roath pub crawl with Phil o'S
no scales on tour

?9,14,9,11,?0

Bikram Yoga at 8am

Back in Cardiff for a party. No scales or food diary on tour.

-38,10,11,9?3

Pete the trainer's shoulder rehab routine

20 mins recline bike hills level 11
machine kicked me off

2 x 45 secs forward fold on Power Plate

hoisin duck wrap
avocado and sour cream baked spuds plus ribs and home made BBQ sauce
blue cheese

red wine
12 st 11

-46,11,12,7?

Pete mandated 10kg dumb bell flies
3 x 10 40kg incline press machine
3 x 10 12.5kg strict cable crossovers

30 captain's chairs

Pete madated 6kg incline bench dumb bell curls
3 x 10 25kg barbell curls
3 x 10 12kg l/r concentration curls

1 min touching toes on Power Plate

veg chilli
pork pie
Prawn and corn fritters with tomato and avocado salad
Mars bar

Wine and lager
12 st 10

-37,14,15,960

500m swimming

corned beef pasty
Kebab
Apple

Guinness & stout
12 st 11

-17,14,12,873

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 ez-bar skull crushers 10kg on each end of plastic sleeved bar
1 min touching toes on Power Pate

mushroom and chickpea casserole
protein bar
apples
corned beef hash and fried egg

wine
12 st 13

16,12,9762

13 mins recline bike hills level 11
machine kicked me off
7 mins recline bike hills level 11
machine kicked me off
10 mins recline bike hills level 11

30 secs touching toes on Power Plate
Power Plate hip openers

standing separate leg stretch

cheese and ham roll
mushroom and chickpea casserole

lager and wine
13 st 1

-38,12,8873

There was wood chopping at the campsite and road biking with the Bomber today (or more accurately yesterday) so chalk up a day of rest.

sausage and onion baguette
veg dhansak and rice (too much tamarind)

lager and wine
12 st 11

?9,12,986

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

No weight or food diary as I am off camping

06,12,10,7?4

Bikram Yoga after work

Asian flavoured tuna and pack choi noodle salad
Cheese and veg omelette and chips

Wine
13 st 0

07,13,12,7?4

Pete prescribed 10kg dumb bell flies
Pete prescribed 6kg incline bench dumb bell curls

summoned home for furniture delivery

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

3 x 10 ez bar strict preacher curls 8.75kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls

30 captain's chairs

2 x 30 secs touching toes on Power Plate

coconut chicken and sweetcorn curry
orange
prawn and veg pasta
Crunchie

wine
13 st 0

27,15,13,554

Pete the trainer's shoulder rehab routine

25 mins recline bike hills level 11

30 secs touching toes on Power Plate
Power Plate hip openers

standing separate leg stretch

posh BLT
coconut chicken curry and rice

Perry
13 st 2

-19,13,11,844

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg cable triceps extensions with rope
3 x 10 20kg skull crushers

30 secs touching toes on Powerplate
30 30kg kneeling cable crunches

ham, tomato and onion wholemeal bagel
tuna, mushroom, pea and cheese casserole
Crunchie bar

wine
12 st 13

48,11,9747

500m swimming

banana
steak, chips and salsa

lager and wine
13 st 4

36,12,10,457

Session with a personal trainer (Pete) at Virgin. Very helpful I think.

Cornish pasty
beef keema saag with rice
pears and oranges

wine
13 st 3

01,12,9675

8am Bikram Wimbledon

Lamb and aubergine massaman curry and Thai noodles
Chocolate

Lager and wine
13 st 0

38,12,11,?56

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

chicken, tomato, red onion and lettuce bagel
Steak, chips, mushroom pepper sauce
Pears

Wine
13 st 3

67,12,12,?56

3 x 10 12.5kg strict cable crossovers
3 x 10 bench incline sit ups

3 x 10 40kg incline press machine
3 x 10 45kg pecs machine


3 x 10 ez bar strict preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

rice, chorizo, cheese and peas
prawn, spinach and roast peppers white pizza

wine
13 st 6

19,14,13,736

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 20kg cable tricep extensions with rope

protein bar
orange
egg and potato curry with peas pulao rice
chocolate

Guinness and wine
13 st 1

-17,13,9?46

Bikram yoga at 6pm after work: 4 left this month

pesto chicken and salad baguette
cheesy tuna and sweetcorn chowder
ice cream

wine
12 st 13

-17,13,9?4 6

20 mins recline bike hills level 11
machine kicked me off
20 mins recline bike hills level 11

standing separate leg stretch
seiza

bacon sarnies
Cheese omelette, chips and peas

Lager
12 st 13

?7,13,9?4

Restival, just like last year.

??10,956

went for a run in the morning at Brean Sands

?899677

3 x 10 35kg leg adductor machine (slot 3)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

left for Burnham on Sea after work

-17,13,?555

3 x 10 50kg bench (first since bike crash and limited ROM initially)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine

30 25kg abdominal crunch machine

3 x 10 ez bar strict preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

cubes of tortilla with oven dried tomatoes and a little hot sauce
Kerelan spicy roast veg flat bread
chicken wings, nachos and bean salad

wine
12 st 13

-3???456

15 mins recline bike hills level 11
machine kicked me off
15 mins recline bike hills level 11

standing separate leg stretch
seiza

cubes of tortilla with oven dried tomatoes and a little hot sauce
Ham, leek and mushroom pasta
Kit kat

lager and stout
12 st 11

-19??467

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg skull crushers
3 x 10 2okg cable tricep extensions with rope

30 30kg kneeling cable crunches

lamb, red pepper, beans and rice
Ham, leek and mushroom pasta
Kit kat

Wine
12st 13