1-11,12,?832?

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine legs in new position

3 x 10 90kg l/r dumbell triceps extensions
3 x 10 325kg cable triceps extensions with rope

foam roller upper back
power plate stretches

orange and mango juice
gammon, chips and pineapple salsa
wine

13 st 1

323,11,9757,12

30 mins recline bike level 11

static hang
chin to bar hang

duck, pineapple and sweet potato curry with peas pilau rice
wine

13 st 3

422,12,13,857,10

Warm Vinyasa Flow at Bikram Wimbledon

chicken mushroom and bean lasagne
wine

13 st 4

203,13,13,?1?,10

10 am Bikram  Yoga

chicken and mushroom casserole with crusty bread
Guiness and wine

13 st 2

5,3,14,9227

No training on Boxing Day.

?3????4?

Thrown a day off by Santa

???,10,922?7

3 x 10 40kg bench
3 x 10 35kg incline press machine
3 x 10 12.5kg cable crossovers

3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg curl machine

power plate stretches
I did a power plate plank for my abs; that was OK
I tried to do my upper back on it; that was a fiasco

no food or booze diary and no scales in my stocking.

74?,11,5158

30 mins recline bike level 11

static hang
foam roller upper back
power plate stretches

veg dhansak and pulao rice from the Colliers Wood Tandoori
wine

13 st 7

36??5159

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

foam roller upper back
power plate stretches
static hang

pasta with pork and courgette sauce

Guinness and wine
13 st 3

67??5159

30 mins recline bike level 11

foam roller upper back and quadriceps

sausage, leek and apple casserole with mashed spuds
lager and wine

13 st 6

660,10,9519

4pm Bikram Yoga

Burger King Whopper
duck, pineapple and sweet potato curry with noodles
ice cream

Guinness and wine
13 st 6

?40,10,94208

kettlebell back and triceps

steak, broccoli pilaf and blue cheese sauce

lager and wine

no scales on tour

?40894106

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

tuna melt with sun dried tomatoes at lunchtime
no records of food, drink or weight in Cardiff

343,10,74106

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar

foam roller upper back
power plate stretches

M&S veggie feast sarnie
Tighten Up Christmas do at Jamie's Trattoria in Richmond

Stout and wine
13 st 3

3-23972124

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

duck, pineapple and sweet potato curry with rice

wine
13 st 3

-222772(-1)48

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 150kg leg press

3 x 8kg l/r kettlebell bottoms-up press
10 18kg, 10 22kg, 10 28kg dumbbell shrugs

foam roller upper back
power plate stretches

fish and chips
wine

12 st 12 (how?)

642,11,65139

30 mins recline bike level 11

foam roller upper back

carrot and coriander soup with a fried fish sandwich

lager and wine
13 st 6

734886549

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 9kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
3 x 10 30kg triceps rope pulldowns

sweet potato, green bean, sweetcorn and bacon Thai red curry with rice
Guinness and wine

13 st 7

464,10,8437,10

Vinyasa flow at Bikram Wimbledon
man, that was hard

keema veg and naan

Guinness and wine
13 st 4

142,10,93248

30 mins recline bike level 11

lamb chop, mushrooms, chorizo-red pepper-haloumi kebab at Harrison Ovens

wine
13 st 1

622,10,54328

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 40kg press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 30kg cable curls
30 ez-bar preacher curls 7.5kg on each end of the metal bar

orange
menu B at Ding Xiang

wine
13 st 5

61887436,10

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

orange
salmon and veg pasta

wine
13 st 6

50797444,10

3 x 10 40kg leg extension
3 x 10 150kg leg press

3 x 10 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 10 35kg leg adductor machine


15 left 15 right one leg core machine "scrunches"
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

foam roller upper back
power plate stretches

jerk chicken, spud and cabbage soup of my own design
bananas

wine
13 st 5

6498564,10

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

orange
Thai veg, salmon and rice

wine
13 st 6

94964259

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
3 x 10 30kg triceps pushdowns

foam roller upper back

coq au vin with a baguette
apple

Guinness and wine
13 st 9

436984177

Bikram Wimbledon Yoga - bought a 30 day unlimited pass to try and get back into it over Christmas and the New Year.

Sir Henry Rawlinson: Do you bhanda locks with me, you rascal?

apple
Irish  stew

Guinness and wine
13 st 4

455983067

30 mins recline bike level 11

foam roller upper back

All the power plates were out of order, suggesting I must try and get some yoga in this weekend.

seafood dhansak and rice
strawberry ice cream

wine
13 st 4

347,11,81359

3 x 10 40kg bench press
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 scrunches

3 x 10 12.5kg cable crossovers
3 x 10 30kg cable curls

foam roller upper back
Power plate stretches

veg lentils with a seafood baguette
wine

13 st 3

645,11,54329

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

apple and banana
veg soup and a loaded pannini
wine

13 st 6

855865238

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

caldo verde, bread and cake

wine
13 st 8

775965159

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

asian noodle, beef, cabbage and carrot soup

lager and wine
13 st 7

634,10,632,11

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
3 x 10 30kg cable triceps pushdowns with ropes

Power Plate stretches
foam roller upper back

brisket with Texas sauce, collard greens style kale and fries

Guinness and wine
13 st 6

914,10,7526,11

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

chorizo burrito
Guinness and wine

13 st 9 - weight trending up

?15,10,9526,11

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers

3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 ez bar preacher curls 10kg each end of metal bar

3 x 10 35kg incline press machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine legs in new position

Power plate stretches
foam roller upper back

corned beef hash with a fried egg
wine
forgot to weigh myself this morning

613,10,83379

30 mins recline bike level 11

Power Plate stretches

Burrito

Guinness and wine
13 st 6

8-15,10,7333,10

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

jerk pork, rice 'n peas, 'slaw

Guinness and wine

13 st 8 - lip up fatty

446993459

30 mins recline bike level 11

Power Plate stretches

burnt ends, fries, slaw and a bread roll
wine

13 st 4

517,10,73519

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 30kg, 10 40kg, 10 50kg cable triceps pushdowns with ropes

pulled pork and chipotle 'slaw in cheese topped rolls

lager and wine
13 st 5

646895337

30 mins recline bike hills level 11 in Virgin Active Wokingham off the A322M on the way from Cardiff back to London. A venue to file away for future use.

Roast pork, chips and 'slaw.

wine and Guinness

13 st 6

?36,7,11,5446

chest, biceps and vibroplate flexibility as I took Dad to do his duty in lifestyle fitness.

menu D at the Summer Palace.

I'm not going to tell you how much I drank or what I weigh. Who do you think you are anyway?

?54993348

30 mins recline bike level 11

no scales, no food diary, no booze diary on tour

667,10,74369

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

steak and frites
protein shake pancake


wine
13 st 6

53588418,10

30 mins recline bike level 11

Power Plate stretches

Thai curry seasoned squash and orange soup with chapatis

wine
13 st 5

747,12,8646,10

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20kg, 10 25kg, 10 30kg cable triceps pushdowns

Power Plate stretches

courgette, bacon and chicken pasta
stout and wine

13 st 7

047,12,76436

30 mins recline bike level 11

Power Plate stretches

new spuds, cabbage, onion, bacon and chicken

lager and wine
13 st 0

1?7,12,76436

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12g dumbbell preacher curls
3 x 10 20kg cable curls

power plate hamstring loosening

Chinese style chicken and greens noodle soup
apple

Guinness and wine
13 st 1

3?7884368

10 am Bikram Wimbledon drop in

flat white and chocolate brownie at Coffee in the Wood
chicken and cheese (go figure)

Guinness and wine
13 st 3

363,10,54575

30 mins recline bike level 11

Power Plate stretches

chicken pasta and salad at quiz
beef and veg casserole with rice at home

Guinness and wine
13 st 3

-107,10,54677

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press behind neck

Power plate stretches

calamari and then calzone at Verona in Morden
apple
wine

12 st 13

-346,10,84488

30 mins recline bike level 11

Power Plate stretches

veg soup and bacon panini

wine
12 st 11

346,10,84488

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 35kg, 10 45kg, 10 50kg cable triceps extensions with rope

Power Plate stretches

chips with bacon, kale cauliflower cheese

lager and wine
13 st 3

-239,10,7556,10

30 mins recline bike level 11

Power Plate stretches

pasta with bacon, kale cauliflower cheese

lager and wine
12 st 12

074,10,87575

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12g dumbbell preacher curls
3 x 10 20kg barbell curls

lamb shank, boulangere potatoes and carrots
apple and banana

Guinness and wine
13 st 0

169,10,7556,10

A third Saturday in a row off.

lentil soup with a cheese roll
seafood limguine at al Forno's

stout and wine
13 st 1

-53598477?

30 mins recline bike level 11

Power Plate stretches

gammon hash
banana

wine
12 st 9

-428,11,77368

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck
3 x 10 25kg shoulder press machine

power plate stretches

Wahaca Adventurers set menu
lager and wine

12 st 10

-414,12,65788

30 mins recline bike level 11

Power Plate stretches

gammon with a honey glaze along with chips and peas
wine

12 st 10

-677,10,5566,10

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 40kg cable triceps extensions with rope

Power Plate stretches

veg soup and bacon roll
wine

12 st 8 (scales definitely barmy)

-234985477

30 mins recline bike level 11

Power Plate stretches

creamy chicken and veg casserole with sweet potato chips
wine

12 st 12 (the scales must need a new battery or something)

646876779

3 x 10 20kg curl machine
3 x 10 35kg incline press machine
3 x 10 40kg cable bench
30 20kg abdominal crunch machine legs in new position

3 x 10 12kg l/r preacher curls
3 x 10 12.5kg cable crossovers

stretching on power plate

chicken and veg casserole
wine and guineess

13 st 6. How I can be six pounds heavier than yesterday is a mystery. The scales must be out.

02,10,85588

Had a Saturday off for the second week in a row.

salmon and sweet potato curry and rice
Guinness and wine

13 st 0

074?84558

30 mins recline bike level 11

beef and veg casserole
wine

13 st 0

172?776,10,7

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press behind neck

stretching

Baby Back Ribs & Pulled Pork with 'slaw and fries
Old Dominion Oak Barrel Stout and wine

13 st 1

368?87669

30 mins recline bike level 11

stretching

borscht with beef and horseradish rolls
lager and wine

13 st 3

1558967?5

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine (oops!)
3 x 10 10kg l/r dumbell triceps extensions
30 25kg triceps pushdowns

borscht, bacon, cheese and chips
wine

13 st 1

52877766

30 mins recline bike level 11

stretching

colcannon and sausages
lager and wine
13 st 5

236,10,87485

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg each end of metal bar
3 x 10 20kg barbell curls

veg lasagna
wine and lager

13 st 2

-236,11,89565

Didn't get to the gym.

Take away curry
Guiness and wine

12 st 12

24799544

30 mins recline bike level 11

stretching

lamb and veg massaman and rice
Guinness and wine

13 st 2

-25898867?

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

stretching

chicken, bacon, spinach and cream pasta
apple turnover

12 st 12
wine

368969778

30 mins recline bike level 11

stretching

lamb and veg casserole with a cheese panini

stout and wine
13 st 3

266988778

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
30 20kg barbell triceps extensions

stretching

seafood and avocado pasta (avocado pasta sauce is good stuff, trust me0
wine
13 st 2

43879987

30 mins recline bike level 11

stretching

meatball and mango curry with chips
lager and wine

13 st 4

246998884

Drove back from Cardiff for the Ruts game, then watched Ireland v Argentina in the club followed by Scotland Australia in the Charles Holden.

Thus, thrown a day off by life as I was last year when John was staying with me.

13 st 2 this morning.

Evening all

Chest, biceps, abs and stretching when I took Dad to lifestyle fitness in Cardiff.

I am not linking this to last year as the dates have got slightly out of sync, so tomorrow's post will link 19 October 2015 to the same date in 2014 instead of the 20th and fulfill the prophecy of the One who will bring balance to the Force.

?448976?8

30 mins recline bike level 11

lasagna and salad
wine

no scales on tour

-138,10,9684

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10kg Arnold press
3 x 10 15kg press from behind neck

meatball and mango curry with rice
Guinness and wine

12 st 13

455,10,7877?

30 mins recline bike level 11

chicken and pea pasta in a white cheese sauce
wine

13 st 4

536?76687

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 40kg cable triceps extensions with rope

chicken, spud, mushroom and sweetcorn casserole
wine

13 st 5

438,11,87789

30 mins recline bike level 11

pulled pork and kale fried rice

porter and wine
13 st 4

459797958

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 l/r 12kg ez bar preacher curls 10kg each end of metal bar
3 x 10 l/r 12kg preacher curls
3 x 10 20kg curl machine

pulled pork, beans, corn, rice and mushrooms
Guiness and wine
13 st 4

?0799758

30 mins recline bike level 11

pulled pork, rice beans and kale
lager and wine

forgot to weigh myself

3-26,10,9955,10

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

oxtail, cabbage and spuds
Guinness and wine

13 st 3

-107,11,9647

30 mins recline bike level 11

seafood pasta
apple

wine
12 st 13

-107,13,6?677

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown
10 25kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

thai spiced biriani
apple
wine

12 st 13

-708,11,6,10,758

30 mins recline bike level 11

sausage casserole and crusty bread
apple
wine

12 st 7 (I can't really be 12 pounds lighter than yesterday no matter what the scales say)

549,11,88678

3 x 10 12.5kg cable crossovers
3 x 10 40kg pecs machine
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 12kg preacher curls
3 x 10 20kg barbell curls

sausages, bacon, bubble 'n squeak and beans
ale and wine

13 st 5

73?,11,99746

30 mins recline bike level 11

corned beef hash
Guinness and wine

13 st 7

829.10.11.12.555

A day off exercise

veg and bacon risotto
Guinness and wine
13 st 8

?15,12,12,12,549

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg two handed kettlebell press from behind neck

chicken,spuds and veg
Guinness and wine
Forgot to weigh myslef

549,12,10,11,458

30 mins recline bike level 11

spag bols
apple turnover

wine
13 st 5

365,10,8,10,357

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
30 15kg barbell triceps extensions

mezze board
steak, salad and chips

wine
13 st 3

154,12,79477

30 mins recline bike level 11

pork, spuds, onions, spinach, tomatoes and apples
stout, perry and wine
13 st 1

654,11,11,8469

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

duck in orange sauce with colcannon
lager and wine
13 st 7

956,10,9,12,767

30 mins recline bike level 11

bacon sarnie
prawns and peppers in black bean sauce with egg fried rice

Guinness and wine
13 st 9

?56,10,10,11,344

3 x 10 back squats
3 x 10 leg extensions
3 x 10 leg press machine

30 abdominal machine reps

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

didn't recall leg weights in the Lifestyle fitness place

no record of food or booze or weight in Cardiff

?53,10,10,?665

30 mins recline bike level 11

back at Mum and Dad's and not recording what I eat, drink or weigh

?55,11,10,7546

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

steak, chips and creamed spinach
wine
forgot to weigh myself

635,11,8937?

30 mins recline bike level 11

seafood, broccoli and spinach sauce with chips

wine
13 st 6

625,10,79764

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

prawn lasagne
stout and wine
13 st 6

783,11,98745

30 mins recline bike level 11

burger, rice and cabbage casserole
wine

13 st 7

555,10,12,10435

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

chicken, prawns, cabbage, broccoli and noodles in an oriental broth
burger

beer and wine
13 st 5

44398,11,456

30 mins recline bike level 11

bacon and tomato sarnie
sausages, colcannon and gravy

Guinness and wine
13 st 4

420889756

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 55kg lats pulldown
10 60kg lats pulldown

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

15 left 15 right one leg core machine "scrunches"

baked Camembert, scallops and bread
guiness and wine
13 st 4

634,11,96557

30 mins recline bike level 11

weetabix
oriental prawn, pea and noodle broth

wine
13 st 6

7318,10,8446

3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

15 left 15 right one leg core machine "scrunches"

3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

Chinese pork,veg and noodles
wine
13 st 7

534,10,99966

Yoga 2 at Wimbledon

chicken, leek and sweetcorn risotto
ice cream

wine
13 st 5

554,11,99767

30 mins recline bike level 11
stretching

pulled pork, chips and 'slaw

wine
13 st 5

783,11,10,12,847

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg military press

stretching

chicken, sweetcorn, and leek lasagne
ice cream

wine
13 st 7 (who ate all the pies?)

?8099,12,?36

30 mins recline bike level 13 in Cardiff
stretching

half a burger
seafood and runner bean curry and rice

wine
no scales on tour

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

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown
10 625kg lats pulldown

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 16kg two handed kettlebell press from behind neck

No scales, no food diary, no booze diary on tour.

440,11,11,9558

30 mins recline bike level 11
tuna and cucumber sub
spud, greens and peas frittata
lager and wine
13 st 4

271,11,8,11,788

3 x 10 35kg incline press machine
3 x 10 40kg pecs machine
10 40kg, 10 45kg, 10 50kg chest press machine

30 20kg abdominal crunch machine (legs in new position)

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

apple and grapes
beef, courgette, carrot, spud and green been sauce with pasta

Guinness and wine
13 st 2

272,11,10,9556

30 mins recline bike level 11

apple and grapes
beef, courgette and carrot bolognaise

wine
13 st 2

363,11,12,11,855

3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 10 10kg simultaneous l/r Arnold presses
3 x 10 12.5kg two handed bar bell press from behind neck

Thai chicken, spud and runner bean red curry with a coupla wheat tortillas

lager and wine

13 st 3

340,11,10,9845

30 mins recline bike level 11

fish taco,
chicken, chips and veg fritta

wine
13 st 3

050,10,10,13,937

8am Bikram Wimbledon. First Yoga for a while. Aching this morning.

beef casserole and garlic bread
apple turnover and choux buns

Guinness and wine
13 st 0

410,2,10,12,10,665

10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

pork, carrot and runner bean fried rice
chocolate weetabix

Guiness and wine
13 st 4

4538,10,9775

30 mins recline bike hills level 11

pork and veg stir fry noodles
Guinness and wine

13 st 4

261,11,10,10,7??

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 20kg abdominal crunch machine (legs in new position)

3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

ham, egg and salad baguette
steak, chips, oven dried tomatoes and cream cheese sauce

wine
13 st 2

065,10,10,975

30 mins recline bike hills level 11

red pepper and salmon Thai curry with rice
ice cream

wine
13 st 0

186,9,13,11,-?5

3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12.5kg two handed bar bell press from behind neck
3 x 8kg l/r kettlebell bottoms-up press

chicken, bacon and peppers in a creamy sauce with penne
Guinness and wine

13 st 1

445,9,13,11,666

I drove back from Cardiff to the office as I had to complete a bid that is due in at noon today.  The idea was to go to the gym after, but with Swansea edging out Man U I found I had to go to the Standard to catch the end of the game in the pub instead.

Thrown a day off by life.

Guinness and wine

chicken, chips and mushroom sauce

13 st 4

?45,11,12,11,765

No time to train at mum and dad's.

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

30 mins recline bike hills level 11

No record of what I weighed, drank or ate on tour.

575,10,?,10,865

10 30kg pulley
10 25kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley

30 "scrunches"

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

bacon, beetroot and runner bean risotto
wine

13 st 5

284,9?,11,10,74

30 mins recline bike hills level 11

prawn, bacon, runner bean and tomato pasta
wine

13 st 2

074,10,11,11,964

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg two handed kettlebell press from behind neck

same curry as last night
wine
13 st 0

396,12,9,11,35

30 mins recline bike hills level 11

chicken and beetroot curry with rice
lager and wine

13 st 3

172,10,10,12,?65

A day off

fish pie and roast tomatoes
wine
13 st 1

1758,10,13,?35

30 mins recline bike hills level 11

fish pie and runner beans
wine

13 st 1

245,12,11,12,?52

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 50kg press machine

30 25kg abdominal crunch machine

3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

bit of mobility

bolognaise
wine

13 st 2

363,11,8,11,625

30 mins recline bike hills level 11

Corleone veg pizza

Guinness and wine
13 st 3

4469,10,11,714

10 20kg lats pull down
10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg tricep pushdowns on lats machine
3 x 10 25kg triceps cable pushdown

duck and yellow pepper in black been sauce with egg and sweetcorn fried rice

lager
13 st 4

250,10,11,11,642

30 mins recline bike hills level 11
sausage, chips, peas and onion gravy
Guinness and wine
13 st 2

4-328,11,12,325

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 20kg front squats

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 18kg two handed kettlebell press from behind neck

tuna and sweetcorn pasta
wine
13 st 4

234,12,11,12,533

30 mins recline bike hills level 11

paella
wine
13 st 2

?349,11,13,863

I helped Neil moving a slate work top from his and Caroline's redeveloped kitchen. It was so heavy I decided it counted as the day's resistance exercise

Neither weight, food nor booze log on tour.

?-14,11,11,11,572

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 50kg bench machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

Back in Cardiff checking on mum and dad; neither scales, nor food nor booze diary on tour.

23098,11,633

30 mins recline bike hills level 11

beef enchiladas, savoury rice and sweetcorn
ice cream

Guinness and wine
13 st 2

215,12,9,10,852

10 20kg lats pull down
10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg tricep pushdowns on lats machine

chilli con carne and pasta

wine
13 st 2

-3-1,1,11,10,10,753

I am back from camping at very respectable 12 stone 11; the lowest on August 12 since records began as you can see from the title above.

This is gratifying as I haven't been denying myself food or booze since the last time I tugged your sleeve.

-124,11,11,10,672

30 mins recline bike hills level 11

Salmon fish cakes, peas and mustard sauce
Ice cream

Wine
12 St 13

0-35,11,13,10,63?

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 25kg abdominal crunch machine

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

Out at a barbecue
lager and wine

13 st 0

0-249,13,9872

30 mins recline bike hills level 11

egg and red pepper fried rice
feta and relish wrap

lager and wine
13 st 0

323,11,14,11,??3

I had to stay in the office yesterday lunchtime waiting for a delivery, then I didn't have time to go to Virgin in the evening, so it is another day off. I've already been this morning though if that is any consolation.

jambalaya

Stella and wine

13 st 3

063,10,14,?5?3

The plan was to go to yoga at 5pm after driving back from Cardiff, but in the end I couldn't be bothered. Chalk up a day off.

Jambalaya

Guinness and wine
13st 0

?81,13,????-1

3 x {
3 x 10 16 kg kettlebell goblet squats
3 x 10 16 kg kettlebell push press
}

Neither scales, nor food nor booze diary on tour.

?74,10,??70

30 mins recline bike hills level 11

Neither scales, nor food nor booze diary on tour. Down in Cardiff checking on Mum and Dad again.

186,10,10,8,10,?3

10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down
10 25kg lats pull down

3 x 10 25kg tricep pushdowns on lats machine
3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions

30 25kg abdominal crunch machine

veg and feta frittata and chips
apple

wine

264,11,12,87?

30 mins recline bike hills level 11

sausages, chips, peas and gravy
apple and almonds

wine
13 st 2

281,12,14,8,10,?

3 x 10 17.5kg each side cable press
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 25kg abdominal crunch machine

3 x 10 l/r 10kg preacher curls
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 20kg curl machine

duck, prawn, broad bean and carrot risotto
apple

wine
13 st 2

281,12,14,8,10,?

30 mins recline bike hills level 11

duck and roast veg

lager and wine
13 st 2

282?,13,8723

Yoga 3: 1 hour at 11am.

spiced cod and beans
ice cream

wine
13 st 2

186?,13,8733

Couldn't be bothered for some reason.

sausage, bean and kale casserole
wine

13 st 1

186?,12,8632

9 x 10 20kg ViPR squats

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 2kg ViPR military press

Irish stew
apples

Stella and Guinness
13 st 1

184?,10,9632

30 mins recline bike hills level 11

cheese and tomato roll
chicken, peppers and rice

stout and wine
13 st 1

243?,12,11,633

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

penne bolognaise
wine
13 st 2

093?,15,11,731

30 mins recline bike hills level 11

jambalaya

wine
13 st 0

0748,13,8711

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 40kg press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

pea and prawn risotto
a dense but radiant banana and raspberry ice cream of my own design

lager and wine
13 st 0

049,8,14,773

30 mins recline bike hills level 11

chickpea and prawn burger with chips

wine
13 st 0

(Note to self: I could still feel Saturday's squats after I drove from cardiff to London yesterday and did my cycling. This is a sign I need to squat more not less.)

?86,11,14,673

3 x {
3 x 10 16 kg kettlebell goblet squats
3 x 10 16 kg kettlebell push press
      }

Neither scales, nor food nor booze diary on tour.

?676,10,12,753?

30 mins recline bike hills level 11

No scales, food or booze diary on tour.

2798,12,8741

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg cable pushdowns

steak, chips and mushroom sauce with a bread roll

wine
13 st 2

4678,13,964-2

30 mins recline bike level 11

burrito
veg and pasta soup with a bread roll

Stout and wine
13 st 4

-1778,14,9,55-1

15 left 15 right one leg core machine "scrunches"

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 20kg curl machine

chicken and sweetcorn pasta bake
wine

12st 13

0889,15,10,35-3

30 mins recline bike level 11

roast chicken, new spuds, peas

lager and wine
13 st 0

-1679,15,10,47-2

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 25kg upright row

lamb shank with pea risotto
wine
12 st 13

1468,15,935-1

yoga 2

lamb shank in tomato and spinach with new spuds

wine

13 st 1

3468,15,935-1

30 mins recline bike level 11

lasagna

wine
13 st 3

178,11,12,844-2

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg cable pushdowns

KFC burrito
cod, chorizo in wine, mushy peas and chips

wine
13 st 1

-129,10,12,96?-1

Yoga 1

Welsh goats cheese and sun blush tomato tartlet
Chorizo Spanish omelette with a cucumber and olive salad

wine
12 st 13

-157,11,14,8751

30 mins recline bike level 11

cheese, pea and onion omelette with chips
cheese and relish wrap

stout and wine
12 st 13

29?12,13,883-2

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 10kg concentration curls
3 x 10 30kg cable curls

quessadilla
Asian salmon, spring onion, cucumber and rice salad

wine and stout
13 st 2

16?10,13,11,74-2

30 mins recline bike level 11

veg rice and keema naan
cheese salad wrap

wine and Stella
13 st 1

181,12,14,974-2

Kicked off the day at the pub for the Super 15 finals at 8:30 in the morning. Followed that with the crawfish boil. So thrown a day off by life.

Crawfish boil
Chicken dhansak, pilao rice and sag aloo

Guinness, lager and wine
13 st 1

093,10,14,684-3

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg military press

duck and any old crap from the freezer curry and rice

Guinness and wine
13 st 0

-344?,12,874-3

30 mins recline bike level 11

duck and red pepper in black bean sauce with egg and pea fried rice

wine
12 st 11

0212,14,9470

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 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extension

corned beef hash

Guinness and wine
13 st 0

-343,12,14,9470

30 mins recline bike level 11

monastery soup (bacon, spuds, carrot cabbage and broad beans) with a cheese roll

wine

12 st 11

-383,10,13,700

15 left 15 right one leg core machine "scrunches"

3 x 10 35kg incline press machine
3 x 10 40kg bench machine
3 x 10 12.5kg cable crossovers

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 20kg barbell curls

new spud, carrot, broad bean, bacon, cabbage and chicken casserole

stout and wine

12 st 11

242,11,15,9721

yoga 3

jerk chicken, rice 'n beans, slaw

wine
13 st 2

032,11,16,?27-1

Yet another Saturday off as I had to be out early doors to go to the Formula E, and - though the cars were electric - when I got home I had taken on too much liquid fuel myself to go training.

Next week is likely to be the same with the crawfish boil.

Red pepper and mushroom bolognaise with pasta.

lager, stout and wine
13 st 0

041,11,15,7530

30 mins recline bike level 11

burger, sausage chips and salad

lager and wine
13 st 0

063,12,14,842-1

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 simultaneous l/r Arnold presses
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

Ham, egg and salad baguette from Sainsbury
cheeseburger, chips and salad
clementine

wine
13 st 0

065,12,12,964-1

30 mins recline bike level 11

chicken, spud and veg curry and rice
cheese roll

wine
13 st 0

074,11,14,885-1

15 left 15 right one leg core machine "scrunches"

10 lat raise 20kg on barbell with one end in the corner
4 x 10 lat raise 40kg on barbell with one end in the corner
3 x 20 lat raise 40kg on barbell with one end in the corner

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbell triceps extension
3 x 10 40kg triceps machine

sausage, spud, lentil and veg casserole
weetabix
fruit

wine
13 st 0

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

30 mins recline bike level 11

chicken and veg risotto
banana

lager and wine

12 st 13

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

15 left 15 right one leg core machine "scrunches"

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

duck and tomato noodles
Guinness and lager

12 st 13

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

Yoga 2

duck, new spuds and broad beans with a sauce
clementine, banana and apple

wine
12 st 13

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

30 mins recline bike level 11

prawn, strawberry, tomato and chilli pasta
wine

12 st 13

-316,11,?7810

15 left 15 right one leg core machine "scrunches"

3 x 10 40kg leg extension
3 x 10 160kg leg press

3 x 10 30kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

3 x 10 35kg leg adductor machine

bolognaise
wine
12 st 13

-213,11,?9631

30 mins recline bike level 11

burrito

wine and stout
12 st 12

-414,10,11,8532

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 40kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25kg triceps pushdown

burrito
apple

wine
12 st 10

-126,10,14,8542

30 mins recline bike level 11

burrito

lager
12 st 13

-1-13,13,12,10,664

Yoga 1

pork and veg burrito
wine
12 st 13

-313,10,12,11,741

Didn't manage to get any exercise in before heading off to meet the boys on the Bermondsey Beer Mile, so chalk up a third successive week with a day off on the weekend.

Fish and veggie rice
craft ales and wine

12 st 11

0-21,10,13,8743

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 50kg pec machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

passive hang

ham, egg and lettuce roll
rice and slaw

wine
13 st 0

0059,15,10,682

30 mins recline bike level 11

chicken stew with dumplings

wine
13 st 0

2-2-310,14,10,653

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg triceps pushdown
3 x 10 210kg l/r dumbell triceps extensions

Sri Lankan veg biriani

lager and wine
13 st 2

1019,12,10,653

30 mins recline bike level 11

beef stew
too much wine
13 st 1

2-42,11,14,8750

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 30kg pulley

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 10kg simultaneous seated Arnold presses

Irish stew
strawberries

lager and wine

13 st 2

0-468,15,10,853

The second Sunday in a row when I just couldn't be bothered. Is a trend emerging?

roast pork Sunday dinner

wine

13 st 0

1-549,14,10,851

30 mins recline bike level 11

passive hanging
supported head to knee

Chinese roast pork and braised celery with rice

Stella, Guinness and wine
13 st 1

0-149,14,10,853

3 x 10 15kg each side cable press
3 x 10 40kg incline press machine
3 x 10 50kg pec machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

passive hang

Out of sequence idiot. Today should have been back and triceps.

pork pie
banana
quesadilla

wine
lager

1-249,14,11,856

30 mins recline bike level 11

30 core machine "scrunches"

apple,
steak, chips peas and blueberry sauce

wine
13 st 1

?-239,11,976?

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg shoulder press machine
3 x 10 30kg simultaneous Arnold presses

passive hanging

apple
carrot, courgette, spud, chicken and venison sausage gratin

stout
forgot to weigh myself

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

30 mins recline bike level 11

carrot, spud, sweetcorn, lentil and venison sausage casserole

wine
12 st 11

2048,11,11,77?

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

apple
chicken, spud and asparagus stew
wine and lager

13 st 2

0?18,11,12,10,3?

Yoga 5

half a BLT
duck breast with carrot and courgette rice

Guinness and wine
13 st 0

148,14,977?

A rare day when I couldn't be bothered to train in the morning, then had to go to the pub to watch the Aviva Premiership final as it was on BT sport and there is no way I can get that in my house.

Also, though it is not strictly a triathblog matter, Ben is now officially taller than Rayburn.

Seafood and spinach lasagne
Guinness and wine

13 st 1

-1029,12,9752

30 mins recline bike level 11

banana
salmon, asparagus, crushed new spuds and blueberry sauce
wine

12 st 13

2-109,10,9762

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown

3 x 10 50kg triceps machine
3 x 10 20kg triceps pushdown
3 x 10 210kg l/r dumbell triceps extensions

30 core machine "scrunches"

keema biryani

lager
13 st 2

103,10,10,10,874

30 mins recline bike level 11

keema biryani

wine
13 st 1

00?10,14,9,11,?0

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

3 x 10 30kg upright rows
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg shoulder press machine

30 core machine "scrunches"

jambalaya

wine
13 st 0

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

Yoga 4

braised pork belly with greens and butter beans
wine

13 st 5

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

30 mins recline bike level 11

sausage, spud and pepper bake
cereal

wine and Guinness
13 st 3

05-46,11,12,7?

Yoga 3

duck, greens and noodles

wine

00-37,14,15,960

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

static hang

chicken and veg rissotto
wine

13 st 0

22-17,14,12,873

30 mins recline bike level 11

cheese and ham sarnie
salmon in white wine and butter sauce with chips and green veg

wine
13 st 2

2116,12,9762

Didn't get a chance to train with all the folderol involved in going to a Buck House garden party.

I am not entirely sure how that stacks up when you consider that the gates didn't open until 3 pm, but there you go.

0-2-38,12,8873

9 x 10 lat raise 50kg on barbell with one end in the corner

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 12kg seated l/r dumbell triceps extension
3 x 10 20kg barbell triceps extension

handrail supported standing separate head to knee

KFC burrito
chorizo and veg stew

wine
13 st 0

-23?9,12,986

30 mins recline bike level 11

Spud, turnip and carrot Irish stew and a bread roll

Wine and lager
12 St 12

03-107,13,12,7?4

We had to be at the 7s in Twickenham early and I couldn't train afterwards when we got home as I'd had a drink. Thrown a day off by life.

Bacon roll
Chicken roast dinner

Guinness and wine
13 st 0

3-107,13,12,7?4

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

spag bols
wine

13 st 3

0127,15,13,554

30 mins recline bike level 11

Jerk pork and rice salad

Wine
13 St 0

0-1-19,13,11,844

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

handrail supported standing separate head to knee

duck and veg noodles

no booze
13  st 0

0-248,11,9747

30 mins recline bike hills level 11

steak and chips

wine
13 st 0

3-136,12,10,457

fell off the wagon, so thrown a day off by life.

?-201,12,9675

10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 54kg pulley
10 50kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 45kg triceps machine
3 x 10 25kg kneeling l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extension

Janushirasana

sausage, chips, beans
ice cream

lager and wine

2-538,12,11,?56

30 mins recline bike hills level 11

Irish stew and bread roll

lager and wine
13 st 2

0-4,67,12,12?56

yoga 2,  Wimbledon 8am

egg and bacon roll
chicken and red chard noodles
cheese roll
ice cream

lager and wine
13 st 0

0-219,14,13,736

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

passive hanging

chicken jambalaya sorta thing

wine
13 st 0

00-17,13,9?46

30 mins recline bike hills level 11

cheese burger (including my own purple sprouting broccoli quick pickle)

wine
13 st 0

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

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

30 25kg abdominal crunch machine

3 x 10 25kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

Technogym FLEXability Posterior machine, 1 leg at a time 55 degrees

bacon and  mayo wrap
very veggie cottage pie from the contents of my box

lager and wine
13 st 4

10?7,13,9?4

30 mins recline bike hills level 11

cheeese, mayo and relish wrap
purple sprouting brocolli gratin with rice
pears poached in white wine with ice cream
an orange

wine
13 st 1

20??10,956

Yoga 1,

very veggie cottage pie from the contents of my box
pear

lager and wine
13 st 2

-1??899677

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown

10 45kg pulley
10 50kg pulley
10 55kg pulley

30 30kg abdominal crunch machine

3 x 10 40kg triceps machine
3 x 10 25kg triceps pushdown
3 x 10 20kg barbell triceps extension

cheese, tomato and mayo toasted sarnie
ham omelette and chips
pear
chocolate ice cream

lager
12 st 13

1?-17,13,?555

yoga 5

apple and pear turnover
burrito

stout and wine
13 st 1

1-4-3???456

30 mins recline bike hills level 11

burrito
apple and pear turnover

wine
13 st 1

-13-19??467

3 x 10 35kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 35kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg l/r Arnold press

burrito
wine
12 st 13

1218,?,12,569

30 mins recline bike hills level 11

smoked pork thing
wine

13 st 1

-1037,12,12,578

3 x 10 50kg bench
3 x 10 30kg incline press machine

3 x 10 25kg curl machine
30 25kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 10kg l/r concentration curls

moules et frites
apple and pear turnover

wine
12 st 13

14-16,11,12,578

Work exploded so I couldn't get to the gym, or indeed the quiz. Three consecutive days off! The mind boggles.

toasted cheese sarnie
cheese and spinach omelette and chips

wine
13 st 1

1147,13,13,?64

No exercise, no food or booze diary on U14 Ruts tour

13 st 1 this morning

?-535,10,11,748

No scales, exercise, food or booze diary on U14 Ruts tour

?-21,11,11,?449

Standard Cardiff run

Super tidy cheeseburger
bacon sarnie
pizza

no scales on U14 Ruts tour

?-338,11,11,64?

9 x 10 lat raise 50kg on barbell with one end in the corner

3 x 10 20kg barbell triceps extension
3 x 10 12kg seated l/r dumbell triceps extension

3 x 10 40kg triceps machine
30 25kg abdominal crunch machine

hip openers

Hang Fire NOLA BBQ
lager and porter

no scales on tour

1-309,11,10,758

30 mins recline bike level 11

hip openers

beef and veg stew with noodles
bacon and egg sarnies

lager, wine, G&T
13 st 1

-1-428,11,864,11

3 x 10 35kg leg extension
3 x 10 35kg leg adductor machine

30 25kg abdominal crunch machine
3 x 10 20kg deep front squats
3 x 10 20kg military press

3 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

apple and pear 'blast
Beef and veg stew

Wine
12 St 13

0-134,11,12,66?

30 mins recline bike hills level 11

a bit of floor stretching

bit of a niggle in my back this morning. It has been OK since the end of September.

Jerk Chicken and Salsa Wrap
Irish Stew

lager, wine and porter
13 st 0

12168,11,4?8

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

30 25kg abdominal crunch machine

3 x 10 1/r 10kg full extension dumbbell preacher curls
3 x 10 10kg dumbbell flyes
3 x 10, 20kg barbell curls

sausage, tomatoes, eggs, mushrooms, bubble 'n squeak and toast

Guinness and wine
13 st 1

-5-206,11,11,37,11

Yoga 4

burritos - during assembly and after at the party

lager and wine and shnapps
12 st 9

-1018,11,?34,12

30 mins recline bike level 11

carrot, spinach and ginger 'bullet
chicken and asparagus risotto

wine
12 st 13

-12079,10,56,15

30 25kg abdominal crunch machine

8 x 10 lat raise 40kg on barbell with one end in the corner
25 lat raise 40kg on barbell with one end in the corner

3 x 10 40kg triceps machine
3 x 10 12kg seated l/r dumbell triceps extension
3 x 10 20kg seated two- handed triceps extension

10 overhead box squats
l/r Benny squat toe stand hip openers
work towards handstand facing the wall

ham, cheese and pickle sandwich
fried chicken and chips with a corn and bean salad

wine
12 st 13

0-4487,10,45?

30 mins recline bike level 11

hanging
Benny squat toe stand hip openers

pasta with purple sprouting broccoli, anchovies, garlic, chilli and parmesan
apple

Guinness and wine
13 st 0

-2-1358835?

3 x 10 35kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 160kg leg press

30 25kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 20kg military press (a deep front squat after each press set)
3 x 10 8kg l/r kettlebell bottoms-up press

a couple of overhead squats
hanging
work towards handstand facing the wall

fried chicken, chips and leek sauce
ice cream
apple

wine
12 st 12

0-3-658,10,44?

30 mins recline bike level 11

Apple and carrot bullet
veg Tempura Donburi - Tendon
pulled pork, rice and spinach

lager and wine
13 st 0

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

9 x 10 lat raise 40kg on barbell with one end in the corner

3 10 30kg triceps machine
30 25kg abdominal crunch machine

3 x 10 10kg dumbell triceps extension
3 x 10 20kg barbell triceps extension

passive hanging
work towards Handstand Facing The Wall

apple and grape 'bullet
Seafood chowder

Wine
12 St 13

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

Yoga 3 at 8am

apple
BBQ pork with mustard sauce
leek, apple and carrot 'slaw amd chips

lager,stout and wine
12 st 12

-20-1,11,11,11,56,11

30 mins recline bike level 11

passive hanging
work towards Handstand Facing The Wall

Banana
Biryani

Wine
12 St 12

-21-1,10,8914,9

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers

3 x 10 15kg curl machine
30 25kg abdominal crunch machine

3 x 10 1/r 10kg full extension dumbbell preacher curls
3 x 10 10kg dumbbell flyes
3 x 10, 20kg barbell curls

reduced weight to concentrate on form and not using a 'bounce' at the bottom of reps

supported Standing Head to Knee
back bends

tomato and banana 'blast
ham, egg and salad roll
mild chilli con carne topped with mashed sweet potatoes, cheese and pickled jalapenos - cabaña pie?

wine
12 st 12

0-6-2?,11,11,259

30 mins recline bike level 11

supported Standing Head to Knee
back bends

red pepper, chorizo and chickpea stew with a bread roll

Guinness and wine
13 t 0

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

3 x 10 35kg leg extension
3 x 10 70kg leg abductor machine
3 x 10 160kg leg press

30 25kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 20kg military press
3 x 10 8kg l/r kettlebell bottoms-up press

back bends

reduced weight to concentrate on form and not using a 'bounce' at the bottom of reps

chicken, mushroom and veg casserole
chocolates
ice cream

wine
12 st 11

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

Yoga 2

bacon sarnies
chicken, mushroom and veg casserole
chocolates

wine
12 st 11

?-4?79?04,12

30 mins recline bike level 11

smoked duck and fig salad
roast lamb Sunday roast

lager and wine
no scales on tour

40-77,11,?227

10 25kg pull-down machine
10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine

3 x 10 40kg pulley
30 25kg abdominal crunch machine

3 10 25kg triceps machine
3 x 10 10kg dumbell triceps extension
3 x 10 20kg barbell triceps extension

chocolate brownie
Jambalaya

lager and bourbon
13 st 4

5-4-10,59?22,10

Yoga 1

tomato, carrot and spinach blast
Assorted BBQ and Southern food at John's

lager and pickle backs
13 st 5 (John's scales)

-1-1-859?227

30 mins recline bike level 11

passive hanging
stretches

banana, spinach and carrot 'blast
Pisto and panini
ice cream

Guinness and wine
12 St 13

-17-3689359

3 x 10 45kg leg extension
3 x 10 70kg leg abductor machine
3 x 10 160kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

passive hanging
posterior flexibility machine 100 degrees
back bends

the surprisingly agreeable banana, spinach and carrot blast
fish 'n chips
ice cream

lager and wine
12 st 13

-27-2998719

30 mins recline bike level 11

posterior flexibility machine 100 degrees

sausage roll
courgette and penne carbonara

lager and wine
12 st 12

07-367,10,34,11

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 1/r 10kg full extension dumbbell preacher curls
3 x 10, 2 x 6 full extension ez bar preacher curls 5kg on end of new metal sleeved bar

passive hanging

banana, spinach and carrot 'blast
keema cabbage and rice

wine and lager
13 st 0

-14-578916,11

Yoga 4

Irish stew (leeks instead of onion)

wine
12 st 13

-13-29,11,826,12

Yoga 3

creamed salmon, bacon and leek with pasta

wine and stout
12 st 13

-3608,10,916,11

30 mins recline bike level 11

passive hanging

banana and blueberry 'bullet
Ginster's original Cornish pasty
Pan fried salmon, potato and courgette latkes and lemon butter sauce

Wine
12 St 11

-25099,10,13,12

10 25kg pull-down machine
10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine
10 25kg pull-down machine
(reduced weight and concentrated on form)

3 10 40kg triceps machine
30 25kg abdominal crunch machine

3 x 10 10kg dumbell triceps extension
3 x 10 20kg barbell triceps extension

back bend on folding step/bench

fruit and nut 'bullet
KFC pulled chicken burrito
duck in oyster sauce with egg and veg fried rice

wine
12 st 12

-38-35,10,715,10

Yoga 2: one hour class 7am Wimbledon

spinach, cheese and spring onion omelette
nuts and raisins

lager and wine
12 st 11

-15058715,13

30 mins recline bike level 11

passive hanging

banana and blueberry 'bullet
tuna and cucumber roll
chicken lasagne
banana

wine
12 st 13

23-2?9936,15

3 x 10 45kg leg extension
3 x 10 70kg leg abductor machine
3 x 10 160kg leg press

30 25kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 25kg military press
3 x 10 25kg upright row

passive hanging

chicken and veg roll
cheese and pickle roll

lager and wine
13 st 2

-25-2?9936,15

30 mins non-recline bike level 11

steak, sweetcorn, chips and pepper sauce
chicken stew

wine and bourbon
12 st 12

1507,10,938,13

The morning after the night before preceded three six nations games in a row so, thrown a day off by life.

chicken and chips
weetabix

Guinness and lager
13 st 1

16-469?-13,13

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 17.5kg each side Kinesis press station

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, 2 x 6 full extension ez bar preacher curls 5kg on end of new metal sleeved bar
3 x 10 1/r 10kg full extension dumbbell preacher curls

stretching

blueberry and spinach 'bullet
KFC Zinger burrito
Ribs, 'slaw 'n fries

Porter, wine and cocktails
13 St 1

18-469?-13,13

30 mins recline bike level 11

passive hanging

apple and blueberry 'bullet
Sainsbury all day breakfast sarnie
veggie shepherd's pie
chocolate weetabix

lager and wine
13 st 1

36388?-15,16

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

10 30kg, 10 35kg, 10 40kg triceps machine
3 x 10 25kg cable triceps extensions with rope
3 x 10 20kg barbell triceps extension

celery and tomato 'bullet
KFC original recipe burrito
prawn and veg pasta
chocolate weetabix

wine
13 st 3

142,10,10,?-14,13

30 mins recline bike level 11

passive hanging

banana and blue berry 'bullet
pork goulash and rice

Guinness and wine
13 st 1

06-158?04,17

3 x 10 45kg leg extension
3 x 10 35kg leg adductor machine peg 2
3 x 10 160kg leg press

3 x 10 10kg dumbbell lateral raise
3 x 10 25kg military press
3 x 10 25kg upright row

30 25kg abdominal crunch machine

tomato, spinach and celery 'bullet
steak with a wine and balsamic reduction, roast veg and chips

lager and wine
13 st 0

2606,10,?31,16

Yoga 1

celery and blueberry 'bullet
seafood and veg dhansak with naan

wine
13 st 2

2?-246??2,16

Back from skiing. Yesterday was a day of rest with travel then the Wales Ireland game.

Day 6 - 2014/2015

KMZ file sent from Ski Tracks V1.4.5 from your iPhone 4s.

Maximum Speed 33.2 MPH
Distance 7.5 mi.
Vertical 7503 ft
Slope 32°
Duration 02:52:07

Day 5 - 2014/2015

KMZ file sent from Ski Tracks V1.4.5 from your iPhone 4s.

Maximum Speed 28.7 MPH
Distance 10.9 mi.
Vertical 9087 ft
Slope 27°
Duration 03:33:17

Day 4 - 2014/2015

KMZ file sent from Ski Tracks V1.4.5 from your iPhone 4s.

Maximum Speed 16.0 MPH
Distance 2.2 mi.
Vertical 1863 ft
Slope 26°
Duration 03:13:28

Day 3 - 2014/2015

KMZ file sent from Ski Tracks V1.4.5 from your iPhone 4s.

Maximum Speed 27.3 MPH
Distance 6.6 mi.
Vertical 6642 ft
Slope 36°
Duration 02:25:42

Day 2 - 2014/2015

KMZ file sent from Ski Tracks V1.4.5 from your iPhone 4s.

Maximum Speed 25.4 MPH
Distance 10.7 mi.
Vertical 10661 ft
Slope 30°
Duration 01:19:41

Day 1 - 2014/2015

KMZ file sent from Ski Tracks V1.4.5 from your iPhone 4s.

Maximum Speed 28.4 MPH
Distance 9.2 mi.
Vertical 9147 ft
Slope 25°
Duration 03:07:00

??-279604?

Travelling to Saalbach, without scales, without exercise, and without logging food or booze consumption.

?5079831?

30 mins recline bike level 11

posterior flexibility machine 95 degrees

no scales, booze or food diary on tour

04-2895-3??

3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine

3 x 10 20kg curl machine
30 25kg abdominal crunch machine

3 x 10, 2 x 6 full extension ez bar preacher curls 5kg on end of new metal sleeved bar
3 x 10 1/r 10kg full extension dumbbell preacher curls

posterior flexibility machine 100 degrees

orange and raspberry blast

dragon's scotch egg
veg soup and tuna rolls

stout
13 st 0

-1709,10,6-2??

30 mins recline bike level 11

posterior flexibility machine 95 degrees

corned beef hash and sweetcorn
jambalaya

wine
12 st 13

-15-1986-4??

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press
(shoulders by accident instead of triceps)

apple and orange bullet

tuna and cheese

lager
12 st 13

16-1896-3?

30 mins recline bike level 11

posterior flexibility machine 91 degrees

apple and orange bullet
Jamaican stew and potato wedges
crisps

lager and bourbon
13 st 1

-44-2978-518

thrown a day off by life with all the Six Nations and Old Ruts rugby and Kevin's birthday party.

weetabix
eggs on spicy tomatoes

Guinness and wine
12 st 10

021?,10,4-458

Yoga 4

Jamaican chicken and sweet potato stew

wine

13 st

052??5-46,12

Yoga 3

lasagne and salad

lager and wine
13 st 0

-1625?6-48,12

3 x 10 45kg leg extension
3 x 10 35kg leg adductor machine peg 2
3 x 10 160kg leg press

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

30 25kg abdominal crunch machine

posterior flexibility machine 90 degrees

banana and raspberry 'bullet
cheese, onion and spinach omelette with chips
roti

wine
12 st 13

0628?6-6,11,13

10 mins recline bike level 11
evacuated due to fire alarm
20 mins recline bike level 11

posterior flexibility machine 86 degrees

falafel
Jambalaya

Wine
13 St 0

-16,18?6-6,11,13

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 17.5kg each side cable press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, 2 x 6 full extension ez bar preacher curls 5kg on end of new metal sleeved bar
3 x 10 1/r 10kg full extension dumbbell preacher curls

bear crawl
posterior flexibility machine 85 degrees

banana and grape 'bullet
breakfast burritos and hash browns
weetabix before bed

wine
12 st 13

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

30 mins recline bike level 11

posterior flexibility machine 81 degrees

banana and grape 'bullet
salmon, Jerusalem artichokes, bacon and cabbage

lager and wine
12 st 11

060,10,?8-46?

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

3 x 10 35kg triceps machine
3 x 10 10kg dumbell triceps extension
3 x 10 25kg cable triceps extensions with rope

bear crawl
posterior flexibility machine 80 degrees

banana and grape 'blast
Beef stew and noodles
Sausages, chips and mushroom sauce

Guinness and wine
13 St 0

-25-29?6-65?

30 mins recline bike level 11

tuna melt panini
barbecue ribs with egg fried veg rice

wine
12 st 12

-4609?6-65,11

3 x 10 45kg leg extension
3 x 10 35kg leg adductor machine peg 2
3 x 10 150kg leg press

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

30 25kg abdominal crunch machine

various stretches
posterior flexibility machine 74 degrees

carrot and celery juice
Salmon and Jerusalem artichoke chowder
Garlic bread

Guinness and wine
12 st 10

-25-1?67-39,12

30 mins recline bike level 11

60 secs forward fold on Power Plate
posterior flexibility machine 71 degrees

carrot and celery juice
onion bhaji and mango chutney
beef and veg curry with rice

wine
12 st 12

071?87-36,13

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 50kg chest press machine

Swiss ball pull-ins, pike, twists and back bend

3 x 10 20kg curl machine
1 x 10, 2 x 6 ez bar preacher curls 10kg on end of new metal sleeved bar
(Daniel the trainer made me do the last two sets with full extension)
3 x 10 1/r 10kg dumbbell preacher curls
(half the usual weight; still under the beady eye of D.)

bear crawl
posterior flexibility machine 70 degrees
kneelin' crouchin' foldin' lungin' op'nin'

carrot and celery juice
beef and veg curry with pitta
Weetabix Chocolate Minis

lager and wine
13 st 0

-140?679-3,11

30 mins recline bike level 11

bear crawl
60 secs forward fold on Power Plate
posterior flexibility machine 61 degrees

apple, celery and carrot juice
KFC toasted twister
beef and veg curry with pitta

wine and picklebacks
12 st 13

452?7?68?

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

3 x 10 30kg triceps machine
3 x 10 20kg barbell triceps extension
3 x 10 25kg cable triceps extensions with rope

posterior flexibility machine 61 degrees

banana and apple 'blast
coq au vin and chips

lager and wine
13 st 4 (where did that come from?)

-2?1?86?7,12

Yoga 2 noon. The new 60 mins class.

coq au vin with dumplings

wine
12 st 12

?31?86?7,11

standard Cardiff 5km run if walking up Celyn Avenue can be part of a run

I need to run more. The front of my legs ached after yesterday'a exertions.

neither food nor booze diary on tour, nor scales.

?64?86-7,10,10

3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine peg 2

30 25kg abdominal crunch machine

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

bear crawl
kneelin' crouchin' foldin' lungin' with hurtin' so no op'nin'

apple and banana 'blast
tuna, sweetcorn and noodles with lemon and chilli mayo
I am promised lasagna at Bronwydd Avenue

no booze diary or scales on tour.

written on Friday for scheduled publication Sunday.

185?54-64,11

30 mins recline bike level 11

BLT
steak, chips, red wine sauce and coleslaw

wine
13 st 1

-252?76-46,11

3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell curls
3 x 10 ez bar preacher curls 10kg on end of new metal sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls

Swiss ball virasana, squats, back bend and twists
kneelin' crouchin' foldin' lungin' op'nin'

banana, apple and chocolate 'bullet
KFC pulled chicken burger
seafood and roast veg pasta

wine
12 st 12

-455367-49

30 mins recline bike level 11

bear crawl

apple and banana 'blast
Jerk pork and kidney bean soup

Wine
12 St 10

353975-57

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg cable triceps extensions with rope
3 x 10 20kg barbell triceps extension

bear crawl

jerk pork, rice 'n peas, coleslaw

lager and wine
13 st 3

-154,10,77-55

Yoga 1 3pm

Jambalaya

wine and Guinness
12 st 13

06578,10,-48

Brother up, Lockhart at noon, followed by two internationals in the pub.

Thrown a day off by life.

0548,10,?-59

30 mins recline bike level 11

Swiss ball virasana and squats
kneelin' crouchin' foldin' lungin' op'nin'

Cheese burger

Guinness
13 St 0

last year

-183,10,75-58

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine peg 2
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

Swiss ball virasana, squats, back bend and twists
kneelin' crouchin' foldin' lungin' op'nin'


apple and banana 'blast
chicken, beetroot, sweetcorn fritters
wine

12 st 13

last year

-423945-38

30 mins recline bike level 11

posterior flexibility machine 60 degrees

banana
apple
Corned beef hash with fried egg

Wine
12 St 10

last year

-494467-18

3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 102.5 kg on end of new metal sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls

sitting cross legged with a straight back

blueberry and avocado blast
chicken, beetroot, cabbage and rice

wine
12 st 10

last year

-244546-4,10

Yoga 5

banana and apple 'blast
liver, bacon and onions with colcannon

wine
12 st 12
last year

-474646-4,10

30 mins recline bike level 11

bacon roll
beef stew and bread roll (twice)

wine
12 st 10
last year

-244777-59

Yoga 4 10am

grapefruit and kiwi fruit blast
Pork burrito

No booze
12 St 12

last year

-406877-5,10

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

10 20kg, 10 25kg, 10 30kg triceps machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

Steak sandwich and borscht

Wine
12 St 10

last year

-315,11,85-5,10

30 mins recline bike level 11

grapefruit and kiwi fruit 'blast
beef and green pepper in black bean sauce with noodles
steak

wine
12 st 11

last year

-135965-59

3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine peg 3

30 25kg abdominal crunch machine

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

orange and kiwi fruit 'blast
bacon roll

wine
12 st 13

last year

-155757-37

passive hanging

30 mins recline bike level 11

kneelin' crouchin' foldin' lungin' op'nin'

blood orange and kiwi fruit 'blast
bacon and egg roll
vet soup and bread roll

wine
12 st 13

last year

-156766-28

3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 20kg dumbbell preacher curls

messed about on the new flexibility machines

orange and kiwi fruit 'blast
jambalaya

wine and porter
12 st 13

last year

25778-3,10

30 mins recline bike level 11
Swiss ball exercises

bacon roll
cheese and sweetcorn omelette with chips

Guinness and wine
13 st 2

last year

36878-3,11

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

3 x 10 25kg cable pushdowns
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg barbell triceps extension

Jambalaya

wine and porter
13 st 3

last year

0357850,10

Passive hanging
30 mins recline bike level 11
TRX standing figure four stretches

mango juice and raspberry 'blast
Salmon, jalapeño and Mayo wrap

Wine

13 St 0
Last year

256987-28

3 x 10 45kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine peg 3

30 25kg abdominal crunch machine

3 x 10 25kg military press
3 x 10 25kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

Swiss ball virasana, squats and heel grabbin' efforts

apple and blueberry 'blast
keema veg, mayo and mango chutney wrap
pan fried salmon with veg and chorizo rice

no booze
13 st 2
last year

147,11,66,-1,10

passive hanging and swinging

30 mins recline bike level 11

Swiss ball torso turns and bends

apple and blueberry 'blast
keema veg, mayo and mango chutney wrap
Keema veg with pea and corn rice

Wine
13 St 1

http://triathblog.blogspot.co.uk/2014/01/71166-110.html

265964,-1,11

Yoga 3

apple and blueberry 'blast
BBQ pork, home made 'slaw and banana ketchup wrap
keema veg and chips

wine
13 st 2

http://triathblog.blogspot.co.uk/2014/01/65964-111.html

4459551,10

3 x 10 50kg bench press
3 x 10 40kg incline press machine
3 x 10 20kg curl machine

3 x 10 12.5kg cable crossovers
3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 12kg dumbell curls

30 25kg abdominal crunch machine
passive hanging

squats, Swiss ball virasana and forward rolls
various stretches

apple and blueberry 'blast
BBQ pork, chorizo, corn and banana ketchup quesadilla
cottage pie

lager and wine
13 st 4

I went to the dentist for a check up this morning. To my surprise, this included having my pulse and blood pressure checked. My pulse is 61 which it good, but my blood pressure is 151/82 which is a little high. I am fine on all the life style factors for the latter except for drinking too much and being a tad heavier than I should be. Should this be addressed?

http://triathblog.blogspot.co.uk/2014/01/45955110.html

17384408

passive hanging and swinging

30 mins recline bike level 11

stretching

bacon roll
cottage pie, sprouts and gravy

wine
13 st 1

http://triathblog.blogspot.co.uk/2014/01/7384408.html

3548660,10

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

10 20kg, 10 25kg, 10 30kg triceps machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

chicken and mushroom curry with rice

13 st 3
wine

http://triathblog.blogspot.co.uk/2014/01/54866010.html

2369860,11

hanging scapular retraction

30 mins recline bike level 11

virasana, squats, balasana, Ardha-Matsyendrasana

banana and raspberry 'blast
chicken fried with onion, tomato and bacon in a wrap
mushroom curry and cheese wrap

Guinness and wine
13 st 2

http://triathblog.blogspot.co.uk/2014/01/36986011.html

447,12,861,13

30 25kg abdominal crunch machine

3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine peg 3

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press

Swiss ball virasana, squats, pike, back bend, and torso turns and foldin'

banana and clementine 'bullet
bacon, mayo, avocado and tomato wrap
chicken, colcannon and gravy

wine
13 st 4
http://triathblog.blogspot.co.uk/2014/01/471286113.html

5389680,10

hanging scapular retraction

30 mins recline bike level 11

Swiss ball virasana, squats, pike, back bend, and torso turns
op'nin'

banana and clementine 'bullet
bacon, mayo, avocado and tomato wrap
Spag bols
Late night wrap

Wine
13 St 5

549,10,731,10

3 x 10 40kg incline press machine
3 x 10 25kg curl machine
30 25kg abdominal crunch machine
10 40kg, 10 45kg, 10 50kg press machine

3 x 10 40kg pecs machine
3 x 10 ez bar preacher curls 10 kg on end of new metal sleeved bar
3 x 10 1/r 20kg dumbell preacher curls

passive hanging
Swiss ball virasana and squats
kneelin' crouchin' foldin' lungin' op'nin'

tuna, cabbage & guacamole wrap
banana
2 clementines
sausage and bolognaise wrap

Guinness and wine
13 st 5

44,10,96358

hanging scapular retraction

30 mins recline bike level 11

kneelin' crouchin' foldin' lungin' op'nin'

duck and guacamole wrap
duck, spuds and cabbage
tomato wrap

wine and stout
13 st 4

61,11,11,6618

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 50kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

3 x 10 25kg triceps machine
3 x 10 25kg barbell triceps extension
3 x 10 10kg sitting l/r dumbbell triceps extension


Swiss ball virasana, squats, pike, back bend, and torso turns
op'nin'

bacon roll at rugby
sausage and fried onion wrap
chicken dhansak, peas pulao rice and onion bhajis
tomato and mayo wrap

lager, Guinness and wine
13 st 6