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