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