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