?1-11,12,?832?

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
tuna and cucumber roll
Peking duck, 5 spice beef and fried veg rice

wine
no scales on tour

2323,11,9757,12

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 25kg, 30kg, 35kg incline press machine

10 40kg, 50kg, 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 35kg, 45kg triceps pushdown

32 x 10 12kg l/r dumbell curls
2 x 15 17.5kg barbell curls

hanging

apple and tangerine
meal at Wahaca

wine
13 st 2

3422,12,13,857,10

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
leek and parsnip soup with a bacon and turkey roll

wine
13 st 3

5203,13,13,?1?,10

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

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
hang

fried rice
veg soup and a turkey roll

cider and wine
13 st 5

25,3,14,9227

No training on Boxing Day.

2?3????4?

A day off exercise, amazingly.

smoked salmon and cream cheese bagel with champagne
Christmas dinner

stout and wine
13 st 2

1???,10,922?7

30 mins recline bike level 11
500m rowing machine (1:59.7)
Went back to a sub 2 minute pace which I can handle comfortably while regrouping for another assault on sub one minute fifty.

duck fried rice
Guinness and wine

13 st 1

474?,11,5158

10 am Bikram with Kee Chan

Guinness and wine
sausage and veg pasta

13 st 4

036??5159

3 x 10 40kg bench press
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 10kg l/r dumbell preacher curls
hanging
3 x 10 cable press 15kg each side

creamed cabbage, sausage and chips
wine

13 st 0

067??5159

30 mins recline bike level 11
500m rowing machine, blew up again and didn't finish. This requires stepping back and rethinking.

beef hash with a fried egg
wine

13 st 0

7660,10,9519

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

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

hang

pear
red Thai beef and pineapple curry with rice

stout and wine
13 st 7

0?40,10,94208

Couldn't get going on exercise

beef with carrots, courgette and tomato

wine

13 st 0

1?40894106

30 mins recline bike level 11
500m rowing machine, blew up at 1 min 15 though I was on sub 1:50 time

chicken and veg casserole with  crusty bread
Guinness and wine
13 st 1

4343,10,74106

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbell preacher curls
hanging

sausage roll
bacon, eggs black pudding, mushrooms, tomatoes, bubble 'n squeak

Guinness and wine
13 st 4

43-23972124

30 mins recline bike level 11
500m rowing machine (1:50.9)

apples
chorizo then chicken and veg at the Tighten Up Christmas do
guiness and wine
13 st 4

0-222772-148

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 12kg l/r dumbell preacher curls
3 x 10 20kg barbell curls
hanging

orange
cabbage, bacon and egg fried rice

wine
13 st 0

0642,11,65139

30 mins recline bike level 11
500m rowing machine (1:50.9)

orange
chicken casserole and boiled spuds

wine
13 st 0

1734886549

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall

tried some of these for when I am on the road with the kettlebell in the boot of the car

A video posted by Joe Rogan (@joerogan) on Dec 7, 2016 at 11:24am PST

apple
coconut and swede curried soup and a bacon roll

wine
13 st 1

2464,10,8437,10

30 mins recline bike level 11
500m rowing machine (1:50.7)
new personal best, next target sub 1:50

orange
Shakshouka, tuna and veg fritta, bread
stout and wine

13 st 2

2142,10,93248

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

3 x 10 12kg l/r dumbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

hanging

home made pasties and apple pie
Guinness and wine

13 st 2

1622,10,54328

Couldn't get going in the morning, then off to Arsenal in the afternoon, thus thrown a day off by life.

beef stew and crunchy bread
Guinness and wine
13 st 1

261887436,10

30 mins recline bike level 11
500m rowing machine (1:54.4)

Sausage and courgette pasta
Guinness and wine

13 st 2

050797444,10

6:30 morning Bikram with Marta Antero

sausage, chips, peas and gravy
cider and stout

13 st 0

06498564,10

10 20kg pulley row
10 25kg pulley row
4 x 10 30kg pulley row
concentrating on form to stretch hamstrings

3 x 10 45kg lats pulldown

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

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall
30 20kg abdominal crunch machine

lunch: leftover pasta from last night
turkey and sweet potato ragu with garlic bread

wine
13 st 0

-294964259

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

turkey and sweet potato ragu with pasta
stout and wine
12 st 12

1436984177

3 x 10 40kg bench press
3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine

3 x 10 25kg triceps push down
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 20 kg barbell curls
hanging

beef and green pepper in black bean sauce with rice
wine and stout

13 st 1

1455983067

No exercise

Chinese take away
Guinness and lager

13 st 1

?347,11,81359

no nothing on tour

?645,11,54329

30 mins recline bike level 11

no scales on tour

Chinese food
wine

-4855865238

6:30 morning Bikram with Marta Antero

four course dinner at the Holden
wine

12 st 10 (possible that the scales are out)

3775965159

Another day off from indolence. That is three of the last five.

wine and Guinness
13 st 3

salmon, parsnip, sweet potato, leek
banana and pear

3634,10,632,11

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

pears
pesto salmon with spring greens rissotto

wine
13 st 3

6914,10,7526,11

30 mins recline bike level 11
500m rowing machine (1:53.1)

quesadilla and pear
quesadilla with leek, lentil and spring green soup

stout and wine
13 st 6

6?15,10,9526,11

All day at the Surrey trials with Ben and thence to the pub so no time to train.

Guinness
quesadillas
13 st 6

2613,10,83379

a day off exercise

Mexican food watching Wales

Guinness and wine
13 st 2

?8-15,10,7333,10

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 10 kg bar barbell preacher curls

hanging

forgot to weigh myself and can't remember what I ate and drank

4446993459

6:30 morning Bikram with Marta Antero

bacon, cabbage and egg fried rice
wine
13 st 4

4517,10,73519

30 mins recline bike level 11
500m rowing machine (1:54.4)

orange
pork scratchings
cod in tomato and leek sauce with bubble 'n squeak
apple and orange juice

cider and wine
13 st 4

3646895337

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

fresh fruit juice
apple
jerk pork, 'slaw and chips

Guinness and wine
13 st 3

1?36,7,11,5446

Ended up working from home all day and didn't get to the gym.

chicken and leeks in tomato sauce
wine
13 st 1

5?54993348

All day at the Bomber's Surrey trial and celebrating after, thrown a day off by life

scotch egg
coq au vin and a baguette

Guinness and wine
13 st 5

3667,10,74369

8am Bikram with Sharka Komurkova

Guinness and wine
steak and chips
13 st 3

353588418,10

30 mins recline bike level 11
500m rowing machine (1:54.7) I think that is my first sub 1:55

tuna mayo roll and a pear
steak, mushroom and onion baguette and a pear

Guinness and wine
13 st 3

6747,12,8646,10

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 ez bar dumbell curls 7.5kg on each end of bar

hanging
veg soup and tuna roll

13 st 6

5047,12,76436

30 mins recline bike level 11
500m rowing machine (1:57.9)

2 pears
bacon, leak, squash and beet risotto

lager and wine
13 st 5

31?7,12,76436

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

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 12kg l/r simultaneous Arnold presses

hanging

orange
lamb and kale curry with rice
wine

13 st 3

53?7884368

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

borscht with bacon roll
wine
13 st 5

3363,10,54575

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar dumbell curls 7.5kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

single arm assisted hanging

lamb in red wine and leek sauce with roast spuds
Guinness and wine

13 st 3

3-107,10,54677

8am Bikram with Sharka Komurkova

calamari and a calzone
Guinness and wine

13 st 3

1-346,10,84488

30 mins recline bike level 11
500m rowing machine (1:57.5)

two apples
chicken casserole
Guinness and wine

13 st 1

2346,10,84488

6:30 morning Bikram with Marta Antero

veg soup with a tomato, bacon and black pudding roll

stout and wine
13 st 2

2-239,10,7556,10

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 10 45kg lats pulldown

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

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

2 apples
Chicken Cacciatore and pasta

wine
13 st 2

0074,10,87575

30 mins recline bike level 11
500m rowing machine (1:56.2)

apple
sausage, black pudding, mushrooms, tomatoes and chips

wine
13 st 0

0169,10,7556,10

3 x 10 40kg press machine
3 x 10 25kg incline press machine
3 x 10 30kg pecs machine


3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar dumbell curls 8.75kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

hanging

sausaage and cabbage casserole with spuds
stout and wine

13 st 0

5-53598477?

30 mins recline bike level 11

spicy parsnip soup with a bacon roll
Guinness and wine

13 st 5

5-428,11,77368

8am Bikram with Sharka Komurkova

nachos and wings
wine

13 st 5

5-414,12,65788

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine


3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
hanging

seafood and red pepper Thai curry and noodles
Guinness and wine

13 st 5

5-677,10,5566,10

6:30 morning Bikram with Kee Chan

duck, pineapple and avocado thai green curry with rice
wine

13 st 5

1-234985477

30 mins recline bike level 11
500m rowing machine (1:56.2)

quesadilla, chips, pineapple and avocado salsa

lager and wine
13 st 1

4646876779

2 x 3 x 10 12.5kg cable crossovers
3 x 10 25kg incline press machine
3 x 10 30kg pecs machine


3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 10kg l/r dumbell preacher curls
3 x 10 10kg l/r dumbell concentration curls

hanging

left elbow killing me throughout

cottage pie and peas
cider and wine

13 st 4

502,10,85588

30 mins recline bike level 11
500m rowing machine (1:58)

apple, carrot and celery juice
beef and plenty veg bolognaise with pasta

stout and wine
13 st 5

8074?84558

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
2 x 10 40kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine


3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs
a weighted carry with the 24kg KBs
hanging

chicken and veg curry with rice
wine and Guinness
13 st 8

5172?776,10,7

30 mins recline bike level 11
500m rowing machine (1:59)

tuna and sweetcorn quesadilla
coq au van with chips and crusty bread

wine
13 st 5

?368?87669

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 25kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 25kg triceps pullovers
3 x 10 25kg triceps pushdowns

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

hanging

on tour

?1558967?5

6:30 morning Bikram with Marta Antero

spicy lentil and chick pea soup with a tuna mayo roll
wine

forgot to weigh myself

552877766

30 mins recline bike level 11
500m rowing machine (1:59)

apple
pasta with chicken and greens
bacon sarnie

lager and wine
13 st 5

6236,10,87485

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
2 x 10 45kg lats pulldown
10 50kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

a weighted carry with the 4kg KBs
hanging

apple and grapes
veg soup and a chicken roll

wine
13 st 6

5-236,11,89565

30 mins recline bike level 11
500m rowing machine (1:59)

chicken, colcannon, gravy
lager and wine
13 st 5

424799544

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 30kg pecs machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 12kg l/r dumbell concentration curls
3 x 10 20kg barbell curls

hanging

Guinness and wine
fried rice
chicken and mushrooms
fruit

13 st 4

3-25898867?

A day off.

borscht and a bacon roll
wine

13 st 3

8368969778

30 mins recline bike level 11
500m rowing machine (1:58)

breakfast burrito
banana and pear
enchiladas with a creamed leek sauce

Guinness and wine
13 st 8

5266988778

6:30 morning Bikram with Marta Antero

banana and pear
pork and bean burritos

wine
13 st 5

543879987

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

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs
hanging

banana and pear
chicken, rice, cabbage, flat bean concoction with rice

wine
13 st 5

3246998884

30 mins recline bike level 11
500m rowing machine (1:57.8)

banana and pear
roast chicken, roast squash, creamed cabbage

wine
13 st 3

3 and a calendar correction

3 x 10 40kg bench
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 25kg triceps pushdowns
3 x 10 12.5kg cable crossovers

3 x 10 10kg l/r dumbell triceps extension
3 x 10 10kg l/r dumbell concentration curls
3 x 10 ez bar preacher curls 5kg each end of metal bar

hanging

pear and banana
butternut squash frittata and baked beans

lager and wine
13 st 3

4?448976?8

30 mins recline bike level 11
500m rowing machine (1:59.4).

lamb shank, mint gravy, colcannon, green beans

Guinness and wine
13 st 4

0-138,10,9684

8am Bikram with Sharka Komurkova

tuna melt pitta pockets with 'slaw

bitter and wine
13 st 0

8455,10,7877?

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
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 10 12kg l/r kettlebell bottoms-up press
3 x 10 30kg dumbell shrugs

hanging

corned beef hash and fried egg
Guinness and wine

13 st 8

5536?76687

Thrown a day off by life.

falafel in pitta with potato soup

wine
13 st 5

5438,11,87789

30 mins recline bike level 11
500m rowing machine (2:00.4).

sausage and veg pasta
wine
13 st 5

4459797958

3 x 10 40kg bench
3 x 10 30kg incline press machine


3 x 10 12.5kg cable crossovers
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbell triceps extension

2 x 15 ez bar preacher curls 5kg each end of metal bar
3 x 10 20kg barbell curls

hanging

sausage, mash, onion gravy, veg
wine

13 st 4

8?0799758

30 mins recline bike level 11
500m rowing machine (2:00).

beef and salad roll with chips
lager and wine

13 st 8

63-26,10,9955,10

No time to train because of travelling

13 st 6

?-107,11,9647

100 press ups

?-107,13,6?677

30 min recline bike level 11

500m row 2 mins 1 second

No food diary on tour

4-708,11,6,10,758

6:30 morning Bikram with Marta Antero

apple and grape juice
beef and onion quesadilla with mushroom soup
fruit

wine and lager
13 st 4

4549,11,88678

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg leg extension
3 x 10 45kg lats pulldown

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

2 x 15 (left then right) abdominal scrunchies
3 x 10 30kg dumbell shrugs
hanging

did the same weights workout twice in a row like an idiot.

apple
beef and onion quesadilla with soup
wine

473?,11,99746

30 mins recline bike level 11
500m rowing machine (2:04). I think the middle rowing machine is slower than the one I usually use. That is my excuse at least.

beef and broccoli with rice
wine

13 st 4

4829,10,11,12,555

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown

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

30 205kg abdominal crunch machine

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

hanging

mushroom and kale lasagne with salad
wine
13 st 4

6?15,12,12,12,549

30 mins recline bike level 11
500m rowing machine (2:08)

BBQ pulled pork, broccoli cheese and chips
wine

13 st 6

6549,12,10,11,458

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg l/r dumbell triceps extension

2 x 15 (left then right) abdominal scrunchies
3 x 10 14kg l/r dumbbell ez bar curls
3 x 10 20kg barbell curls

hanging

pulled pork, refried bean and courgette rice burritos
Guinness and wine

13 st 6

2365,10,8,10,357

30 mins recline bike level 11
500m rowing machine blew out without finishing

steak, chips, kale
wine
13 st 2

4154,12,79477

6:30 morning Bikram with Marta Antero

veg soup with a salami roll
wine
13 st 4

5654,11,11,8469

No training yesterday. I didn't want to go out at lunch time in case the Amazon Echo arrived, and when it did arrive just before the end of the day I wanted to go home and play with it.

thai fish and veg curry with naan

wine

5956,10,9,12,767

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown

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

30 205kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 12kg l/r Arnold presses
3 x 10 28kg dumbell shrugs

hanging

banana
keema saag and mushrooms with naan

Guinness and wine
13 st 5

Enough grogg to soak a dartboard....

... so a break, but one with end in sight.

1?56,10,10,11,344

30 mins recline bike level 11
500m rowing machine (1:59.6)

banana
salmon, bacon, spuds, cabbage, lentils

lager and wine
13 st 1

3?53,10,10,?665

3 x 10 35kg pecs machine
3 x 10 40kg bench machine
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ex bar preacher curls 7.5kg each end
3 x 10 12kg dumbell preacher curls

hanging

mussel, French bean and Cape gooseberry green Thai curry with rice

Guinness and wine
13 st 3

3?55,11,10,7546

30 mins recline bike level 11
500m rowing machine (2:01.2)

lamb, mushroom and spinach curry with chips

cider and wine
13 st 3

4635,11,8937?

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

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 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

wide and close grip hanging

apple and herb juice
banana
veg and tomato soup with a handful of olives and feta and a bacon roll

wine
stout and porter at the Sultan beer festival

4625,10,79764

6:30 morning Bikram with Marta Antero

apple juice
chicken, veg and herb dumpling casserole

cider and wine
13 st 4

6783,11,98745

30 mins recline bike level 11
500m rowing machine (2:01.2)

banana
pork scratchings
coconut, apple and veg soup (v good) with a bacon roll

cider and wine
13 st 6

6555,10,12,10435

3 x 10 35kg pecs machine
3 x 10 40kg bench machine
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 12kg l/r dumbbell curls
3 x 10 12kg dumbell preacher curls
hanging

Thai chicken and green bean curry with crusty bread
Stella

13 st 6

644398,11,456

Just couldn't be bothered yesterday.

chicken, lentils, veg and rice

Stella and wine

13 st 6

Stay the Coarse

Wasted and wounded before arrival I cursed through 45minute x-train level 22, 10 miles.
Then the powerplate, then a long shower before restoring the sinews.

1420889756

Early doors for an away game for the Bomber then over the Hendries' where my paella was requested for Jonnie's 16th. No time to train.

paella and plenty booze

13 st 1

32634,11,96557

30 mins recline bike level 11
500m rowing machine (2:02)

booze and prep
13 st 3

37318,10,8446

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

hanging

pork scratchings
sausage and veg casserole with crusty bread

cider and wine
13 st 3

Good morning Balti more

8am bike 45 minutes interval 20k.
9am all of last nights curry remnants fried up with chipotle Tabasco and one of my chutneys. If I can keep that down I will be sitting pretty!

7534,10,99966

30 mins recline bike level 11
500m rowing machine (2:03)

Sausage, egg, beans, mushrooms, veg, toast

Cider and wine
13 st 7

6554,11,99767

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 12kg l/r dumbbell curls
3 x 10 20kg barbell preacher curls
hanging

pork scratchings
veg and egg biriani

cider and wine
13 st 6

3783,11,10,12,847

30 mins recline bike level 11
500m rowing machine (2:04)

club sandwich
chicken and green bean Thai noodles

stout and wine
13 st 3

1?8099,12,?36

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

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

hanging (too good for them)

pasta and meat balls
soup

lager and wine
13 st 1

replete prescription

X-train 45 minutes, 10 miles.

Plate

7?5-1,11,11,11,746

Drove straight from Cardiff to Rosslyn Park to see Ben so no training for me.

pasta and meat balls
Guinness and wine
13 st 7

In Morning

Bike, 45 minutes interval, 87watts, 107watts, 122watts in repeating 3minutes 45second intervals.
PowerPlate

?440,11,11,9558

A day off in Cardiff.

Mint and Mustard tasting menu
wine

no scales on tour

?271,11,8,11,788

30 mins recline bike level 11

Chinese take away
pickle backs and wine

no scales on tour

2272,11,10,9556

6:30 morning Bikram with Marta Antero

Guinness and wine

pork scratchings
BLT

13 st 2

5363,11,12,11,855

I went to Jack Bond's funeral all day yesterday so I didn't get to the gym.

4340,11,10,9845

3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine
3 x 10 40kg bench machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 10kg l/r dumbbell preacher curls
3 x 10 20kg barbell curls

2 x 15 abdominal scrunchies
wide angle grip hanging

banana
Thai chicken and bean curry with rice

Guinness and wine
13 st 4

Intrmission

Different X- trainer, less flowing gait, more like a step machine with ski poles?
25 minutes interval level 10, break
10 minutes interval level 10 higher SPM count, break
2.5 minutes interval level 10 flat out, broken

2050,10,10,13,937

30 mins recline bike level 11
500m rowing machine (2:06)

banana
roast chicken dinner

wine
13 st 2

Increase

45 minutes bike interval training 87watts / 120watts, 3 minutes 45 seconds alternating interval
PowerPlate stretch

2410,2,10,12,10,665

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

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

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

one handed supported hangs

apple
quesadilla, melon, salami, honeyed Cape gooseberry, courgette fritter, quick pickled carrots etc. board

porter and wine
13 st 2

Increment

X-trainer 45 minutes level 22
PowerPlate stretching of hamstrings
Alternate 30kilo assisted pull ups and dips, 4 sets of 5 reps each

04538,10,9775

30 mins recline bike level 11
500m rowing machine (2:06)

pork scratchings
Thai pork and veg curry with rice

cider and wine
13 st 0

Chilli Peppers

30 minutes bike interval training 87 watts then 122 watts (?) 2.5 minute intervals
PowerPlate stretch
Balance on the gym ball

My perspiration was wine and Stella

2261,11,10,10,7??

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
10 30kg, 10 35kg, 10 40kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 12kg l/r dumbbell preacher curls

wide angle grip hanging (new and taxing)

apple
pork scratchings
pork and bean quesadillas with melon salsa

cider and wine
13 st 2

2065,10,10,975

6:30 morning Bikram with Marta Antero

pork scratchings
pulled pork and BBQ sauce, refried beans, sauteed spuds, melon salsa

cider and wine
13 st 2

Back and Hijack

30 minutes X-Train Level 22
PowerPlate stretches
10 sets of alternating chin ups and dips (5 of each) 5 per set 30 kilo assist
PowerPlate sat upon to stretch the back out.

In other news I hear that Keith Richards is hijacking BBC4 for a whole weekend in September. That will be interesting?

2186,9,13,11,-?5

30 mins recline bike level 11
500m rowing machine (2:09)

apple
pulled pork, cheese and pickle dipped sandwiches

cider and wine
13 st 2

0445,9,13,11,666

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 205kg abdominal crunch machine

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

3 x 10 25kg shoulder press machine
3 x 10 28kg dumbbell shrugs
3 x 10 10kg Arnold press

hanging
oops! same weights workout twice in a row

apple
steak, salad chips
wine

13 st 0

Working is out

X-train whole body profile 30 minutes level 22
PowerPlate stretch/massage
Gym ball balance
30 kilo assisted underhand grip pull ups 5 sets of 5
30 kilo assisted dips 5 sets of 5

I have developed a thirst.
9 to 5 goal assisted by training at the moment.

4?45,11,12,11,765

30 mins recline bike level 11

chocolate weetabix
bacon and veg noodles

lager and wine
13 st 4

In the bank

30 minutes X-train whole body. Machine chose level 22.
PPlate brief stretches
10 sets of 5 assisted alternating pull ups and 'Brian Jacks' dips
Balance sitting on a gym ball then rolling down it to my shoulders so as to stretch my lower back.

1?64,11,?,13,10,53

A Sunday off from unadulterated sloth and laziness

tuna and sweetcorn pasta (sauced with tomatoes from my garden)
ice cream

wine

Short Suite

Bike 30 mins two hill profile level 5
PowerPlate massage

4575,10,?,10,865

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
30 25kg abdominal crunch machine

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

3 x 10 25kg shoulder press machine
3 x 10 10kg Arnold press
3 x 10 30kg dumbbell shrugs

hanging

seafood and runner bean risotto

Guiness, lager and wine
13 st 4

4284,9?,11,10,74

30 mins recline bike level 11
500m rowing machine (2:15)

chowder
cider and wine
13 st 4

Saturday morning coming down

Recline bike 30 minutes interval hills level 5
PowerPlate stances and acid disbursement.
Gym ball balances just to see if I could make 10 seconds
Coture set x 1 with 10 kilo dumbbells.
Perspiration had a DOC certification.

1074,10,11,11,964

3 x 10 40kg bench
10 30kg, 10 35kg,10 40kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine


3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 10 kg concentration curls

hanging
3 x 10 40kg pecs machine

banana
veg soup and an egg and mayo roll

cider and wine
13 st 1

0396,12,9,11,35

30 mins recline bike level 11
500m rowing machine (2:15)

pasta with broccoli, beef and carrot ragu
wine

13 st 0

Electric Kool-Aid

Bike, hills, level 12, 30 minutes. Tried to maintain 80rpm but failed due to acid build up worse than yesterday.
PowerPlate experiments as a rest.
Coture 30 kilo barbell circuit x 2 (with 4 reps on lunges rather than 8).
PowerPlate
Pull up bar - though I could manage only singles without the assistance knee pad and I just dangled for most of my time looking as though I was stretching on an invisible rack.

0172,10,10,12,?65

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

2 x 10 40kg lats pulldown
10 405kg lats pulldown
30 20kg abdominal crunch machine

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

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbbell shrugs

hanging

banana
duck hash and a fried egg
grapes

Guinness and wine
13 st 0

Lactic tactics

Bike 30 minutes hill climb level 12. Tried to keep to 80 rpm but failed to maintain that frequency throughout the entirety of the last 10.
PowerPlate standing, stretching, scrutinising. Needs investigation
Couture bar bell circuit x 2. Firstly with 7.5 kilo dumbell in each hand, then with 5 kilos as squats and lunges were just too hurtful with more..
Stairs have now taken on the aspect of an enhanced interrogation technique.

11758,10,13,?35

30 mins recline bike level 11
500m rowing machine (2:06)

duck and veg Thai curry with jasmine rice

lager and wine
13 st 1

Helped by The Prodigy, hindered by Frank Sinatra!

20 minutes Cross Train Level 12 Hills
Power Plate to shake the acid away
20 Minutes Bike level 12 Easy Hills
Power Plate to shake the acid away


My antediluvian i-Pod was almost as flooded as my t-Shirt!

Halo Again

Bike - 10min hills level 10 - 80 rpm
X-Train - 10min level 22 - 50 rpm
Assisted (30Kg) pull ups and presses.
Some power plate stances by way of massage and cool-down.
No real sets, no real burn, just a re-introduction to the taste and feel of my brand of lactic acid.

1245,12,11,12,?52

Couldn't get going so chalk up a day off exercise.

roast duck, spuds, French beans and cream sauce
wine

13 st 1

3363,11,8,11,625

8am Bikram with Sharka Komurkova

Pork scratching
Garfield's mutton curry

Cider, wine and rum
13 st 3

34469,10,11,714

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine


3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 20 kg barbell curls

assisted pull ups

bacon and broccoli carbonara pasta sort of thing
cider,  Guinness, wine
13 st 3

0250,10,11,11,642

6:30 morning Bikram with Marta Antero

bacon and veg frittata with baked beans
wine
13 st 0

-24-328,11,12,325

30 mins recline bike level 11
500m rowing machine (2:00.7)

sushi for me and Ben
ice cream

wine
12 st 12

1234,12,11,12,533

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine
3 x 10 40kg leg extension

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg dumbbell Arnold presses

hanging

salmon fishcakes with onion and tomato sauce (tomatoes from the garden)
ice cream

Guinness and wine

1?349,11,13,863

30 mins recline bike level 11
blew out after about a minute and a half attempting a sub 1:55 500m row. I will still set the same pace next time and see if I can go longer.

salmon, potato and green bean salad, roast tomatoes
ice cream

lager and wine
13 st 1

4?-14,11,11,11,572

3 x 10 40kg cable bench machine 17.5kg each side
3 x 10 30kg incline press machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez l/r 12kg concentraion curls
3 x 10 20 kg barbell curls

hang
Chicken with cashew nuts and veg with noodles
pork scratchings

cider, beer and wine
13 st 4

?23098,11,633

ran around Roath Park though stopping for Pokemon

no food, booze or weight diary from Cardiff

?215,12,9,10,852

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

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

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg dumbell Arnold presses

hanging

tuna and cucumber roll

no food, booze or weight recording back in Bronwydd

0-3-1,1,11,10,10,753

6:30 am morning Bikram with Shona Langridge

veg and bacon soup with crusty bread
wine
13 st 0

-3?0?99,10,753

30 mins recline bike level 11
500m rowing machine (1:55.8)

chicken and veg casserole with dumplings and crusty bread

Guiness and wine
12 st 11

-4?1?10,10,10,643

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25Kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10 kg dumbell preacher curls

hang

Thai chicken and sugar snap pea curry and rice
banana and grapes

stout and wine
12 st 10

1?2?11,10,12,536

30 mins recline bike level 11
500m rowing machine (1:59.1)

chicken, courgette, tomoto and herb sauce with pasta
banana

lager and wine
13 st 1

0?0?9,13,11,633

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

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

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

hanging


apple and grape juice
chicken and salad sarnie with soup
prawns
apple
banana

wine and cider
13 st 0

0-124,11,11,10,672

30 mins recline bike level 11
500m rowing machine (2:00.9)

cheese
pulled pork and slaw sandwich with soup

wine and cider
13 st 0

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

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

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10 kg dumbell preacher curls

hang

veg soup with pulled pork and 'slaw rolls

wine and cider
13 st 1

20-249,13,9872

6:30 morning Bikram with Marta Antero

pork scratchings
corned beef fritter and salad roll

wine and stout
13 st 2

?323,11,14,11,??3

30 mins recline bike level 11
500m rowing machine (2:07.1)

pulled pork, refried bean and avocado roll with chips and salad

wine
forgot to weigh myself

1063,10,14,?5?3

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
3 x 10 20kg shoulder press machine

30 20kg abdominal crunch machine
3 x 10 30kg upper back machine
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 150kg leg press
3 x 10 12kg simultaneous Arnold presses
hanging

carrot, apple and ginger juice
corned beef hash

wine and stout
13 st 1

2??81,13,????-1

30 mins recline bike level 11
500m rowing machine (just under 2 min 10 secs)

semi improvised Korean chicken veg and noodles with almost-instant cucumber kimchi

wine and stout
13 st 2

1?74,10,??70

3 x 10 40kg bench machine
3 x 10 30kg pectoral machine
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

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

scratchings
chicken, spuds and green beans

stout and wine
13 st 1

1186,10,10,8,10,?3

8am Bikram with Sharka Komurkova

maple smoked pork and apple butter

stout and wine
13 st 1

3264,11,12,87?

30 mins recline bike level 11
500m rowing machine

BLT baguette
veg soup, tuna and sweetcorn fritter, garlic mushroom roll

wine
13 st 3

1281,12,14,8,10,?

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
3 x 10 150kg leg press
30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine

3 x 10 8kg l/r kettlebell bottoms-up press
2 x 10 34kg, 10 28kg shrugs
hanging

tuna,sweetcorn, mayo and spring onion baked spuds with garlic and cream cheese flat mushroom
wine
13 st 1

2282?,13,8723

Couldn't find any motivation to get to the gym today.

beef stew and rice
wine

13 st 2

2186?,13,8733

30 mins recline bike level 11
500m rowing machine

pork scratchings
lamb, med veg, rice

cider and wine
13 st 2

4186?,12,8632

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

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

30 20kg abdominal crunch machine
3 x 10 30kg pectoral machie
3 x 10 25Kg cable pullovers

3 x 10 25Kg triceps pushdowns
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
hanging

3 x 10 10kg l/r barbell preacher curls
15 left 15 right one leg core machine "scrunches"
3 x 10 15kg each side cable bench machine

apple, tomato and carrot juice

An improvised fish, chicken and veg Korean influenced stew
lager and wine

13 t 4

5184?,10,9632

30 mins recline bike level 11
500m rowing machine

pork scratchings
chicken with cashew nuts and rice

lager and Guinness
13 st 5

?243?,12,11,633

No training in Wales

?093?,15,11,731

Didn't manage to go training before I left for Wales.

10748,13,8711

6:30 morning Bikram with Marta

leftover veg box soup with a cheese baguette

wine
13 st 1

2049,8,14,773

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
2 x 10 34kg, 10 28kg shrugs
shoulders when I should have done triceps

apple,  carrot and raspberry juice
sauted spuds and cabbage and pork and turnips in cider with a salad wrap

Guinness and cider
13 st 2

-2?86,11,14,673

30 mins recline bike level 11
500m rowing machine

apple, carrot and ginger juice
pork and turnips in cider with a salad wrap

cider
12 st 12

4?676,10,12,753?

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg shrugs

hanging

duck and veg stir fry in oyster sauce with noodles
stout, lager and wine

13 st 4

12798,12,8741

Couldn't get myself going yesterday, so no exercise for the first time for five weeks or so.

lentil, egg, broad bean and bacon tapas of my own design
wine

13 st 1

34678,13,964-2

30 mins recline bike level 11

hanging

chicken, spuds, turnips
lager and wine
13 st 3

1-1778,14,9,55-1

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 10kg on end of metal sleeved bar
3 x 10 10kg l/r barbell preacher curls
hanging

15 left 15 right one leg core machine "scrunches"
3 x 10 15kg each side cable bench machine

clementine and banana
chicken and red pepper in a tomato and kimchi sauce with noodles

stout and wine
13 st 1

3-1778,14,9,55-1

6:30 am yoga with Marta

tuna and red pepper quesadillas with chips
pork scratchings

cider and wine
13 st 3

30889,15,10,35-3

30 mins recline bike level 11

hanging

on minute flat out rowing machine

chorizo and broad bean risotto
cider and wine

13 st 3

-1-1679,15,10,47-2

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 45kg lats pulldown
10 40kg lats pulldown

30 20kg abdominal crunch machine

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25Kg triceps pushdowns

hanging

carrot and clementine juice
red pepper, spinach and minced beef sauce with pasta
banana

perry and wine
12 st 13

31468,15,935-1

30 mins recline bike level 11

hanging

lamb hash
wine, stout and lager

13 st 3

23468,15,935-1

9am Bikram with Raj

Irish stew
orange

wine and perry
13 st 2

2178,11,12,844-2

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

hanging

mango juice
cod baked with new spuds, spinach and rice

Guinness and wine
13 st 2

0-129,10,12,96?-1

30 mins recline bike level 11

hanging

lasagna, salad and garlic bread at http://www.sw19italian.co.uk/
jerk chicken, rice with broad beans
ice cream with strawberries

wine
13 st 0

0-157,11,14,8751

3 x 10 40kg bench press
3 x 10 30kg incline press machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10 l/r 10kg dumbell preacher curls (form and full extension)
3 x 10 l/r barbell preacher curls 10kg on each end of metal bar

unassisted hang

fruit and veg juice
Ben had lunch in http://www.wafflejacks.co.uk/
mushrooms and spinach then seafood linguine at http://www.davy.co.uk/wine-bar/bottlescrue/

lager and wine
13 st 0

-129?12,13,883-2

30 mins recline bike level 11

hanging

chicken curry, rice 'n peas, coleslaw at http://www.tingnting.com/
jambalaya

wine
12 st 13

016?10,13,11,74-2

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20Kg, 10 25Kg, 10 30Kg triceps pushdowns

overhead squats for mobility not weight

Camembert with Redcurrant Sauce, Walnuts and Baby Leaf Spinach crepe at http://www.belgianbrasserie.com/
gammon, greens, potato salad

stout and wine
13 st 0

0181,12,14,974-2

30 mins recline bike level 11

hanging

chicken pad Thai at http://www.banyai.co.uk/
cottage pie

wine
13 st 0

2093,10,14,684-3

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

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

hanging
2 x 15 abdominal scrunchies

carrot, tomato, apple and ginger juice
bolognese with garlic bread

Entire stout and wine
13 st 2

1-344?,12,874-3

30 mins recline bike level 11

hanging

quesadillas and pickles
stout and wine

13 st 1

-50212,14,9470

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r barbell preacher curls 10kg on each end of metal bar
3 x 10 l/r 10kg dumbell preacher curls (form and full extension)

unassisted hang (starting to make progress I feel)

apple, celery carrot and ginger juice
quessadillas, chicken wings, nachos and salad

wine
12 st 9

-2-343,12,14,9470

6:30 am yoga with Marta

apple, celery carrot and ginger juice
pulled pork and kimchi quesadillas
wine

12 st 12

?-383,10,13,700

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM

apple, carrot, celery and ginger juice
Korean pulled pork

wine
forgot to weigh myself in the commotion of getting out the door for 6:30am yoga

0242,11,15,9721

10 20kg pulley
10 25kg pulley
10 30kg pulley

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 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 10 30Kg cable pullovers

2 x 15 abdominal scrunchies
unassisted hang concentrating on shoulder ROM
posterior flexibility machine

celery, carrot, apple and ginger juice
tuna omelette, chips and salad. Latter dressed with John's sweet chilli intoxication.

wine
13 st 0

2032,11,16,?27-1

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 100 degrees

mango juice
prawn, potato, mango and mushroom green curry with rice

stout and wine
13 st 2

2041,11,15,7530

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

2 x 15 abdominal scrunchies

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg each arm shrugs

hanging
posterior flexibility machine

Burger King whopper
Chicken with cashew nuts, mushrooms, carrots and noodles

wine and perry
13 st 2

?063,12,14,842-1

half an hour on the recline bike at Cardiff lifestyle fitness

chinese food
ham and cheese sandwiches

lager and wine
no scales on tour

?065,12,12,964-1

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 10kg dumbell preacher curls (form and full extension)
3 x 10 17.5kg barbell curls

unassisted hang concentrating on shoulder ROM

ham and egg roll
Chinese take away

no scales or booze diary on tour

-2074,11,14,885-1

6:30 am Bikram with Marta

steak, chips, garlic mushrooms
lager and wine

12 st 12

0-172?13,10,10,3-1

3 x 10 60kg triceps machine
30 25kg abdominal crunch machine legs in new position

10 20kg pulley
10 30kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

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

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 10 30Kg cable pullovers

unassisted hang concentrating on shoulder ROM

mango juice
shredded beef and chipotle mayo on a brioche bun
fish pie, brocolli and spuds

wine
13 st 0

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

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 100 degrees

apple, carrot and ginger juice
asparagus, prawn and radish risotto

Guinness and wine
12 st 13

0-134,11,12,10,10,3-1

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg each arm shrugs

10 assisted pull ups
posterior flexibility machine 90 degrees

apple, carrot and ginger juice
gochujang pulled pork, avocado and radish salad, chips

wine
13 st 0

1-136,11,13,9,10,0-2

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

burrito
quesadilla and spinach rice
stout and wine

13 st 1
over 13 stone for the first time since April 7

-2-116,11,?7810

3 x 10 40kg bench machine
3 x 10 35kg flys machine
3 x 10 30kg incline press machine

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 8kg dumbell preacher curls (form and full extension)
3 x 10 30kg cable curls

hanging
flexibility

banana, yoghurt and honey
Thai sausage, peppers, and French bean curry with rice

Guinness and wine
12 st 12

-2-213,11,?9631

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM

banana
breakfast quesadillas (I was doing them for the morning's Wales All Black game but they turned out so well that I ate them)

wine
12 st 12

-2-414,10,11,8532

6:30 am Bikram with Marta

banana, fruit 'n nuts, yoghurt, honey
Dip 'n Flip lamb burger

stout and wine
12 st 12

-1-126,10,14,8542

3 x 10 10 30Kg cable pushdowns
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 60kg triceps machine

30 25kg abdominal crunch machine legs in new position

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
20 10 30kg lats pulldown

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

pear, tomato and carrot juice
thai sausage, peppers, and French bean curry with rice

wine
12 st 13

-2-1-13,13,12,10,664

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

tuna, green bean and yellow pepper pasta bake

wine
12 st 12

-1-313,10,12,11,741

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 10 24kg each arm shrugs
3 x 10 20kg military press

10 assisted pull ups
posterior flexibility machine 90 degrees

pear,carrot and tomato juice
sausages, new spuds, red pepper, French beans

lager and wine
12 st 13

-10-21,10,13,8743

30 mins recline bike level 12

Garfunkel's flingish breakfast and an orange juice
cheese and tuna omelette with chips and salad

Guinness and wine
12 st 13

-10059,15,10,682

In the pub for an 8:25 New Zealand v Wales test match; thrown a day off by life.

jambalaya

Guinness and wine

12 st 13

-32-2-310,14,10,653

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 8kg dumbell preacher curls (form and full extension)
3 x 10 20kg barbell curls

unassisted hang concentrating on shoulder ROM

passion fruit juice
BLT
chicken dhansak, sag aloo, rice

all sorts of booze on tour of Tooting

-11019,12,10,653

6:30 am Bikram

carrot, apple and ginger juice
Gregg's chicken slice
prawns and chorizo then a veggie pizza at Corleone.

Stout and wine
12 st 13

-32-42,11,14,8750

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

cheese omelette, chips and kimchi beans

wine
12 st 11

-10-468,15,10,853

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
2 x 10 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 230Kg, 10 35Kg, 10 40Kg cable pushdowns

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

apple, carrot and ginger juice
KFC Zinger wrap
Chicken and cashew nuts with noodles

Guinness and wine
12 st 13

-11-549,14,10,851

30 mins recline bike level 12

hanging for shoulder mobility

KFC Zinger burrito
beef in black bean sauce with fried rice

lager and wine
12 st 13

-20-149,14,10,853

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 10 24kg each arm shrugs
3 x 10 20kg military press

chicken and avocado sandwich
aubergine bolognese, pasta and John's kimchi beans (good eating)

Guinness and wine
12 st 12

?1-249,14,11,856

ran around Roath Park Lake

No booze or food diary, no scales on tour

??-239,11,976?

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

apple juice
ham, egg and salad roll
Chinese take away

no booze diary or scales on tour in Cardiff

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

30 mins recline bike level 12

hanging for shoulder mobility

forward fold
wrestler's bridge

aubergine bolognese and pasta
fruit and nut with yoghurt and honey

wine
12 st 11

-42048,11,11,77?

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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20Kg, 10 30Kg, 10 40Kg cable pullovers

tuna fish cakes and peas
wine

12 st 10

-60?18,11,12,10,3?

30 mins recline bike level 12

hanging for shoulder mobility
10 shin box transitions

orange and veg juice
chicken dhansak with peas pulau rice
fruit 'n nut, orange

wine
12 st 8

-2148,14,977?

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg military

2 minute squat
passive hang

banana, fruit 'n nut, honey
chicken and mushroom pasta

lager, Guinness and wine

12 st 12

-5-1029,12,9752

30 mins recline bike level 12 (did cardio two days in a row by mistake)

hanging and pull ups
stretching

fruit and veg juice
chicken, courgettes, bacon, mashed spud and turnip

lager, Guinness and wine

12 st 9

-42-109,10,9762

30 mins recline bike level 12

hanging for shoulder mobility
stretching

sliced banana, fruit and nuts, yoghurt and honey
chicken with spicy tomato and veg, and crusty bread

wine
12 st 10

-6103,10,10,10,874

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

unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls

seated forward bend
wrestler's bridge

banana
cod with a spicy tomato and veg, and crusty bread

wine
12 st 8

-300?10,14,9,11,?0

6:30 am Bikram Wimbledon

beef, pepper and potato curry with rice

wine and stout

12 st 11

-12,5-1?9,14,9,11,0

30 mins recline bike level 12

hanging for shoulder mobility

apple and cucumber juice
cheese and salad ploughman's baguette
barbecue

wine

12 st 2 (that's what the scales said, difficult as it is to believe)

-53-2-38,10,11,9?3

3 x 10 low pull cable machine 17.5 kg each side
3 x 10 10 40kg lats pulldown
3 x 10 high pull cable machine 17.5 kg each side

30 20kg abdominal crunch machine legs in new position

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25Kg tricep pushdowns
3 x 10 25Kg cable pullovers

hang concentrating on shoulder ROM
10 shin box transitions
twists
seated forward bend

banana, fruit 'n nuts, yoghurt and honey
cottage pie

wine
12 st 9

-405-46,11,12,7?

30 mins recline bike level 12

hanging for shoulder mobility

the swamp box has disappeared which is bad news.

carrot, apple, cucumber and ginger juice
beef and red pepper in black bean sauce with noodles

lager and wine
12 st 10

-800-37,14,15,960

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg press from behind neck

10 shin box transitions
twists

fruit and veg juice
roast beef, roast spuds, greens and gravy

Guinness and wine
12 st 6

-422-17,14,12,873

30 mins recline bike level 12

hanging for shoulder mobility

sea food dhansak

wine
12 st 10

-62116,12,9762

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 l/r 12kg dumbell concentration curls
3 x 10 17.5kg barbell curls

unassisted hang concentrating on shoulder ROM


carrot, celery and basil juice
chicken, potatoes and mushrooms

Guinness and wine

12 st 8

-50-2-38,12,8873

6:30 am Bikram Wimbledon

apple, carrot, celery and ginger juice
sausages, onion gravy, peas and mashed spuds

stout, lager and wine
12 st 9

-7-23?9,12,986

30 mins recline bike level 12

apple, carrot, celery and ginger juice
turkey and tomato pasta

Guinness and wine
12 st 7

-503-107,13,12,7?4

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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30Kg tricep pushdowns

chin ups
10 shin box transitions
twists and sitting stretches
yoga candle pose
Swiss ball back bend

apple and carrot juice
turkey jambalaya

wine
12 st 9

-73-107,13,12,7?4

30 mins recline bike level 12
forward fold stretches

apple carrot and ginger juice
Irish stew

lager and wine

12 st 7

-50127,15,13,554

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

passive hang
10 shin box transitions
twists

Guinness and wine
pesto salmon, roast cherry tomatoes and pasta

12 st 9 (How can I be 5lb heavier on my home scales than the set in the gym?)

-10,0-1-19,13,11,844

jog around Roath Park. Not that keen on hills these days

chinese food
wine

72.6kg at Virgin on the way back

?0-248,11,9747

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

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

3 x 10 ez-bar preacher curls 7.5kg on each end of the metal bar
3 x 10 l/r 12kg preacher dumbell curls

unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position

forward fold stretches

all day breakfast sarnies
no scales, booze or food diary on tour of an evening

-73-136,12,10,457

6:30 am Bikram with Marta at Wimbledon

chorizo, potato wedges and purple sprouting broccoli with a cod fillet
stout and wine

12 st 7

-5?-201,12,9675

30 mins recline bike level 12

8 swamp box jumps
tripped on 8th

cucumber and pear juice
garlic bread and beef stew

stout and wine
12 st 9

-62-538,12,11,?56

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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 35Kg, 10 45Kg, 10 55Kg cable pullovers

5 chin ups
10 shin box transitions
twists and sitting stretches (nose to knee)

yoga candle pose
Swiss ball back bend and forward rolls

carrot, tomato and cucumber juice
enchiladas with Mexican spuds
G&T, Guinness and wine

12 st 8

-60-4,67,12,12?56

30 mins recline bike level 12

10 swamp box jumps
sitting and up from 20cm box
hanging scapula retraction

beef stew and a buttered baguette
lager and wine

12 st 8

-40-219,14,13,736

Started picking boys up for the Worthing 7s at 8 in the morning and was invited to a barbecue when we got back in the evening. No time to train.

BBQ
wine and lager

12 st 10

-600-17,13,9?46

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg press from behind neck

10 shin box transitions
yoga candle pose

Dinner party
Stout and wine

12 st 8

-64-4-17,13,9?4 6

30 mins recline bike level 12

crusty BLT with garlic bread
wine and stout

12 st 8

-610?7,13,9?4

6:30 am Bikram with Marta at Wimbledon

fruit and veg juice
pate in crusty bread with veg soup

wine, stout and lager
12 st 8

-62015 20??10,956

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

30 20kg abdominal crunch machine legs in new position

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

unassisted hang concentrating on shoulder ROM
"no hands" up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose variations
Swiss ball back bend and forward rolls

carrot, apple, ginger and herb juice
veg curry and rice

Guinness and wine
12 st 8

-9-1??899677

30 mins recline bike level 12

10 swamp box jumps
sitting and up from 20cm box
hanging scapula retraction

carrot and apple juice
liver and onions with mashed spuds
wine

12 st 5

-3,1?-17,13,?555

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

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

30 20kg abdominal crunch machine legs in new position
3 x 10 l/r 25 kg triceps pushdowns
10 30kg, 40kg, 50kg cable pushdowns
10 50kg pulley

10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)

veg and fruit juice
bacon and cauli pasta bake

stout and wine
12 st 11

-61-4-3???456

A day off training a I was at the Triple Tipple in Whitton

juice
steak, mushrooms and chips

wine and Guinness
12 st 8

-6-13-19??467

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 150kg leg press
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 20kg press from behind neck

power plate stretches
(seated twists, forward fold, squat)

apple and orange juice
Prawn and French bean Thai curry with rice

Guinness and wine
12st 8

-51218,?,12,569

30 mins recline bike level 12

10 swamp box jumps
sitting and up from 20cm box
rail leg stretches nose on knee

carrot and melon juice
keema peas and chapattis

wine
12 st 9

-6-1037,12,12,578

6:30 am Bikram with Marta at Wimbledon

carrot, celery and tomato juice
chicken, chips, carrot salad, chorizo cream sauce

stout and wine
12 st 8

-514-16,11,12,578

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

3 x 10 12.5kg cable crossovers
3 x 10 l/r 10kg hammer grip dumbell curls
3 x 10 ez-bar preacher curls 7.5kg on each end of bar

3 x 10 40kg incline press machine
Hanging Scapula Retraction

"no hands" up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose variations

carrot and celery juice
chicken and prawn paella

lager and wine
12 st 9

-10,1147,13,13,?64

30 mins recline bike level 12

hanging scapula retraction
10 swamp box jumps
sitting and up from 20cm box

chicken and veg casserole with dumplings

Guinness and wine
12 st 4

-7?-535,10,11,748

3 x 10 40kg leg extension
3 x 10 150kg leg press
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 12kg l/r dumbell bottoms-up press
3 x 10 20kg press from behind neck

hanging scapula retraction
10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)

cheese and chili con carne chips
lager and wine

12 st 7

-5?-21,11,11,?449

Old Ruts U15 end of season tour. No wholesome behaviour of any kind.

12 st 9 this morning.

??-338,11,11,64?

Old Ruts U15 end of season tour. No wholesome behaviour of any kind.

?1-309,11,10,758

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from the ledge under the rails

neither scales, nor food nor booze diary on tour,

-8-1-428,11,864,11

6:30 am Bikram with Marta at Wimbledon

Kiwi fruit and pineapple juice
Sausage, mushroom, cream and pesto pasta

Guinness and wine
12 st 6

-70-134,11,12,66?

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 10kg l/r dumbell triceps extensions
10 30kg, 40kg, 50kg cable pushdowns
2 x 15 15kg barbell triceps extensions

10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)

veg and fruit juice
Boerenkool Stamppot (I just like writing that)

wine
12 st 7

-712168,11,4?8

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box

fruit and veg juice
lamb, kale and lentil curry with rice

lager, Guinness and wine
12 st 7

-6-5-206,11,11,37,11

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
10 40kg, 10 45kg, 10 50kg press machine

30 20kg abdominal crunch machine legs in new position

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

Hanging Scapula Retraction

no hands up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose touching alternate feet to the floor behind head 10 times

back bend

orange and carrot juice
lamb and asparagus pasta

Guinness and wine
12 st 8

-6-1018,11,?34,12

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
sitting stretches (nose to knee)
back bend

lamb roast dinner

Guinness and wine
12 st 8

-8-12079,10,56,15

3 x 10 40kg leg extension
3 x 10 150kg leg press
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 dumbell bottoms-up press
3 x 10 15kg press from behind neck

hanging scapula retraction
twists and stretches

pulled pork burrito
tuna and cauli pilaf

assorted booze
12 st 6

-80-4487,10,45?

30 mins recline bike level 12

grazed on ingredients preparing burritos

wine and road tasting pickle backs

12 st 6

-9-2-1358835?

Bikram yoga Wimbledon 6:30 am

egg and beetroot curry with rice
wine

12 st 5

-70-3-658,10,44?

Hanging Scapula Retraction

3 x 10 30kg cable pullover
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 60kg triceps machine

30 20kg abdominal crunch machine legs in new position

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

10 shin box transitions
yoga candle pose touching alternate feet to the floor 10 times
sitting stretches (nose to knee)

sitting and up from 20cm box aerobic step on low setting
back bend

forgot swamp box jumps

fruit and veg juice
banana

twists on power plate
no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee

cheese and chive omelette, oregano roast tomatoes and chips

Guinness and wine
12 st 7

-8-1-5-398,12,56,12

30 mins recline bike level 12

had to rush back to work

duck and veg noodle stir fry

Guinness and wine

12 st 6

-9-2-1-229,11,12,57,11

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
10 40kg, 10 45kg, 10 50kg 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 each end of the metal bar
3 x 10 l/r 14kg preacher dumbell curls

Hanging Scapula Retraction

10 swamp box jumps
sitting and up from 20cm box

no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
sitting stretches (nose to knee)

forgot the back bend

veg and fruit juice
veg and duck dhansak wth rice

lager and wine
12 st 5

-8-20-1,11,11,11,56,11

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times

sitting stretches (nose to knee)
back bend

fresh apple juice
roast duck, roast spuds and cauli cheese

guiness and wine
12 st 6

-7-21-1,10,8914,9

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

3 x 10 25kg shoulder press machine
3 x 8kg l/r dumbell bottoms-up press
3 x 10 "weights" shoulder press machine 20kg plate on each end

Guinness and wine

veg juice
veg fritter
slow cooker pork dhansak

12 st 7

-30-6-2?,11,11,259

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times

sitting stretches (nose to knee)
back bend

fruit and veg juice
Wahaca "feast" with Ben after Batman v Superman at the Wimbledon Odeon

wine
12 st 11

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

6:30 am Bikram Yoga Wimbledon

pork and kimchi noodle soup
wine
12 st 11

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

hang concentrating on shoulder ROM

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 55kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg cable pullover

10 swamp box jumps
10 shin box transitions
yoga candle pose touching alternate feet to the floor 10 times

sitting and up from 20cm box aerobic step on low setting
twists on power plate
no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee
back bend

fruit and veg juice (I have this a lot but often forget to record it)

tuna and sweetcorn in tomato sauce with pasta

wine
13 st 1

0?-4?79?04,12

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM

no hands up and down kneeling to shin box drills

kimchi and cheese omelette with chips and a cucumber, radish and spring onion salad

wine
13 st 0

-140-77,11,?227

2x 10 40kg bench press machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine legs in new position

3 x 10 40kg 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 l/r 14kg preacher dumbell curls
3 x 10 l/r 12kg concentration curls

unassisted hang concentrating on shoulder ROM

no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
twists on power plate
10 swamp box jumps
sitting and up from 20cm box

rail leg stretches (nose to knee)
back bend

fruit and veg juice
Spicy Beef and Kimchi Stew over rice

lager and wine
12 st 13

15-4-10,59?22,10

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times

rail leg stretches (nose to knee)
back bend

leftover Chinese takeaway
lager and wine

13 st 1

?-1-1-859?227

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

stretches

Officially neither scales, nor food nor booze diary on tour, but between you and me I did pop my Mint & Mustard cherry.

?-17-3689359

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times

rail leg stretches (nose to knee)
back bend

Down to Cardiff. No weight, food or booze diary on tour.

0-27-2998719

6:30 am Bikram yoga

veg and fruit juice
bacon, red pepper and egg fried rice

wine
13 st 0

107-367,10,34,11

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

hang concentrating on shoulder ROM
10 swamp box jumps

no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee
back bend

pan fried salmon and colcannon
wine and Guinness

13 st 1

-2-14-578916,11

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
no hands up and down drills (not unlike this Shin Box Drill video)
yoga candle pose touching alternate feet to the floor behind head

rail leg stretches (nose to knee)
back bend

banana
creamy salmon and broad bean pasta

lager and wine
12 st 12

-1-13-29,11,826,12

10 40kg, 10 45kg, 10 50kg press machine
3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers

30 20kg abdominal crunch machine legs in new position

3 x 10 ez-bar preacher curls 7.5kg on each end of the metal bar
3 x 10 l/r 12kg preacher dumbell curls
3 x 10 l/r 12kg concentration curls

unassisted hang concentrating on shoulder ROM

10 swamp box jumps

no hands up and down drills

rail leg stretches (nose to knee)

fruit, veg and herb juice
chicken, roast spuds, cabbage with bacon, gravy

Wimbledon brewery porter
12 st 13

-3-3608,10,916,11

30 mins recline bike level 12

fruit and veg juice
fried chicken, chorizo, red pepper and broad bean pilaf

Guinness
12 st 11

-1-25099,10,13,12

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

hang concentrating on shoulder ROM

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

10 left 10 right one leg, 10 two leg core machine "scrunches"
10 swamp box jumps

no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee

fruit and veg juice
chicken, chorizo, red pepper and broad bean pilaf

wine
12 st 13

-3-38-35,10,715,10

I just crashed and burned yesterday. Thrown a day off by life.

chicken and veg sauce with penne
wine

12 st 11

-1-15058715,13

6:30 am Bikram yoga, now on the early bird scheme

Jamaican chilli beef pattie
prawn cocktail baguette with veg soup

wine
12 st 13

-323-2?9936,15

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
5 swamp box jumps
no hands up and down drills

rail leg stretches (nose to knee)

tuna mayo roll with veg soup
wine

12 st 11

0-25-2?9936,15

hang focussing on shoulder ROM

3 x 10 40kg leg extension
3 x 10 150kg leg press
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 dumbell bottoms-up press
3 x 10 15kg press from behind neck

2 swamp box jumps
no hands up and down drills (incl. 20cm box)

rail leg stretches

apple and grape juice
beef and onion baguette with vegetable soup

wine
13 st 0

-15-2?9936,15

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
swamp box jump
no hands up and down drills

rail leg stretches (nose to knee)

egg and chive rolls with veggie soup

lager and wine
12 st 13

-3507,10,938,13

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

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

15 left 15 right one leg core machine "scrunches"
3 swamp box jumps

unassisted hang concentrating on shoulder ROM
no hands up and down drills

rail leg stretches (nose to knee)

roast beef Sunday lunch
Guinness and wine

12 st 11

-116-469?-13,13

6:30 am Bikram Yoga - class 12 of 12 to be used in by July 9.
Time to switch to the early bird scheme I think.

Spanish style potato, veg and cod stew

Guinness and wine
12 st 13

-318-469?-13,13

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
no hands up and down drills

rail leg stretches (nose to knee)

egg, lentil and kale curry with rice
wine

12 st 11

-136388?-15,16

6:30 am Bikram Yoga - class 11 of 12 to be used in by July 9.

grape and carrot juice
herb omelette and chips
cashew nuts

Guinness for  St Patrick's Day

12 st 13

-2142,10,10,?-14,13

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

15 left 15 right one leg core machine "scrunches"
swamp box jump
hang concentrating on shoulder ROM

no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee

fruit and veg juice
veg soup with a chorizo jam and blue cheese panini
cashew nuts

wine
12 st 12

-2106-158?04,17

30 mins recline bike level 12 (interrupted by a phone call)

swamp box jump
no hands up and down drills

rail leg stretches
unassisted hang concentrating on shoulder ROM

fruit and veg juice
veg soup with a chorizo jam and blue cheese panini
apple

wine
12 st 12

12606,10,?31,16

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

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 35kg leg adductor machine

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg press from behind neck

swamp box jump
1 min hang 30kg assistance focussing on shoulder ROM

no hands up and down drills (incl. 20cm box)
rail leg stretches

creamy lamb and brocoli curry with mushroom rice

lager and wine
13 st 1