2021?,10,4-458

30 mins recline bike level 12

1 min passive hang 15kg assistance

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

swamp box jump
rail leg stretches
squat stretches

steak, mushrooms, leeks and roast spuds
wine

13 st 2

1052??5-46,12

Didn't wake up until 10am, so with he Dairy booked for noon thrown a day off by life.

13 st 1

-2-1625?6-48,12

3 x 10 40kg incline press machine
3 x 10 40kg press machine (if you move the seat up it becomes an recline press)
3 x 10 40kg press machine

30 20kg abdominal crunch machine legs in new position

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

1 min 20kg assisted static hang (Time to move to 15kg)

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

rail leg stretches
squat to crab-walk transitions
(God knows what anyone watching makes of me)

5 jump on jump straight back off Swamp box


Fruit and veg juice
banana
Tapas

Guineas and wine

12 st 12

30628?6-6,11,13

6:30 am Bikram Yoga - class 8 of 12 to be used in by July 9.

apple, carrot and ginger juice
ham, egg and lettuce sub
caldo verde, chorizo, beans and bread
mixed nuts, honey and yoghurt

wine
13 st 3

-1-1618?6-6,11,13

30 mins recline bike level 12

1 min passive hang 20kg assistance

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

rail leg stretches
squat stretches

5 swamp box jumps

fruit and veg juice

caldo verde, chorizo and bread

lager and wine
12 st 13

0-322,10,?6-4,10?

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

45 secs hang 20kg assistance
possibly not the wisest follow up to lats pulldowns

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover

swamp box jump
power plate stretches
(seated twists, forward fold, squat)

leg stretches
squat stretches

fruit and veg juice
lasagne

Guinness and wine
13 st 0

0060,10,?8-46?

30 mins recline bike level 12

1 min passive hang 20kg assistance

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

rail leg stretches
squat stretches

cottage pie
lager and wine

13 st 0

4-25-29?6-65?

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

1 min passive hang 25kg assistance
30 20kg abdominal crunch machine legs in new position

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

2 Swamp Box jumps

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

leg stretches
squat stretches

chicken and broad bean risotto
Guiness and wine

13 st 4!

-1-4609?6-65,11

a day off through indolence

Banh Mi
wine
12 st 13

1-25-1?67-39,12

30 mins recline bike level 12

30 secs unassisted passive hang 20kg

Sausages, mushrooms and rice

Guinness and wine

13 st 1

-1071?87-36,13

6:30 am Bikram Yoga - class 7 of 12 to be used in by July 9.

fruit and veg juice

chicken, kale and cheese pasta bake

wine
12 st 13

2-140?679-3,11

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
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 1/r 25kg cable curls

1 min 20kg assisted static hang

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

rail leg stretches

didn't fancy Swamp box jumps

Chicken, colcannon, onion gravy and cauliflower cheese

wine and stout

13 st 2

-2452?7?68?

30 mins recline bike level 12

1 min passive hang 20kg assistance

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

rail leg stretches

sausages
wine

12 st 12

2-2?1?86?7,12

3 x 10 50kg triceps machine

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 20kg cable pullover
30 20kg abdominal crunch machine

1 min passive hang 25kg assistance
power plate stretches
(seated twists, forward fold, squat)
leg stretches

forgot about Swamp Box jumps

tuna and sweetcorn in a tomato, onion, garlic and basil sauce with pasta

lager and wine
13 st 2

0?31?86?7,11

30 mins recline bike first level 12

no leaping, stretching or hanging to see if that alleviates my back
update: back unalleviated.

Lamb, wine and onion sauce, roast spuds, cauli cheese

Guinness and wine
13 st 0

-1?64?86-7,10,10

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

30 20kg abdominal crunch machine legs in new position

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

1 min passive hang 30kg assistance

10Swamp Box jumps

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

leg stretches

carrot, celery, clementine, and tomato juice
Chinese style pork, kale and noodles

Guinness and wine
12 st 13

-5185?54-64,11

30 mins recline bike first level 12

10 Swamp box jumps
1 min passive hang 25kg assistance

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

rail leg stretches

apple, tomato, carrot, celery, ginger and coriander juice
roast pork dinner

wine
12 st 9

back stiff this morning

-4-252?76-46,11

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

apple, carrot, tomato, coriander and ginger juice
crab, pea and mint risotto

wine
12 st 10

back still slightly stiff of a morning

-3-455367-49,10

3 x 10 40kg bench press
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 1/r 12kg concentration curls
3 x 10 20kg barbell curls

10 Swamp box jumps (my mojo is back)
1 min 25kg assisted static hang

power plate stretches
(seated twists, forward fold, squat)
1 left, 1 right TRX assisted pistol squat

apple, carrot, tomato, coriander and ginger juice
chicken, gauc, veg, chilli sauce and tortillas and cheese - you get the idea

wine
12 st 11

-2353975-579

30 mins recline bike first level 12

1 min passive hang 30kg assistance

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

single leg squat drills

(my back was a lot better this morning)

apple, tomato, carrot ginger and herb juice
(my juicer often gets a run of a morning but I often forget to post the fact here)

cheese and onion omelette with chips and beans
wine

12 st 12

0-154,10,77-55

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

1 min passive hang 30kg assistance
30 20kg abdominal crunch machine

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

couldn't summon up a Swamp Box jump
power plate stretches
(seated twists, forward fold, squat)

I am waking up with a stiff lower back so I left out the back bend over Swiss ball. I will see how that goes..... actually my back was less stiff this morning.

burritos and guacomole
lager and wine

13 st 0

106578,10,-48

Took Dad to church in Cardiff then raced up the M4 to collect Ben to watch the Ireland game. No time for exercise and thrown a day off by life for the first time since Boxing Day. Also had a day off last year at the Lockhart with Ben and John.

Scotch egg
Mexican chicken, beans, corn, rice and red pepper

Guinness and wine

13 st 1

?0548,10,?-59

30 mins rowing machine

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

back bend over Swiss ball

no scales, no food diary and no booze records on tour in Cardiff

?83,10,75-58,11

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

1 min passive hang 30kg assistance
3 x 10 25kg shoulder press machine

30 20kg abdominal crunch machine legs in new position
3 x 12kg l/r assisted kettlebell bottoms-up press
3 x 10 15kg press from behind neck

5 Swamp Box jumps
1 left, 1 right TRX assisted pistol squat

power plate stretches
(seated twists, squat, shoeless forward fold, back bend over Swiss ball)

I have done a legs and shoulder session, when I should have done back and triceps. Always tomorrow I suppose.

Chinese takeaway probably. I am writing this on Friday afternoon but I have pre booked.
no scales, no booze diary in Cardiff.

Also just learned Mum has crashed the car so I will try and get away down the M4 earlier.

023945-38,13

6:30 am Bikram Yoga - class 5 of 12 to be used in by July 9.

veg and fruit juice
veg soup with egg and tomato paninis

stout and wine
13 st 0

094467-18,13

30 mins recline bike first level 12

a single solitary Swamp Box jump
1 left, 1 right TRX assisted pistol squat

1 min passive hang 30kg assistance

power plate stretches
(seated twists, squat, shoeless forward fold, back bend over Swiss ball)

veg soup with an egg mayo roll
wine

13 st 0

244546-4,10,14

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

1 min 30kg assited static hang
30 20kg abdominal crunch machine legs in new position

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 1/r 14kg dumbbell preacher curls

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)

1 left, 1 right TRX assisted pistol squats

Apple, ginger, mint and veg juice
all day breakfast sarnie
sausage and veg casserole
nuts, banana, yoghurt and maple syrup

wine
13 st 2

-174646-4,10

30 mins recline bike first level 12

1 min passive hang 30kg assistance

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)

a single solitary Swamp Box jump

apple and veg juice
sausages, colcannon and onion gravy
banana, nuts, yoghurt and honey
wine

12 st 13

-144777-59,13

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
30 20kg abdominal crunch machine legs in new position

3 x 12kg l/r Arnold presses
3 x 10 12.5kg press from behind neck

passive hang
floor stretches

beef, carrot, parnsip and courgette casserole with parsley dumplings
wine

12 st 13