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

-22?-246??2,16

30 mins recline bike level 12

swamp box jump
no hands up and down drills

rail leg stretches
1 min hang 20kg assistance

lamb Sunday roast
wine
12 st 12

0??-367??3,16

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 l/r 10kg concentration curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls

Boerenkool Stamppot
Guinness and wine

13 st 0

0??-188804?

30 mins recline bike level 12

no hands up and down drills

rail leg stretches

mushroom, broccoli and salmon cream pesto sauce with pasta
mixed nuts

Guinness and wine
13 st 0

1??-210,7814?

6:30 am Bikram Yoga - class 10 of 12 to be used in by July 9.

baked salmon and courgettes with mashed spuds and parsley sauce
wine

13 st 1

0???598-35

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

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

no hands up and down drills including the 20cm box for some

fruit and veg juice
banana
chicken, squash and broccoli curry, rice, dhal and naan

wine
13 st 0

0??-1688-14?

30 mins recline bike level 12

1 min passive hang 20kg assistance

no hands up and down drills

rail leg stretches

tomato and carrot juice
banana
chicken, squash and broccoli curry, aloo jeera and naan

wine
13 st 0

-2??-279604?

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 7kg l/r dumbbell bottoms-up press
3 x 10 15kg press from behind neck

1 min passive hang 20kg assistance

no hands up and down drills

rail leg stretches

chicken, squash and broccoli curry with rice
lager and wine

12 st 12

(resting heart rate 58 bpm measured at the dentist this morning)

4??-279604?

30 mins recline bike level 12

sitting down on the floor and getting up again without touching my hands on the floor practice

left over Chinese with noodles
Guinness and wine

13 st 4 - a blip I hope

-1?5079831?

100 press ups
no hand down and off the floor exercises

bacon sarnie
beef casserole

wine
12 st 13

?04-2895-3??

30 mins recline bike level 12

5 swamp box jumps

sitting down on the floor and getting up again without touching my hands on the floor practice

tomato and carrot juice
banana

take away Chinese and wine I imagine. I am writing this on Friday.

no scales on tour

0-1709,10,6-2??

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

cream of veg soup with a bacon baguette
wine
13 st 0

0-15-1986-4??

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 40kg lats pulldown

30 20kg abdominal crunch machine

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

7 on to front, off to side swamp box jumps

various crawls, walks, sitting down without using hands, getting up without using hands etc.

carrot, apple and ginger juice
banana
Stamppot Boerenkool (Icons passim)

Guinness and wine

13 st 0

016-1896-3?

30 mins recline bike level 12

5 swamp box jump

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

1 min passive hang 15kg assistance

rail leg stretches
squat to one-armed crab transitions

beef, brocolli and noodles
stout

13 st 0

1-44-2978-518

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 7kg l/r dumbbell bottoms-up press
3 x 10 15kg press from behind neck

Swamp Box jump
power plate stretches
(seated twists, squat, forward fold)

1 min passive hang 15kg assistance

leg stretches
squat to crab-walk transitions

fruit and veg juice
banana
prawn, pulled pork, leek and courgette risotto

lager and wine
13 st 1