-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