?-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