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