0445,9,13,11,666

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
30 205kg abdominal crunch machine

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 28kg dumbbell shrugs
3 x 10 10kg Arnold press

hanging
oops! same weights workout twice in a row

apple
steak, salad chips
wine

13 st 0

Working is out

X-train whole body profile 30 minutes level 22
PowerPlate stretch/massage
Gym ball balance
30 kilo assisted underhand grip pull ups 5 sets of 5
30 kilo assisted dips 5 sets of 5

I have developed a thirst.
9 to 5 goal assisted by training at the moment.

4?45,11,12,11,765

30 mins recline bike level 11

chocolate weetabix
bacon and veg noodles

lager and wine
13 st 4

In the bank

30 minutes X-train whole body. Machine chose level 22.
PPlate brief stretches
10 sets of 5 assisted alternating pull ups and 'Brian Jacks' dips
Balance sitting on a gym ball then rolling down it to my shoulders so as to stretch my lower back.

1?64,11,?,13,10,53

A Sunday off from unadulterated sloth and laziness

tuna and sweetcorn pasta (sauced with tomatoes from my garden)
ice cream

wine

Short Suite

Bike 30 mins two hill profile level 5
PowerPlate massage

4575,10,?,10,865

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 25kg abdominal crunch machine

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 10kg Arnold press
3 x 10 30kg dumbbell shrugs

hanging

seafood and runner bean risotto

Guiness, lager and wine
13 st 4

4284,9?,11,10,74

30 mins recline bike level 11
500m rowing machine (2:15)

chowder
cider and wine
13 st 4

Saturday morning coming down

Recline bike 30 minutes interval hills level 5
PowerPlate stances and acid disbursement.
Gym ball balances just to see if I could make 10 seconds
Coture set x 1 with 10 kilo dumbbells.
Perspiration had a DOC certification.

1074,10,11,11,964

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine


3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 10 kg concentration curls

hanging
3 x 10 40kg pecs machine

banana
veg soup and an egg and mayo roll

cider and wine
13 st 1

0396,12,9,11,35

30 mins recline bike level 11
500m rowing machine (2:15)

pasta with broccoli, beef and carrot ragu
wine

13 st 0

Electric Kool-Aid

Bike, hills, level 12, 30 minutes. Tried to maintain 80rpm but failed due to acid build up worse than yesterday.
PowerPlate experiments as a rest.
Coture 30 kilo barbell circuit x 2 (with 4 reps on lunges rather than 8).
PowerPlate
Pull up bar - though I could manage only singles without the assistance knee pad and I just dangled for most of my time looking as though I was stretching on an invisible rack.

0172,10,10,12,?65

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

2 x 10 40kg lats pulldown
10 405kg lats pulldown
30 20kg abdominal crunch machine

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 28kg dumbbell shrugs

hanging

banana
duck hash and a fried egg
grapes

Guinness and wine
13 st 0

Lactic tactics

Bike 30 minutes hill climb level 12. Tried to keep to 80 rpm but failed to maintain that frequency throughout the entirety of the last 10.
PowerPlate standing, stretching, scrutinising. Needs investigation
Couture bar bell circuit x 2. Firstly with 7.5 kilo dumbell in each hand, then with 5 kilos as squats and lunges were just too hurtful with more..
Stairs have now taken on the aspect of an enhanced interrogation technique.

11758,10,13,?35

30 mins recline bike level 11
500m rowing machine (2:06)

duck and veg Thai curry with jasmine rice

lager and wine
13 st 1

Helped by The Prodigy, hindered by Frank Sinatra!

20 minutes Cross Train Level 12 Hills
Power Plate to shake the acid away
20 Minutes Bike level 12 Easy Hills
Power Plate to shake the acid away


My antediluvian i-Pod was almost as flooded as my t-Shirt!

Halo Again

Bike - 10min hills level 10 - 80 rpm
X-Train - 10min level 22 - 50 rpm
Assisted (30Kg) pull ups and presses.
Some power plate stances by way of massage and cool-down.
No real sets, no real burn, just a re-introduction to the taste and feel of my brand of lactic acid.

1245,12,11,12,?52

Couldn't get going so chalk up a day off exercise.

roast duck, spuds, French beans and cream sauce
wine

13 st 1

3363,11,8,11,625

8am Bikram with Sharka Komurkova

Pork scratching
Garfield's mutton curry

Cider, wine and rum
13 st 3

34469,10,11,714

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine


3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 20 kg barbell curls

assisted pull ups

bacon and broccoli carbonara pasta sort of thing
cider,  Guinness, wine
13 st 3

0250,10,11,11,642

6:30 morning Bikram with Marta Antero

bacon and veg frittata with baked beans
wine
13 st 0

-24-328,11,12,325

30 mins recline bike level 11
500m rowing machine (2:00.7)

sushi for me and Ben
ice cream

wine
12 st 12

1234,12,11,12,533

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine
3 x 10 40kg leg extension

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg dumbbell Arnold presses

hanging

salmon fishcakes with onion and tomato sauce (tomatoes from the garden)
ice cream

Guinness and wine

1?349,11,13,863

30 mins recline bike level 11
blew out after about a minute and a half attempting a sub 1:55 500m row. I will still set the same pace next time and see if I can go longer.

salmon, potato and green bean salad, roast tomatoes
ice cream

lager and wine
13 st 1

4?-14,11,11,11,572

3 x 10 40kg cable bench machine 17.5kg each side
3 x 10 30kg incline press machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez l/r 12kg concentraion curls
3 x 10 20 kg barbell curls

hang
Chicken with cashew nuts and veg with noodles
pork scratchings

cider, beer and wine
13 st 4

?23098,11,633

ran around Roath Park though stopping for Pokemon

no food, booze or weight diary from Cardiff

?215,12,9,10,852

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

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg dumbell Arnold presses

hanging

tuna and cucumber roll

no food, booze or weight recording back in Bronwydd

0-3-1,1,11,10,10,753

6:30 am morning Bikram with Shona Langridge

veg and bacon soup with crusty bread
wine
13 st 0

-3?0?99,10,753

30 mins recline bike level 11
500m rowing machine (1:55.8)

chicken and veg casserole with dumplings and crusty bread

Guiness and wine
12 st 11

-4?1?10,10,10,643

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

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25Kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10 kg dumbell preacher curls

hang

Thai chicken and sugar snap pea curry and rice
banana and grapes

stout and wine
12 st 10

1?2?11,10,12,536

30 mins recline bike level 11
500m rowing machine (1:59.1)

chicken, courgette, tomoto and herb sauce with pasta
banana

lager and wine
13 st 1

0?0?9,13,11,633

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 35kg leg adductor machine
3 x 10 40kg leg extension
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
3 x 10 28kg dumbell shrugs

hanging


apple and grape juice
chicken and salad sarnie with soup
prawns
apple
banana

wine and cider
13 st 0

0-124,11,11,10,672

30 mins recline bike level 11
500m rowing machine (2:00.9)

cheese
pulled pork and slaw sandwich with soup

wine and cider
13 st 0

10-35,11,13,10,63?

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

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10 kg dumbell preacher curls

hang

veg soup with pulled pork and 'slaw rolls

wine and cider
13 st 1

20-249,13,9872

6:30 morning Bikram with Marta Antero

pork scratchings
corned beef fritter and salad roll

wine and stout
13 st 2

?323,11,14,11,??3

30 mins recline bike level 11
500m rowing machine (2:07.1)

pulled pork, refried bean and avocado roll with chips and salad

wine
forgot to weigh myself

1063,10,14,?5?3

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
3 x 10 20kg shoulder press machine

30 20kg abdominal crunch machine
3 x 10 30kg upper back machine
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 150kg leg press
3 x 10 12kg simultaneous Arnold presses
hanging

carrot, apple and ginger juice
corned beef hash

wine and stout
13 st 1

2??81,13,????-1

30 mins recline bike level 11
500m rowing machine (just under 2 min 10 secs)

semi improvised Korean chicken veg and noodles with almost-instant cucumber kimchi

wine and stout
13 st 2

1?74,10,??70

3 x 10 40kg bench machine
3 x 10 30kg pectoral machine
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 l/r 10kg dumbell curls
3 x 10 20 kg barbell curls

scratchings
chicken, spuds and green beans

stout and wine
13 st 1