4154,12,79477

6:30 morning Bikram with Marta Antero

veg soup with a salami roll
wine
13 st 4

5654,11,11,8469

No training yesterday. I didn't want to go out at lunch time in case the Amazon Echo arrived, and when it did arrive just before the end of the day I wanted to go home and play with it.

thai fish and veg curry with naan

wine

5956,10,9,12,767

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

3 x 10 45kg lats pulldown

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

30 205kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 12kg l/r Arnold presses
3 x 10 28kg dumbell shrugs

hanging

banana
keema saag and mushrooms with naan

Guinness and wine
13 st 5

Enough grogg to soak a dartboard....

... so a break, but one with end in sight.

1?56,10,10,11,344

30 mins recline bike level 11
500m rowing machine (1:59.6)

banana
salmon, bacon, spuds, cabbage, lentils

lager and wine
13 st 1

3?53,10,10,?665

3 x 10 35kg pecs machine
3 x 10 40kg bench machine
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 ex bar preacher curls 7.5kg each end
3 x 10 12kg dumbell preacher curls

hanging

mussel, French bean and Cape gooseberry green Thai curry with rice

Guinness and wine
13 st 3

3?55,11,10,7546

30 mins recline bike level 11
500m rowing machine (2:01.2)

lamb, mushroom and spinach curry with chips

cider and wine
13 st 3

4635,11,8937?

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

wide and close grip hanging

apple and herb juice
banana
veg and tomato soup with a handful of olives and feta and a bacon roll

wine
stout and porter at the Sultan beer festival

4625,10,79764

6:30 morning Bikram with Marta Antero

apple juice
chicken, veg and herb dumpling casserole

cider and wine
13 st 4

6783,11,98745

30 mins recline bike level 11
500m rowing machine (2:01.2)

banana
pork scratchings
coconut, apple and veg soup (v good) with a bacon roll

cider and wine
13 st 6

6555,10,12,10435

3 x 10 35kg pecs machine
3 x 10 40kg bench machine
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 12kg l/r dumbbell curls
3 x 10 12kg dumbell preacher curls
hanging

Thai chicken and green bean curry with crusty bread
Stella

13 st 6

644398,11,456

Just couldn't be bothered yesterday.

chicken, lentils, veg and rice

Stella and wine

13 st 6

Stay the Coarse

Wasted and wounded before arrival I cursed through 45minute x-train level 22, 10 miles.
Then the powerplate, then a long shower before restoring the sinews.

1420889756

Early doors for an away game for the Bomber then over the Hendries' where my paella was requested for Jonnie's 16th. No time to train.

paella and plenty booze

13 st 1

32634,11,96557

30 mins recline bike level 11
500m rowing machine (2:02)

booze and prep
13 st 3

37318,10,8446

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

3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

hanging

pork scratchings
sausage and veg casserole with crusty bread

cider and wine
13 st 3

Good morning Balti more

8am bike 45 minutes interval 20k.
9am all of last nights curry remnants fried up with chipotle Tabasco and one of my chutneys. If I can keep that down I will be sitting pretty!

7534,10,99966

30 mins recline bike level 11
500m rowing machine (2:03)

Sausage, egg, beans, mushrooms, veg, toast

Cider and wine
13 st 7

6554,11,99767

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 12kg l/r dumbbell curls
3 x 10 20kg barbell preacher curls
hanging

pork scratchings
veg and egg biriani

cider and wine
13 st 6

3783,11,10,12,847

30 mins recline bike level 11
500m rowing machine (2:04)

club sandwich
chicken and green bean Thai noodles

stout and wine
13 st 3

1?8099,12,?36

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

3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 10kg Arnold press

hanging (too good for them)

pasta and meat balls
soup

lager and wine
13 st 1

replete prescription

X-train 45 minutes, 10 miles.

Plate

7?5-1,11,11,11,746

Drove straight from Cardiff to Rosslyn Park to see Ben so no training for me.

pasta and meat balls
Guinness and wine
13 st 7

In Morning

Bike, 45 minutes interval, 87watts, 107watts, 122watts in repeating 3minutes 45second intervals.
PowerPlate

?440,11,11,9558

A day off in Cardiff.

Mint and Mustard tasting menu
wine

no scales on tour

?271,11,8,11,788

30 mins recline bike level 11

Chinese take away
pickle backs and wine

no scales on tour

2272,11,10,9556

6:30 morning Bikram with Marta Antero

Guinness and wine

pork scratchings
BLT

13 st 2

5363,11,12,11,855

I went to Jack Bond's funeral all day yesterday so I didn't get to the gym.

4340,11,10,9845

3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine
3 x 10 40kg bench 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 10kg l/r dumbbell preacher curls
3 x 10 20kg barbell curls

2 x 15 abdominal scrunchies
wide angle grip hanging

banana
Thai chicken and bean curry with rice

Guinness and wine
13 st 4

Intrmission

Different X- trainer, less flowing gait, more like a step machine with ski poles?
25 minutes interval level 10, break
10 minutes interval level 10 higher SPM count, break
2.5 minutes interval level 10 flat out, broken

2050,10,10,13,937

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

banana
roast chicken dinner

wine
13 st 2

Increase

45 minutes bike interval training 87watts / 120watts, 3 minutes 45 seconds alternating interval
PowerPlate stretch

2410,2,10,12,10,665

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 10kg Arnold press

one handed supported hangs

apple
quesadilla, melon, salami, honeyed Cape gooseberry, courgette fritter, quick pickled carrots etc. board

porter and wine
13 st 2

Increment

X-trainer 45 minutes level 22
PowerPlate stretching of hamstrings
Alternate 30kilo assisted pull ups and dips, 4 sets of 5 reps each

04538,10,9775

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

pork scratchings
Thai pork and veg curry with rice

cider and wine
13 st 0

Chilli Peppers

30 minutes bike interval training 87 watts then 122 watts (?) 2.5 minute intervals
PowerPlate stretch
Balance on the gym ball

My perspiration was wine and Stella

2261,11,10,10,7??

3 x 10 12.5kg cable crossovers
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 12kg l/r dumbbell preacher curls

wide angle grip hanging (new and taxing)

apple
pork scratchings
pork and bean quesadillas with melon salsa

cider and wine
13 st 2

2065,10,10,975

6:30 morning Bikram with Marta Antero

pork scratchings
pulled pork and BBQ sauce, refried beans, sauteed spuds, melon salsa

cider and wine
13 st 2

Back and Hijack

30 minutes X-Train Level 22
PowerPlate stretches
10 sets of alternating chin ups and dips (5 of each) 5 per set 30 kilo assist
PowerPlate sat upon to stretch the back out.

In other news I hear that Keith Richards is hijacking BBC4 for a whole weekend in September. That will be interesting?

2186,9,13,11,-?5

30 mins recline bike level 11
500m rowing machine (2:09)

apple
pulled pork, cheese and pickle dipped sandwiches

cider and wine
13 st 2