8074?84558

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
2 x 10 40kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor 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 24kg kettlebell shrugs
a weighted carry with the 24kg KBs
hanging

chicken and veg curry with rice
wine and Guinness
13 st 8

5172?776,10,7

30 mins recline bike level 11
500m rowing machine (1:59)

tuna and sweetcorn quesadilla
coq au van with chips and crusty bread

wine
13 st 5

?368?87669

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 25kg incline press machine

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

3 x 10 25kg triceps pullovers
3 x 10 25kg triceps pushdowns

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

hanging

on tour

?1558967?5

6:30 morning Bikram with Marta Antero

spicy lentil and chick pea soup with a tuna mayo roll
wine

forgot to weigh myself

552877766

30 mins recline bike level 11
500m rowing machine (1:59)

apple
pasta with chicken and greens
bacon sarnie

lager and wine
13 st 5

6236,10,87485

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
2 x 10 45kg lats pulldown
10 50kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
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 24kg kettlebell shrugs

a weighted carry with the 4kg KBs
hanging

apple and grapes
veg soup and a chicken roll

wine
13 st 6

5-236,11,89565

30 mins recline bike level 11
500m rowing machine (1:59)

chicken, colcannon, gravy
lager and wine
13 st 5

424799544

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 30kg pecs 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 dumbell concentration curls
3 x 10 20kg barbell curls

hanging

Guinness and wine
fried rice
chicken and mushrooms
fruit

13 st 4

3-25898867?

A day off.

borscht and a bacon roll
wine

13 st 3

8368969778

30 mins recline bike level 11
500m rowing machine (1:58)

breakfast burrito
banana and pear
enchiladas with a creamed leek sauce

Guinness and wine
13 st 8

5266988778

6:30 morning Bikram with Marta Antero

banana and pear
pork and bean burritos

wine
13 st 5

543879987

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 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs
hanging

banana and pear
chicken, rice, cabbage, flat bean concoction with rice

wine
13 st 5

3246998884

30 mins recline bike level 11
500m rowing machine (1:57.8)

banana and pear
roast chicken, roast squash, creamed cabbage

wine
13 st 3

3 and a calendar correction

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 25kg triceps pushdowns
3 x 10 12.5kg cable crossovers

3 x 10 10kg l/r dumbell triceps extension
3 x 10 10kg l/r dumbell concentration curls
3 x 10 ez bar preacher curls 5kg each end of metal bar

hanging

pear and banana
butternut squash frittata and baked beans

lager and wine
13 st 3

4?448976?8

30 mins recline bike level 11
500m rowing machine (1:59.4).

lamb shank, mint gravy, colcannon, green beans

Guinness and wine
13 st 4

0-138,10,9684

8am Bikram with Sharka Komurkova

tuna melt pitta pockets with 'slaw

bitter and wine
13 st 0

8455,10,7877?

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 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 12kg l/r kettlebell bottoms-up press
3 x 10 30kg dumbell shrugs

hanging

corned beef hash and fried egg
Guinness and wine

13 st 8

5536?76687

Thrown a day off by life.

falafel in pitta with potato soup

wine
13 st 5

5438,11,87789

30 mins recline bike level 11
500m rowing machine (2:00.4).

sausage and veg pasta
wine
13 st 5

4459797958

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


3 x 10 12.5kg cable crossovers
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

2 x 15 ez bar preacher curls 5kg each end of metal bar
3 x 10 20kg barbell curls

hanging

sausage, mash, onion gravy, veg
wine

13 st 4

8?0799758

30 mins recline bike level 11
500m rowing machine (2:00).

beef and salad roll with chips
lager and wine

13 st 8

63-26,10,9955,10

No time to train because of travelling

13 st 6

?-107,11,9647

100 press ups

?-107,13,6?677

30 min recline bike level 11

500m row 2 mins 1 second

No food diary on tour

4-708,11,6,10,758

6:30 morning Bikram with Marta Antero

apple and grape juice
beef and onion quesadilla with mushroom soup
fruit

wine and lager
13 st 4

4549,11,88678

3 x 10 150kg leg press
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 leg extension
3 x 10 45kg lats pulldown

3 x 10 30kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press

2 x 15 (left then right) abdominal scrunchies
3 x 10 30kg dumbell shrugs
hanging

did the same weights workout twice in a row like an idiot.

apple
beef and onion quesadilla with soup
wine

473?,11,99746

30 mins recline bike level 11
500m rowing machine (2:04). I think the middle rowing machine is slower than the one I usually use. That is my excuse at least.

beef and broccoli with rice
wine

13 st 4

4829,10,11,12,555

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 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg dumbell shrugs

hanging

mushroom and kale lasagne with salad
wine
13 st 4

6?15,12,12,12,549

30 mins recline bike level 11
500m rowing machine (2:08)

BBQ pulled pork, broccoli cheese and chips
wine

13 st 6

6549,12,10,11,458

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
3 x 10 10kg l/r dumbell triceps extension

2 x 15 (left then right) abdominal scrunchies
3 x 10 14kg l/r dumbbell ez bar curls
3 x 10 20kg barbell curls

hanging

pulled pork, refried bean and courgette rice burritos
Guinness and wine

13 st 6

2365,10,8,10,357

30 mins recline bike level 11
500m rowing machine blew out without finishing

steak, chips, kale
wine
13 st 2