?1-11,12,?832?

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
tuna and cucumber roll
Peking duck, 5 spice beef and fried veg rice

wine
no scales on tour

2323,11,9757,12

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 25kg, 30kg, 35kg incline press machine

10 40kg, 50kg, 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 35kg, 45kg triceps pushdown

32 x 10 12kg l/r dumbell curls
2 x 15 17.5kg barbell curls

hanging

apple and tangerine
meal at Wahaca

wine
13 st 2

3422,12,13,857,10

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
leek and parsnip soup with a bacon and turkey roll

wine
13 st 3

5203,13,13,?1?,10

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
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/weighted carry combo
hang

fried rice
veg soup and a turkey roll

cider and wine
13 st 5

25,3,14,9227

No training on Boxing Day.

2?3????4?

A day off exercise, amazingly.

smoked salmon and cream cheese bagel with champagne
Christmas dinner

stout and wine
13 st 2

1???,10,922?7

30 mins recline bike level 11
500m rowing machine (1:59.7)
Went back to a sub 2 minute pace which I can handle comfortably while regrouping for another assault on sub one minute fifty.

duck fried rice
Guinness and wine

13 st 1

474?,11,5158

10 am Bikram with Kee Chan

Guinness and wine
sausage and veg pasta

13 st 4

036??5159

3 x 10 40kg bench press
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 cable pullover

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 10kg l/r dumbell preacher curls
hanging
3 x 10 cable press 15kg each side

creamed cabbage, sausage and chips
wine

13 st 0

067??5159

30 mins recline bike level 11
500m rowing machine, blew up again and didn't finish. This requires stepping back and rethinking.

beef hash with a fried egg
wine

13 st 0

7660,10,9519

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/weighted carry combo

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

hang

pear
red Thai beef and pineapple curry with rice

stout and wine
13 st 7

0?40,10,94208

Couldn't get going on exercise

beef with carrots, courgette and tomato

wine

13 st 0

1?40894106

30 mins recline bike level 11
500m rowing machine, blew up at 1 min 15 though I was on sub 1:50 time

chicken and veg casserole with  crusty bread
Guinness and wine
13 st 1

4343,10,74106

3 x 10 40kg bench press
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 barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbell preacher curls
hanging

sausage roll
bacon, eggs black pudding, mushrooms, tomatoes, bubble 'n squeak

Guinness and wine
13 st 4

43-23972124

30 mins recline bike level 11
500m rowing machine (1:50.9)

apples
chorizo then chicken and veg at the Tighten Up Christmas do
guiness and wine
13 st 4

0-222772-148

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

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 preacher curls
3 x 10 20kg barbell curls
hanging

orange
cabbage, bacon and egg fried rice

wine
13 st 0

0642,11,65139

30 mins recline bike level 11
500m rowing machine (1:50.9)

orange
chicken casserole and boiled spuds

wine
13 st 0

1734886549

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
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 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall

tried some of these for when I am on the road with the kettlebell in the boot of the car

A video posted by Joe Rogan (@joerogan) on Dec 7, 2016 at 11:24am PST

apple
coconut and swede curried soup and a bacon roll

wine
13 st 1

2464,10,8437,10

30 mins recline bike level 11
500m rowing machine (1:50.7)
new personal best, next target sub 1:50

orange
Shakshouka, tuna and veg fritta, bread
stout and wine

13 st 2

2142,10,93248

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

3 x 10 12kg l/r dumbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar

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

hanging

home made pasties and apple pie
Guinness and wine

13 st 2

1622,10,54328

Couldn't get going in the morning, then off to Arsenal in the afternoon, thus thrown a day off by life.

beef stew and crunchy bread
Guinness and wine
13 st 1

261887436,10

30 mins recline bike level 11
500m rowing machine (1:54.4)

Sausage and courgette pasta
Guinness and wine

13 st 2

050797444,10

6:30 morning Bikram with Marta Antero

sausage, chips, peas and gravy
cider and stout

13 st 0

06498564,10

10 20kg pulley row
10 25kg pulley row
4 x 10 30kg pulley row
concentrating on form to stretch hamstrings

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

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall
30 20kg abdominal crunch machine

lunch: leftover pasta from last night
turkey and sweet potato ragu with garlic bread

wine
13 st 0

-294964259

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

turkey and sweet potato ragu with pasta
stout and wine
12 st 12

1436984177

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

3 x 10 25kg triceps push down
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 20 kg barbell curls
hanging

beef and green pepper in black bean sauce with rice
wine and stout

13 st 1

1455983067

No exercise

Chinese take away
Guinness and lager

13 st 1

?347,11,81359

no nothing on tour

?645,11,54329

30 mins recline bike level 11

no scales on tour

Chinese food
wine

-4855865238

6:30 morning Bikram with Marta Antero

four course dinner at the Holden
wine

12 st 10 (possible that the scales are out)

3775965159

Another day off from indolence. That is three of the last five.

wine and Guinness
13 st 3

salmon, parsnip, sweet potato, leek
banana and pear