21-11,12,?832?

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 2okg dumbell curls

pushed a weighted sled

ham sandwich
turkey hash
wine
13 st 2

2323,11,9757,12

30 mins recline bike level 20

52.0 sec 250m rowing

turley, carrot, spud and sprout red Thai curry with rice

lager ans wine
13 st 2

3422,12,13,857,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 30kg bench machine
3 x 10 25kg incline press machine

3 x 10 40kg lats pulldown close grip
3 x 10 scrunches (machine elevated on bench)

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

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 8kg l/r kettlebell bottoms-up press
5 broad jumps

cheese and pickle roll
Clementines
turkey, stuffing, mayo, pickled carrots and cranberry sauce in crusty bread with parsnip, sprout and spud soup

lager and wine
13 st 3

2203,13,13,?1?,10

10 am Bikram Yoga with Marylou McDonnell

turkey, stuffing, mayo, pickled carrots and cranberry sauce in crusty bread with parsnip, sprout and spud soup

wine
13 st 2

15,3,14,9227

Boxing day. No exercise but plenty food and booze

4?3????4?

Christmas day off. Outrageous.

4???,10,922?7

30 mins recline bike level 20
250m rowing

BK Whopper
prawn and pineapple curry with rice

lager and wine
13 st 4

?74?,11,5158

Nada, as infected by the general ennui  of Bronwydd Avenue

?36??5159

Couldn't get motivated to do any exercise before taking Ben to the dentist and then heading for Wales via an Avon and Somerset Police meeting.

267??5159

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
30 ez-bar preacher curls 5kg on each end of metal bar
10 60cm box jump ups, alternate legs

4660,10,9519

30 mins recline bike level 20

54.0 sec 250m rowing

Sausage and courgette pasta
wine
13 st 4

2?40,10,94208

3 x 10 30kg incline press machine
3 x 10 35kg bench machine
3 x 10 35kg lats 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 close grip
3 x 10 20kg shoulder press machine
3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

sausages and colcannon
lager and wine
13 st 2

6?40894106

30 mins recline bike level 20

54.4 sec 250m rowing

apple
loaded cauli cheese and a bread roll
lager and wine
13 st 6

3343,10,74106

3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 scrunches (machine elevated on bench)
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 150kg leg press
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

red Thai lentil, courgette and sweet spud curry with rice
banana

lager and wine
13 st 3

43-23972124

Thrown a day off by life: a gentleman's head after the Tighten-Up Christmas do

Mexican Shepherd's pie
lager and wine

3-222772(-1)48

30 mins recline bike level 20

54 sec 250m rowing

Tighten Up Christmas do
13 st 3

1642,11,65139

6:30 am morning Bikram with Shona Langridge

banana
spring onion omelette in crusty bread

cider and wine
13 st 1

1734886549

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 30kg incline press machine
3 x 10 35kg bench machine

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

30 20kg abdominal crunch machine
3 x 10 40kg lats pulldown close grip
3 x 10 20kg shoulder press machine

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs

2 apples
chorizo hash with baked beans

lager and wine
13 st 1

3464,10,8437,10

30 mins recline bike level 20

53.3 sec 250m rowing machine

tortilla and banana
prawns, broccoli carrots and noodles

wine
13 st 3

32142,10,93248

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 910kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 scrunches (machine elevated on bench)

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

chicken, veg and rice
spanish omelette and assorted antipasto

lager and wine
13 st 3

61622,10,54328

Another day off after getting Ben to his rugby early in the morning

bacon sarnie

chicken and veg casserole with rice

lager and wine

13 st 6

6261887436,10

Thrown a day off by life.

Korean food at Yami in New Malden
Plenty booze

4050797444,10

30 mins recline bike level 20

sub 1 minute 250m rowing machine

Chicken, kale and mushrooms with chips
Lager and wine
13 st 4

206498564,10

6:30 am morning Bikram with Shona Langridge

veg soup with a sweetcorn quesadilla
lager
13 st 2

3-294964259

3 x 10 12.5kg cable crossovers (much harder on one leg)
3 x 10 40kg bench press
3 x 10 30kg incline press 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 close grip
3 x 10 25kg shoulder press machine
3 x 10 elevated, weighted scrunches

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs
failed standing jump after

risotto wrap and Clementine
duck, sweetcorn and black bean enchilladas
wine

13 st 3

41436984177

30 mins recline bike level 20

sub 1 minute 250m rowing machine

2 clementines
duck, parsnip and kale risotto

wine
13 st 4

01455983067

3 x 10 30kg leg extension
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine
3 x 10 35kg leg adductor machine

3 x 10 150kg leg press
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pushdowns
3 x 10 ez-bar preacher curls 7.5kg on each end of metal bar

10 60cm box jump ups, alternate legs
followed by failed standing jump

banana and a Clementine
roast duck in chilli jam sauce with colcannon
lager and wine
13 st 0

6?347,11,81359

Couldn't summon the willpower to get to the gym before Ben's rugby game yesterday and, as it was home at the club and I had a drink, I couldn't make it up later. The Colts beat Battersea Ironsides 36-29.

Lager
Parsnip, courgette and chorizo pasta
cheese

13 st 6

8?645,11,54329

8:30 am 60 minutes Bikram with Shona Langridge

Brazilian inspired stew with chips

lager and wine
13 st 8 (6 more than yesterday)

2-4855865238

30 mins recline bike level 20

beef, sweet potato and kale Thai red curry with noodles

lager and wine
13 st 2

63775965159

6:30 am morning Bikram with Shona Langridge

beef, sweet spuds and peas in a sauce of my own devising.
wine
13 st 6

?3634,10,632,11

When I bowled up at the gym yesterday I found I had forgotten to bring a t-shirt, thus - and I was prebooked for a crafty pint after work - thrown a day off by life.

Also forgot to weigh myself this morning

lager
tuna and sweetcorn pasta

46914,10,7526,11

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 35kg press 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 close grip
3 x 10 25kg shoulder press machine
15 l 15 r one leg scrunches

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs

lentil, egg and aubergine curry wrap
olive, pepper, tomato and cheese omelette with chips

wine
13 st 4

66?15,10,9526,11

30 mins recline bike level 20

beef, fried onion, red pepper and horseradish roll
lentil, egg and aubergine curry

lager and wine
13 st 6

62613,10,83379

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
15 l 15 r one leg scrunches

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

prawn, egg and pea fried rice
lager and wine
13 st 6

??8-15,10,7333,10

ran round Roath Park

bacon sarnie
chicken biryani at the Duchess of Delhi
porter, lager and wine

no scales on tour

?4446993459

3 x 10 12.5kg cable crossovers

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

3 x 10 30k
3 x 10 40kg lats pulldown close grip
3 x 10 35kg press machine

3 x 10 scrunches (machine elevated on bench)
3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

no scales food or booze diary on tour

54517,10,73519

6:30 am morning Bikram with Shona Langridge

Guy Fieri inspired Chicago Italian beef sandwich with cheesy fries
wine
13 st 5

53646895337

30 mins recline bike level 20

sub 1 minute 250m rowing machine

apple
pasta and veg bake
lager and wine
13 st 5

51?36,7,11,5446

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 scrunches (machine elevated on bench)

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg ez-bar preacher curls
10 60cm box jump ups, alternate legs

apple and pear
cod chowder with garlic and parsley flat bread.

lager and wine
13 st 5

55?54993348

30 mins recline bike level 20

sub 1 minute 250m rowing machine

pears
fried chicken, spuds and chickpeas over salad leaves
lager and wine
13 st 5

43667,10,74369

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

3 x 10 30kg incline bench machine
3 x 10 scrunches (machine elevated on bench)
3 x 10 40kg lats pulldown close grip

3 x 10 35kg press machine
3 x 10 30kg flies machine
3 x 10 25kg shoulder press machine

3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/ kettlebell press
10 60cm box jump ups, alternate legs

bacon and salad wrap
chicken. leek and chick pea curry with naan

lager and wine
13 st 4

3353588418,10

8:30 am 60 minutes Bikram with Inna Vassina

hunters chicken with pasta
lager and wine
13 st 3

?6747,12,8646,10

30 mins recline bike level 20

BLT and veg soup
lager and wine

forgot to weigh myself (wild and crazy guy that I am)

25047,12,76436

6:30 am morning Bikram with Eugene Sabala

pork and bean burger with chips and guacamole
lager and wine

13 st 2

831?7,12,76436

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 scrunches (machine elevated on bench)

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 ez 20kg barbell curls

quesadilla and rice cake
beef and cabbage noodles

wine
13 st 8

653?7884368

30 mins recline bike level 20

sub 1 minute 250m rowing machine

pulled pork, refried beans, sweetcorn and avocado wrap
beef and cabbage red Thai curry with rice

wine
13 st 6

53363,10,54575

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

10 15kg pulley
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

3 x 10 50kg assist pull ups
3 x 10 25kg shoulder press machine
30 scrunches (machine elevated on bench)

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

black pudding and red pepper baguette
special fried rice

lager and wine
13 st 5

53-107,10,54677

30 mins recline bike level 20

sub 1 minute 250m rowing machine

veg soup with an egg mayo roll
lager and wine

13 st 5

?1-346,10,84488

Hot yoga at Elite Fitness in Cardiff with Jiva.
chilli, rice, wedges
apple pie custard

wine
no scales on tour

?2346,10,84488

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 ez 20kg barbell curls

Chinese food, lager and wine with any luck
no scales on tour

52-239,10,7556,10

6:30 am morning Bikram with Shona Langridge

KFC Zinger burger
beef and cabbage red Thai curry with rice
fruit

wine
13 st 5

50074,10,87575

30 mins recline bike level 20

sub 2 minute 500m rowing machine

apple and clementines
lamb chops, bubble 'n squeak, mushroom

wine
13 st 5

40169,10,7556,10

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 30kg incline bench 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 close grip
3 x 10 25kg shoulder press machine
15l, 15r scrunchies

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box step ups, alternate legs

apple and two Clementines
Rhone wine dinner at the Charles Holden

lager and wine
13 st 4

45-53598477?

30 mins recline bike level 20

orange and apple
pork scratchings
salmon hash with a poached egg

lager and wine
13 st 4

55-428,11,77368

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 scrunchies (machine elevated on bench)

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 10kg l/r straight handle triceps pulldowns
3 x 10 ez bar preacher curls 5g each end of metal bar
10 60cm box step ups, alternate legs

cheese roll
lamb, carrot and cabbage stew with crusty bread

lager and wine
13 st 5

55-414,12,65788

8:30 am 60 minutes Bikram with Shona Langridge

cheese and JC's pickle roll
lamb, carrot and cabbage stew with crusty bread

lager and wine
13 st 5

75-677,10,5566,10

30 mins recline bike level 20

orange
jerk salmon with savoury veg rice

lager and wine
13 st 7

51-234985477

6:30 am morning Bikram with Sharka Komurkova

Sainsbury's Meat Feast Sub
sausages and colcannon

lager and wine
13 st 5

74646876779

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

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

3 x 10 25kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunchies (machine elevated on bench)

3 x 10 20kg kettlebell shrugs
3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

sausage, cauli and kale pasta bake
wine

13 st 7 (though when I woke in the night and went to the bathroom it said 12 st 12.)

5502,10,85588

30 mins recline bike level 20

orange
sausage in crusty bread with cauliflower cheese

wine
13 st 5

78074?84558

Played hookey in the afternoon at the movies with Ben who had an inset day, caught up back in the office, then went along to - and won - the Antelope pub quiz; thus thrown a day off by life.

Greek inspired cauli, chicken and olive casserole with crunchy bread
lager and wine
13 st 7

75172?776,10,7

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

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

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

butternut squash fritters
roast beef Sunday lunch
chicken, tomato and kale pasta

lager and wine
13 st 7

4?368?87669

8:30 am 60 minutes Bikram with Inna Vassina

red Thai squash, kale and chicken curry
2 pears
lager and wine
13 st 4

7?1558967?5

30 mins recline bike level 20

sub 2 minute 500m rowing machine
(shoulder fixed at last)

apple and banana
chicken and kimchi fried rice

lager and wine
13 st 7

8552877766

6:30 am morning Bikram with Shona Langridge

tuna and cucumber roll
chorizo and radicchio pasta

cider and wine
13 st 8

96236,10,87485

First day off for a month as watching England U17 at lunchtime was more tempting than the gym, then after work, I debriefed in the Merton Apprentice.

veg soup and an egg, olive and dried tom salad roll.
cider and wine
13 st 9

75-236,11,89565

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

3 x 10 25kg incline bench machine
3 x 10 12.5kg cable crossovers
3 x 10 30kg bench

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine

3 x 10 20kg kettlebell shrugs
3 x 10 15kg military press

working towards pistol squats

apple and banana
fish pie and kimchi

cider and wine
13 st 7

7424799544

30 mins recline bike level 20

sub 1:30 375m rowing machine
three quarters of my usual 500m as I am coming back from hurting my shoulder on 23 September.

apple and banana
corned beef, black bean and veg chilli on a naan
lager and wine
13 st 7

68368969778

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
15 left, 15 right one leg scrunchies

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls

3 x 10 ez bar preacher curls 10kg each end of metal bar
working towards pistol squats

smoked mackerel, leek and radicchio rissotto
lager and wine
13 st 6

65266988778

8:30 am 60 minutes Bikram with Sharka Komurkova

corned beef hash and a fried egg
lager and wine
13 st 6

65266988778

6:30 am 60 minutes Bikram with Raj Sharma

smoked haddock, cauli and radicchio gratin with crusty bread
lager and wine
13 st 6

3543879987

30 mins recline bike level 20

sub 1 minute 250m rowing machine
Half my usual 500m as I am coming back from hurting my shoulder on 23 September.

keema peas, corn, cape gooseberry with a naan and onion bhaji.
cider and wine
13 st 3

73246998884

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

3 x 10 12kg rolling kettlebell shrugs (shoulders rotating in opposite circles)
3 x 10 4kg l/r kettlebell bottoms-up press
10 60cm box step ups, alternate legs

sweet potato, kale and salmon colcannon
wine
13 st 7

63......

30 mins recline bike level 20

sub 1 minute 250m rowing machine
Half my usual 500m as I am coming back from hurting my shoulder on 23 September.

mushroom, bacon, kale and pea rissotto
wine
13 st 6

84?448976?8

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg barbell curls
10 60cm box step ups, alternate legs

bacon mushrooms and kale in a white sauce with pasta
cider and wine

13 st 8

90-138,10,9684

30 mins recline bike level 20

feijoada, rice and kale
lager and wine
13 st 9

78455,10,7877?

20 mins bike, balance ball, squats curls and presses behind neck with John followed by chilling in the spa.

Oktoberfest and can't remember what I ate

13 st 7

75536?76687

3 x 10 12.5kg cable crossovers
3 x 10 25kg incline bench machine
3 x 10 30kg bench press 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 close grip
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell shoulder press
3 x 10 12kg rolling kettlebell shrugs
tried shoulders going in opposite circles

10 60cm box step ups, alternate legs

chicken dhansak, sag aloo, pulao rice
lager and wine
13 st 7

35438,11,87789

6:30 am morning Bikram with Shona Langridge

keema peas, corn, cape gooseberry and rice
cider and wine
13 st 3

54459797958

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 10kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

15 left leg, 15 right leg scrunchies
10 60cm box step ups, alternate legs

jerk chicken, rice 'n peas
cider and wine
13 st 5

78?0799758

30 mins recline bike level 20

quesadilla
lamb, green bean and squash Thai red curry with rice

lager and wine
13 st 7

563-26,10,9955,10

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg bench press 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 close grip handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 4kg l/r kettlebell shoulder press
3 x 10 8kg l/r kettlebell bottoms-up press

pork burritos
wine
13 st 5

7?-107,11,9647

30 mins recline bike level 20
bacon roll
cream of celery soup with an egg, olive and sundried tomato roll
lager and wine
13 st 7 (on the home scales which I frankly don't believe any more)

1?-107,13,6?677

Hot yoga at Elite Fitness in Cardiff. The instructor was called Jiva. It was some sort of Vinyasa flow style.

pancakes
penne and ragout
stout and wine
13 st 1 (in Nuffield when I got back to London)

?4-708,11,6,10,758

legs and arms then off early doors down the M4

54549,11,88678

6:30 am morning Bikram with Shona Langridge

Ploughman's sub
chickpea and cabbage curry with chips

lager and wine
13 st 5

3473?,11,99746

30 mins recline bike level 20
resting shoulder; last day I hope

Sainsbury triple classic sarnie pack
turkey, squash and green bean red Thai curry with rice

perry and wine
13 st 3

64829,10,11,12,555

30 mins recline bike level 20
resting shoulder
3 x 10 scrunchies (machine elevated on bench)

2 bananas
Turkish meal at the Istanbul Meze Mangal with Jane and Ben for his birthday

lager and wine
13 st 6

76?15,12,12,12,549

30 mins recline bike level 20
resting shoulder

10 scrunchies
2 bananas

cream of celery and squash soup with turkey, tomato, mayo and JC's relish in crusty bread

lager and wine
13 st 7

56549,12,10,11,458

30 mins recline bike level 20
resting shoulder

turkey roast dinner
lager and wine

13 st 5

42365,10,8,10,357

30 mins recline bike level 20
resting shoulder

bacon and green bean oriental noodle soup
lager and wine
13 st 4

44154,12,79477

30 mins recline bike level 20
resting shoulder

bacon and squash risotto with crunchy bread
lager and wine
13 st 4

25654,11,11,8469

30 mins recline bike level 20
resting shoulder

bacon and fish pie with crusty bread
cider and wine

13 st 2

75956,10,9,12,767

30 mins recline bike level 20

sub 2 minute 500m rowing machine

no hanging as left shoulder still hurting

chinese pork and spring onions with egg, pea and mushroom fried rice
wine
13 st 7

71?56,10,10,11,344

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 15kg barbell curls
3 x 10 8kg simultaneous l/r dumbbell curls

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs
protecting left shoulder throughout

orange
bacon, egg, chips, mushrooms, black pudding and toms

wine
13 st 7

53?53,10,10,?665

30 mins recline bike level 20

sausages, mash, pea and onion gravy
lager and wine
13 st 5

63?55,11,10,7546

Just festered all day yesterday on the couch watching telly and drinking wine. Very unlike me as a rule.

duck and cucumber in a bechamel sauce with pasta
wine
13 st 6

?4635,11,8937?

8:30 am 60 minutes Bikram with Marylou McDonnell

roast duck and spud dinner
cider and wine
no scales.

64625,10,79764

My right glute is fine now, but I tweaked my left shoulder bench pressing.

15 left, 15 right one leg scrunchies

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

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 25kg shoulder press machine
3 x 10 5kg l/r vertical dumbell shoulder press
3 x 10 16kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

frittata in crunchy bread
duck and broccoli in oyster sauce with pea and egg fried rice

lager and wine
13 st 6

36783,11,98745

6:30 am morning Bikram with Eugene Sabala

veg soup with an omelette in crusty bread
wine
13 st 3

66555,10,12,10435

30 mins recline bike level 20
supported hang spine decompression
sub 2 minute 500m rowing machine

quesadilla
banana
broccoli, cheese and olive omelette with beans and crusty bread
lager and wine

13 st 6

2644398,11,456

back rather than legs as my right glute seems to be strained

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

3 x 10 40kg pulley
30 20kg abdominal crunch machine
3 x 10 16kg kettlebell overhead triceps extension

3 x 10 20kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar (full ROM)

supported hang spine decompression

orange and banana
corned beef, kale and tomato pasta
wine

13 st 2 (6 lbs less than yeterday, yeh right)

81420889756

30 mins recline bike level 20
supported hanging and swinging
sub 2 minute 500m rowing machine

corned beef hash and fried egg with brown sauce
lager and wine
13 st 8

832634,11,96557

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 30kg pecs 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 close grip handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step up jump off with hang, alternate legs

cheese burger
bacon and kale rissotto

lager and wine
13 st 8 (which I frankly don't believe)
Update: I am 12 st 5 on the scales at the gym. I don't believe that either.

737318,10,8446

8am Bikram with Sharka Komurkova

cod and sweetcorn chowder with crusty bread
cider and wine
13 st 7

67534,10,99966

30 mins recline bike level 20
pathetic hanging and swinging
sub 2 minute 500m rowing machine

Cape gooseberries
tuna and broccoli pasta bake
banana

lager and wine
13 st 6

56554,11,99767

6:30 am morning Bikram with Eugene Sabala

Thai influenced tuna and veg biryani
lager and wine
13 st 5

53783,11,10,12,847

3 x 10 scrunchies (machine elevated on bench)
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls
10 60cm box jump ups, alternate legs

apple
veg soup and garlic bread

wine
13 st 5

21?8099,12,?36

30 mins recline bike level 20

broccoli and chicken wrap
beef and bean wrap

cider and wine
13 st 2

47?5-1,11,11,11,746

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press

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

3 x 10 40kg lats pulldown close grip handle
3 x 10 30kg incline bench machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

15 left, 15 right one leg scrunchies

10 60cm box jump ups, alternate legs

chicken and avocado quesadilla
BBQ chicken and broccoli with a baguette
wine

13 st 4

4?440,11,11,9558

30 mins recline bike level 20

garlic bread and bolognaise
lager and wine
13 st 4

4?271,11,8,11,788

8am Bikram with Susie Skinner from Australia

pulled pork and runner bean red Thai curry with rice

lager and wine
13 st 4

72272,11,10,9556

15 left. 15 right one leg scrunchies
3 x 10 20kg goblet swam[ box squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 10kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

10 60cm box step ups, alternate legs
a bit of fixed firm work

apple
pulled pork hash with HP sauce and a fried egg

lager and wine
13 st 7

45363,11,12,11,855

6:30 am morning Bikram with Sharka Komurkova

seafood and green bean pasta with a tomato, onion, chilli and herb sauce
wine
13 st 4

64340,11,10,9845

30 mins recline bike level 20
hanging: 1 minute 10 kg assist
sub 2 minute 500m rowing machine

banana
carrot and coriander soup with a frittata, egg, moyo and olive baguette

wine and lager
13 st 6

42050,10,10,13,937

3 x 10 scrunchies (machine elevated on bench)
3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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 close grip handle
3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

various hangs
10 swamp box jumps

apple
corned beef, baked bean, lentil and mixed veg chilli with rice

wine
13 st 4

62410,2,10,12,10,665

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

banana
veg and cheese frittata with beans and bread

lager and wine
13 st 6

504538,10,9775

Didn't get to the gym before Ben's rugby so thrown a day off by life as I had to server up burgers after

corned beef hash
wine and lager

?2261,11,10,10,7??

8am Bikram with Sharka Komurkova

roast beef dinner
lager and wine
forgot to weigh myself

42065,10,10,975

30 scrunchies
3 x 10 20kg, 40cm goblet box squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 25kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar

10 60cm box step ups, alternate legs
(jump up and off to swing on pull up bar)

red Thai veg and lamb curry with rice
tuna and sweetcorn with rice
apples

wine
13 st 4

2186,9,13,11,-?5

6:30 am morning Bikram with Shona Langridge

baked sweet potato with tuna and sweetcorn topped with a veggie ragu and cheese
wine
13 st 2

60445,9,13,11,666

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

red Thai veg and lamb curry with rice
wine
13 st 5

64?45,11,12,11,765

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

3 x 10 40kg lats pulldown close grip handle
3 x 10 30kg upper back machine
3 x 10 25kg shoulder press machine

10 55kg, 2 x 40kg t-bar row
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 scrunchies (machine elevated on bench)
10 alternate leg 60cm box step ups, followed by hang and drop.

Irish stew with sweet potato rather than spuds
crusty cheese bread

stout and wine
13 st 6

51?64,11,?,13,10,53

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
250m rowing machine

chips, bacon and chick peas
lamb and med veg casserole with a bread roll

wine
13 st 5

54575,10,?,10,865

30 scrunchies (machine elevated on bench)
3 x 10 20kg, 40cm goblet box squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg, triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

BLT
veg soup and bread rolls

lager and wine
13 st 5

?4284,9?,11,10,74

I had booked yoga at elite fitness but it was cancelled due to building work, so I was thrown a day off by life in Cardiff.

?1074,10,11,11,964

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
sub 2 minute 500m rowing machine

no weight, booze nor food diary on tour

70396,12,9,11,35

6:30 am morning Bikram with Shona Langridge

pear, grape and lemon juice
bacon, coriander and sriracha mayo roll
grapes
chicken, squash, chickpea and tomato curry with chips

lager and wine
13 st 7

70172,10,10,12,?65

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 40kg lats pulldown close grip handle

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

3 x 10 10kg cable crossovers (different machine)
3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
10 60cm box step ups, alternate legs

chicken, colcannon and gravy
wine
13 st 7

511758,10,13,?35

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
sub 2 minute 500m rowing machine

pear
chicken and rice
squash and carrot ginger soup with a chicken and bacon roll

lager
13 st 5

41245,12,11,12,?52

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

30 scrunchies (machine elevated on bench)
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg, triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

chicken, spinach and squash curry with rice
lager and wine
13 st 4

53363,11,8,11,625

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
sub 2 minute 500m rowing machine

corned beef hash in a bowl
veg and rice casserole
lager and wine
13 st 5

434469,10,11,714

8am Bikram with Sharka Komurkova

cheeseburger
corned beef hash

lager and wine
13 st 4

40250,10,11,11,642

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

3 x 10 40kg lats pulldown close grip handle
10 20kg pulley
10 25kg pulley
10 30kg pulley

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 scrunchies (machine elevated on bench)

apple
chick pea and pork casserole with rice
lager and wine
13 st 4

424-328,11,12,325

6:30 am morning Bikram with Shona Langridge

lemon and melon juice
pork and salsa burger with chips and salad
lager and wine
13 st 4

41234,12,11,12,533

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
sub 2 minute 500m rowing machine

veg dhansak and rice
lager and wine
13 st 4

61?349,11,13,863

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs
3 x 10 35kg, triceps cable pulldowns
3 x 10 10kg l/r dumbbell triceps extension

3 x 10 20kg curl machine
3 x 10 50kg triceps machine

apple
quesadilla
dhal

wine
13 st 6

64?-14,11,11,11,572

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
200m rowing machine

apple
quesadilla
Thai beef and bean curry with rice

lager and wine
13 st 6

8?23098,11,633

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

3 x 10 40kg lats pulldown close grip handle
10 25kg, 30kg, 35kg upper back machine

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 8kg l/r kettlebell 10 30kg,10 30kg, bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

salmon and french bean red Thai curry with rice
lager
13 st 8

4?215,12,9,10,852

8am Bikram with Sharka Komurkova

all day breakfast
lager and wine
13 st 4

30-3-1,1,11,10,10,753

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

500m rowing machine under 2 mins

Carrot and coconut soup with an egg and olive salad roll
Lager and wine
13 st 3

4-3?0?99,10,753

6:30 am morning Bikram with Shona Langridge

coq au vin with cheese and herb dumplings
cider
wine
13 st 4

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

3 x 10 150kg leg press
3 x 10 40kg leg extension

3 x 10 20kg curl machine
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs

battered fish with veg fried rice
cheese cake
wine

13 st 1

41?2?11,10,12,536

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

500m rowing machine
 (gonna dial it in sub 2 minutes pace while I get my act back together)

prawn cocktail
chicken cordon bleu with chips and peas
cheese cake

wine
13 st 4

30?0?9,13,11,633

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

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

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 40kg lats pulldown

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs
10 60cm box step ups, alternate legs

coq au vin and bread roll
lager and wine
13 st 3

30-124,11,11,10,672

Raj Sharma Bikram Yoga with Music 60 minutes-Off Peak, 9:30 am
Ben came too

quesadilla
penne bolognese

lager and wine
13 xt 3

410-35,11,13,10,63?

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

penne bolognese
lager
13 st 4

?20-249,13,9872

nothing to  report

-2?323,11,14,11,??3

6:30 am morning Bikram with Shona Langridge

apple, carrot, coconut and pineapple juice
hunters chicken casserole with rice

wine
12 st 12

41063,10,14,?5?3

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 10kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs

sweetcorn and spud chowder with a sausage and giardiniera roll
cider and wine
13 st 4

-22??81,13,????-1

10 am Bikram at Wimbledon, class taken by Raj and Ben came along

quesadilla
beef hash
wine
12 st 12

01?74,10,??70

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

bolognaise
lager and wine
13 st 0

61186,10,10,8,10,?3

A rare day off.

13 st 6
lager and wine

43264,11,12,87?

8am Bikram with Sharka Komurkova

Thai green curry
lager
13 st 4

11281,12,14,8,10,?

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

3 x 10 40kg lats pulldown

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

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

cheese burger and chips
lager and wine
13 st 1

2282?,13,8723

6:30 am morning Bikram with Shona Langridge

cream of veg soup and chicken, leaf and sriracha mayo roll
wine
13 st 2

12186?,13,8733

30 mins recline bike level 20

hanging: 1 minute, 15kg assist
actually it was more than a minute as the timer was muted.

apple
cream of veg soup and bacon salad roll
Guinness and wine
13 st 1

34186?,12,8632

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
10 30kg, 10 40kg, 10 50kg triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

apple
mushroom and chicken in plum sauce
more plums

cider, lager and wine
13 st 3

55184?,10,9632

30 mins recline bike level 20

chowder plus a tomato and bacon wrap
wine
13 st 5

5243?,12,11,633

Raj Sharma Bikram Yoga with Music 60 minutes-Off Peak, 9:30 am

sausage and veg casserole with new spuds
Guinness and wine
13 st 5

5?093?,15,11,731

8am Bikram with Sharka Komurkova

burgers, bacon and sausage in buns
Guinness and wine
13 st 5

62049,8,14,773

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

3 x 10 40kg lats pulldown

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 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

tuna burrito
lager and wine
13 st 6

42049,8,14,773

6:30 am morning Bikram with Shona Langridge

sausage and bacon pasta with a tuna and sweetcorn roll

cider and wine
13 st 4

2-2?86,11,14,673

30 mins recline bike level 20

hanging: 1 minute, 20kg assist

500m row

sweetcorn and feta omelette with potato ragout and a salad pickle roll

cider and wine
13 st 2

54?676,10,12,753?

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
10 30kg, 10 40kg, 10 50kg triceps cable pulldowns

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs

potato ragout with an egg and olive salad roll
wine

13 st 5

612798,12,8741

30 mins recline bike level 20

hanging: 30s

tempura veg and Singapore noodles at Noodle Foodle

lager and wine
13 st 6

634678,13,964-2

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

3 x 10 40kg lats pulldown

10 30kg pulley
10 35kg pulley
10 40kg pulley

3 x 10 30kg back exercise machine

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

chinese leftovers and rice
Guinness and wine
13 st 6

11-1778,14,9,55-1

10 am hot slow Vinyasa Yoga at Elite Fitness Cardiff
Teacher was a sub and I didn't catch her name

mushroom, spinach, ricotta and pork pasta in a tomato sauce
wine and stout
13 st 1 on the gym scales when I got back to London

?3-1778,14,9,55-1

30 mins recline bike
first quarter of an hour level 19, second level 20

hanging: 1 minute, 25kg assist

level 20 all the way and 20kg assist next time

peach and a banana

Chinese take away with wine planned for Bronwydd
no scales on tour

330889,15,10,35-3

6:30 am morning Bikram with Shona Langridge

arancini in a tomato and courgette sauce with a chicken bap
my fried rice ball technique needs work

cider and wine
13 st 3

4-1-1679,15,10,47-2

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

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

3 x 10 20kg barbell curls
3 x 10 8kg simultaneous l/r dumbbell curls

10 swamp box jumps

banana and pear
broad beans and chorizo, spanish tortilla, chicken roll etc
cider and wine
13 st 4

231468,15,935-1

30 mins recline bike level 19

hanging: 1 minute, 25kg assist

2 peaches and a banana

various home made tapas
cider and wine
13 st 2

523468,15,935-1

6:30 am Bikram Yoga 60 minutes with Katie Sole at Hot Yoga Wimbledon

Dip & Flip Chicken burger and chips after Spiderman Homecoming.

wine
13 st 5

72178,11,12,844-2

3 x 10 30kg bench machine
3 x 10 30kg incline bench machine
3 x 10 30kg pecs 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

burger
quesadilla

Guinness and wine
13 st 7

50-129,10,12,96?-1

30 mins recline bike level 18

hanging

sausage and bacon pasta
guinness and wine

13 st 5

50-157,11,14,8751

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

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension

3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
3 x 10 20kg barbell curls
2 x 10 10kg, 10 8kg simultaneous l/r dumbbell curls

10 swamp box jumps

2 apples
sorta Thai enchiladas of my own design

Guiness and wine
13 st 5

4-129?12,13,883-2

6:30 am morning Bikram with Shona Langridge

enchiladas
cider and wine

13 st 4

6016?10,13,11,74-2

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press

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

3 x 10 30kg incline bench machine
3 x 10 back exercise machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

apple
Chicken-and-Collards Pilau

cider and wine
13 st 6

40181,12,14,974-2

30 mins recline bike level 18

Charles Holden Kiwi wine and meal evening

13 st 4

42093,10,14,684-3

6:30 am Bikram Yoga 60 minutes with Eugene Sabala at Hot Yoga Wimbledon

cider with pork scratchings
chicken and veg green thai curry with rice
bacon roll
lager and wine

13 st 4

?1-344?,12,874-3

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

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pullovers

3 x 10 10kg l/r concentration curls
3 x 10 20kg barbell curls
2 x 15 (left then right) abdominal scrunchies

3 x 10 20kg curl machine
10 60cm box step up/jump off, alternate legs

chicken and squash risotto

Guinness and wine
forgot to weigh myself this morning

4-50212,14,9470

30 mins recline bike level 18

quesadilla
Guinness and wine
13 st 4

3-2-343,12,14,9470

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

one arm supported hangs

apple
chicken, broad bean and tomato risotto

Guinness and wine
13 st 3

3?-383,10,13,700

6:30 am morning Bikram with Shona Langridge

asparagus, pea, mushroom, red pepper, cheese and chip frittata

lager and wine
13 st 3

30242,11,15,9721

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

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pullovers

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

10 swamp box jumps

apple
veg dhansak and bread roll

Guinness and wine
13 st 3

32032,11,16,?27-1

30 mins recline bike level 18

hanging

apple
shakshuka and bread

Guinness and wine

13 st 3

72041,11,15,7530

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step up/jump off, alternate legs

bacon, egg and veg fried rice
lager and wine
13 st 7

8?063,12,14,842-1

Had a second day off in a row after deciding a nap was a better option than the gym after John left.

9?065,12,12,964-1

A day off as John was up in the smoke.

13 st 9

?-2074,11,14,885-1

30 mins recline bike level 18

hanging

no scales, food of booze diary as John is up and I am queuing this post on Friday.

60-172?13,10,10,3-1

6:30 am morning Bikram with Shona Langridge

sausage bap, saute spuds and baked beans
wine
13 st 6

80-134,11,12,10,10,3-1

30 mins recline bike level 18

hanging

apple and orange
green Thai sausage, spud and green bean curry with rice
lager and wine

13 st 8

61-136,11,13,9,10,0-2

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg triceps pushdowns

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 10kg l/r dumbbell preacher curls

10 60cm box step up/jump off, alternate legs

apple and orange
penne bolognaise
wine and stout

13 st 6

3-2-116,11,?7810

Bikram Yoga 60 minutes with Kee Chan

apple and orange
Mexican food at Wahaca
wine and beer
13 st 3

7-2-213,11,?9631

30 mins recline bike level 18

hanging

beef and veg stew with bread roll
Guinness and wine

13 st 7

7-2-213,11,?9631

8am Bikram with Sharka Komurkova

sausage bap
sausage and bacon casserole

Guinness and wine
13 st 7 (though less than 13 by the gym scales)

3-2-414,10,11,8532

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

10 swamp box jumps

banana and apricots
lamb and veg green Thai curry with noodles

Guinness and wine
13 st 3

6-1-126,10,14,8542

6:30 am morning Bikram with Shona Langridge

lamb and veg green Thai curry with rice
wine
13 st 6

?-2-1-13,13,12,10,664

30 mins recline bike level 17

hanging

banana and two apricots
marinaded tofu in tomato sauce with Spanish omelette
wine

forgot to weigh myself this morning

3-1-313,10,12,11,741

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 25kg abdominal crunch machine

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

3 x 10 14g l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 3.75kg each end of metal bar

10 60cm box step ups, alternate legs

banana and two apricots
Irish stew
wine

13 st 3

6-10-21,10,13,8743

6:30 am Bikram Yoga 60 minutes with Eugene Sabala at Hot Yoga Wimbledon

burger
sausage bolognaise and pasta
lager and wine
13 st 6

7-10059,15,10,682

30 mins recline bike level 17

hanging

bacon and veg fried rice

GUinness and wine
13 st 7

5-32-2-310,14,10,653

8:00 am morning Bikram with Shona Langridge

coconut water with pineapple
shakshuka and crusty bread

Guinness and wine
13 st 5 though I am under 13 stone on the scales in the gym

4-11019,12,10,653

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

pulled pork, slaw and chips
wine
13 st 4

4-32-42,11,14,8750

6:30 am morning Bikram with Shona Langridge

apple juice
bacon, black pudding, mushrooms, beans, hash browns and toast

wine
13 st 4

5-10-468,15,10,853

30 mins recline bike level 17

hanging

orange
jerk pork, chips and 'slaw

Guinness and wine
13 st 5

3-11-549,14,10,851

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

30 25kg abdominal crunch machine
3 x 10 40kg leg extension

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

3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 14g l/r dumbbell preacher curls

10 60cm box step ups, alternate legs

2 apples
veg pattie
Spanish omelette with salmon and green beans in tomato sauce

Entire stout and wine
13 st 3

3-20-149,14,10,853

6:30 am Bikram Yoga 60 minutes with Eugene Sabala at Hot Yoga Wimbledon

spanish omelette with salmon in tomato sauce
lager and wine

13 st 3

9?1-249,14,11,856

30 mins recline bike level 16

hanging

sausage dhansak with rice

Guinness and wine
13 st 9

???-239,11,976?

10 am hot yoga at Elite Fitness Cardiff with Scarlett O'Connor.

beef and veg stew with French loaf
lager and wine

no scales on tour

?-3-3-14,10,11,9,12,8?

3 x 10 40kg bench machine
3 x 10 35kg incline bench machine
3 x 10 40kg pecs 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

no scales, booze or food diary on tour

8-42048,11,11,77?

6:30 am morning Bikram with Shona Langridge

Chicken and green bean Thai curry with noodles
Guinness and wine
13 st 8

9-60?18,11,12,10,3?

30 mins recline bike level 16

60 second hang 20kg assistance

veg soup and burger
wine
13 st 9

8-2148,14,977?

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline bench machine
3 x 10 40kg bench 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

10 60cm box step ups, alternate legs
apple and orange
burger
chicken and spinach dhansak with rice

wine

13 st 8. Can the home scales be accurate if this is so much more than the gym yesterday?

0-5-1029,12,9752

10 mins recline bike level 16
telephone call from John
20 mins recline bike level 16

unassisted hanging

chicken casserole with spuds
no booze
forgot to weigh myself this morning
82.7kg lunchtime in the gym

6-42-109,10,9762

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

3 x 10 50kg triceps machine
30 25kg abdominal crunch machine
3 x 10 20kg curl machine

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

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 12kg l/r dumbbell preacher curls

unassisted hanging

bacon roll
Guinness and wine
13 st 6

6-6103,10,10,10,874

8am Bikram with Sharka Komurkova

salmon, courgette and green bean pasta bake
Guinness and wine
13 st 6

9-300?10,14,9,11,?0

30 mins recline bike level 16

10 60cm box step up/step off other side, alternate legs

salmon, potato, chorizo, kale
Guinness and wine
13 st 9

6,-12,5-1?9,14,9,11,0

6:30am Bikram with Sharka Komurkova

apple
bacon fried rice
stout and wine
13 st 6

2-53-2-38,10,11,9?3

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

30 20kg abdominal crunch 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 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

unassisted hanging from bar for time

apple
penne bols and garlic bread
wine
13 st 2

8-405-46,11,12,7?

30 mins recline bike level 15
last ten minutes level 16 which should be my default from now on

10 60cm box step ups, alternate legs

apple
Spanish omelette, beans and a chorizo salad roll

lager and wine
13 st 8

8-800-37,14,15,960

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

3 x 10 50kg triceps machine
30 25kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg curl machine

3 x 10 25kg triceps pushdowns
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 10kg l/r dumbbell curls

unassisted hanging
apple

bolognaise and bread roll
lager and wine
13 st 8

8-422-17,14,12,873

30 mins recline bike level 15

10 60cm box step ups, alternate legs

burgers
13 st 8

2-62116,12,9762

8am Bikram with Sharka Komurkova

ham and bubble
wine and Guiness
13 st 2

4-50-2-38,12,8873

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 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

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

30 20kg abdominal crunch machine
unassisted hanging from bar for time

ham and melon
chicken and chorizo jambalaya

wine
13 st 4

8-7-23?9,12,986

6:30am Bikram with Sharka Komurkova

lentil and egg curry
meat sub and tomato soup
lager and wine
13 st 8

8-503-107,13,12,7?4

30 mins recline bike level 15

10 60cm box step ups, alternate legs

cheese omelette and chips
wine
13 st 8

8-73-107,13,12,7?4

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell concentration curls
3 x 10 20kg barbell curls

bear crawl
one arm assisted hanging

veg soup with cheese and onion roll
wine
13 st 8

6-50127,15,13,554

30 mins recline bike level 15

10 swamp box jumps

apple and pear
corned beef hash with egg and brown sauce

lager and wine
13 st 6

8-10,0-1-19,13,11,844

3 x 10 35kg pecs
3 x 10 40kg bench machine
3 x 10 25kg incline bench 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

beef tomato and courgette pasta
Guinness and wine
13 st 8

4?0-248,11,9747

8am Bikram with Sharka Komurkova

forgot to eat

Guinness and wine

13 st 4

8-73-136,12,10,457

30 mins recline bike level 14
last ten minutes level 15 which should be my default from now on

10 swamp box jumps

banana

pork, apple and turnips braised in wine and mustard with potatoes

Guinness and wine
13 st 8

6-5?-201,12,9675

6:30am Bikram with Sharka Komurkova

pear and banana
chowder and cheese roll

cider and wine
13 st 6

9-62-538,12,11,?56

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 12kg l/r ez-bar dumbbell curls
3 x 10 20kg barbell curls

bear crawl
shoulder rehab assisted hanging

banana and pear
veg soup and bacon rolls
wine and Guinness
13 st 9

7-60-4,67,12,12?56

30 mins recline bike level 14

10 swamp box jumps

banana and pear
pasta with sausage sauce

wine
13 st 7

6-40-219,14,13,736

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 25kg incline bench 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

pear and banana
sausage, bubble, beans, bread roll

lager and wine
13 st 5

5-600-17,13,9?46

30 mins recline bike level 14

shoulder rehab hangs

veg kebab wraps
Guinness and wine
13 st 5

4-64-4-17,13,9?4 6

8am Bikram with Sharka Komurkova

salmon, sweet potato and corn wraps with a cheese sauce
lager and stout
13 st 4

8-610?7,13,9?4

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

3 x 10 55kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 12kg l/r ez-bar dumbbell curls

10 swamp box jumps

salmon and veg enchiladas
Guinness and wine
13 st 8

5-62015 20??10,956

6:30 am morning Bikram with Katie Sole (sub for Shona Langridge who has gone to Rishikesh for a month)

chilli, chips and avocado sauce
wine
13 st 5

6-1??899677

30 mins recline bike level 14

Fixed Firm Pose on an aerobics step

Mexican cottage pie; mashed sweet potato on a bed of chilli con carne
wine

13 st 6

61?-17,13,?555

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


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

3 x 10 50 kg assis hangs and pull ups
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

Australian wine dinner at the Charles Holden
13 st 6

61-4-3???456

Yin Yoga with Raj Sharma 11:45 at Wimbledon.

It integrates the Taoist meridian and acupuncture theories of China with the yogic and tantric theories of India doncha know.

chicken and veg soup with a tomato and cheese roll
wine

13 st 6

6-13-19??467

30 mins recline bike level 14

chicken noodle and veg soup
wine
13 st 5

5-51218,?,12,569

Didn't manage to escape from the International House of Pancakes that is Bronwydd Avenue so chalk up a day of rest.

?-6-1037,12,12,578

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 25kg incline bench machine
3 x 10 20kg shoulder press machine

3 x 10 4kg double kettlebell press
3 x 10 12.5kg cable crossovers
3 x 10 24kg kettlebell shrugs
3 x 10 10kg dumbell flies

ploughman's roll
Chinese take away

No scales or booze diary on tour

5-514-16,11,12,578

6:30 am morning Bikram with Shona Langridge

veg samosa
steak, peas and mushrooms

cider and wine
13 st 5

8-10,1147,13,13,?64

30 mins recline bike level 14

hangs with 25kg assistance
(rehabbing shoulder)

lettuce soup and tuna mayo baguette
wine

13 st 8

8-7?-535,10,11,748

3 x 10 150kg leg press
3 x 10 40kg leg extension
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdown

3 x 10 10kg l/r dumbbell curls
3 x 10 ez-bar 20kg cable curls

30 20kg abdominal crunch machine
3 X 10 one arm overhead dumbbell squats

Mild and wine
Irish stew

13 st 8

7-5?-21,11,11,?449

6:30 am Bikram Yoga 60 minutes with Eugene Sabala

veg soup with egg mayo, chorizo and lettuce rolls
lager and wine
13 st 7

7??-338,11,11,64?

30 mins recline bike level 14

10 swamp box jumps

apple, pear, orange and carrot juice
barbecue and 'slaw rolls

stout
13 st 7

4?1-309,11,10,758

John was up staying with me, said he would go for a run, but woke too late.

This thrown a day off by life.

?-8-1-428,11,864,11

3 x 10 40 kg bench press

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

3 x 10 pull ups 35kg support wide arms, pronated grip for shoulder rehab
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs
3 x 10 12.5kg cable crossovers

2 x 15 (left then right) abdominal scrunchies

veg frittata for lunch

queuing this up on Friday for automatic post on Saturday as John is up.

3-70-134,11,12,66?

6:30 am morning Bikram with Shona Langridge

bananas
wine
13 st 3

3-712168,11,4?8

30 mins recline bike level 14

10 swamp box jumps

apple and banana
veg frittata with baked beans

wine
13 st 3

4-6-5-206,11,11,37,11

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps cable pulldowns

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 10kg l/r ez-bar dumbbell curls

bear crawl
one arm hangs with 35kg assistance
(I need to stay at that while rehabbing my left shoulder)

lunchtime: last night's leftover pasta and an apple
veg soup and a beef and horseradish baton

Guinness and wine
13 st 4

8-6-5-206,11,11,37,11

30 mins recline bike level 13

10 swamp box jumps

apple
asparagus, cauli and beef pasta

Guinness and wine
13 st 9

9-6-1018,11,?34,12

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 25kg incline bench machine
3 x 10 20kg shoulder press machine

3 x 10 pull ups 50kg support wide arms, pronated grip for shoulder rehab
3 x 10 20kg incline bench - unloaded bar for rehab

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

3 x 10 40 kg bench press
3 x 10 12.5kg cable crossovers

toast
roast beef, spuds and cauli cheese

Guinness and wine
13 st 9

?-80-4487,10,45?

Chalk up a day of rest for the Bank Holiday weekend.

7-9-2-1358835?

10am Bikram with Raj Sharma

beef, rice, mushrooms and bread
wine

13 st 7

5-1-5-398,12,56,12

30 mins recline bike level 13

10 swamp box jumps

BLT
beef and veg burritos

Guinness and wine
13 st 5

8-9-2-1-229,11,12,57,11

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

3 x 10 20kg curl machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 12kg l/r ez-bar dumbbell curls
3 x 10 20kg barbell curls

bear crawl
3 x 10 50kg triceps machine
assisted one arm hangs

orange
Jamaican prawn pepper pot with Spanish omelette
Guinness and wine
13 st 8

9-8-20-1,11,11,11,56,11

30 mins recline bike level 13

10 swamp box jumps

broccoli and cheese soup with a prawn roll
wine

13 st 9 (creeping up)

7-7-21-1,10,8914,9

6:30 am - 7:30 am Bikram Yoga 60 minutes-Off Peak with Eugene Sabala

ramen noodles (chicken, ps broc, carrot, chilli)
wine

13 st 7

?-30-6-2?,11,11,259

Didn't get round to training yesterday and didn't get round to weighing myself this morning.

Went to a barbecue and had a few beers in the evening,

6-3-31-3?9,10,54,12

8 am morning Bikram with Shona Langridge

Guinness, wine
chicken and mango curry and rice
13 st 6

71-3-1?8,11,??4,11

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

3 x 10 pull ups 50kg support wide arms, pronated grip for shoulder rehab
3 x 10 20kg incline bench - unloaded bar for rehab

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

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs
3 x 10 cable press machine 10kg each side
bear crawl

wedge ps-broccoli frittata, banana
corned beef hash, poached egg, brown sauce

Guiness and wine
13 st 7

60?-4?79?04,12

6:30 am morning Bikram with Shona Langridge
just did one set of salabhasana, as I am nursing my shoulder

apple and banana
egg and veg biryani
cider and wine

13 st 6

6-140-77,11,?227

30 mins recline bike level 13

10 swamp box jumps
the swamp box having miraculously reappeared.

apple and banana
purple sprouting broccoli frittata, chips and a roll

wine
13 st 6

015-4-10,59?22,10

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 20kg barbell curls

bear crawl
30 20kg abdominal crunch machine
40kg assist one arm hangs

apple, banana
cod chowder and bread roll

guinness and wine
13 st 0

6?-1-1-859?227

30 mins recline bike level 13

broad bean and broccoli risotto
chips
wine
13 st 6

(also heard that John went for a run, so chalk up a cardio for him)

6?-17-3689359

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

3 x 10 pull ups 45kg support

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

3 x 10 25kg bench machine
3 x 10 25kg pecs machine
3 x 10 12kg l/r kettlebell press
3 x 10 12kg kettlebell shrugs

chicken casserole and mashed spuds
wine

13 st 6

20-27-2998719

8 am Bikram yoga
First since hurting my shoulder. Did all of it apart from Locust Pose: Salabhasana, as the twisting of the arms under the torso wouldn't have done me any good.

beef stew and cheese roll
stout and wine
13 st 2

50-27-2998719

30 mins recline bike level 13

hanging and pull ups 40kg support

orange and pear
fried chicken, chorizo, peppers and rice
cheese and chorizo chips

Guinness and wine
13 st 5

7107-367,10,34,11

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

3 x 10 40kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 12kg l/r dumbbell preacher curls

orange and pear
Kale, Potato, and Onion Frittata with oven dried tomatoes

Guinness and wine
13 st 7

7-2-14-578916,11

30 mins recline bike level 13

1 min deep squat

pear and orange
chicken, chorizo, peppers and rice

wine
13 st 7

6-1-13-29,11,826,12

3 x 10 pull ups 45kg support
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

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

3 x 10 25kg bench machine
3 x 10 25kg pecs machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

pear
ham and tomato roll with cauli soup

Stout and cider and wine
13 st 6

7-3-3608,10,916,11

30 mins recline bike level 13

hanging and pull ups 45kg support

Clementines
cauli cheese, lentils 'n kale, beef

lager and wine
13 st 7

6-1-25099,10,13,12

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

3 x 10 45kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r dumbbell triceps extension
3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 l/r 8kg dumbell curls

hanging and pull ups 55kg support
rail leg stretches

roast beef Sunday dinner
Guinness and wine
13 st 6

?-3-38-35,10,715,10

ran round Roath Park

?-1-15058715,13

The idea is to do chest, back and shoulders - given my impingement - then to drive to Cardiff via Avon and Somerset Police.

Yada, yada,yada

3-323-2?9936,15

30 mins recline bike level 13

hanging and pull ups 50kg support

veg soup with an olive, pickle and ham roll

wine
13 st 3

50-25-2?9936,15

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

3 x 10 40kg triceps machine
3 x 10 20kg curl machine
3 x 10 8kg l/r dumbbell triceps extension
30 20kg abdominal crunch machine

3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 17.5 kg cable curls

apple and clementine
veg soup with an egg and bacon roll

wine
13 st 5

3-15-2?9936,15

30 mins recline bike level 13

apple and clementine
duck, purple sprouting broccoli and noodles
cider and wine
13 st 3

6-3507,10,938,13

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley
3 x 10 30kg pulley
3 x 10 35kg pulley
3 x 10 40kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 30kg bench machine
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 20kg shoulder press machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

apple and clementine
celeriac, carrot and leek soup with a bacon roll

lager and wine
13 st 6

7-116-469?-13,13

No time to train what with getting Ben to his rugby game.

Irish stew
Guinness, lager and wine
13 st 7

6-318-469?-13,13

30 mins recline bike level 13

hanging and pull ups 55kg support

lager, guinness and wine
chicken and chips with creamed leeks
13 t 6

8-136388?-15,16

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

3 x 10 40kg triceps machine
3 x 10 15kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r dumbbell triceps extension
3 x 10 10kg triceps pushdown

3 x 10 l/r 8kg concentration curls
3 x 10 20 kg cable curls
hanging and pull ups 60kg support

still taking it easy with my rotator cuff tendinitis

chicken and veg casserole with a bread roll
St Paddy's day Guinness
wine

5-2142,10,10,?-14,13

30 mins recline bike level 13

I have been warned off yoga until my shoulder is pain free

olive, bacon and crab stick pasta
wine

13 st 5

9-2106-158?04,17

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley

3 x 10 20kg bench machine
3 x 10 10kg cable bench machine
3 x 10 20kg bench machine
30 20kg abdominal crunch machine

3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs
3 x 10 8kg kettlebell overhead extension
hanging and pull ups 65kg support

still managing shoulder - rotator cuff tendonitis now diagnosed

apple
salt cod and chorizo casserole with bread roll

wine
13 st 9

712606,10,?31,16

30 mins recline bike level 13

apple
bacon, pea and crab stick risotto

stout and wine
13 st 7

8-22?-246??2,16

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

3 x 10 40kg triceps machine
3 x 10 15kg curl machine
30 20kg abdominal crunch machine

3 x 10 25kg triceps rope pulldown
3 x 10 l/r 4kg triceps kick backs

3 x 10 l/r 4kg dumbbell curls
3 x 10 10 kg barbell curls

protecting left shoulder hurt skiing

apple
salt cod and chorizo casserole with bread roll

Guinness and wine
13 st 8

40??-367??3,16

30 mins recline bike level 13

veg dhansak and rice

Guinness and wine
13 st 4

60??-188804?

I am back from six days skiing plus a day's outbound travel and one, yesterday,on the way back.

13 st 6; 3lb more than when I set off. Not too bad all considering.

?0-1709,10,6-2??

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

3 x 10 150kg leg press
3 x 10 40kg leg extension
3 x 10 40kg lats pulldown

30 15kg abdominal crunch machine
3 x 10 35kg leg adductor machine

3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r Arnold press
3 x 10 15kg barbell press behind neck

hanging

clementines and a banana
pasta with beef and veg

no scales or booze diary skiing

3016-1896-3?

6:30 am morning Bikram with Shona Langridge

veg dhansak and chips
wine
13 st 3

61-44-2978-518

30 mins recline bike level 13
2 x 15 (left then right) abdominal scrunchies

clementines and a banana
veg soup and bacon roll

wine
13 st 6

62021?,10,4-458

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

3 x 10 60kg triceps machine
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 20kg curl machine

3 x 10 12.5kg cable crossovers
3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 10kg l/r dumbbell preacher curls

hanging

clementines and a banana
tofu, broccoli and noodles

Guinness and wine
13 st 6

31052??5-46,12

30 mins recline bike level 13

pork casserole and boiled potatoes
wine
13 st 3

6-2-1625?6-48,12

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

3 x 10 30kg upper back machine

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

30 15kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg l/r Arnold press

hanging

lamb Sunday dinner
Guinness and wine
13 st 6

630628?6-6,11,13

8 am morning Bikram with Shona Langridge

burritos
Guinness and wine
13 st 6

7-1-1618?6-6,11,13

30 mins recline bike level 13

Kiwi fruit
cottage pie and greens

Guinness and wine
13 st 7

70-322,10,?6-4,10?

6:30 am morning Bikram with Shona Langridge

bacon and tomato roll
chicken and veg rice

wine
13 st 7

60060,10,?8-46?

3 x 10 35kg incline press machine
3 x 10 40kg pecs machine
3 x 10 40kg bench machine

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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps rope pulldown

3 x 10 16kg l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

hanging

KFC Zinger burger
coq au vin and crusty bread

lager and wine
13 st 6

44-25-29?6-65?

30 mins recline bike level 13

Kiwi fruit
chicken, courgette and pea fried rice

wine
13 st 4

6-25-29?6-65?

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 15kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg barbell press behind neck

hanging

Kiwi fruit
fried chicken wings
bacon cheese burger with 'slaw
kale and potato soup

wine
13 st 6

7-4609?6-65,11

30 mins recline bike level 13

BK Whopper
prawn and veg pasta with rice

wine and Guinness
13 st 7

?-1071?87-36,13

chest, biceps and triceps on LifeStyle Fitness Cardiff

beef stew and crunchy bread

no scales or booze diary on tour.

?2-140?679-3,11

30 mins recline bike level 13

clementines
chinese food in Cardiff I would guess, and wine
no scales on tour

3-2452?7?68?

6:30 am morning Bikram with Shona Langridge
taking it easy after my injury

cream of kale and potato soup with a cheese, spring onion and olive baguette

lager and wine
13 st 3

72-2?1?86?7,12

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 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r simultaneous Arnold presses

hanging

2 clementines
tofu and veg Thai curry with rice

wine
13 st 7

70?31?86?7,11

30 mins recline bike level 13

2 clementines
steak, chips and blueberry sauce

Guinness and wine
13 st 7

5-1?64?86-7,10,10

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

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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdown

3 x 10 12kg l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 10kg each end of metal bar

hanging

2 Clementines
tofu and veg Thai curry with noodles

porter and wine
13 st 5

6-5185?54-64,11

30 mins recline bike level 13

veg soup and cheese rolls
wine
13 st 6

7-4-252?76-46,11

another day off as John was up visiting.

?-3-455367-49,10

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

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 45kg lats pulldown

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 10kg l/r simultaneous Arnold presses
hanging

Spanish omelette in a baguette

I'm cueing this up the afternoon before so I don't what or drank last night or what I weigh this morning.

3-2353975-579

30 mins recline bike level 13

brandada
wine

13 st 3

?0-154,10,77-55

Had a day off as I ease my way back.

pork and chickpea casserole with tortilla chips

wine
scales on the blink probably need a new battery

5106578,10,-48

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg l/r dumbbell triceps extension

30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

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

hanging

cheese, pea and spring onion omelette with chips

wine
13 st 5

7?0548,10,?-59

I think it wise to wait until I can do up my shoelaces before I make a come back at the gym.

I have found the label sickie from 2007, suggesting that the last time I was too ill to train was nearly a decade ago; not too shabby an innings.

3?83,10,75-58,11

a third day off, losing a bit of weight though,

4023945-38,13

still injured.

5094467-18,13

No exercise due to a hip flexor strain. After all this time, a new label "Injured" is born.

13 st 5

8244546-4,10,14

6:30 am morning Bikram with Shona Langridge

chicken dhansak, saag aloo, pulao rice
wine
13 st 8

9-174646-4,10

30 mins recline bike level 11
500m rowing machine (1:55.6) - easing my way back in

banana
gammon, pineapple, chips and a buttered roll

wine
13 st 9

7-144777-59,13

10 left, 10 right, 5l, 5r Single Dumbbell Overhead Squats

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 45kg lats pulldown
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 15kg barbell press behind neck (concentrating on mobility)
hanging

banana
sausage sarnie and veg soup

wheat stout and wine
13 st 7

8206877-5,10,13

30 mins recline bike level 13

apple and banana
veg lasagna

wine
13 st 8

Breaking a slightly larger duck.

30 minutes cross country bike level 15

7-115,11,85-5,10,13

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

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

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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdown

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

one arm hanging

chard colcannon with sausages and onion gravy

Guinness and wine
13 st 7

Breaking a duck.

30 minutes cross country bike level 12.

6-135965-59,14

30 mins recline bike level 13

pork, mushroom and chard ramen noodles
dhal and naan

wine
13 st 6

7-155757-37

10 left, 10 right, 5l, 5r Single Dummbell Overhead Squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

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

3 x 10 10kg l/r dumbell triceps extension
3 x 10 30kg triceps cable pullover
3 x 10 30kg triceps pushdown

3 x 10 25kg barbell curls
3 x 10 14kg dumbell preacher curls

pull ups and hanging

grapes
Thai chicken, squash and potato curry with naan bread

Guinness and wine
13 st 7

6156766-28

6:30 am morning Bikram with Shona Langridge

Thai chicken, squash and potato curry with rice

wine

13 st 6

516878-3,11

30 mins recline bike level 11

Spanish omelette
roast squash, tuna, rice and cheese

Guinness and wine
13 st 5

5-136878-3,11

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

2 x 10 20kg, 10 25kg curl machine
3 x 10 60kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

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

hanging

apple and grapes
beef and greens in black bean sauce with rice
cheese roll

wine

13 st 5

320357850,10

30 mins recline bike level 11

apple and grapes

beef and horseradish roll with carrot and coriander soup

Guinness and wine

13 st 3

4-1256987-28

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
30 20kg abdominal crunch machine

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

3 x 10 40kg leg extension
3 x 10 25kg shoulder press machine

one arm hangs

sweetcorn fritters
roast beef and roast spuds with horseradish and gravy

wine
13 st 4

51147,11,66,-1,10

A day off from indolence

63265964,-1,11

30 mins recline bike level 11

fruit
seafood curry and rice

wine

5-14459551,10

6:30 am morning Bikram with Shona Langridge

seafood curry with peas pulao rice and crusty bread
wine
13 st 5

5317384408

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg 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 dumbbell triceps extension
3 x 10 25kg triceps pushdown

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

hanging

banana and clementines
lamb borscht and a cheese roll

wine
13 st 5

723548660,10

30 mins recline bike level 11
500m rowing machine (1:49.4) - sub 1:50 at last

cheese burger
lamb and spinach noodles

lager and wine
13 st 7

6?2369860,11

10 left, 10 right, 5l, 5r single dumbbell overhead squats
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

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg barbell press behind neck

one arm assisted hangs

banana and two clementines
lamb borsht and bread

porter and wine
13 st 6