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