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