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