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