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