44154,12,79477

30 mins recline bike level 20
resting shoulder

bacon and squash risotto with crunchy bread
lager and wine
13 st 4

25654,11,11,8469

30 mins recline bike level 20
resting shoulder

bacon and fish pie with crusty bread
cider and wine

13 st 2

75956,10,9,12,767

30 mins recline bike level 20

sub 2 minute 500m rowing machine

no hanging as left shoulder still hurting

chinese pork and spring onions with egg, pea and mushroom fried rice
wine
13 st 7

71?56,10,10,11,344

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 15kg barbell curls
3 x 10 8kg simultaneous l/r dumbbell curls

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs
protecting left shoulder throughout

orange
bacon, egg, chips, mushrooms, black pudding and toms

wine
13 st 7

53?53,10,10,?665

30 mins recline bike level 20

sausages, mash, pea and onion gravy
lager and wine
13 st 5

63?55,11,10,7546

Just festered all day yesterday on the couch watching telly and drinking wine. Very unlike me as a rule.

duck and cucumber in a bechamel sauce with pasta
wine
13 st 6

?4635,11,8937?

8:30 am 60 minutes Bikram with Marylou McDonnell

roast duck and spud dinner
cider and wine
no scales.

64625,10,79764

My right glute is fine now, but I tweaked my left shoulder bench pressing.

15 left, 15 right one leg scrunchies

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 12.5kg cable crossovers

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 25kg shoulder press machine
3 x 10 5kg l/r vertical dumbell shoulder press
3 x 10 16kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

frittata in crunchy bread
duck and broccoli in oyster sauce with pea and egg fried rice

lager and wine
13 st 6

36783,11,98745

6:30 am morning Bikram with Eugene Sabala

veg soup with an omelette in crusty bread
wine
13 st 3

66555,10,12,10435

30 mins recline bike level 20
supported hang spine decompression
sub 2 minute 500m rowing machine

quesadilla
banana
broccoli, cheese and olive omelette with beans and crusty bread
lager and wine

13 st 6

2644398,11,456

back rather than legs as my right glute seems to be strained

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg pulley
30 20kg abdominal crunch machine
3 x 10 16kg kettlebell overhead triceps extension

3 x 10 20kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar (full ROM)

supported hang spine decompression

orange and banana
corned beef, kale and tomato pasta
wine

13 st 2 (6 lbs less than yeterday, yeh right)

81420889756

30 mins recline bike level 20
supported hanging and swinging
sub 2 minute 500m rowing machine

corned beef hash and fried egg with brown sauce
lager and wine
13 st 8

832634,11,96557

3 x 10 30kg incline bench machine
3 x 10 40kg bench press 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 close grip handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step up jump off with hang, alternate legs

cheese burger
bacon and kale rissotto

lager and wine
13 st 8 (which I frankly don't believe)
Update: I am 12 st 5 on the scales at the gym. I don't believe that either.

737318,10,8446

8am Bikram with Sharka Komurkova

cod and sweetcorn chowder with crusty bread
cider and wine
13 st 7

67534,10,99966

30 mins recline bike level 20
pathetic hanging and swinging
sub 2 minute 500m rowing machine

Cape gooseberries
tuna and broccoli pasta bake
banana

lager and wine
13 st 6

56554,11,99767

6:30 am morning Bikram with Eugene Sabala

Thai influenced tuna and veg biryani
lager and wine
13 st 5

53783,11,10,12,847

3 x 10 scrunchies (machine elevated on bench)
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 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

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 jump ups, alternate legs

apple
veg soup and garlic bread

wine
13 st 5

21?8099,12,?36

30 mins recline bike level 20

broccoli and chicken wrap
beef and bean wrap

cider and wine
13 st 2

47?5-1,11,11,11,746

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 40kg lats pulldown close grip handle
3 x 10 30kg incline bench machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

15 left, 15 right one leg scrunchies

10 60cm box jump ups, alternate legs

chicken and avocado quesadilla
BBQ chicken and broccoli with a baguette
wine

13 st 4

4?440,11,11,9558

30 mins recline bike level 20

garlic bread and bolognaise
lager and wine
13 st 4

4?271,11,8,11,788

8am Bikram with Susie Skinner from Australia

pulled pork and runner bean red Thai curry with rice

lager and wine
13 st 4

72272,11,10,9556

15 left. 15 right one leg scrunchies
3 x 10 20kg goblet swam[ 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 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 10kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

10 60cm box step ups, alternate legs
a bit of fixed firm work

apple
pulled pork hash with HP sauce and a fried egg

lager and wine
13 st 7

45363,11,12,11,855

6:30 am morning Bikram with Sharka Komurkova

seafood and green bean pasta with a tomato, onion, chilli and herb sauce
wine
13 st 4

64340,11,10,9845

30 mins recline bike level 20
hanging: 1 minute 10 kg assist
sub 2 minute 500m rowing machine

banana
carrot and coriander soup with a frittata, egg, moyo and olive baguette

wine and lager
13 st 6

42050,10,10,13,937

3 x 10 scrunchies (machine elevated on bench)
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 close grip handle
3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

various hangs
10 swamp box jumps

apple
corned beef, baked bean, lentil and mixed veg chilli with rice

wine
13 st 4

62410,2,10,12,10,665

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

banana
veg and cheese frittata with beans and bread

lager and wine
13 st 6

504538,10,9775

Didn't get to the gym before Ben's rugby so thrown a day off by life as I had to server up burgers after

corned beef hash
wine and lager

?2261,11,10,10,7??

8am Bikram with Sharka Komurkova

roast beef dinner
lager and wine
forgot to weigh myself

42065,10,10,975

30 scrunchies
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 9kg l/r dumbbell triceps extension
3 x 10 25kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar

10 60cm box step ups, alternate legs
(jump up and off to swing on pull up bar)

red Thai veg and lamb curry with rice
tuna and sweetcorn with rice
apples

wine
13 st 4

2186,9,13,11,-?5

6:30 am morning Bikram with Shona Langridge

baked sweet potato with tuna and sweetcorn topped with a veggie ragu and cheese
wine
13 st 2