?3634,10,632,11

When I bowled up at the gym yesterday I found I had forgotten to bring a t-shirt, thus - and I was prebooked for a crafty pint after work - thrown a day off by life.

Also forgot to weigh myself this morning

lager
tuna and sweetcorn pasta

46914,10,7526,11

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 35kg press 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
3 x 10 25kg shoulder press machine
15 l 15 r one leg scrunches

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box jump ups, alternate legs

lentil, egg and aubergine curry wrap
olive, pepper, tomato and cheese omelette with chips

wine
13 st 4

66?15,10,9526,11

30 mins recline bike level 20

beef, fried onion, red pepper and horseradish roll
lentil, egg and aubergine curry

lager and wine
13 st 6

62613,10,83379

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
15 l 15 r one leg scrunches

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

prawn, egg and pea fried rice
lager and wine
13 st 6

??8-15,10,7333,10

ran round Roath Park

bacon sarnie
chicken biryani at the Duchess of Delhi
porter, lager and wine

no scales on tour

?4446993459

3 x 10 12.5kg cable crossovers

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

3 x 10 30k
3 x 10 40kg lats pulldown close grip
3 x 10 35kg press machine

3 x 10 scrunches (machine elevated on bench)
3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

no scales food or booze diary on tour

54517,10,73519

6:30 am morning Bikram with Shona Langridge

Guy Fieri inspired Chicago Italian beef sandwich with cheesy fries
wine
13 st 5

53646895337

30 mins recline bike level 20

sub 1 minute 250m rowing machine

apple
pasta and veg bake
lager and wine
13 st 5

51?36,7,11,5446

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
30 scrunches (machine elevated on bench)

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg ez-bar preacher curls
10 60cm box jump ups, alternate legs

apple and pear
cod chowder with garlic and parsley flat bread.

lager and wine
13 st 5

55?54993348

30 mins recline bike level 20

sub 1 minute 250m rowing machine

pears
fried chicken, spuds and chickpeas over salad leaves
lager and wine
13 st 5

43667,10,74369

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 scrunches (machine elevated on bench)
3 x 10 40kg lats pulldown close grip

3 x 10 35kg press machine
3 x 10 30kg flies machine
3 x 10 25kg shoulder press machine

3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/ kettlebell press
10 60cm box jump ups, alternate legs

bacon and salad wrap
chicken. leek and chick pea curry with naan

lager and wine
13 st 4

3353588418,10

8:30 am 60 minutes Bikram with Inna Vassina

hunters chicken with pasta
lager and wine
13 st 3

?6747,12,8646,10

30 mins recline bike level 20

BLT and veg soup
lager and wine

forgot to weigh myself (wild and crazy guy that I am)

25047,12,76436

6:30 am morning Bikram with Eugene Sabala

pork and bean burger with chips and guacamole
lager and wine

13 st 2

831?7,12,76436

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
30 scrunches (machine elevated on bench)

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 ez 20kg barbell curls

quesadilla and rice cake
beef and cabbage noodles

wine
13 st 8

653?7884368

30 mins recline bike level 20

sub 1 minute 250m rowing machine

pulled pork, refried beans, sweetcorn and avocado wrap
beef and cabbage red Thai curry with rice

wine
13 st 6

53363,10,54575

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

10 15kg pulley
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

3 x 10 50kg assist pull ups
3 x 10 25kg shoulder press machine
30 scrunches (machine elevated on bench)

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

black pudding and red pepper baguette
special fried rice

lager and wine
13 st 5

53-107,10,54677

30 mins recline bike level 20

sub 1 minute 250m rowing machine

veg soup with an egg mayo roll
lager and wine

13 st 5

?1-346,10,84488

Hot yoga at Elite Fitness in Cardiff with Jiva.
chilli, rice, wedges
apple pie custard

wine
no scales on tour

?2346,10,84488

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
30 20kg abdominal crunch machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 ez 20kg barbell curls

Chinese food, lager and wine with any luck
no scales on tour

52-239,10,7556,10

6:30 am morning Bikram with Shona Langridge

KFC Zinger burger
beef and cabbage red Thai curry with rice
fruit

wine
13 st 5

50074,10,87575

30 mins recline bike level 20

sub 2 minute 500m rowing machine

apple and clementines
lamb chops, bubble 'n squeak, mushroom

wine
13 st 5

40169,10,7556,10

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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
3 x 10 25kg shoulder press machine
15l, 15r scrunchies

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box step ups, alternate legs

apple and two Clementines
Rhone wine dinner at the Charles Holden

lager and wine
13 st 4

45-53598477?

30 mins recline bike level 20

orange and apple
pork scratchings
salmon hash with a poached egg

lager and wine
13 st 4

55-428,11,77368

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 scrunchies (machine elevated on bench)

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 10kg l/r straight handle triceps pulldowns
3 x 10 ez bar preacher curls 5g each end of metal bar
10 60cm box step ups, alternate legs

cheese roll
lamb, carrot and cabbage stew with crusty bread

lager and wine
13 st 5

55-414,12,65788

8:30 am 60 minutes Bikram with Shona Langridge

cheese and JC's pickle roll
lamb, carrot and cabbage stew with crusty bread

lager and wine
13 st 5

75-677,10,5566,10

30 mins recline bike level 20

orange
jerk salmon with savoury veg rice

lager and wine
13 st 7

51-234985477

6:30 am morning Bikram with Sharka Komurkova

Sainsbury's Meat Feast Sub
sausages and colcannon

lager and wine
13 st 5

74646876779

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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 25kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunchies (machine elevated on bench)

3 x 10 20kg kettlebell shrugs
3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

sausage, cauli and kale pasta bake
wine

13 st 7 (though when I woke in the night and went to the bathroom it said 12 st 12.)

5502,10,85588

30 mins recline bike level 20

orange
sausage in crusty bread with cauliflower cheese

wine
13 st 5