421-11,12,?832?

30 mins recline bike level 25

chicken and veg byriani with beetroot and cauli bhajis
quesadilla

wine
13 st 4

12323,11,9757,12

1 hour Bikram with Shona Langridge at half past eight
It is darn near impossible with a bruised lat muscle.

chicken and veg byriani with beetroot and cauli bhajis
lager and wine
13 st 1

13422,12,13,857,10

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

30 scrunches elevated

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

3 x 10 30kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps pushdowns
had to take it very easy as I have hurt my mid right latissimus dorsi

keema cottage pie with Indian veg snacks
lager and wine
13 st 1

02203,13,13,?1?,10

30 mins recline bike level 25

cottage pie and beans
wine
13 st 0

215,3,14,9227

Boxing Day off the gym and also off my head

food and drink supplied by party 

13 st 2

?4?3????4?

Christmas dinner at Anne-Marie's

wine

day off

no scales 

14???,10,922?7

10 20kg, 30kg 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine

3 x 10 30kg pull down machine
3 x 10 hyperextensions
3 x 10 40kg high pull machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 20kg kettlebell shrugs

keema veg and rice
wine
13 st 1

1?74?,11,5158

A day off what with Christmas one thing and another

lentil. lamb and med veg thing with chips
wine
13 st 1

1?36??5159

8:30 am 1 hour Bikram with Shona Langridge

lamb, spuds, veg
wine
13 st 1

2267??5159

30 mins recline bike level 25

apple
pork casserole and mashed spuds
lager and wine
13 st 2

14660,10,9519

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

30 scrunches elevated

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

3 x 10 50kg triceps machine
30 10kg high cable curls
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns

chicken pot pie and rice
wine
13 st 1

22?40,10,94208

30 mins recline bike level 25

chicken pot pie and rice
lager and wine
13 st 2

?6?40894106

Up early to go to Warwickshire and then West Mercia Police, then back to Cardiff visit mum and dad and to sort out the Bronwydd Avenue broadband, hence no time for exercise.

chicken,veg, and cashew fried rice with John.
wine with John
no scales on tour

?3343,10,74106

3 x 10 40kg pecs machine
3 x 10 30kg incline bench machine
3 x 10 40kg press machine

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

lager and wine
chicken and veg fried rice
no scales before an early morning departure

143-23972124

Yet another day off.

Sunday roast at the Hendrie's
lager and wine
13 st 1

13-222772(-1)48

8:30 am 1 hour Bikram with Shona Langridge

If I wake up and decide not to go to yoga because it is freezing and I am nursing a gentleman's head from last night's part but I still turn up, does that count as will power or lack of will power?

chicken and veg dhansak with rice
lager and wine
13 st 1

11642,11,65139

Had a day off due to laziness and the Tighten Up Christmas do.

restaurant Christmas meal
lager and wine
13 st 1

01734886549

7 am morning one hour Bikram with a tape of Raj as the teacher was sick

chicken casserole and a baguette
lager and wine
13 st 0

23464,10,8437,10

30 mins recline bike level 25

set meal at Wahaca
cider and lager
13 st 2

-432142,10,93248

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

15 left leg, 15 right scrunches elevated

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

pasta bake
bacon and preserved Italian veg baguete
wine
12 st 10

161622,10,54328

30 mins recline bike level 25

quorn, chicken, bacon, olive and corn pasta bake
lager and wine
13 st 1

16261887436,10

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

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

chicken, veg, lentil and rice casserole
chicken, bacon and olive baguette

lager and wine
13 st 1

24050797444,10

30 mins recline bike level 25

roast chicken and veg
lager and wine
13 st 2

-1206498564,10

a day off from idleness

chicken kiev and veg
lager and wine
12 st 13

-13-294964259

7 am morning one hour Bikram with Em Manning

naan, biriani, veg dhal
wine
12 st 13

-141436984177

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

15 leftl leg, 13 right scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

apple
fish and cabbage byriani with veg bhajis and pakoras etc.

lager and wine
12 st 13

001455983067

30 mins recline bike level 25
(out of sequence)

fish and cabbage byriani
wine
13 st 0

26?347,11,81359

Couldn't be bothered to work out; third year in a row.

cottage pie

wine
13 st 2

18?645,11,54329

30 mins recline bike level 25

fishcakes and beans
lager and wine
13 st 1

12-4855865238

8:30 am 1 hour Bikram with Shona Langridge

Korean food in New Malden
lager and wine with Paul, Hugh and Jason
13 st 1

163775965159

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

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

banana
penne with a tomato, bacon, leek and olive sauce
lager and wine
13 st 1 (Ben told me he weighs 78kg yesterday so I am only 11lb heavier than him)

4?3634,10,632,11

30 mins recline bike level 25

quorn, leek, fruit and nut byriani
lager and wine
13 st 4

246914,10,7526,11

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

banana
veg soup and a bacon and tomato baguette
wine
13 st 2

066?15,10,9526,11

30 mins recline bike level 25

veg soup and a bacon and tomato baguette
wine
13 st 0

266?15,10,9526,11

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

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausages, sweet potato fries and red pepper sauce
wine
13 st 2

-262613,10,83379

A day off after driving back from Cardiff

left over jambalaya pimped with mushrooms and tomatoes
lager and wine
12 st 2

??4446993459

8:30am Hotpod Flow in Cardiff with Rae Dwyer

Linda McCartney veggie (cardboard) burger with a fried egg
hot dog at the Wales South Africa game
Jambalaya

too much and too varied booze to catalogue
noooooo scales on tour

?54517,10,73519

30 mins recline bike level 25

no food or booze diary and no scales on tour

153646895337

Didn't manage to rouse myself for early morning yoga.

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

left over byriani
pasta with chicken, olives and dried tomatoes in a white sauce
wine
13 st 1

-251?36,7,11,5446

30 mins recline bike level 25

apple
fish and 'slaw
wine
12 st 12

155?54993348

Yet another day off.

chicken and veg byriani
wine
13 st 1

243667,10,74369

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

3 x 10 40kg uppe back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

2 tangerines
liver and bacon in gravy with chips
wine
13 st 2

03353588418,10

Didn't get to the gym before Ben's rugby so thrown a day off by life.

beef and veg pie
lager and wine
13 st 0

-2?6747,12,8646,10

8:30 am 1 hour Bikram with Em Manning

fish, chips and 'slaw
lager and wine
12 st 12

125047,12,76436

30 mins recline bike level 11

clementines
chicken pot pie
lager and wine
13 st 1

-2831?7,12,76436

7 am morning one hour Bikram with Serena Sabala

chicken and veg fried rice
lager and wine
12 st 12

-5653?7884368

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 ez-bar preacher curls 5kg on each end of bar

turkey cottage pie and beans
lager and wine
12 st 9 (first time since July 2016)

-253363,10,54575

30 mins recline bike level 25

2 tangerines
turkey cottage pie and beans
wine
12 st 12

053-107,10,54677

Thrown a day off by life due to meetings in town.

sausage meat and sweet pepper sauce with penne
wine
13 st 0

1?1-346,10,84488

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 30kg T-bar row

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 30kg lats pull downs

2 x 15 on leg scrunches

3 x 10 20kg shoulder press machine
3 x 10 27kg simultaneous Arnold curls
3 x 10 24kg kettlebell shrugs

sausage, mash and mixed veg
lager and wine
13 st 1

??2346,10,84488

Thrown a day off by life after leaving early to drive to Cardiff for the Australia game.

hot and sour soup,
Singapore rice
lager and wine

no scales on tour

152-239,10,7556,10

30 mins recline bike level 25
oops that should have been weights

persimmon  and lentil soup with an egg mayo roll
lager and wine
13 st 1

-250074,10,87575

7 am morning one hour Bikram with Serena Sabala

banana
tofu Singapore noodles
wine
12 st 12

240169,10,7556,10

30 mins recline bike level 25

banana
cheese and veg frittata with chips and barbecue sauce
wine
13 st 2

345-53598477?

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
2 x 15 l/r one leg scrunches

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
3 x 10 10kg high cable curls

banana
tofu, fruit and nut byriani
lager and wine
13 st 3

255-428,11,77368

Was going to go to the gym after work but I got a call from Kevin who was back from Hong Kong for a flying visit to London so I went for a couple of pints with him as well.

Two days off in a row! The decadence of it all.

lager and wine
borscht and a ploughman's sarnie
13 st 2

355-414,12,65788

Ben couldn't be bothered with rugby and I couldn't be bothered with exercise.

lager and wine
chicken. mayo and salad roll
13 st 3

375-677,10,5566,10

8:30 am 1 hour Bikram with Serena Sabala

banana
chicken with kale and leak colcannon

lager and wine
13 st 3

051-234985477

Thrown a day off by life.

creamed salmon and kale with pasta
lager and wine
13 st 0

274646876779

7 am morning one hour Bikram with Serena Sabala

chicken and veg biryani
wine
13 st 2

35502,10,85588

30 mins recline bike level 25

roast chicken, spuds, mixed veg
lager and wine
13 st 3

378074?84558

3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 40kg pecs machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg high pull machine
2 x 15 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

warmed over curry for brekkie
salon with leek and tomato sauce and pasta
wine
13 st 3

175172?776,10,7

30 mins recline bike level 25

chicken, mango and spud curry with spinach rice
wine
13 st 1

34?368?87669

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

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 25kg triceps pushdowns
3 x 10 20kg overhead cable pulls
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 5kg each end

steak, chips and salad
beans
lager and wine
13 st 2

?7?1558967?5

Hotpod Flow in Cardiff with Aaron Cousins

lasagne
wine
no scales on tour

?8552877766

Be really, really, y'know nothing a void, zilch, zero, nought, nothing, vacuum.

No nuffink on tour

-196236,10,87485

7 am morning one hour Bikram with Serena Sabala
lentil and bacon soup with cheese croutons
lager and wine
12 st 13

oh, and a banana

275-236,11,89565

30 mins recline bike level 25

corned beef, carrot and spud stew with cheese croutons
wine
13 st 2

-17424799544

3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 40kg pecs machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg high pull machine
2 x 15 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

pear and banana
sausage and peppers in crusty bread with cauli soup
stout and wine
12 st 13

368368969778

30 mins recline bike level 25

sausage and peppers in crusty bread with cauli soup
wine
13 st 3

265266988778

3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 25kg dumbell pushdowns

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

Guinness and wine
sausages, chips and cauliflower cheese
13 st 2

565266988778

Couldn't be bothered training

lager and wine
corned beef hash
13 st 5

23543879987

30 mins recline bike level 25
chicken, chard, dhal and rice
lager and wine
13 st 2

-273246998884

7 am morning one hour Bikram with Serena Sabala

paella
wine
12 st 12

563......

3 x 10 40kg pecs
3 x 10 40kg bench machine
3 x 10 30kg incline bench machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg upper back machine

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

apple
tuna and egg roll with cauliflower and Parmesan soup
wine
13 st 5

484?448976?8

30 mins recline bike level 25 (two days cardio in a row by mistake)

chicken and mango curry and noodles
cider and wine
13 st 4

090-138,10,9684

30 mins recline bike level 25

veg soup and tuna roll
lager and wine
13 st 0

678455,10,7877?

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

chicken casserole and crunchy bread
lager and wine
13 st 6

675536?76687

30 mins recline bike level 25

An Oktoberfest of beer
squash tortilla with olives and chorizo
13 st 6

435438,11,87789

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 l/r 16kg one arm row

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

beef and broccoli in oyster sauce with fried rice
lager and wine
13 st 4

454459797958

30 mins recline bike level 25

corned beef hash, poached egg, HP sauce
lager and wine
13 st 4

078?0799758

Couldn't get going so thrown a day off by life.

turkey and radicchio bolognaise
chickpea and tuna curry rice
wine
13 st 0

2563-26,10,9955,10

3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

apple
turkey and radicchio bolognaise with garlic bread
lager and wine
13 st 2

37?-107,11,9647

30 mins recline bike level 25

cassoulet and garlic bread
lager and wine
13 st 3

31?-107,13,6?677

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

3 x 10 hyperextensions
3 x 10 30kg pecs machine
30 20kg core machine

3 x 10 40kg bench machine
3 x 10 30kg incline bench machine

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

confit duck, chips and peas
lager and wine
13 st 3

??4-708,11,6,10,758

10am Hot yoga with Gemma at Elite Fitness Cardiff

cassoulet
lager and Wine
no scales on tour

?54549,11,88678

Driving to Cardiff via Portishead so thrown a day off by life.

No scales on tour etc.....

03473?,11,99746

30 mins recline bike level 20

tuna and veg pasta
lager and wine
13 st 0

164829,10,11,12,555

30 mins recline bike level 25

steak, chips, mushroom demi glace cream sauce
lager and wine
13 st 1

476?15,12,12,12,549

3 x 10 squat rack, 20kg plate each end of the bar (why haven't I done this before?)
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
30 20kg core machine

3 x 10 10kg high cable curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps pressdown

dinner at the Charles Holden
lager and wine
13 st 4

156549,12,10,11,458

30 mins recline bike level 25

prawn, olive and pea pasta
lager and wine
13 st 1

442365,10,8,10,357

3 x 10 40kg bench
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 scrunchies (machine elevated on bench)
3 x 10 hyperextensions

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

bananas
lunch at Wahace
chicken, colcannon, gravy

lager and wine
13 st 4

044154,12,79477

8:30 am 1 hour Bikram with Serena Sabala

roast chicken, roast spuds, peas and gravy
lager and wine
13 st 0

325654,11,11,8469

30 mins recline bike level 25

tuna salad baguette and borscht
lager and wine
13 st 3

175956,10,9,12,767

7 am morning one hour Bikram with Serena Sabala

peanuts
egg, lentils, veg, rice
cider and wine
13 st 1

271?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 20kg triceps pressdown
3 x 10 10kg high cable curls

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns
15l, 15r scrunchies

3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls

cottage pie
wine
13 st 2

353?53,10,10,?665

Meetings around lunchtime meant I didn't get to the gym. so thrown a day off by life. (I've been this morning for what it is worth but that is a matter for tomorrow's entry.)

penne and bolognaise
wine
13 st 3

463?55,11,10,7546

30 mins recline bike level 25

leftover "John's slow cooker pork, peppers and beans with my Mexican rice" for lunch
fish pie
wine
13 st 4

4?4635,11,8937?

3 x 10 40kg bench
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 scrunchies (machine elevated on bench)
3 x 10 upper back machine - didn't notice the weight

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

apple
John's slow cooker pork, peppers and beans with my Mexican rice
lager and wine
13 st 4

?64625,10,79764

Hotpod Flow in Cardiff with Aaron Cousins

beef beef bourguignon and mashed spuds
lager and wine
no scales on tour

336783,11,98745

Thrown a day off by life and driving to Cardiff to see mum and dad.

366555,10,12,10435

7 am morning one hour Bikram with Serena Sabala

fish and chips with roast tomatoes and tartare sauce
wine
13 st 3

32644398,11,456

30 mins recline bike level 25

apple
chicken and green bean curry with fried rice
wine
13 st 3

581420889756

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps push downs
3 x 10 20kg barbell curls
3 x 10 12kg l/r concentration curls

2 apples
coq au vin and garlic bread
wine
13 st 5

8832634,11,96557

30 mins recline bike level 25

apple and banana
lasagne and salad
lager and wine
13 st 8

6737318,10,8446

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 hyperextensions
30 20kg core machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

bacon, egg, chips and beans
lager and wine
13 st 6

?67534,10,99966

Hotpod Flow in Cardiff with Aaron Cousins
coq au vin with baguette
more wine than you can shake a stick at
no scales on tour

?56554,11,99767

30 mins recline bike level 25

no nothing on tour

353783,11,10,12,847

6:30 am morning Bikram with Serena Sabala

liver and bacon with colcannon
wine and lager
13 st 3

321?8099,12,?36

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 30kg triceps push downs
3 x 10 10kg high cable curls

apple and banana
chicken and green bean curry, watermelon and chick pea curry, pulao rice
wine
13 st 3

447?5-1,11,11,11,746

30 mins recline bike level 25

apple
watermelon and chick pea curry with rice
lager and wine
13 st 4

64?440,11,11,9558

3 x 10 12.5kg cable crossovers
3 x 10 40kg pecs machine
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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 24kg kettlebell shrugs
3 x 10 7kg simultaneous Arnold press
3 x 10 20kg shoulder press machine

apple
corned beef hash, baked beans, fried egg
wine
13 st 6

44?271,11,8,11,788

30 mins recline bike level 25

corned beef hash
lager and wine
13 st 4

?72272,11,10,9556

8:30 am 1 hour Bikram with Shona Langridge

pasty
lamb and veg pilaf
wine
no scales on tour

345363,11,12,11,855

30 mins recline bike level 25

apple

sweetcorn and squash soup with egg and spinach mayo in good bread
lager and wine
13 st 3

364340,11,10,9845

6:30 am morning Bikram with Serena Sabala

chicken mayo baguette
wine
13 st 3

642050,10,10,13,937

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 10kg dumbbell preacher curls

apple
roast chicken and butternut squash
wine
13 st 6

562410,2,10,12,10,665

30 mins recline bike level 25

apple
seared lamb, wilted rosemary spinach, white bean puree
wine
13 st 5

5504538,10,9775

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

3 x 10 hyperextensions
3 x 10 30kg pecs machine
3 x 10 30kg incline bench machine
3 x 10 12.5kg cable crossovers

3 x 10 24kg kettlebell shrugs
3 x 10 24kg kettlebell shrugs
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

apple
cheese omelette, chips, salad and tuong ot xa
lager and wine
13 st 5

6?2261,11,10,10,7??

30 mins recline bike level 25

gammon and green bean thao curry with rice
lager and wine
13 st 6

642065,10,10,975

8:30 am 1 hour Bikram with Shona Langridge

gammon and sweetcorn fritters
lager and wine
13 st 6

62186,9,13,11,-?5

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 20kg barbell curls

grapes
borscht and rye bread
cider and wine
13 st 6

660445,9,13,11,666

6:30 am morning Bikram with Serena Sabala

borscht and rye bread
stout and wine
13 st 6

764?45,11,12,11,765

30 mins recline bike level 25

sausage salad roll
banana
sausage casserole
wine
13 st 7

751?64,11,?,13,10,53

3 x 10 30g bench machine
3 x 10 30kg pecs machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 12.5kg cable crossovers
3 x 10 10kg high cable curls

3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns
2 x 15 ex bar preacher curls 5kg each end

sausage chips and beans
lager and wine
13 st 7

754575,10,?,10,865

30 mins recline bike level 25

apple
burger with Greek salad
lager and wine
13 st 7

6?4284,9?,11,10,74

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

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

3 x 10 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 17.5kg military press

apple
chicken tikka and spuds on skewers with guac
lager and wine

7?1074,10,11,11,964

8:30 am 1 hour Bikram with Shona Langridge
veg and pork fried rice
steak, mushrooms, spinach and chips
lager and wine
13 st 7

570396,12,9,11,35

30 mins recline bike level 25

apple
Vietnamese tacos
lager and wine
13 st 5

570172,10,10,12,?65

6:30 am morning Bikram with Serena Sabala
I felt terrible

veg dhansak and pulao rice
lager, cider and wine
13 st 5

5511758,10,13,?35

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns

30 20kg abdominal crunch machine
30 20kg barbell curls
3 x 10 10kg high cable curls

pork, lentils, veg, rice
wine
13 st 5

741245,12,11,12,?52

Yet another day off. I need to tale myself in hand.

cheese and tomato omelette and chips
lager and wine
13 st 7

553363,11,8,11,625

30 mins recline bike level 25

2 apples
sausages
13 st 5

4434469,10,11,714

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

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

3 x 10 hyperextensions
30 20kg cable core machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

coq au vin with rice
cheese burger
lager
13 st 4

?40250,10,11,11,642

Yoga at Elite Fitness in Cardiff. Same instructor as last time but didn't catch his name.

sausage and green veg with pasta

wine

no scales on tour

6424-328,11,12,325

Thrown a day off by life as I had to drive to Cardiff via Portishead,.

641234,12,11,12,533

6:30 am morning Bikram with Serena Sabala

salmon fishcakes, poached egg, green beans and tomatoes
wine
13 st 6

561?349,11,13,863

Thrown a day off by life; Warwickshire in the morning and then technical problems in the afternoon, and engagements in the evening

salmon fishcake
lager and wine
13 st 5

864?-14,11,11,11,572

30 mins recline bike level 25

prawn and blistered grren beans in oyster sauce with fried rice
wine
13 st 8

88?23098,11,633

3 x 10 30kg incline bench machine
3 x 10 30kg press machine
3 x 10 30kg pecs machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns

30 20kg abdominal crunch machine
30 12.5kg barbell curls
3 x 10 10kg high cable curls

cod, tomato and olives on a bed of lentils with feta rolls
lager and wine
13 st 8

84?215,12,9,10,852

Back from holiday
13 st 8
cycling and canoeing when away

?-2?323,11,14,11,??3

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 1okg high cable curls

Off to Bergerac for a week this morning. Driving via Eurotunnel. I hope to get a good bit of cycling in but will be maintaining radio silence here until I am back.

041063,10,14,?5?3

6:30 am morning Bikram with Stephanie Bohr

2 cheese burgers
wine
13 st 0

4-22??81,13,????-1

30 mins recline bike level 25

apple
gammon, chips and melon salsa

lager and wine

501?74,10,??70

3 x 10 12.5kg cable crossovers
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 35kg lats pulldowns
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

bolognaise (beef, mushroom, courgette) and pasta
watermelon, spud, carrot and cucumber curry and rice

wine
13 st 5

461186,10,10,8,10,?3

30 mins recline bike level 25

bolognaise (beef, mushroom, courgette) and pasta
lager and wine
13 st 4

243264,11,12,87?

Couldn't be bothered so thrown a day off by life

salmon fishcakes
wine
13 st 2

411281,12,14,8,10,?

8:30 am 1 hour Bikram with Raj Sharma

borscht and bacon roll
lager and wine
13 st 4

?2282?,13,8723

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 1okg high cable curls

apple
bolognaise and garlic bread
cider and wine
left scales in office where I had been weighing parcels.

312186?,13,8733

6:30 am morning Bikram with Claire Cooper

borscht and a bolognaise wrap
cider and stout
13 st 3

734186?,12,8632

30 mins recline bike level 25

raspberries and apple
borscht and bacon salad roll
wine
13 st 7

455184?,10,9632

3 x 10 12.5kg cable crossovers
3 x 10 30kg 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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

Spanish tortilla with beans and sausages
lager and wine
13 st 4

35243?,12,11,633

30 mins recline bike level 25

lager and wine
crusty bread with cheese, sun dried toms, olives and gherkins
13 st 3

65?093?,15,11,731

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez bar preacher curls 8.75kg each end of bar

chicken pasta wrap
lager and wine
13 st 6

762049,8,14,773

8:30 am 1 hour Bikram with Shona Langridge

banana
chicken in tomato sauce with pasta
lager and wine
13 st 7

342049,8,14,773

30 mins recline bike level 25

veg Thai curry and noodles
lager and wine
13 t 3

22-2?86,11,14,673

6:30 am morning Bikram with Serena Sabala

Thai prawn and veg curry with rice
wine
13 st 2

354?676,10,12,753?

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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

banana
corned beef hash and egg
wine
13 st 3

2612798,12,8741

30 mins recline bike level 25

apple
burrito and roast green beans
wine
13 st 2

4634678,13,964-2

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 25kg cable curls

cheese and spring onion omelette, chips and peas
lager and wine
13 st 4

211-1778,14,9,55-1

30 mins recline bike level 25

chicken, rice and veg
lager and wine
13 st 2

??3-1778,14,9,55-1

Elite fitness yoga with a bloke instructor I hadn't seen before.

No scales, no diary.

4330889,15,10,35-3

Game of Throne a day off by life

54-1-1679,15,10,47-2

Threwn* a day off by life

* portmanteau word comprised of thrown and strewn.

5231468,15,935-1

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

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine
3 x 10 30kg bench machine

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

chicken, peppers and rice
chicken stew and bread
apple

lager and wine
13 st 5

6523468,15,935-1

30 mins recline bike level 25

apple
oven baked pork chops, spuds, broad beans, spring onions and peas
wine
13 st 6

772178,11,12,844-2

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez 25kg barbell curls

duck, peppers, and greens in oyster sauce with veg fried rice
cider and wine
13 st 7

650-129,10,12,96?-1

30 mins recline bike level 25

cheeseburger and chips
lager and wine
13 st 6

750-157,11,14,8751

8:30 am 1 hour Bikram with Shona Langridge

paella
lager and wine

13 st 7

?4-129?12,13,883-2

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

3 x 10 hyperextensions
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

apple and banana

whatever I ate and drank last night and whatever I weigh this morning.

I queued this up to publish at 8 in the morning yesterday afternoon, what with John up in London and Egland in the World Cup et.

76016?10,13,11,74-2

6:30 am morning Bikram with Serena Sabala

pulled pork slice
cottage pie

lager and wine
13 st 7

740181,12,14,974-2

30 mins recline bike level 25

two bananas
burger with salad
apple

wine
13 st 7

742093,10,14,684-3

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez bar preacher curls 10kg each end of bar

lamb and greens curry with chips
lager and wine

13 st 7

7?1-344?,12,874-3

30 mins recline bike level 25

lamb and greens curry with rice
lager and wine
13 st 7

94-50212,14,9470

A day off

lamb shank and colcannon
lager and wine
13 st 9

73-2-343,12,14,9470

8:30 am 1 hour Bikram with Serena Sabala

apple
chicken, spuds, carrots, gravy.
lager and wine
13 st 7

73?-383,10,13,700

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

3 x 10 hyperextensions

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 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

single arm bridge back bends

apple and banana
celery soup and Asian inspired chicken and salad roll

lager and wine
13 st 13

730242,11,15,9721

6:30 am morning Bikram with Serena Sabala

BLTs
Bolognaise and pasta

lager and wine
13 st 7

532032,11,16,?27-1

30 mins recline bike level 25

I need to get some weights in, but at least I got back to the gym

beef and onion slice
lamb chop, chips, prawns, sweetcorn and cheesy chips

wine
13 st 5

672041,11,15,7530

Yet another day off

bolognaise and chips
wine
13 st 6

68?063,12,14,842-1

A day off what with the heat and so forth

bolognaise and garlic bread
wine
13 st 6

78?063,12,14,842-1

30 mins recline bike level 25

creamed veg soup with a smoked salmon and horseradish roll

lager and wine
13 st 7

6?-2074,11,14,885-1

8:30 am 1 hour Bikram with Serena Sabala

chicken, spud and veg casserole
lager and wine
13 st 6

560-172?13,10,10,3-1

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps push downs
3 x 10 20kg barbell curls

orange
chicken and veg casserole with dumplings
lager and wine
13 st 5

5-1-152,10,13,10,10,3-1

6:30 am morning Bikram with Serena Sabala

orange
chicken, mushroom and broad bean risotto
apple
lager and wine
13 st 5

60-134,11,12,10,10,3-1

Yet another day off, though I was back in yoga at 6:30 this morning.

courgette, chicken and cherry tom pasta
cider and wine

13 st 6

31-136,11,13,9,10,0-2

30 mins recline bike level 25

apple
broad bean and cheese omelette and chips
lager and wine

13 st 3

6-2-116,11,?7810

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

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 9kg simultaneous Arnold press

ramen noodle bowl
lager and wine
13 at 6

87-2-213,11,?9631

Didn't get myself together to do any workout.

Father's day dinner in Frankie and Benny's.

lager and wine
13 st 8

43-2-414,10,11,8532

30 mins recline bike level 25 (Out of sequence)

veg and pork kitchari

Guinness
13 st 4

66-1-126,10,14,8542

Thrown a day off by life.

6-2-1-13,13,12,10,664

30 mins recline bike level 25

63-1-313,10,12,11,741

3 x 10 150kg leg press
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 35kg leg adductor machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps push downs
3 x 10 ez bar preacher curls 10kg each end of bar

blueberry and banana bread
asparagus and shiitake mushroom omelette with chips

lager and wine
13 st 6

76-10-21,10,13,8743

30 mins recline bike level 25

blueberry and banana bread
veg soup and garlic bread

wine
13 st 7

57-10059,15,10,682

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 40kg bench machine
30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers machine

3 x 10 24kg kettlebell shrugs
3 x 10 hyperextensions
3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press

banana
bolognaise and garlic bread
wine
13 st 5

75-32-2-310,14,10,653

Thrown a day off by life as John came back in the car to London with me. (I had my kettlebell but circs conspired against.)

Chinese takeaway
lager and wine
13 st 7

?4-32-42,11,14,8750

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

?5-10-468,15,10,853

30 mins recline bike level 25
No scales on tour

75-10-468,15,10,853

6:30 am morning Bikram with Serena Sabala

asparagus, ham and cheese omelette with chips
wine
13 st 7

73-11-549,14,10,851

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
15L, 15R scrunches

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps cable pullover
3 x 10 ez bar preacher curls 8.75kg each end of bar

banana
pork pie
beef and veg pasta bake

lager and wine
13 st 7

63-20-149,14,10,853

1 min Curve 10km/hr

29 mins recline bike level 25

gammon and ham roll with vegetable soup
wine

13 st 6

79?1-249,14,11,856

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

apple
fishcakes with a bacon and tomato sauce

lager and wine
13 st 7

6???-239,11,976?

30 mins recline bike level 25

cheese burger
Irish Stew

lager and wine
13 st 6

1?-3-3-14,10,11,9,12,8?

8:30 am 1 hour Bikram with Shona Langridge

carrot, spud and salmon fishcakes with baked beans and poached egg
balsamic strawberry and brie wrap

lager and wine
13 st 1

78-42048,11,11,77?

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 ez bar preacher curls 10kg each end of bar

apple
bacon and greens

lager and wine
13 st 7

69-60?18,11,12,10,3?

30 mins recline bike level 25

apple
pasta and Bologna
balsamic strawberries with brie

wine
13 st 6

18-2148,14,977?

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine
3 x 10 hyperextensions

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

3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

pasty
beef in oyster sauce with veg fried rice

wine
13 st 1

60-5-1029,12,9752

Another day off due to sloth.

cottage pie
cider, lager and wine
13 st 6

66-42-109,10,9762

Bank holiday: exercise holiday

crab and green bean pasta
wine
13 st 6

66-6103,10,10,10,874

3 min Curve
27 mins recline bike level 25

beef and courgette risotto
lager and wine

13 st 6

69-300?10,14,9,11,?0

8:30 am 1 hour Bikram with Shona Langridge

beef hash
lager and wine
13 st 6

86,-12,5-1?9,14,9,11,0

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 17.5kg barbell curls

melon and bacon wrap
bacon, beef and veg fried rice

lager and wine
13 st 8

62-53-2-38,10,11,9?3

6:30 am morning Bikram with Shona Langridge

banana
crab, green bean and pesto pasta
wine
13 st 6

78-405-46,11,12,7?

3 min Curve
26 mins recline bike level 25

banana
Irish stew

lager
13 st 7

68-800-37,14,15,960

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench machine
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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

banana
sausage, red pepper and greens in oyster sauce with egg fried rice
lager and wine
13 st 6

68-422-17,14,12,873

30 mins recline bike level 25

sausage egg and lettuce in crusty bread
wine
13 st 6

62-62116,12,9762

Another day off

?4-50-2-38,12,8873

Day off

28-7-23?9,12,986

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 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 25kg cable curls

30 second right lead, 30 seconds left lead grapevine on the Woodway Curve. (Grapevine means running sideways, with your back foot crossing over your leading foot, first crossing in front of your leading foot, then behind it.) It is harder than it sounds, and trickier leading with my left rather than right.

apple and pear

carrot soup with asparagus mayo roll
lager and wine
13 st 2

68-503-107,13,12,7?4

6:30 am morning Bikram with Serena Sabala

corned beef hash and fried egg

lager and wine
13 st 6

28-73-107,13,12,7?4

2 min Curve
28 mins recline bike level 25

chicken roll
apple
jambalaya
pear

wine
13 st 2

26-50127,15,13,554

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

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 40kg bench machine
3 x 10 40kg pecs machine
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 20kg military press

2 bananas
sweet potato and kale hash with fried egg
pear

wine
13 st 2

78-10,0-1-19,13,11,844

1 min Curve
29 mins recline bike level 25

banana
chicken and chips

lager and wine
13 st 7

74?0-248,11,9747

Didn't get a chance to go to the gym after driving up from Cardiff and knocking out burgers at the Standard.

Meatballs in blueberries with rice and kale (as disgusting as it sounds.)

lager and wine
13 st 7

?8-73-136,12,10,457

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

?6-5?-201,12,9675

3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
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 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 10kg triceps press downs
3 x 10 10kg l/r concentration curls

no scales or food diary on tour

69-62-538,12,11,?56

6:30 am morning Bikram with Serena Sabala

sausage and courgette in tomato sauce with pasta

stout and wine
13 st 6

77-60-4,67,12,12?56

30 mins recline bike level 25

soup and bread
oranges
sausage baguette

wine
13 st 7

36-40-219,14,13,736

3 x 10 30kg incline bench machine
3 x 10 40kg 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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

kiwi fruit
prawn, spin

orange and apple
cream of cauli soup with crusty bread

lager and wine
13 st 3

75-600-17,13,9?46

30 mins recline bike level 25

pasta with tomato and chorizo sauce
lager and wine
13 st 7

54-64-4-17,13,9?4 6

Yet another day off

58-610?7,13,9?4

8:30 am 1 hour Bikram with Shona Langridge

cod. spud and cauli Thai curry with rice and salad
lager and wine
13 st 5

45-62015 20??10,956

3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
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 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 30kg triceps press downs
3 x 10 30kg cable curls

orange and apple
beef casserole with crusty bread

lager and wine
13 st 4

26-1??899677

6:30 am morning Bikram with Shona Langridge

cod. spud and cauli Thai curry with rice and salad
wine

13 st 2

661?-17,13,?555

30 mins recline bike level 25

almond croissant
apple and pear
carrot and coriander soup with a BLT

wine and gin
13 st 6

661-4-3???456

3 x 10 30kg incline bench machine
3 x 10 40kg 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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

kiwi fruit
prawn, spinach and cream pasta sauce

lager and wine
13 st 6

16-13-19??467

No gym session after waiting for the gas man to service the boiler. Serviced it did he not.

banana
chicken and veg curry with rice

wine
13 st 1

45-51218,?,12,569

30 mins recline bike level 25

chicken, bacon, chips and tomato ketchup
lager and wine
13 st 4

4?-6-1037,12,12,578

8:30 am i hour Bikram with Serena Sabala

chicken, spud and courgette casserole

lager and wine
13 st 4

45-514-16,11,12,578

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

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 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 10kg concentration curls

quesadilla
lobster at Deli Boutique

lager and wine

13 st 4

28-10,1147,13,13,?64

30 mins recline bike level 25

quesadilla
cauli and spinach dhansak with rice

lager and wine
13 st 2

48-7?-535,10,11,748

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
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 hyperextensions
3 x 10 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

kiwi fruit
roast cauli soup and a bacon roll
banana
wine
13 st 4

-27-5?-21,11,11,?449

I had a Parcelforce collection from the office yesterday. It was due between 9:00 and 17:30 and they turned up after five. As I was spoken for after work I couldn't make it to the gym, but these rest days are piling up.

beef and veg bolognese and crusty breead

wine

12 st 12

-17??-338,11,11,64?

30 mins recline bike level 25

kiwi fruit
cream of celery soup and a quesadilla

lager and wine
12 st 13

24?1-309,11,10,758

Yet another day off

lamb abd veg pasta
wine
13 st 2

0?-8-1-428,11,864,11

8:30 am i hour Bikram with Kee Chan

lamb enchiladas
lager and wine

13 st 0

-13-70-134,11,12,66?

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 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 12kg concentration curls

pear
chicken and cabbage curry with chips

lager and wine
12 at 13

-23-712168,11,4?8

6:30 am morning Bikram with Serena Sabala

tuna, sweetcorn and mayo wrap
lager and wine

12 st 12

04-6-5-206,11,11,37,11

Chalk up a day of rest - the third in eight days! - I just couldn't be bothered.

Kitchari (Rice and Lentils)
pear
calamari then calzone at Corleone; Ollie's birthday

lager and wine
13 st 0

38-6-5-206,11,11,37,11

30 mins recline bike level 25

orange and pear
cream of onion soup and a crusty tuna, sweetcorn, siracha-mayo roll
wine
13 st 3

-19-6-1018,11,?34,12

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

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 30kg pecs machine
30 20kg abdominal crunch machine


3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

pear and orange
chicken and cabbage curry with wild garlic dhal and broad bean rice
wine
12 st 13

3?-80-4487,10,45?

No kettlebell in the car so thrown a day off by life. (I remembered it is currently weighting down the floor to ceiling speed ball in Ben's room.)

sausage casserole with colcannon

cider, lager and wine
13 st 3

?7-9-2-1358835?

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

? 5-1-5-398,12,56,12

8:30 am i hour Bikram with Serena Sabala

Neither scales nor yet food and booze diary at Bronwydd.

48-9-2-1-229,11,12,57,11

6:30 am morning Bikram with Stephanie Bohr including useful adjustments

orange
broad bean, mushroom, wild garlic and prawn rissotto

lager and wine
13 st 4

49-8-20-1,11,11,11,56,11

Didn't get the gym yesterday and probably won't on Sunday.

spuds, cabbage and lamb
lager and wine
13 st 4

47-7-21-1,10,8914,9

30 mins recline bike level 25

banana
shepherd's pie
wine
13 st 4

2?-30-6-2?,11,11,259

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 50kg triceps machine

3 x 10 35kg leg adductor machine
3 x 10 20kg curl machine
3 x 10 scrunches on elevated bench

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20g triceps press downs
30 ez bar preacher curls 5kg each end of metal bar

apple and pear
lamb, spud and cabbage stew
lager and wine
13 st 2

26-3-31-3?9,10,54,12

30 mins recline bike level 25

pork and 'slaw roll
roast pork Sunday dinner

lager and wine
13 st 2

271-3-1?8,11,??4,11

8:30 am i hour Bikram with Serena Sabala

sausage roll
pork and slaw baguette
lager and wine
13 st 2

460?-4?79?04,12

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 10kg cable crossovers (different machine to usual, posts closer together)
30 20kg abdominal crunch machine

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

3 x 10 hyperextensions
3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

apple and banana
pork, chips and cauli cheese
lager and wine
13 st 4

16-140-77,11,?227

6:30 am morning Bikram with Stephanie Bohr

bacon roll
chicken casserole, cauli cheese and roast spuds

wine
13 st 1

5015-4-10,59?22,10

30 mins recline bike level 25
chicken casserole abd mashed spuds
lager and wine
13 st 5

26?-1-1-859?227

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 9g l/r dumbbell triceps extension
15l/14r one leg scrunches
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20g triceps pressdowns
30 ez bar preacher curls 5kg each end of metal bar

apple
shakshuka and crusty bread
wine
13 st 2

16?-17-3689359

It was a Bank Holiday yesterday. I had a day off as well.

sausage and bean roll
kale and onion omelette
wine
13 st 1

020-27-2998719

8:30 am 60 minutes Bikram with Harriet McAfferty

sausage and veg casserole with bread
wine
13 st 0

150-27-2998719

30 mins recline bike level 25

chicken and veg casserole with crusty bread
pear
wine and lager
13 st 1

17107-367,10,34,11

10 am Bikram with Harriet McAfferty (sub for Raj Sharma)

corned beef hash with a fried egg
pear

lager and wine
13 st 1

-37-2-14-578916,11

6:30 am morning Bikram with Stephanie Bohr

leftover mushroom and sausage meat bolognaise with pasta
TRICOLORE then RISOTTO DI MARE at Corleone with Ben
late night bacon roll

cider and wine
12 st 11

06-1-13-29,11,826,12

3 x 10 12.5kg cable crossovers
3 x 10 40g 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

apple and pear
chicken and veg casserole with spud and kale colcannon

wine
13 st 0

07-3-3608,10,916,11

30 mins recline bike level 25

chicken and veg casserole with crusty bread
wine

13 st 0

66-1-25099,10,13,12

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 9g l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20g triceps pressdowns
3 x 10 20kg barbell curls
squat stretches

mushroom and sausage meat bolognaise with pasta
lager and wine

13 st 6!

3?-3-38-35,10,715,10

Thrown a day off by life

sausage, bean and pineapple casserole with bread
lager and wine
13 st 3

2?-1-15058715,13

8:30 am 60 minutes Bikram with Shona Langridge.

sweet and sour pork with noodles
lager and wine
13 st 2

-23-323-2?9936,15

30 mins recline bike level 25

cheeseburger and chips
lager and wine
12 st 12

-250-25-2?9936,15

6:30 am morning Bikram with Shona Langridge

Hawaiian pizza of my own design and on top of hand made dough
wine

12 st 12

-13-15-2?9936,15

30 mins recline bike level 25

Thai red pork, pineapple, carrot curry with rice
cider and wine

12 st 13

06-3507,10,938,13

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 30kg bench machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine

10 20kg pulley
10 25kg pulley
10 30kg pulley

3 x 10 hyperextensions
3 x 10 seated row back machine

3 x 10 24kg kettlebell shrugs
3 x 7kg simultaneous Arnold presses
3 x 10 20kg shoulder press machine

squat stretches

leftover rice, pork, carrots and leek
pork, cabbage, carrot and tomato pasta

wine
13 st 0

17-116-469?-13,13

30 mins recline bike level 25

rice, pork, carrots and leek
lager and wine
13 st 1

16-318-469?-13,13

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

3 x 10 25kg triceps pressdowns
3 x 10 ez-bar preacher curls 5kg each end of metal bar
squat stretches

roast pork Sunday dinner
lager and wine
13 st 1

-28-136388?-15,16

8:30 am 60 minutes Bikram with Shona Langridge.

beef and veg stew with colcannon
Guinness and wine

12 st 12

-15-2142,10,10,?-14,13

30 mins recline bike level 25

chicken, bean and pineapple quesadilla
Thai red pork, pineapple and butternut squash curry with noodles

lager and wine
12 st 13

-19-2106-158?04,17

6:30 am morning Bikram with Shona Langridge
Bizarrely, the two things I couldn't do with my bad shoulder were sit ups and lying down on my front with my head turned to the right. Everything else seemed about the same as usual. I see I was also managing a shoulder injury this time last year.

butternut squash with chicken, cheese and beans
sweet potato and red onion bhajis
quesadilla
lager and wine
12 st 13

-2712606,10,?31,16

I woke up with what feels like a trapped nerve in my right shoulder which I protected in the light routine below. I am also due in hot yoga tomorrow. Maybe that will help.

3 x 10 30kg incline bench machine
3 x 10 30kg bench machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine

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

3 x 10 hyperextensions
3 x 10 10kg shoulder press machine
30 20kg abdominal crunch machine

3 x 5kg simultaneous shoulder presses
3 x 10 20kg kettlebell shrugs

Thai red pork, pineapple and butternut squash curry with chips and crushed nuts
wine
12 st 12

18-22?-246??2,16

30 mins recline bike level 25

tuna, sweetcorn and tomato quesadilla
chicken, bean and veg casserole with crusty bread

lager and wine
13 st 1

-140??-367??3,16

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

30 20kg abdominal crunch machine
3 x 10 20kg curl machine
3 x 10 50kg triceps machine

3 x 10 20kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pressdowns
3 x 10 20kg curls

pulled pork, pineapple and guacamole quesadilla
tuna and sweetcorn pasta

wine
12 st 13

460??-188804?

30 mins recline bike level 25

Thai lamb, aubergine, mushroom and greens curry with fruit and nut couscous
lager and wine
13 st 4

??1??-210,7814?

10 am yoga at Elite Fitness with Rae Dwyer (v good.)

lasagne at Caroline's
lager and wine
no scales on tour

??0???598-35

Thrown a day off by life and no scales, food or booze diary on tour.

Not the most fascinating post ever, what?

2?-2??-279604?

6:30 am morning Bikram with Shona Langridge

veg soup and croutons
Thai lamb, aubergine and greens curry with chips
wine
13 st 2

4?-2??-279604?

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40g 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

cheese and salad roll
duck pate and salad roll with veg soup

wine
13 st 4

4?4??-279604?

30 mins recline bike level 25
I wanted to go higher but level 25 is the max it seems

bacon, tomato, onion, celery and cucumber pasta salad
onion bhaji then chicken dhansak and peas pilau rice at the Spice of Raj

lager
13 st 4

3?-1?5079831?

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 7kg simultaneous l/r dumbbell curls

3 x 10 30kg triceps pressdowns
3 x 10 10kg curls
duck walk progressions

pineapple, tomato, celery, cucumber, nut and raisin rice salad
taco stack and chips

lager and wine
13 st 3

2??04-2895-3??

30 mins recline bike level 25

Thai lamb, aubergine and greens curry with rice

lager and wine
13 st 2

0?0-1709,10,6-2??

8:30 am 60 minutes Bikram with Shona Langridge.

Thai lamb, aubergine and greens curry with noodles
lager and wine
13 st 0

23016-1896-3?

3 x 10 scrunches (machine elevated on bench)

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 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
3 x 9kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs/weighted carry combo

deep squat stretches

2 bananas
seafood and seaweed risotto
lager and wine

13 st 2

061-44-2978-518

6:30 am morning Bikram with Shona Langridge

apple and banana
sunchoke and cime di rapa soup with garlic bread

wine
13 st 0

362021?,10,4-458

30 mins recline bike level 24

apple and banana
poultry bánh mì

wine
13 st 3

131052??5-46,12

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 ez-bar preacher curls 10 kg each end of metal bar
duck walk progressions

Clementine, apple, banana
roast chicken, spuds, carrot, leek and broccoli rabe

wine
13 st 1

06-2-1625?6-48,12

30 mins recline bike level 23

2 clementines
chicken, veg and Jerusalem artichoke casserole with crusty bread

lager and wine
13 st 0

4630628?6-6,11,13

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 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 20kg kettlebell shrugs/weighted carry combo
3 x 10 4kg l/r kettlebell bottoms-up press

bear crawl

cottage pie
lager and wine

13 st 4

17-1-1618?6-6,11,13

Took a day off as my brother John was up visiting.

beef stew and crusty bread
lager and wine
13 st 1

370-322,10,?6-4,10?

30 mins recline bike level 22

apple and Clementine
burritos

lager and wine
13 st 3

460060,10,?8-46?

6:30 am morning Bikram with Shona Langridge

veg soup and a bacon roll
wine
13 st 4

444-25-29?6-65?

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r ez-bat preacher curls 10og each end of metal bar
duck walk progressions

apple and Clementine
pork and broccoli in oyster sauce with noodles

wine
13 st 4

36-25-29?6-65?

30 mins recline bike level 22

apple and Clementine
hot Spanish omelette, sausage meat and spinach wrap

wine
13 st 3

57-4609?6-65,11

3 x 10 40kg lats pulldown close grip

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 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausage meat and spinach wrap
stout and wine
13 st 5

3-1071?87-36,13

Thrown a day off by life.

3?2-140?679-3,11

30 mins recline bike level 22

bacon chips and beans
lager and wine

13 st 3

?3-2452?7?68?

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r 12kg dumbbell preacher curls
duck walk progressions

prawn sarnie
pasty

Guiness
no scales in Sherwood Forest

372-2?1?86?7,12

30 mins recline bike level 22

veg samosa, rice and chicken at West Dean
soup and sarnie

wine
13 st 3

070?31?86?7,11

John Clemens' funeral; thrown a day off by death?

burger
veg soup with an egg and avocado sarnie

lager and wine
13 st 0

05-1?64?86-7,10,10

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40g 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

duck walk progressions

tuna, bean, and avocado quesadilla
wine

13 st 0

36-5185?54-64,11

15 mins recline bike level 21
15 mins level 21

53.9 sec 250m rowing

apple and orange
veg and gammon fried rice
wine

13 st 3

17-4-252?76-46,11

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r 12kg dumbbell preacher curls
duck walk progressions

beef stew with colcannon
win2
13 st 1

2?-3-455367-49,10

8:30 am 60 minutes Bikram with Shona Langridge.

pulled pork and 'slaw rolls
lager and wine
13 st 2

43-2353975-579

30 mins recline bike level 21

tuna and cauliflower pasta bake
lager and wine
13 st 4

2?0-154,10,77-55

6:30 am morning Bikram with Shona Langridge

chilli 'n chips
wine
13 st 2

35106578,10,-48

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 scrunches (machine elevated on bench)
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 16kg kettlebell triceps extensions
30 e-z bar preacher curls 2.5kg on each end
duck walk progressions

olive oil and bread
chilli and rice
lager and wine

13 st 3

47?0548,10,?-59

30 mins recline bike level 21

relaxed sub 1 minute 250m row

beef, red peeper and black bean chilli with rice
wine
13 st 4

33?83,10,75-58,11

3 x 10 40g bench
3 x 10 25kg 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 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 8kg l/r kettlebell bottoms-up press
duck walk progressions
3 x 10 12.5kg cable crossovers

sweet potato soup with pulled pork, BBQ sauce and coleslaw in crusty bread
lager and wine
13 st 3

24023945-38,13

30 mins recline bike level 21

relaxed sub 1 minute 250m row

pulled pork in baked sweet spuds with rice and peas
wine
13 st 2

?5094467-18,13

Drove down to Cardiff with Ben for the Wales Scotland game first thing, so thrown a day off by life.

pizza
lager
no scales on tour

28244546-4,10,14

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

3 x 10 25kg triceps pushdowns
3 x 10 20kg barbell curls
30 scrunches

hoisin duck wrap
pizza

wine
13 st 2

39-174646-4,10

6:30 am morning Bikram with Eugene Sabala

tuna, spinach and sweetcorn pasta with a bread roll
wine

13 st 3

37-144777-59,13

30 mins recline bike level 21

relaxed sub 1 minute 250m row

apples
moussaka and a bread roll

wine
13 st 3

18206877-5,10,13

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 20kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunches (machine elevated on bench)

3 x 10 30kg pecs machine
3 x 10 35kg bench machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
deep static squat

apple and banana
tuna, spinach and sweetcorn pasta with a bread roll

stout and wine
13 st 1

47-115,11,85-5,10,13

30 mins recline bike level 21

apple and banana
moussaka

wine
13 st 4

46-135965-5914

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

3 x 10 25kg triceps pushdowns
3 x 10 20kg barbell curls

15 l 15 r one leg scrunches
duck walk progressions

bacon and cheese roll
chicken and veg casserole

lager and wine
13 st 4

?7-155757-37

Hot Yoga w/Bethan Elite fitness Cardiff

Dinner round Caroline's
wine

?6156766-28

Didn't manage to get anything done before I had to head off down the M4.

4516878-3,11

6:30 am morning Bikram with Shona Langridge

chicken and veg casserole
wine

13 st 4

55-136878-3,11

30 mins recline bike level 21

broccoli and beef pasta bake
lager and wine
13 st 5

2320357850,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

2 home made cheese burgers with spring onions and preserved carrots
glass of wine
13 st 2

74-1256987-28

A day off

jambalaya and bread
lager and wine
13 st 7

051147,11,66,-1,10

30 mins recline bike level 21

roast beef Sunday dinner
lager and wine
13 st

763265964,-1,11

8:30 am 60 minutes Bikram with Shona Langridge.

oysters
sappho meze bar
lager, stout and wine
13 st 7

55-14459551,10

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

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 10kg on e-z bar

duck walk progressions

lager and wine
13 st 5

45317384408

6:30 am morning Bikram with Shona Langridge

carnitas, spud and courgette hash with a fried egg and salsa
wine
13 st 4

7723548660,10

20 mins recline bike level 20
10 mins level 21

52.8 sec 250m rowing

apple and clementine
fish pie

wine
13 st 7

46?2369860,11

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
carnitas caldo with a quesidilla

lager and wine
13 st 4

47?447,12,861,13

30 mins recline bike level 20

53.4 sec 250m rowing

cheese, carnitas, black bean, apple and carrot salad wrap
broccoli pasta bake

lager and wine
13 st 4

67-35389680,10(16!)

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

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 7kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 20kg on e-z bar

bacon roll
dirty burger and fries

Stella and wine
13 st 6

44-2549,10,731,10

8:30 am 60 minutes Bikram with Shona Langridge. I was useless after yesterday. The effect of one day's sloth is astounding.

courgette, black bean and carnitas enchilada
lager and wine

13st 4

53144,10,96358

Didn't do anything.

kale dhal and rice

wine
13 st 5

47-161,11,11,6618

6:30 am morning Bikram with Shona Langridge

lamb and greens pasta bake
wine
13 st 4

56143,10,10,6,229

30 mins recline bike level 20

53.4 sec 250m rowing

lamb, kale, chickpea burrito
orange
greens pasta bake

wine
13 st 5

45-2409,11,632,10

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 12.5kg cable crossovers (on one leg)
3 x 10 35kg bench machine

3 x 10 25kg incline press machine
3 x 10 20kg shoulder press machine
10 left leg, 10 right, ten both legs scrunches

3 x 19kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
Irish Stew and crusty bread

wine
13 st 4

-15040,10,11,7429

30 mins recline bike level 20

52.8 sec 250m rowing

lamb, kale, chickpea and rice concoction
wine and bourbon
12 st 13

10559,11,7429

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

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 7kg simultaneous l/r dumbbell curls

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

chicken, spud and sprout roast dinner
lager and wine

13 st 1

3032,10,12,441,10

Summoned to the pub so thrown a day off by life

chicken casserole and crusty bread
lager and wine
13 st 3

11438,12,542,14

30 mins recline bike level 20

54.0 sec 250m rowing

creamy chicken and mushroom pasta
lager and wine
13 st 1

-1202,7,10,652,11

6pm 1 hour Bikram with Raj

chicken tortilla soup
wine
12 st 13

0052,11,13,6?0,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 50kg bench
3 x 10 25kg incline 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 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 10kg simultaneous Arnold press
duck walk

spud, egg, onion, tomato, chilli, chorizo and corn burrito of my own design
wine
13 st 0

513,11,?5?1,11

30 mins recline bike level 20

52.0 sec 250m rowing

Clementines
Spanish omelette with sweetcorn and chorizo in a wrap

Stout and wine
13 st 5

2423,12,?5?2,10

Took New Year's Day off

Korean egg and seaweed roll
Enchiladas with avocado sauce

stout and wine
13 st 2

5-245,10,?6?5,14

9:30 am 1 hour Bikram with Raj

13 st 5