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