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