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