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