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