660445,9,13,11,666

6:30 am morning Bikram with Serena Sabala

borscht and rye bread
stout and wine
13 st 6

764?45,11,12,11,765

30 mins recline bike level 25

sausage salad roll
banana
sausage casserole
wine
13 st 7

751?64,11,?,13,10,53

3 x 10 30g bench machine
3 x 10 30kg pecs machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 12.5kg cable crossovers
3 x 10 10kg high cable curls

3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns
2 x 15 ex bar preacher curls 5kg each end

sausage chips and beans
lager and wine
13 st 7

754575,10,?,10,865

30 mins recline bike level 25

apple
burger with Greek salad
lager and wine
13 st 7

6?4284,9?,11,10,74

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

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 24kg kettlebell shrugs
3 x 10 17.5kg military press

apple
chicken tikka and spuds on skewers with guac
lager and wine

7?1074,10,11,11,964

8:30 am 1 hour Bikram with Shona Langridge
veg and pork fried rice
steak, mushrooms, spinach and chips
lager and wine
13 st 7

570396,12,9,11,35

30 mins recline bike level 25

apple
Vietnamese tacos
lager and wine
13 st 5

570172,10,10,12,?65

6:30 am morning Bikram with Serena Sabala
I felt terrible

veg dhansak and pulao rice
lager, cider and wine
13 st 5

5511758,10,13,?35

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 30kg incline bench machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns

30 20kg abdominal crunch machine
30 20kg barbell curls
3 x 10 10kg high cable curls

pork, lentils, veg, rice
wine
13 st 5

741245,12,11,12,?52

Yet another day off. I need to tale myself in hand.

cheese and tomato omelette and chips
lager and wine
13 st 7

553363,11,8,11,625

30 mins recline bike level 25

2 apples
sausages
13 st 5

4434469,10,11,714

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 hyperextensions
30 20kg cable core machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

coq au vin with rice
cheese burger
lager
13 st 4

?40250,10,11,11,642

Yoga at Elite Fitness in Cardiff. Same instructor as last time but didn't catch his name.

sausage and green veg with pasta

wine

no scales on tour

6424-328,11,12,325

Thrown a day off by life as I had to drive to Cardiff via Portishead,.

641234,12,11,12,533

6:30 am morning Bikram with Serena Sabala

salmon fishcakes, poached egg, green beans and tomatoes
wine
13 st 6

561?349,11,13,863

Thrown a day off by life; Warwickshire in the morning and then technical problems in the afternoon, and engagements in the evening

salmon fishcake
lager and wine
13 st 5

864?-14,11,11,11,572

30 mins recline bike level 25

prawn and blistered grren beans in oyster sauce with fried rice
wine
13 st 8

88?23098,11,633

3 x 10 30kg incline bench machine
3 x 10 30kg press machine
3 x 10 30kg pecs machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns

30 20kg abdominal crunch machine
30 12.5kg barbell curls
3 x 10 10kg high cable curls

cod, tomato and olives on a bed of lentils with feta rolls
lager and wine
13 st 8

84?215,12,9,10,852

Back from holiday
13 st 8
cycling and canoeing when away

?-2?323,11,14,11,??3

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 1okg high cable curls

Off to Bergerac for a week this morning. Driving via Eurotunnel. I hope to get a good bit of cycling in but will be maintaining radio silence here until I am back.

041063,10,14,?5?3

6:30 am morning Bikram with Stephanie Bohr

2 cheese burgers
wine
13 st 0

4-22??81,13,????-1

30 mins recline bike level 25

apple
gammon, chips and melon salsa

lager and wine

501?74,10,??70

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 35kg lats pulldowns
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

bolognaise (beef, mushroom, courgette) and pasta
watermelon, spud, carrot and cucumber curry and rice

wine
13 st 5