0131052??5-46,12

A lazy day off
pork hash 'n eggs
wine
13 st 0

106-2-1625?6-48,12

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

3 x 10 30kg high pulls
3 x 10 30kg pull downs
3 x 10 hyperextensions

30 20kg abdominal crunch machine

3 x 10 10kg shoulder press machine
3 x 10 5kg l/r simultaneous dumbbell Arnold presses
3 x 10 29kg kettlebell shrugs

pork hash 'n eggs
wine
13 st 1

14630628?6-6,11,13

30 mins recline bike level 25

burritos
lager and wine
13 st 1

117-1-1618?6-6,11,13

3 x 10 100kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 45kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps cable pull downs

30 20kg abdominal crunch machine

raspberry jam turnovers
pork and aubergine chilli with chips

lager and wine
13 st 1

4370-322,10,?6-4,10?

8:30 am one hour Bikram with Shona Langridge

Brazil-inspired pork, black bean, veg and dumpling casserole
lager and wine
13 st 4

0460060,10,?8-46?

30 mins recline bike level 25

bacon, egg, cheese, olive and veg baguette
lager and wine

13 st 0

4444-25-29?6-65?

7 am morning one hour Bikram with Serena Sabala
hurt my left knee in Eagle pose (garurasana) which is less than ideal preparation for skiing.

chicken pot pie
Guiness and wine
13 st 4 (weight creeping up last coupla days)

236-25-29?6-65?

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

3 x 10 30kg pulley
3 x 10 20kg pull downs
3 x 10 hyperextensions

30 20kg abdominal crunch machine

3 x 10 10kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

peanuts
chicken, veg and egg fried rice

cider and wine
13 st 2

057-4609?6-65,11

A day of from indolence. This needs to be nipped in the bud.

KFC wrap
fish pie, beans and HP sauce
wine
13 st 0

-23-1071?87-36,13

30 mins recline bike level 25

chicken and veg casserole with dumplings
wine
12 st 12

03?2-140?679-3,11

A day off; many episodes of Columbo and streaming Bohemian Rhapsody at root of indolence.

fish pie
wine
13 st 0

-3?3-2452?7?68?

1 hour Bikram with Shona Langridge at half past eight

veg omelette and chips with siracha mayo
lager and wine
12 st 11

-2372-2?1?86?7,12

3 x 10 100kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 20kg abdominal crunch machine

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 45kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps cable pull downs

prawn, pork, veg and chickpea fried rice
lager and wine
12 st 12

2070?31?86?7,11

7 am morning one hour Bikram with Serena Sabala

chicken and veg pasta
wine

13 st 2 (hmmmm)

005-1?64?86-7,10,10

25 mins recline bike level 25

sorta Spanish chickpea, veg, chorizo and prawn soup with crusty bread
wine

13 st 0

-136-5185?54-64,11

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 hyperextensions

30 20kg abdominal crunch machine

3 x 10 10kg shoulder press machine
30 l/r simultaneous 5kg Arnold press
3 x 10 12kg kettlebell shrugs

chicken, bacon, mushroom, sweet pepper and artichoke carbonara with pasta
wine
12 st 13

017-4-252?76-46,11

a day off
chicken and veg curry with rice
wine
13 st 0

02?-3-455367-49,10

15 mins recline bike level 25
phone call
20 mins bike level 12

all day breakfast
lager and wine
13 st 0

?43-2353975-579

Cardiff Hotpod Flow with Eleri Morgan

chicken and veg curry with a naan
wine
no scales on tour

?2?0-154,10,77-55

A day off what with getting to Cardiff via Portishead 'n all.

No nothing on tour

035106578,10,-48

3 x 10 12.5kg barbell front squats
3 x 10 15kg curl machine
3 x 10 40kg triceps machine

3 x 10 30kg leg extension
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

30 20kg abdominal crunch machine

3 x 10 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

sausage and veg casserole with crusty bread
wine
13 st 0

?47?0548,10,?-59

25 mins recline bike level 25

lager and crisps
no scales on tour in Yorkshire

-233?83,10,75-58,11

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

red pepper and artichoke omelette and chips
lager and wine
12 st 12

124023945-38,13

30 mins bike level 12

turkey, veg and chickpea curry with rice
wine
13 st 1

1?5094467-18,13

3 x 10 12.5kg barbell front squats
3 x 10 15kg curl machine
3 x 10 40kg triceps machine

3 x 10 30kg leg extension
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

30 20kg abdominal crunch machine

3 x 10 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

curry and noodles
red pepper and artichoke omelette and chips
lager and wine
13 st 1

-128244546-4,10,14

1 hour Bikram with Shona Langridge at half past eight

turkey, veg and chickpea curry with rice
lager and wine
12 st 13

-239-174646-4,10

30 mins bike level 12

chicken, veg, rice and beans
lager and wine
12 st 12

137-144777-59,13

7 am morning one hour Bikram with Serena Sabala

bacon and egg rolls with veggie soup
wine
13 st 1