-14

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible from chapter 47 to first half hour of chapter 48.

Drinks

• Take away coffee from the Commonwealth Café
• Fortijuce Tropical (200 ml Bottle from Starter Pack) 
• Drinks with dinner

Food

• Pineapple, melon, mixed nut pieces, Greek yoghurt, honey
• Korean at Jin Go Gae Restaurant with Ben, Jane and Simona for his birthday

Weight

• 10 st 0

-13

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses 
• 3 x 10 shoulder presses : 10kg
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Fortijuce Strawberry (200 ml Bottle) 

Food

• Nadorcott mandarin, chopped banana, mixed nuts, Greek yoghurt, honey (buy more honey)

Weight

• 10 st 1

-14

 Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible to the end of chapter 47.

Drinks

• Americano @ CITW
• Strawberries & Cream Huel from Holland and Barrett
• 2 after work Stella's in the Standard with Andy Tea

Food

• Melon chunks, grapes, Holland and Barrett mixed nut pieces, Greek yoghurt, honey

Weight

• 10 st 0

-14

Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Americano @ CITW
• Salted Caramel Huel from Holland and Barrett
• 2 lagers with Steve, Craft Tooting.

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey

Weight

• 10 st 0

-12

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments. The Covenant of Water on Audible. Starting at the beginning of Chapter 46 after listening on journey to and from Cardiff. Got as far as the first nine and a half minutes of Chapter 26.

Drinks

• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Cinnamon Swirl Huel from Holland and Barrett
• Glass of white, house visit

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey

Weight

• 10 st 2

-15

Workout

• New Malden Diagnostic Centre rehab exercises

Drinks

• Latte in the Munster Road Plum Café with PG.
• 1 Stella in the Standard watching Wales 40-6 Australia

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey
• Omelette

Weight

• 9 st 13 lowest ever

No scales on tour... but

Workout

• New Malden Diagnostic Centre rehab exercises

Drinks

• Latte at Ty Enfys
• 3 Stellas with Phil in the Claude

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey
• Shortcake biscuits and slice of cake at Ty Enfys
• Scotch egg and tomato ketchup

Weight

• No scales on tour, 13 st 7 on this day two years ago though. Gotta be around three and a half stone lighter now.

No scales on tour

 Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Take away coffee from the Commonwealth Café

Food

• Plums, cashews, Greek yoghurt, honey
• Scotch egg from M4 garage
• Lamb dhansak and pilau rice with Sean at Lake Spice

Weight

• No scales on tour, visiting mum in Cardiff

-12

 Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments. Now on Part 4 of The Covenant of Water, chapters 30 and 31 completed. (I will be listening to more in the car driving to Cardiff later.)

Drinks

• Laxido 01:30
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• 2 glasses of  white wine at dinner

Food

• Bacon sarnie and mug of celery, tomato and lentil soup
• Noodle Foodle with Jane; some sorta spicy salmon and rice seaweed roll then Singapore noodles

Weight

• 10 st 2

-14

Workout

• Lunchtime New Malden Diagnostic Centre rehab exercises at Nuffield
• Fell asleep and didn't go to 8pm Yin yoga at Surya with Marjan Nourouzi (Subst. for Raj Sharma) at Surya

Drinks

• Laxido 05:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• 1 Stella in the Standard after work

Food

• Plumbs, cashew nuts, Greek yoghurt, honey

Weight

• 10 st 0 new lightest ever

-12

Workout

• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
• 3 x 10 Technogym seated cable press:10kg (each side), 7.5kg, 7.5kg
• New Malden Diagnostic Centre rehab exercises (PDF 18/9/23)

Drinks

• Laxido 05:00, 15:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• 2 white wines at the Hendrie's

Food

• Plums, mixed nuts, Greek yoghurt, honey (buy more nuts and yoghurt)

Weight

• 10 st  2 equal lightest ever

-11

Workout

• 17:30 to 18:45 Warm Yang-Yin Yoga with Shona at Surya

Drinks

• Laxido 05:00, 15:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Pint of Stella in the Standard watching Callum in Nottingham Forest v Burnley

Food

• 2 Plumbs, mango, mixed nuts, Greek yoghurt, honey
• Pukka Veggie Leek & Potato Pie

Weight

• 10 st  3

-12

 Workout

• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments: chapters 28 and 29 of The Covenant of Water.
• New Malden Diagnostic Centre rehab exercises

Drinks

• Laxido 04:30 then decided to have a few days off and see what happens
• 2 flat whites with PG. One in the Plum Café and one in COFX
• White wine at Jonnie H's birthday BBQ

Food

• Plumbs, mango, mixed nuts, Greek yoghurt, honey
• Cheeseburger at Jonnie H's birthday BBQ

Weight

• 10 st 2 lightest ever

-10

Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Laxido 03:30, 07:30, 11:30, 15:30
• Red wine @ Canedo: Wales v Portugal
• 1 Stella @ Standard: Ireland v Tonga

Food

• Plumbs, mixed nuts, Greek yoghurt, honey

Weight

• 10 st 4 lightest ever

-7

Workout

• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments: chapters 26 and 27 of The Covenant of Water. I finished 25 on the tube yesterday.

Drinks

• Laxido 04:30,10:30, 16:30
• 2 Stella's in the Standard

Food

• 11 prunes (counting how many in a can), mixed nuts, Greek yoghurt, honey
• Bacon sarnie

Weight

• 10 st 7

-9

Workout

• 3 x 10 bench presses
• 3 x 10 preacher curls: 2.5kg each end of curl bar
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg

Drinks

• Laxido 05:30, 08:45, 12:00, 16:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• White wine with dinner

Food

• Cubed apple, mixed nuts, Greek yoghurt, honey
• Seafood pizza at Avanti, Fulham Palace Road

Weight

• 10 st 5 equal lightest ever

-9

Workout

• 8pm Yin yoga with Raj. The neurologist's ban on leg crossing and kneeling has pretty much ruled out Bikram for the time being.

Drinks

• Laxido 04:30, 08:30, 12:30, 16:30
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Stella in the Standard after yoga

Food

• Cubed pear, mixed nuts, Greek yoghurt, honey

Weight

• 10 st 5 equal lightest ever

-7

Workout

• Recline bike for half an hour working up from effort level 15 to 25 in three minute segments: About five minutes into chapter 25 of The Covenant of Water.

Drinks

• Laxido 05:30. 09:00, 13:30, 17:00, double 23:00
• Americano @ CITW
• 1 Stella in the Standard watching Scotland England footie. First with Andy Tea and Ollie, joined later by Lee then Jonnie.

Food

• mango, mixed nuts, Greek yoghurt, honey
• Fish 'n chips with Tartar sauce

Weight

• 10 st 7

-8

Workout

• 3 x 10 bench presses
• 3 x 10 preacher curls 
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

Drinks

• Double Laxido 04:00, Double Laxido 14:00, Double Laxido 23:00
• Americano @ CITW
• Red wine with dinner
• A pint of Stella at the Standard post theatre

Food

• Grapefruit, mixed nuts, Greek yoghurt, honey
• Vegetarian biryani @ Arabesque, Belsize Park

Weight

• 10 st 6

-7

Workout

• Recline bike for half an hour working up from effort level 15 to 25 in three minute segments: This Covenant of Silence, Audible via Bluetooth headphones and phone. I'm about ten minutes into Chapter 24. The Swedish doctor has just arrived at the abandoned leper hostel.

Drinks

• Laxido 6:00, 14:00, 22:30
• 2 flat whites with PG. One in the Plum Café and one in COFX
• Corona at Wahaca
• 2 Stellas at Wales v Fiji in the Standard

Food

• Wahaca Mexican food with Ben and Jane

Weight

• 10 st 7

-7

 Workout

• 8:30 am 1 hour Bikram with Shona Langridge, using the modifications Raj gave me for my drop-foot

Drinks

• Laxido 6:00, 10:00, 19:00, 23:00
• Americano @ CITW
• A single Stella at the Standard for the second half of Ireland 82-8 Romania
• A single Stella at the Standard for the second half of England 27-10 Argentina

Food

• bowl of grapefruit, mixed nuts, honey and Greek yoghurt
• two bacon and tomato ketchup baps

Weight

• 10 st 7

-9

Workout

• 3 x 10 preacher curls 
• 3 x 10 bench presses
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

Drinks

• Laxido 5:00, 9:00, 13:00, 17:00
• Americano @ CITW
• Stellas watching Rugby World Cuo with Andy T, Megan, Jonnie, Steve and Rebecca

Food

• bowl of blueberries, cashews, honey and Greek yoghurt

Weight

• 10 st 5 equal lightest ever

-8

Workout

• One on one with Raj for ideas to help me practice with 'drop foot.' Also, and this amazed me, the breathing and concentration exercises also helped with my ongoing digestion system issues. Perhaps my most valuable hour of yoga ever.

Drinks

• Laxido 5:15, 9:15,13:15, double bedtime
• Americano @ CITW
• Water all day in the office goes without saying
• Red wine in Canedo with Donna, Andy Tea and Helen

Food

• bowl of peeled orange segments, cashews, honey and Greek yoghurt (delicious)
• black pudding Pat brought back from Ireland, bacon, fried egg, baked beans, skillet breakfast potatoes and HP sauce

Weight

• 10 st 6

-7

Workout

• Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone. The beginning of part three which is chapter 23 and all but 50 minutes long so I will finish it next time.

 Drinks

• Laxido 6:45. 10:45, 14:15, double bedtime
• Americano @ CITW
• 2 Stella's in the Standard with Ben

Food

• bowl of chopped banana, cashews, honey and Greek yoghurt
• home made Irish stew with the 'devil may care' flourish of added garden peas

Weight

• 10 st 7

-6

Workout

• 3 x 10 bench presses
• 3 x 10 preacher curls 
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

Drinks

• Laxido
• Americano @ CITW
• Laxido
• First take away coffee from the Commonwealth Café for a good while.
• 2pm Laxido after the gym then a 5pm before going home
• 2 Stella's in the Standard: Reunion with Dave and Leone who are back on a flying visit from Australia. Luke and other London friends all present and correct.
• Double Laxido. It is the A&E doctor who told me to take six a day for a fortnight. It's not like it is my idea,

Weight - 11st 8

-9

Noon; 1 hour Bikram with Raj Sharma.

Laxido

Americano @ CITW

Laxido

2 1/2 Stellas with Ben in the Standard

Tortilla de patatas con chorizo

10 St 5; new lightest ever

-6

Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone to the end of chapter 22 which is also the end of part 2. 

double Laxido

double Laxido

Tortilla de patatas con chorizo, breaded basa fillet, baked beans and HP sauce.

Laxido

One Stella at the Standard watching Arsenal 3 - 1 Manchester United

10 St 8

-6

8:30 am 1 hour Bikram with Shona Langridge. Only did standing series though.

7:45 am Laxido; 10:15 2 plums and Laxido, 2:10 Laxido

2.5 Stellas

10 st 8

-6

• 3 x 10 bench presses
• 3 x 10 preacher curls 
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

double Laxido

double Laxido

Complimentary Red Stripe (courtesy of Ting 'n Ting with Garfield and new friends Denise and Melvyn. (Denise also a Show House office resident it seems.)

2 1/2 Stella's at the Standard

Spanish tortilla and chorizo

11 St 8

-8

Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone to the end of chapter 20. 

2 plums plus double Laxido

Americano @ CITW

Double Laxido 

Chorizo and Spanish tortilla

Double Laxido

2 1/2 Stellas in the Standard with Steve 'n Rebecca plus, later, Andy Tea

10 st 6 equal lightest ever