0-5-1029,12,9752

10 mins recline bike level 16
telephone call from John
20 mins recline bike level 16

unassisted hanging

chicken casserole with spuds
no booze
forgot to weigh myself this morning
82.7kg lunchtime in the gym

-115,11,85-5,10,13

3 x 10 26kg dumbbell shrugs
10 30kg, 10 40kg, 10 50kg cable triceps pulldowns

3 x 10 40kg lats pulldown
3 x 10 50kg pulley
30 20kg abdominal crunch machine legs in new position

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine

passive hang

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)
Swamp Box jump

Spanish tortilla, chicken, bacon olives and bread
no booze

12 st 13

-135965-59,14

Bikram Yoga - class 4 of 12 to be used in by July 9. I was lethargic, even by my standards of 6:30 am lethargy.

apple and grape juice
fish chowder and garlic bread

no booze
12 st 13

-155757-37

30 mins recline bike first level 12

couldn't rouse myself for Swamp Box jumps

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)

passive hang

apple and grape juice
chicken and olive panini
no booze

12 st 13

156766-28

3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine
10 30kg, 10 40kg, 10 50kg press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls

8 Swamp Box jumps (failed on 9th)
power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)

1 min assited static hang
2 Swamp Box jumps

apple, carrot, ginger and coriander juice
chicken, spinach and leek casserole with rice

no booze
13 st 1

16878-3,11

30 mins recline bike first level 12

10 Swamp Box jumps

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)

passive hang

Pork with swede colcannon
no booze

13 st 1

-136878-3,11

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position

3 x 12kg l/r assisted kettlebell bottoms-up press
3 x 10 15kg press from behind neck

10 Swamp Box jumps
passive hang

pork with root veg rosti and herbed gravy

no booze
12 st 13

20357850,10

Bikram Yoga - class 3 of 12 to be used in by July 9.

leftover lentil, lamb and beetroot curry with rice
oriental pork, sweetcorn and spinach noodles soup

no booze
13 st 2

-1256987-28

30 mins recline bike first level 11
(didn't remember to go to level 12 until the last two minutes)

10 Swamp Box jumps

power plate stretches
(now including back bend over Swiss ball on the plate)

passive hang

weetabix
apple, carrot, ginger and coriander juice
orange
lentil, lamb and beetroot curry with rice

no booze
12 st 13

1147,11,66,-1,10

3 x 10 28kg dumbbell shrugs
10 30kg,10 40kg,10 50kg cable triceps pulldowns

3 x 10 40kg lats pulldown
3 x 10 50kg pulley
30 20kg abdominal crunch machine legs in new position

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)
10 Swamp Box jumps

carrot, apple, ginger and coriander juice
orange and peanuts
sweetcorn and bacon augmented fish pie and roast tomatoes
bread

no booze
13 st 1

3265964,-1,11

30 mins recline bike first half level 11, second level 12

10 Swamp Box jumps
passive hang

power plate stretches
(now including back bend over Swiss ball on the plate)

orange and banana
banana, protein powder and egg mug cake
lentil, lamb and beetroot curry with naan

no booze
13 st 3

-14459551,10

3 x 10 40kg bench
10 30kg, 10 35kg, 10 40kg incline press machine
10 30kg, 10 40kg,, 10 35kg pecs machine

3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg curl machine

30 20kg abdominal crunch machine legs in new position

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)

10 Swamp Box jumps
passive hang

weetabix
orange and banana
cashews

no booze
12 st 13

317384408

30 mins recline bike level 11

10 Swamp Box jumps
passive hang

power plate stretches
(now including back bend over Swiss ball on the plate)

borscht with an egg and tomato roll
cheese roll

no booze
13 st 3

23548660,10

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

3 x 10 25kg shoulder press machine
3 x 10 15kg press from behind neck
3 x 8kg l/r kettlebell bottoms-up press

15 left 15 right one leg core machine "scrunches"
10 Swamp Box jumps
static hang

power plate stretches
(now including back bend over Swiss ball on the plate)

weetabix
steak, chips, Caesar salad
ice cream
corned beef hash
banana, yoghurt, salted cashews and honey

no booze
13 st 2 (no surprise as I ate all the food in the world)

?2369860,11

30 mins recline bike level 11

back bend over Swiss ball
power plate stretches

chocolate brioche
duck and veg casserole with sweet potatoes
baklava

no booze
no scales on tour

?447,12,861,13

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
10 20kg,10 25kg,10 30kg cable triceps pushdowns

power plate stretches
(now including back bend over Swiss ball on the plate)

2 mini pork pies
takeaway Chinese

no booze
no scales on tour

-35389680,10(16!)

6:30 am Bikram Yoga - class 2 of 12 to be used in by July 9.

steak, chips, and lettuce with cheese and jalapeño sauce
(the sauce, a successful spur-of-the-moment inspiration)

no booze
12 st 11

-2549,10,731,10

30 mins recline bike level 11

10 Swamp Box jumps
foam roller upper back

veg and cheese frittata slice
chicken, leek and carrot casserole with a ciabatta
2 apples

no booze
12 st 12

144,10,96358

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar

10 Swamp Box jumps
static hang
power plate stretches

I have aggravated an old left shoulder injury somehow.

veg and cheese frittata with a ciabatta
fruit, nuts, yoghurt and honey
no booze

13 st 1

-161,11,11,6618

30 mins recline bike level 11

10 Swamp Box jumps

apple
chicken, leek and carrot casserole with mashed squash and spuds

no booze
12 st 13