-3-1,1,11,10,10,753

I am back from camping at very respectable 12 stone 11; the lowest on August 12 since records began as you can see from the title above.

This is gratifying as I haven't been denying myself food or booze since the last time I tugged your sleeve.

-124,11,11,10,672

30 mins recline bike hills level 11

Salmon fish cakes, peas and mustard sauce
Ice cream

Wine
12 St 13

0-35,11,13,10,63?

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 10kg concentration curls
3 x 10 20kg barbell curls

Out at a barbecue
lager and wine

13 st 0

0-249,13,9872

30 mins recline bike hills level 11

egg and red pepper fried rice
feta and relish wrap

lager and wine
13 st 0

323,11,14,11,??3

I had to stay in the office yesterday lunchtime waiting for a delivery, then I didn't have time to go to Virgin in the evening, so it is another day off. I've already been this morning though if that is any consolation.

jambalaya

Stella and wine

13 st 3

063,10,14,?5?3

The plan was to go to yoga at 5pm after driving back from Cardiff, but in the end I couldn't be bothered. Chalk up a day off.

Jambalaya

Guinness and wine
13st 0

?81,13,????-1

3 x {
3 x 10 16 kg kettlebell goblet squats
3 x 10 16 kg kettlebell push press
}

Neither scales, nor food nor booze diary on tour.

?74,10,??70

30 mins recline bike hills level 11

Neither scales, nor food nor booze diary on tour. Down in Cardiff checking on Mum and Dad again.

186,10,10,8,10,?3

10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down
10 25kg lats pull down

3 x 10 25kg tricep pushdowns on lats machine
3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions

30 25kg abdominal crunch machine

veg and feta frittata and chips
apple

wine

264,11,12,87?

30 mins recline bike hills level 11

sausages, chips, peas and gravy
apple and almonds

wine
13 st 2

281,12,14,8,10,?

3 x 10 17.5kg each side cable press
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 25kg abdominal crunch machine

3 x 10 l/r 10kg preacher curls
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 20kg curl machine

duck, prawn, broad bean and carrot risotto
apple

wine
13 st 2

281,12,14,8,10,?

30 mins recline bike hills level 11

duck and roast veg

lager and wine
13 st 2

282?,13,8723

Yoga 3: 1 hour at 11am.

spiced cod and beans
ice cream

wine
13 st 2

186?,13,8733

Couldn't be bothered for some reason.

sausage, bean and kale casserole
wine

13 st 1

186?,12,8632

9 x 10 20kg ViPR squats

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 2kg ViPR military press

Irish stew
apples

Stella and Guinness
13 st 1

184?,10,9632

30 mins recline bike hills level 11

cheese and tomato roll
chicken, peppers and rice

stout and wine
13 st 1

243?,12,11,633

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

penne bolognaise
wine
13 st 2

093?,15,11,731

30 mins recline bike hills level 11

jambalaya

wine
13 st 0

0748,13,8711

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

pea and prawn risotto
a dense but radiant banana and raspberry ice cream of my own design

lager and wine
13 st 0

049,8,14,773

30 mins recline bike hills level 11

chickpea and prawn burger with chips

wine
13 st 0

(Note to self: I could still feel Saturday's squats after I drove from cardiff to London yesterday and did my cycling. This is a sign I need to squat more not less.)

?86,11,14,673

3 x {
3 x 10 16 kg kettlebell goblet squats
3 x 10 16 kg kettlebell push press
      }

Neither scales, nor food nor booze diary on tour.

?676,10,12,753?

30 mins recline bike hills level 11

No scales, food or booze diary on tour.

2798,12,8741

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

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

steak, chips and mushroom sauce with a bread roll

wine
13 st 2

4678,13,964-2

30 mins recline bike level 11

burrito
veg and pasta soup with a bread roll

Stout and wine
13 st 4

-1778,14,9,55-1

15 left 15 right one leg core machine "scrunches"

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

3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 20kg curl machine

chicken and sweetcorn pasta bake
wine

12st 13

0889,15,10,35-3

30 mins recline bike level 11

roast chicken, new spuds, peas

lager and wine
13 st 0

-1679,15,10,47-2

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

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 25kg upright row

lamb shank with pea risotto
wine
12 st 13

1468,15,935-1

yoga 2

lamb shank in tomato and spinach with new spuds

wine

13 st 1

3468,15,935-1

30 mins recline bike level 11

lasagna

wine
13 st 3

178,11,12,844-2

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

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

KFC burrito
cod, chorizo in wine, mushy peas and chips

wine
13 st 1

-129,10,12,96?-1

Yoga 1

Welsh goats cheese and sun blush tomato tartlet
Chorizo Spanish omelette with a cucumber and olive salad

wine
12 st 13

-157,11,14,8751

30 mins recline bike level 11

cheese, pea and onion omelette with chips
cheese and relish wrap

stout and wine
12 st 13

29?12,13,883-2

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 10kg concentration curls
3 x 10 30kg cable curls

quessadilla
Asian salmon, spring onion, cucumber and rice salad

wine and stout
13 st 2

16?10,13,11,74-2

30 mins recline bike level 11

veg rice and keema naan
cheese salad wrap

wine and Stella
13 st 1

181,12,14,974-2

Kicked off the day at the pub for the Super 15 finals at 8:30 in the morning. Followed that with the crawfish boil. So thrown a day off by life.

Crawfish boil
Chicken dhansak, pilao rice and sag aloo

Guinness, lager and wine
13 st 1

093,10,14,684-3

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

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg military press

duck and any old crap from the freezer curry and rice

Guinness and wine
13 st 0

-344?,12,874-3

30 mins recline bike level 11

duck and red pepper in black bean sauce with egg and pea fried rice

wine
12 st 11

0212,14,9470

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extension

corned beef hash

Guinness and wine
13 st 0

-343,12,14,9470

30 mins recline bike level 11

monastery soup (bacon, spuds, carrot cabbage and broad beans) with a cheese roll

wine

12 st 11

-383,10,13,700

15 left 15 right one leg core machine "scrunches"

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

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 20kg barbell curls

new spud, carrot, broad bean, bacon, cabbage and chicken casserole

stout and wine

12 st 11

242,11,15,9721

yoga 3

jerk chicken, rice 'n beans, slaw

wine
13 st 2

032,11,16,?27-1

Yet another Saturday off as I had to be out early doors to go to the Formula E, and - though the cars were electric - when I got home I had taken on too much liquid fuel myself to go training.

Next week is likely to be the same with the crawfish boil.

Red pepper and mushroom bolognaise with pasta.

lager, stout and wine
13 st 0

041,11,15,7530

30 mins recline bike level 11

burger, sausage chips and salad

lager and wine
13 st 0

063,12,14,842-1

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

30 25kg abdominal crunch machine

3 x 10 simultaneous l/r Arnold presses
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

Ham, egg and salad baguette from Sainsbury
cheeseburger, chips and salad
clementine

wine
13 st 0

065,12,12,964-1

30 mins recline bike level 11

chicken, spud and veg curry and rice
cheese roll

wine
13 st 0

074,11,14,885-1

15 left 15 right one leg core machine "scrunches"

10 lat raise 20kg on barbell with one end in the corner
4 x 10 lat raise 40kg on barbell with one end in the corner
3 x 20 lat raise 40kg on barbell with one end in the corner

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbell triceps extension
3 x 10 40kg triceps machine

sausage, spud, lentil and veg casserole
weetabix
fruit

wine
13 st 0

-172?13,10,10,3-1

30 mins recline bike level 11

chicken and veg risotto
banana

lager and wine

12 st 13

-152,10,13,10,10,3-1

15 left 15 right one leg core machine "scrunches"

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

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

duck and tomato noodles
Guinness and lager

12 st 13

-134,11,12,10,10,3-1

Yoga 2

duck, new spuds and broad beans with a sauce
clementine, banana and apple

wine
12 st 13

-136,11,13,9,10,0-2

30 mins recline bike level 11

prawn, strawberry, tomato and chilli pasta
wine

12 st 13

-316,11,?7810

15 left 15 right one leg core machine "scrunches"

3 x 10 40kg leg extension
3 x 10 160kg leg press

3 x 10 30kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

3 x 10 35kg leg adductor machine

bolognaise
wine
12 st 13

-213,11,?9631

30 mins recline bike level 11

burrito

wine and stout
12 st 12

-414,10,11,8532

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 40kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25kg triceps pushdown

burrito
apple

wine
12 st 10

-126,10,14,8542

30 mins recline bike level 11

burrito

lager
12 st 13

-1-13,13,12,10,664

Yoga 1

pork and veg burrito
wine
12 st 13

-313,10,12,11,741

Didn't manage to get any exercise in before heading off to meet the boys on the Bermondsey Beer Mile, so chalk up a third successive week with a day off on the weekend.

Fish and veggie rice
craft ales and wine

12 st 11

0-21,10,13,8743

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 50kg pec machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

passive hang

ham, egg and lettuce roll
rice and slaw

wine
13 st 0

0059,15,10,682

30 mins recline bike level 11

chicken stew with dumplings

wine
13 st 0

2-2-310,14,10,653

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

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg triceps pushdown
3 x 10 210kg l/r dumbell triceps extensions

Sri Lankan veg biriani

lager and wine
13 st 2

1019,12,10,653

30 mins recline bike level 11

beef stew
too much wine
13 st 1

2-42,11,14,8750

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 30kg pulley

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 10kg simultaneous seated Arnold presses

Irish stew
strawberries

lager and wine

13 st 2

0-468,15,10,853

The second Sunday in a row when I just couldn't be bothered. Is a trend emerging?

roast pork Sunday dinner

wine

13 st 0

1-549,14,10,851

30 mins recline bike level 11

passive hanging
supported head to knee

Chinese roast pork and braised celery with rice

Stella, Guinness and wine
13 st 1

0-149,14,10,853

3 x 10 15kg each side cable press
3 x 10 40kg incline press machine
3 x 10 50kg pec machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

passive hang

Out of sequence idiot. Today should have been back and triceps.

pork pie
banana
quesadilla

wine
lager

1-249,14,11,856

30 mins recline bike level 11

30 core machine "scrunches"

apple,
steak, chips peas and blueberry sauce

wine
13 st 1

?-239,11,976?

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

30 25kg abdominal crunch machine

10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg shoulder press machine
3 x 10 30kg simultaneous Arnold presses

passive hanging

apple
carrot, courgette, spud, chicken and venison sausage gratin

stout
forgot to weigh myself

-3-14,10,11,9,12,8?

30 mins recline bike level 11

carrot, spud, sweetcorn, lentil and venison sausage casserole

wine
12 st 11

2048,11,11,77?

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

apple
chicken, spud and asparagus stew
wine and lager

13 st 2

0?18,11,12,10,3?

Yoga 5

half a BLT
duck breast with carrot and courgette rice

Guinness and wine
13 st 0

148,14,977?

A rare day when I couldn't be bothered to train in the morning, then had to go to the pub to watch the Aviva Premiership final as it was on BT sport and there is no way I can get that in my house.

Also, though it is not strictly a triathblog matter, Ben is now officially taller than Rayburn.

Seafood and spinach lasagne
Guinness and wine

13 st 1

-1029,12,9752

30 mins recline bike level 11

banana
salmon, asparagus, crushed new spuds and blueberry sauce
wine

12 st 13

2-109,10,9762

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown

3 x 10 50kg triceps machine
3 x 10 20kg triceps pushdown
3 x 10 210kg l/r dumbell triceps extensions

30 core machine "scrunches"

keema biryani

lager
13 st 2

103,10,10,10,874

30 mins recline bike level 11

keema biryani

wine
13 st 1

00?10,14,9,11,?0

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

3 x 10 30kg upright rows
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg shoulder press machine

30 core machine "scrunches"

jambalaya

wine
13 st 0

5-1?9,14,9,11,0

Yoga 4

braised pork belly with greens and butter beans
wine

13 st 5

3-2-38,10,11,9?3

30 mins recline bike level 11

sausage, spud and pepper bake
cereal

wine and Guinness
13 st 3

05-46,11,12,7?

Yoga 3

duck, greens and noodles

wine

00-37,14,15,960

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

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

static hang

chicken and veg rissotto
wine

13 st 0

22-17,14,12,873

30 mins recline bike level 11

cheese and ham sarnie
salmon in white wine and butter sauce with chips and green veg

wine
13 st 2

2116,12,9762

Didn't get a chance to train with all the folderol involved in going to a Buck House garden party.

I am not entirely sure how that stacks up when you consider that the gates didn't open until 3 pm, but there you go.

0-2-38,12,8873

9 x 10 lat raise 50kg on barbell with one end in the corner

30 25kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 12kg seated l/r dumbell triceps extension
3 x 10 20kg barbell triceps extension

handrail supported standing separate head to knee

KFC burrito
chorizo and veg stew

wine
13 st 0

-23?9,12,986

30 mins recline bike level 11

Spud, turnip and carrot Irish stew and a bread roll

Wine and lager
12 St 12

03-107,13,12,7?4

We had to be at the 7s in Twickenham early and I couldn't train afterwards when we got home as I'd had a drink. Thrown a day off by life.

Bacon roll
Chicken roast dinner

Guinness and wine
13 st 0

3-107,13,12,7?4

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

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

spag bols
wine

13 st 3

0127,15,13,554

30 mins recline bike level 11

Jerk pork and rice salad

Wine
13 St 0

0-1-19,13,11,844

3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 25kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 12kg l/r preacher curls

handrail supported standing separate head to knee

duck and veg noodles

no booze
13  st 0

0-248,11,9747

30 mins recline bike hills level 11

steak and chips

wine
13 st 0

3-136,12,10,457

fell off the wagon, so thrown a day off by life.

?-201,12,9675

10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 54kg pulley
10 50kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 45kg triceps machine
3 x 10 25kg kneeling l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extension

Janushirasana

sausage, chips, beans
ice cream

lager and wine

2-538,12,11,?56

30 mins recline bike hills level 11

Irish stew and bread roll

lager and wine
13 st 2

0-4,67,12,12?56

yoga 2,  Wimbledon 8am

egg and bacon roll
chicken and red chard noodles
cheese roll
ice cream

lager and wine
13 st 0

0-219,14,13,736

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

30 25kg abdominal crunch machine

3 x 10 30kg shoulder press machine
10 8kg 2 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

passive hanging

chicken jambalaya sorta thing

wine
13 st 0

00-17,13,9?46

30 mins recline bike hills level 11

cheese burger (including my own purple sprouting broccoli quick pickle)

wine
13 st 0

4-4-17,13,9?4 6

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

30 25kg abdominal crunch machine

3 x 10 25kg curl machine
3 x 10, ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 10kg l/r preacher curls

Technogym FLEXability Posterior machine, 1 leg at a time 55 degrees

bacon and  mayo wrap
very veggie cottage pie from the contents of my box

lager and wine
13 st 4

10?7,13,9?4

30 mins recline bike hills level 11

cheeese, mayo and relish wrap
purple sprouting brocolli gratin with rice
pears poached in white wine with ice cream
an orange

wine
13 st 1

20??10,956

Yoga 1,

very veggie cottage pie from the contents of my box
pear

lager and wine
13 st 2

-1??899677

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown

10 45kg pulley
10 50kg pulley
10 55kg pulley

30 30kg abdominal crunch machine

3 x 10 40kg triceps machine
3 x 10 25kg triceps pushdown
3 x 10 20kg barbell triceps extension

cheese, tomato and mayo toasted sarnie
ham omelette and chips
pear
chocolate ice cream

lager
12 st 13

1?-17,13,?555

yoga 5

apple and pear turnover
burrito

stout and wine
13 st 1

1-4-3???456

30 mins recline bike hills level 11

burrito
apple and pear turnover

wine
13 st 1

-13-19??467

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

30 25kg abdominal crunch machine

3 x 10 35kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg l/r Arnold press

burrito
wine
12 st 13