-136388?-15,16

6:30 am Bikram Yoga - class 11 of 12 to be used in by July 9.

grape and carrot juice
herb omelette and chips
cashew nuts

Guinness for  St Patrick's Day

12 st 13

-2142,10,10,?-14,13

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

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

15 left 15 right one leg core machine "scrunches"
swamp box jump
hang concentrating on shoulder ROM

no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee

fruit and veg juice
veg soup with a chorizo jam and blue cheese panini
cashew nuts

wine
12 st 12

-2106-158?04,17

30 mins recline bike level 12 (interrupted by a phone call)

swamp box jump
no hands up and down drills

rail leg stretches
unassisted hang concentrating on shoulder ROM

fruit and veg juice
veg soup with a chorizo jam and blue cheese panini
apple

wine
12 st 12

12606,10,?31,16

3 x 10 40kg leg extension
3 x 10 150kg leg press

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 35kg leg adductor machine

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg press from behind neck

swamp box jump
1 min hang 30kg assistance focussing on shoulder ROM

no hands up and down drills (incl. 20cm box)
rail leg stretches

creamy lamb and brocoli curry with mushroom rice

lager and wine
13 st 1

-22?-246??2,16

30 mins recline bike level 12

swamp box jump
no hands up and down drills

rail leg stretches
1 min hang 20kg assistance

lamb Sunday roast
wine
12 st 12

0??-367??3,16

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

30 20kg abdominal crunch machine legs in new position

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

Boerenkool Stamppot
Guinness and wine

13 st 0

0??-188804?

30 mins recline bike level 12

no hands up and down drills

rail leg stretches

mushroom, broccoli and salmon cream pesto sauce with pasta
mixed nuts

Guinness and wine
13 st 0

1??-210,7814?

6:30 am Bikram Yoga - class 10 of 12 to be used in by July 9.

baked salmon and courgettes with mashed spuds and parsley sauce
wine

13 st 1

0???598-35

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

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover

no hands up and down drills including the 20cm box for some

fruit and veg juice
banana
chicken, squash and broccoli curry, rice, dhal and naan

wine
13 st 0

0??-1688-14?

30 mins recline bike level 12

1 min passive hang 20kg assistance

no hands up and down drills

rail leg stretches

tomato and carrot juice
banana
chicken, squash and broccoli curry, aloo jeera and naan

wine
13 st 0

-2??-279604?

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

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 7kg l/r dumbbell bottoms-up press
3 x 10 15kg press from behind neck

1 min passive hang 20kg assistance

no hands up and down drills

rail leg stretches

chicken, squash and broccoli curry with rice
lager and wine

12 st 12

(resting heart rate 58 bpm measured at the dentist this morning)

4??-279604?

30 mins recline bike level 12

sitting down on the floor and getting up again without touching my hands on the floor practice

left over Chinese with noodles
Guinness and wine

13 st 4 - a blip I hope

-1?5079831?

100 press ups
no hand down and off the floor exercises

bacon sarnie
beef casserole

wine
12 st 13

?04-2895-3??

30 mins recline bike level 12

5 swamp box jumps

sitting down on the floor and getting up again without touching my hands on the floor practice

tomato and carrot juice
banana

take away Chinese and wine I imagine. I am writing this on Friday.

no scales on tour

0-1709,10,6-2??

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

cream of veg soup with a bacon baguette
wine
13 st 0

0-15-1986-4??

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

3 x 10 50kg triceps machine
3 x 10 20kg cable pullover
3 x 10 10kg l/r dumbell triceps extensions

7 on to front, off to side swamp box jumps

various crawls, walks, sitting down without using hands, getting up without using hands etc.

carrot, apple and ginger juice
banana
Stamppot Boerenkool (Icons passim)

Guinness and wine

13 st 0

016-1896-3?

30 mins recline bike level 12

5 swamp box jump

power plate stretches
(seated twists, squat, forward fold)

1 min passive hang 15kg assistance

rail leg stretches
squat to one-armed crab transitions

beef, brocolli and noodles
stout

13 st 0

1-44-2978-518

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

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 7kg l/r dumbbell bottoms-up press
3 x 10 15kg press from behind neck

Swamp Box jump
power plate stretches
(seated twists, squat, forward fold)

1 min passive hang 15kg assistance

leg stretches
squat to crab-walk transitions

fruit and veg juice
banana
prawn, pulled pork, leek and courgette risotto

lager and wine
13 st 1

2021?,10,4-458

30 mins recline bike level 12

1 min passive hang 15kg assistance

power plate stretches
(seated twists, squat, forward fold)

swamp box jump
rail leg stretches
squat stretches

steak, mushrooms, leeks and roast spuds
wine

13 st 2

1052??5-46,12

Didn't wake up until 10am, so with he Dairy booked for noon thrown a day off by life.

13 st 1

-2-1625?6-48,12

3 x 10 40kg incline press machine
3 x 10 40kg press machine (if you move the seat up it becomes an recline press)
3 x 10 40kg press machine

30 20kg abdominal crunch machine legs in new position

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

1 min 20kg assisted static hang (Time to move to 15kg)

power plate stretches
(seated twists, forward fold, squat)

rail leg stretches
squat to crab-walk transitions
(God knows what anyone watching makes of me)

5 jump on jump straight back off Swamp box


Fruit and veg juice
banana
Tapas

Guineas and wine

12 st 12

30628?6-6,11,13

6:30 am Bikram Yoga - class 8 of 12 to be used in by July 9.

apple, carrot and ginger juice
ham, egg and lettuce sub
caldo verde, chorizo, beans and bread
mixed nuts, honey and yoghurt

wine
13 st 3

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

30 mins recline bike level 12

1 min passive hang 20kg assistance

power plate stretches
(seated twists, squat, forward fold)

rail leg stretches
squat stretches

5 swamp box jumps

fruit and veg juice

caldo verde, chorizo and bread

lager and wine
12 st 13

0-322,10,?6-4,10?

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

45 secs hang 20kg assistance
possibly not the wisest follow up to lats pulldowns

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover

swamp box jump
power plate stretches
(seated twists, forward fold, squat)

leg stretches
squat stretches

fruit and veg juice
lasagne

Guinness and wine
13 st 0

0060,10,?8-46?

30 mins recline bike level 12

1 min passive hang 20kg assistance

power plate stretches
(seated twists, squat, forward fold)

rail leg stretches
squat stretches

cottage pie
lager and wine

13 st 0

4-25-29?6-65?

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

1 min passive hang 25kg assistance
30 20kg abdominal crunch machine legs in new position

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

2 Swamp Box jumps

power plate stretches
(seated twists, squat, forward fold)

leg stretches
squat stretches

chicken and broad bean risotto
Guiness and wine

13 st 4!

-1-4609?6-65,11

a day off through indolence

Banh Mi
wine
12 st 13

1-25-1?67-39,12

30 mins recline bike level 12

30 secs unassisted passive hang 20kg

Sausages, mushrooms and rice

Guinness and wine

13 st 1

-1071?87-36,13

6:30 am Bikram Yoga - class 7 of 12 to be used in by July 9.

fruit and veg juice

chicken, kale and cheese pasta bake

wine
12 st 13

2-140?679-3,11

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 20kg barbell curls
3 x 10 1/r 25kg cable curls

1 min 20kg assisted static hang

power plate stretches
(seated twists, forward fold, squat)

rail leg stretches

didn't fancy Swamp box jumps

Chicken, colcannon, onion gravy and cauliflower cheese

wine and stout

13 st 2

-2452?7?68?

30 mins recline bike level 12

1 min passive hang 20kg assistance

power plate stretches
(seated twists, squat, forward fold)

rail leg stretches

sausages
wine

12 st 12

2-2?1?86?7,12

3 x 10 50kg triceps machine

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

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover
30 20kg abdominal crunch machine

1 min passive hang 25kg assistance
power plate stretches
(seated twists, forward fold, squat)
leg stretches

forgot about Swamp Box jumps

tuna and sweetcorn in a tomato, onion, garlic and basil sauce with pasta

lager and wine
13 st 2

0?31?86?7,11

30 mins recline bike first level 12

no leaping, stretching or hanging to see if that alleviates my back
update: back unalleviated.

Lamb, wine and onion sauce, roast spuds, cauli cheese

Guinness and wine
13 st 0

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

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

30 20kg abdominal crunch machine legs in new position

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

1 min passive hang 30kg assistance

10Swamp Box jumps

power plate stretches
(seated twists, squat, forward fold)

leg stretches

carrot, celery, clementine, and tomato juice
Chinese style pork, kale and noodles

Guinness and wine
12 st 13

-5185?54-64,11

30 mins recline bike first level 12

10 Swamp box jumps
1 min passive hang 25kg assistance

power plate stretches
(seated twists, squat, forward fold)

rail leg stretches

apple, tomato, carrot, celery, ginger and coriander juice
roast pork dinner

wine
12 st 9

back stiff this morning

-4-252?76-46,11

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

apple, carrot, tomato, coriander and ginger juice
crab, pea and mint risotto

wine
12 st 10

back still slightly stiff of a morning

-3-455367-49,10

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12kg concentration curls
3 x 10 20kg barbell curls

10 Swamp box jumps (my mojo is back)
1 min 25kg assisted static hang

power plate stretches
(seated twists, forward fold, squat)
1 left, 1 right TRX assisted pistol squat

apple, carrot, tomato, coriander and ginger juice
chicken, gauc, veg, chilli sauce and tortillas and cheese - you get the idea

wine
12 st 11

-2353975-579

30 mins recline bike first level 12

1 min passive hang 30kg assistance

power plate stretches
(seated twists, squat, forward fold)

single leg squat drills

(my back was a lot better this morning)

apple, tomato, carrot ginger and herb juice
(my juicer often gets a run of a morning but I often forget to post the fact here)

cheese and onion omelette with chips and beans
wine

12 st 12

0-154,10,77-55

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

1 min passive hang 30kg assistance
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover

couldn't summon up a Swamp Box jump
power plate stretches
(seated twists, forward fold, squat)

I am waking up with a stiff lower back so I left out the back bend over Swiss ball. I will see how that goes..... actually my back was less stiff this morning.

burritos and guacomole
lager and wine

13 st 0

106578,10,-48

Took Dad to church in Cardiff then raced up the M4 to collect Ben to watch the Ireland game. No time for exercise and thrown a day off by life for the first time since Boxing Day. Also had a day off last year at the Lockhart with Ben and John.

Scotch egg
Mexican chicken, beans, corn, rice and red pepper

Guinness and wine

13 st 1

?0548,10,?-59

30 mins rowing machine

power plate stretches
(seated twists, squat, shoeless forward fold)

back bend over Swiss ball

no scales, no food diary and no booze records on tour in Cardiff

?83,10,75-58,11

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

1 min passive hang 30kg assistance
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

5 Swamp Box jumps
1 left, 1 right TRX assisted pistol squat

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

I have done a legs and shoulder session, when I should have done back and triceps. Always tomorrow I suppose.

Chinese takeaway probably. I am writing this on Friday afternoon but I have pre booked.
no scales, no booze diary in Cardiff.

Also just learned Mum has crashed the car so I will try and get away down the M4 earlier.

023945-38,13

6:30 am Bikram Yoga - class 5 of 12 to be used in by July 9.

veg and fruit juice
veg soup with egg and tomato paninis

stout and wine
13 st 0

094467-18,13

30 mins recline bike first level 12

a single solitary Swamp Box jump
1 left, 1 right TRX assisted pistol squat

1 min passive hang 30kg assistance

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

veg soup with an egg mayo roll
wine

13 st 0

244546-4,10,14

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

1 min 30kg assited static hang
30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 7.5kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls

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

1 left, 1 right TRX assisted pistol squats

Apple, ginger, mint and veg juice
all day breakfast sarnie
sausage and veg casserole
nuts, banana, yoghurt and maple syrup

wine
13 st 2

-174646-4,10

30 mins recline bike first level 12

1 min passive hang 30kg assistance

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

a single solitary Swamp Box jump

apple and veg juice
sausages, colcannon and onion gravy
banana, nuts, yoghurt and honey
wine

12 st 13

-144777-59,13

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 Arnold presses
3 x 10 12.5kg press from behind neck

passive hang
floor stretches

beef, carrot, parnsip and courgette casserole with parsley dumplings
wine

12 st 13

206877-5,10,13

30 mins recline bike first level 12

a single solitary Swamp Box jump

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

passive hang

juice
sausage roll
chowder and bread
banana, nuts, honey and yogurt

wine and guinness
13 st 2

-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

143,10,10,6,229

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

30 20kg abdominal crunch machine legs in new position

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


10 Swamp Box jumps

lamb breast, onion gravy, roast butternut squash and cauliflower cheese
blood orange, yoghurt, honey and cashew nuts

no booze
13 st 1

-2409,11,632,10

Yoga - class 1 of 12 to be used in six months

veg, bacon and egg fried rice
banana, yogurt, honey and nuts
banana

no booze
12 st 12

040,10,11,7429

30 mins recline bike level 11

static hang
chin to bar hang

back bend over Swiss ball
power plate stretches

banana
lamb breast on a bed of potatoes, cauli, celery and onion

no booze
13 st 0

0559,11,7429

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

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

30 20kg abdominal crunch machine legs in new position
back bend over Swiss ball
power plate stretches

banana
duck, lentil and spinach curry with crusty bread

no booze
13 st 0

032,10,12,441,10

30 mins recline bike level 11

back bend over Swiss ball
power plate stretches

banana
cod and corn chowder with crusty bread

no booze
13 st 0

1438,12,542,14

3 x 10 cable press machine 15kg each side
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 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 12kg dumbbell preacher curls

back bend over Swiss ball
power plate stretches

banana
duck, lentil and spinach curry with rice
banana and chocolate sauce

no booze
13 st 1

202,7,10,652,11

30 mins recline bike level 11

static hang
chin to bar hang

cod and corn chowder with crusty bread
bacon roll

no booze
13 st 2

052,11,13,6?0,10

10am Bikram session at Wimbledon

Wetherspoons - Superfood Pasta with Chicken
apple crumble and custard
left over risotto

no booze
13 st 0

13,11,?5?1,11

10am Bikram session at Wimbledon

flat white and a chocolate brownie at Coffee in the Wood
Chadwick's sirloin with chips and a largely cupboard based giardiniera salad

no booze
13 st 1

423,12,?5?2,10

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

30 20kg abdominal crunch machine legs in new position

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

static hang
chin to bar hang

foam roller upper back
power plate stretches

bacon, pea and goat cheese risotto
apple crumble

no booze
13 st 4

-245,10,?6?5,14

30 mins recline bike level 11

static hang
chin to bar hang

foam roller upper back
power plate stretches

gammon, pineapple and olive pasta
chilli prawns

wine
12 st 12

1-11,12,?832?

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

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine legs in new position

3 x 10 90kg l/r dumbell triceps extensions
3 x 10 325kg cable triceps extensions with rope

foam roller upper back
power plate stretches

orange and mango juice
gammon, chips and pineapple salsa
wine

13 st 1

323,11,9757,12

30 mins recline bike level 11

static hang
chin to bar hang

duck, pineapple and sweet potato curry with peas pilau rice
wine

13 st 3

422,12,13,857,10

Warm Vinyasa Flow at Bikram Wimbledon

chicken mushroom and bean lasagne
wine

13 st 4

203,13,13,?1?,10

10 am Bikram  Yoga

chicken and mushroom casserole with crusty bread
Guiness and wine

13 st 2

5,3,14,9227

No training on Boxing Day.

?3????4?

Thrown a day off by Santa

???,10,922?7

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

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

power plate stretches
I did a power plate plank for my abs; that was OK
I tried to do my upper back on it; that was a fiasco

no food or booze diary and no scales in my stocking.

74?,11,5158

30 mins recline bike level 11

static hang
foam roller upper back
power plate stretches

veg dhansak and pulao rice from the Colliers Wood Tandoori
wine

13 st 7

36??5159

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

30 20kg abdominal crunch machine legs in new position

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

foam roller upper back
power plate stretches
static hang

pasta with pork and courgette sauce

Guinness and wine
13 st 3

67??5159

30 mins recline bike level 11

foam roller upper back and quadriceps

sausage, leek and apple casserole with mashed spuds
lager and wine

13 st 6

660,10,9519

4pm Bikram Yoga

Burger King Whopper
duck, pineapple and sweet potato curry with noodles
ice cream

Guinness and wine
13 st 6

?40,10,94208

kettlebell back and triceps

steak, broccoli pilaf and blue cheese sauce

lager and wine

no scales on tour

?40894106

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

tuna melt with sun dried tomatoes at lunchtime
no records of food, drink or weight in Cardiff

343,10,74106

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

foam roller upper back
power plate stretches

M&S veggie feast sarnie
Tighten Up Christmas do at Jamie's Trattoria in Richmond

Stout and wine
13 st 3

3-23972124

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

duck, pineapple and sweet potato curry with rice

wine
13 st 3

-222772(-1)48

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

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 150kg leg press

3 x 8kg l/r kettlebell bottoms-up press
10 18kg, 10 22kg, 10 28kg dumbbell shrugs

foam roller upper back
power plate stretches

fish and chips
wine

12 st 12 (how?)

642,11,65139

30 mins recline bike level 11

foam roller upper back

carrot and coriander soup with a fried fish sandwich

lager and wine
13 st 6

734886549

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 9kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
3 x 10 30kg triceps rope pulldowns

sweet potato, green bean, sweetcorn and bacon Thai red curry with rice
Guinness and wine

13 st 7

464,10,8437,10

Vinyasa flow at Bikram Wimbledon
man, that was hard

keema veg and naan

Guinness and wine
13 st 4

142,10,93248

30 mins recline bike level 11

lamb chop, mushrooms, chorizo-red pepper-haloumi kebab at Harrison Ovens

wine
13 st 1

622,10,54328

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

30 20kg abdominal crunch machine legs in new position

3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 30kg cable curls
30 ez-bar preacher curls 7.5kg on each end of the metal bar

orange
menu B at Ding Xiang

wine
13 st 5

61887436,10

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

orange
salmon and veg pasta

wine
13 st 6