0?0?9,13,11,633

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

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

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

hanging


apple and grape juice
chicken and salad sarnie with soup
prawns
apple
banana

wine and cider
13 st 0

0-124,11,11,10,672

30 mins recline bike level 11
500m rowing machine (2:00.9)

cheese
pulled pork and slaw sandwich with soup

wine and cider
13 st 0

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

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

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10 kg dumbell preacher curls

hang

veg soup with pulled pork and 'slaw rolls

wine and cider
13 st 1

20-249,13,9872

6:30 morning Bikram with Marta Antero

pork scratchings
corned beef fritter and salad roll

wine and stout
13 st 2

?323,11,14,11,??3

30 mins recline bike level 11
500m rowing machine (2:07.1)

pulled pork, refried bean and avocado roll with chips and salad

wine
forgot to weigh myself

1063,10,14,?5?3

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
3 x 10 20kg shoulder press machine

30 20kg abdominal crunch machine
3 x 10 30kg upper back machine
3 x 10 8kg l/r kettlebell bottoms-up press

3 x 10 150kg leg press
3 x 10 12kg simultaneous Arnold presses
hanging

carrot, apple and ginger juice
corned beef hash

wine and stout
13 st 1

2??81,13,????-1

30 mins recline bike level 11
500m rowing machine (just under 2 min 10 secs)

semi improvised Korean chicken veg and noodles with almost-instant cucumber kimchi

wine and stout
13 st 2

1?74,10,??70

3 x 10 40kg bench machine
3 x 10 30kg pectoral machine
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns

3 x 10 l/r 10kg dumbell curls
3 x 10 20 kg barbell curls

scratchings
chicken, spuds and green beans

stout and wine
13 st 1

1186,10,10,8,10,?3

8am Bikram with Sharka Komurkova

maple smoked pork and apple butter

stout and wine
13 st 1

3264,11,12,87?

30 mins recline bike level 11
500m rowing machine

BLT baguette
veg soup, tuna and sweetcorn fritter, garlic mushroom roll

wine
13 st 3

1281,12,14,8,10,?

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
3 x 10 150kg leg press
30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine

3 x 10 8kg l/r kettlebell bottoms-up press
2 x 10 34kg, 10 28kg shrugs
hanging

tuna,sweetcorn, mayo and spring onion baked spuds with garlic and cream cheese flat mushroom
wine
13 st 1

2282?,13,8723

Couldn't find any motivation to get to the gym today.

beef stew and rice
wine

13 st 2

2186?,13,8733

30 mins recline bike level 11
500m rowing machine

pork scratchings
lamb, med veg, rice

cider and wine
13 st 2

4186?,12,8632

3 x 10 40kg bench
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 60kg triceps machine

30 20kg abdominal crunch machine
3 x 10 30kg pectoral machie
3 x 10 25Kg cable pullovers

3 x 10 25Kg triceps pushdowns
3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
hanging

3 x 10 10kg l/r barbell preacher curls
15 left 15 right one leg core machine "scrunches"
3 x 10 15kg each side cable bench machine

apple, tomato and carrot juice

An improvised fish, chicken and veg Korean influenced stew
lager and wine

13 t 4

5184?,10,9632

30 mins recline bike level 11
500m rowing machine

pork scratchings
chicken with cashew nuts and rice

lager and Guinness
13 st 5

?243?,12,11,633

No training in Wales

?093?,15,11,731

Didn't manage to go training before I left for Wales.

10748,13,8711

6:30 morning Bikram with Marta

leftover veg box soup with a cheese baguette

wine
13 st 1

2049,8,14,773

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
2 x 10 34kg, 10 28kg shrugs
shoulders when I should have done triceps

apple,  carrot and raspberry juice
sauted spuds and cabbage and pork and turnips in cider with a salad wrap

Guinness and cider
13 st 2

-2?86,11,14,673

30 mins recline bike level 11
500m rowing machine

apple, carrot and ginger juice
pork and turnips in cider with a salad wrap

cider
12 st 12

4?676,10,12,753?

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

30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg shrugs

hanging

duck and veg stir fry in oyster sauce with noodles
stout, lager and wine

13 st 4

12798,12,8741

Couldn't get myself going yesterday, so no exercise for the first time for five weeks or so.

lentil, egg, broad bean and bacon tapas of my own design
wine

13 st 1

34678,13,964-2

30 mins recline bike level 11

hanging

chicken, spuds, turnips
lager and wine
13 st 3

1-1778,14,9,55-1

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 10kg on end of metal sleeved bar
3 x 10 10kg l/r barbell preacher curls
hanging

15 left 15 right one leg core machine "scrunches"
3 x 10 15kg each side cable bench machine

clementine and banana
chicken and red pepper in a tomato and kimchi sauce with noodles

stout and wine
13 st 1

3-1778,14,9,55-1

6:30 am yoga with Marta

tuna and red pepper quesadillas with chips
pork scratchings

cider and wine
13 st 3

30889,15,10,35-3

30 mins recline bike level 11

hanging

on minute flat out rowing machine

chorizo and broad bean risotto
cider and wine

13 st 3

-1-1679,15,10,47-2

10 20kg lats pulldown
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

30 20kg abdominal crunch machine

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25Kg triceps pushdowns

hanging

carrot and clementine juice
red pepper, spinach and minced beef sauce with pasta
banana

perry and wine
12 st 13

31468,15,935-1

30 mins recline bike level 11

hanging

lamb hash
wine, stout and lager

13 st 3

23468,15,935-1

9am Bikram with Raj

Irish stew
orange

wine and perry
13 st 2

2178,11,12,844-2

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

30 20kg abdominal crunch machine

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

hanging

mango juice
cod baked with new spuds, spinach and rice

Guinness and wine
13 st 2

0-129,10,12,96?-1

30 mins recline bike level 11

hanging

lasagna, salad and garlic bread at http://www.sw19italian.co.uk/
jerk chicken, rice with broad beans
ice cream with strawberries

wine
13 st 0

0-157,11,14,8751

3 x 10 40kg bench press
3 x 10 30kg incline press machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10 l/r 10kg dumbell preacher curls (form and full extension)
3 x 10 l/r barbell preacher curls 10kg on each end of metal bar

unassisted hang

fruit and veg juice
Ben had lunch in http://www.wafflejacks.co.uk/
mushrooms and spinach then seafood linguine at http://www.davy.co.uk/wine-bar/bottlescrue/

lager and wine
13 st 0

-129?12,13,883-2

30 mins recline bike level 11

hanging

chicken curry, rice 'n peas, coleslaw at http://www.tingnting.com/
jambalaya

wine
12 st 13

016?10,13,11,74-2

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20Kg, 10 25Kg, 10 30Kg triceps pushdowns

overhead squats for mobility not weight

Camembert with Redcurrant Sauce, Walnuts and Baby Leaf Spinach crepe at http://www.belgianbrasserie.com/
gammon, greens, potato salad

stout and wine
13 st 0

0181,12,14,974-2

30 mins recline bike level 11

hanging

chicken pad Thai at http://www.banyai.co.uk/
cottage pie

wine
13 st 0

2093,10,14,684-3

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

hanging
2 x 15 abdominal scrunchies

carrot, tomato, apple and ginger juice
bolognese with garlic bread

Entire stout and wine
13 st 2

1-344?,12,874-3

30 mins recline bike level 11

hanging

quesadillas and pickles
stout and wine

13 st 1

-50212,14,9470

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r barbell preacher curls 10kg on each end of metal bar
3 x 10 l/r 10kg dumbell preacher curls (form and full extension)

unassisted hang (starting to make progress I feel)

apple, celery carrot and ginger juice
quessadillas, chicken wings, nachos and salad

wine
12 st 9

-2-343,12,14,9470

6:30 am yoga with Marta

apple, celery carrot and ginger juice
pulled pork and kimchi quesadillas
wine

12 st 12

?-383,10,13,700

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM

apple, carrot, celery and ginger juice
Korean pulled pork

wine
forgot to weigh myself in the commotion of getting out the door for 6:30am yoga

0242,11,15,9721

10 20kg pulley
10 25kg pulley
10 30kg pulley

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 10 30Kg cable pullovers

2 x 15 abdominal scrunchies
unassisted hang concentrating on shoulder ROM
posterior flexibility machine

celery, carrot, apple and ginger juice
tuna omelette, chips and salad. Latter dressed with John's sweet chilli intoxication.

wine
13 st 0

2032,11,16,?27-1

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 100 degrees

mango juice
prawn, potato, mango and mushroom green curry with rice

stout and wine
13 st 2

2041,11,15,7530

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

2 x 15 abdominal scrunchies

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg each arm shrugs

hanging
posterior flexibility machine

Burger King whopper
Chicken with cashew nuts, mushrooms, carrots and noodles

wine and perry
13 st 2

?063,12,14,842-1

half an hour on the recline bike at Cardiff lifestyle fitness

chinese food
ham and cheese sandwiches

lager and wine
no scales on tour

?065,12,12,964-1

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 10kg dumbell preacher curls (form and full extension)
3 x 10 17.5kg barbell curls

unassisted hang concentrating on shoulder ROM

ham and egg roll
Chinese take away

no scales or booze diary on tour

-2074,11,14,885-1

6:30 am Bikram with Marta

steak, chips, garlic mushrooms
lager and wine

12 st 12

0-172?13,10,10,3-1

3 x 10 60kg triceps machine
30 25kg abdominal crunch machine legs in new position

10 20kg pulley
10 30kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

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

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 10 30Kg cable pullovers

unassisted hang concentrating on shoulder ROM

mango juice
shredded beef and chipotle mayo on a brioche bun
fish pie, brocolli and spuds

wine
13 st 0

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

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 100 degrees

apple, carrot and ginger juice
asparagus, prawn and radish risotto

Guinness and wine
12 st 13

0-134,11,12,10,10,3-1

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg each arm shrugs

10 assisted pull ups
posterior flexibility machine 90 degrees

apple, carrot and ginger juice
gochujang pulled pork, avocado and radish salad, chips

wine
13 st 0

1-136,11,13,9,10,0-2

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

burrito
quesadilla and spinach rice
stout and wine

13 st 1
over 13 stone for the first time since April 7

-2-116,11,?7810

3 x 10 40kg bench machine
3 x 10 35kg flys machine
3 x 10 30kg incline press machine

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 8kg dumbell preacher curls (form and full extension)
3 x 10 30kg cable curls

hanging
flexibility

banana, yoghurt and honey
Thai sausage, peppers, and French bean curry with rice

Guinness and wine
12 st 12

-2-213,11,?9631

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM

banana
breakfast quesadillas (I was doing them for the morning's Wales All Black game but they turned out so well that I ate them)

wine
12 st 12

-2-414,10,11,8532

6:30 am Bikram with Marta

banana, fruit 'n nuts, yoghurt, honey
Dip 'n Flip lamb burger

stout and wine
12 st 12

-1-126,10,14,8542

3 x 10 10 30Kg cable pushdowns
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 60kg triceps machine

30 25kg abdominal crunch machine legs in new position

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
20 10 30kg lats pulldown

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

pear, tomato and carrot juice
thai sausage, peppers, and French bean curry with rice

wine
12 st 13

-2-1-13,13,12,10,664

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

tuna, green bean and yellow pepper pasta bake

wine
12 st 12

-1-313,10,12,11,741

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 10 24kg each arm shrugs
3 x 10 20kg military press

10 assisted pull ups
posterior flexibility machine 90 degrees

pear,carrot and tomato juice
sausages, new spuds, red pepper, French beans

lager and wine
12 st 13

-10-21,10,13,8743

30 mins recline bike level 12

Garfunkel's flingish breakfast and an orange juice
cheese and tuna omelette with chips and salad

Guinness and wine
12 st 13

-10059,15,10,682

In the pub for an 8:25 New Zealand v Wales test match; thrown a day off by life.

jambalaya

Guinness and wine

12 st 13

-32-2-310,14,10,653

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 8kg dumbell preacher curls (form and full extension)
3 x 10 20kg barbell curls

unassisted hang concentrating on shoulder ROM

passion fruit juice
BLT
chicken dhansak, sag aloo, rice

all sorts of booze on tour of Tooting

-11019,12,10,653

6:30 am Bikram

carrot, apple and ginger juice
Gregg's chicken slice
prawns and chorizo then a veggie pizza at Corleone.

Stout and wine
12 st 13

-32-42,11,14,8750

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

cheese omelette, chips and kimchi beans

wine
12 st 11

-10-468,15,10,853

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
2 x 10 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 230Kg, 10 35Kg, 10 40Kg cable pushdowns

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

apple, carrot and ginger juice
KFC Zinger wrap
Chicken and cashew nuts with noodles

Guinness and wine
12 st 13

-11-549,14,10,851

30 mins recline bike level 12

hanging for shoulder mobility

KFC Zinger burrito
beef in black bean sauce with fried rice

lager and wine
12 st 13

-20-149,14,10,853

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 10 24kg each arm shrugs
3 x 10 20kg military press

chicken and avocado sandwich
aubergine bolognese, pasta and John's kimchi beans (good eating)

Guinness and wine
12 st 12

?1-249,14,11,856

ran around Roath Park Lake

No booze or food diary, no scales on tour

??-239,11,976?

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

30 20kg abdominal crunch machine

3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

apple juice
ham, egg and salad roll
Chinese take away

no booze diary or scales on tour in Cardiff

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

30 mins recline bike level 12

hanging for shoulder mobility

forward fold
wrestler's bridge

aubergine bolognese and pasta
fruit and nut with yoghurt and honey

wine
12 st 11

-42048,11,11,77?

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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20Kg, 10 30Kg, 10 40Kg cable pullovers

tuna fish cakes and peas
wine

12 st 10

-60?18,11,12,10,3?

30 mins recline bike level 12

hanging for shoulder mobility
10 shin box transitions

orange and veg juice
chicken dhansak with peas pulau rice
fruit 'n nut, orange

wine
12 st 8

-2148,14,977?

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg military

2 minute squat
passive hang

banana, fruit 'n nut, honey
chicken and mushroom pasta

lager, Guinness and wine

12 st 12

-5-1029,12,9752

30 mins recline bike level 12 (did cardio two days in a row by mistake)

hanging and pull ups
stretching

fruit and veg juice
chicken, courgettes, bacon, mashed spud and turnip

lager, Guinness and wine

12 st 9

-42-109,10,9762

30 mins recline bike level 12

hanging for shoulder mobility
stretching

sliced banana, fruit and nuts, yoghurt and honey
chicken with spicy tomato and veg, and crusty bread

wine
12 st 10

-6103,10,10,10,874

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

unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls

seated forward bend
wrestler's bridge

banana
cod with a spicy tomato and veg, and crusty bread

wine
12 st 8

-300?10,14,9,11,?0

6:30 am Bikram Wimbledon

beef, pepper and potato curry with rice

wine and stout

12 st 11

-12,5-1?9,14,9,11,0

30 mins recline bike level 12

hanging for shoulder mobility

apple and cucumber juice
cheese and salad ploughman's baguette
barbecue

wine

12 st 2 (that's what the scales said, difficult as it is to believe)

-53-2-38,10,11,9?3

3 x 10 low pull cable machine 17.5 kg each side
3 x 10 10 40kg lats pulldown
3 x 10 high pull cable machine 17.5 kg each side

30 20kg abdominal crunch machine legs in new position

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25Kg tricep pushdowns
3 x 10 25Kg cable pullovers

hang concentrating on shoulder ROM
10 shin box transitions
twists
seated forward bend

banana, fruit 'n nuts, yoghurt and honey
cottage pie

wine
12 st 9

-405-46,11,12,7?

30 mins recline bike level 12

hanging for shoulder mobility

the swamp box has disappeared which is bad news.

carrot, apple, cucumber and ginger juice
beef and red pepper in black bean sauce with noodles

lager and wine
12 st 10

-800-37,14,15,960

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

10 shin box transitions
twists

fruit and veg juice
roast beef, roast spuds, greens and gravy

Guinness and wine
12 st 6

-422-17,14,12,873

30 mins recline bike level 12

hanging for shoulder mobility

sea food dhansak

wine
12 st 10

-62116,12,9762

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

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 12kg dumbell concentration curls
3 x 10 17.5kg barbell curls

unassisted hang concentrating on shoulder ROM


carrot, celery and basil juice
chicken, potatoes and mushrooms

Guinness and wine

12 st 8

-50-2-38,12,8873

6:30 am Bikram Wimbledon

apple, carrot, celery and ginger juice
sausages, onion gravy, peas and mashed spuds

stout, lager and wine
12 st 9

-7-23?9,12,986

30 mins recline bike level 12

apple, carrot, celery and ginger juice
turkey and tomato pasta

Guinness and wine
12 st 7

-503-107,13,12,7?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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30Kg tricep pushdowns

chin ups
10 shin box transitions
twists and sitting stretches
yoga candle pose
Swiss ball back bend

apple and carrot juice
turkey jambalaya

wine
12 st 9

-73-107,13,12,7?4

30 mins recline bike level 12
forward fold stretches

apple carrot and ginger juice
Irish stew

lager and wine

12 st 7

-50127,15,13,554

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 10 8kg l/r kettlebell bottoms-up press
3 x 10 20kg press from behind neck

passive hang
10 shin box transitions
twists

Guinness and wine
pesto salmon, roast cherry tomatoes and pasta

12 st 9 (How can I be 5lb heavier on my home scales than the set in the gym?)

-10,0-1-19,13,11,844

jog around Roath Park. Not that keen on hills these days

chinese food
wine

72.6kg at Virgin on the way back

?0-248,11,9747

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers

3 x 10 40kg incline press machine
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 l/r 12kg preacher dumbell curls

unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position

forward fold stretches

all day breakfast sarnies
no scales, booze or food diary on tour of an evening

-73-136,12,10,457

6:30 am Bikram with Marta at Wimbledon

chorizo, potato wedges and purple sprouting broccoli with a cod fillet
stout and wine

12 st 7

-5?-201,12,9675

30 mins recline bike level 12

8 swamp box jumps
tripped on 8th

cucumber and pear juice
garlic bread and beef stew

stout and wine
12 st 9

-62-538,12,11,?56

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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 35Kg, 10 45Kg, 10 55Kg cable pullovers

5 chin ups
10 shin box transitions
twists and sitting stretches (nose to knee)

yoga candle pose
Swiss ball back bend and forward rolls

carrot, tomato and cucumber juice
enchiladas with Mexican spuds
G&T, Guinness and wine

12 st 8

-60-4,67,12,12?56

30 mins recline bike level 12

10 swamp box jumps
sitting and up from 20cm box
hanging scapula retraction

beef stew and a buttered baguette
lager and wine

12 st 8

-40-219,14,13,736

Started picking boys up for the Worthing 7s at 8 in the morning and was invited to a barbecue when we got back in the evening. No time to train.

BBQ
wine and lager

12 st 10

-600-17,13,9?46

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

10 shin box transitions
yoga candle pose

Dinner party
Stout and wine

12 st 8

-64-4-17,13,9?4 6

30 mins recline bike level 12

crusty BLT with garlic bread
wine and stout

12 st 8

-610?7,13,9?4

6:30 am Bikram with Marta at Wimbledon

fruit and veg juice
pate in crusty bread with veg soup

wine, stout and lager
12 st 8

-62015 20??10,956

3 x 10 40kg bench
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 20kg barbell curls
3 x 10 l/r 12kg concentration curls

unassisted hang concentrating on shoulder ROM
"no hands" up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose variations
Swiss ball back bend and forward rolls

carrot, apple, ginger and herb juice
veg curry and rice

Guinness and wine
12 st 8

-9-1??899677

30 mins recline bike level 12

10 swamp box jumps
sitting and up from 20cm box
hanging scapula retraction

carrot and apple juice
liver and onions with mashed spuds
wine

12 st 5

-3,1?-17,13,?555

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

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

30 20kg abdominal crunch machine legs in new position
3 x 10 l/r 25 kg triceps pushdowns
10 30kg, 40kg, 50kg cable pushdowns
10 50kg pulley

10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)

veg and fruit juice
bacon and cauli pasta bake

stout and wine
12 st 11

-61-4-3???456

A day off training a I was at the Triple Tipple in Whitton

juice
steak, mushrooms and chips

wine and Guinness
12 st 8

-6-13-19??467

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

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

3 x 10 150kg leg press
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 20kg press from behind neck

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

apple and orange juice
Prawn and French bean Thai curry with rice

Guinness and wine
12st 8