0445,9,13,11,666

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

3 x 10 45kg lats pulldown
30 205kg abdominal crunch machine

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 28kg dumbbell shrugs
3 x 10 10kg Arnold press

hanging
oops! same weights workout twice in a row

apple
steak, salad chips
wine

13 st 0

Working is out

X-train whole body profile 30 minutes level 22
PowerPlate stretch/massage
Gym ball balance
30 kilo assisted underhand grip pull ups 5 sets of 5
30 kilo assisted dips 5 sets of 5

I have developed a thirst.
9 to 5 goal assisted by training at the moment.

4?45,11,12,11,765

30 mins recline bike level 11

chocolate weetabix
bacon and veg noodles

lager and wine
13 st 4

In the bank

30 minutes X-train whole body. Machine chose level 22.
PPlate brief stretches
10 sets of 5 assisted alternating pull ups and 'Brian Jacks' dips
Balance sitting on a gym ball then rolling down it to my shoulders so as to stretch my lower back.

1?64,11,?,13,10,53

A Sunday off from unadulterated sloth and laziness

tuna and sweetcorn pasta (sauced with tomatoes from my garden)
ice cream

wine

Short Suite

Bike 30 mins two hill profile level 5
PowerPlate massage

4575,10,?,10,865

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 25kg abdominal crunch machine

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 10kg Arnold press
3 x 10 30kg dumbbell shrugs

hanging

seafood and runner bean risotto

Guiness, lager and wine
13 st 4

4284,9?,11,10,74

30 mins recline bike level 11
500m rowing machine (2:15)

chowder
cider and wine
13 st 4

Saturday morning coming down

Recline bike 30 minutes interval hills level 5
PowerPlate stances and acid disbursement.
Gym ball balances just to see if I could make 10 seconds
Coture set x 1 with 10 kilo dumbbells.
Perspiration had a DOC certification.

1074,10,11,11,964

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine


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

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 10 kg concentration curls

hanging
3 x 10 40kg pecs machine

banana
veg soup and an egg and mayo roll

cider and wine
13 st 1

0396,12,9,11,35

30 mins recline bike level 11
500m rowing machine (2:15)

pasta with broccoli, beef and carrot ragu
wine

13 st 0

Electric Kool-Aid

Bike, hills, level 12, 30 minutes. Tried to maintain 80rpm but failed due to acid build up worse than yesterday.
PowerPlate experiments as a rest.
Coture 30 kilo barbell circuit x 2 (with 4 reps on lunges rather than 8).
PowerPlate
Pull up bar - though I could manage only singles without the assistance knee pad and I just dangled for most of my time looking as though I was stretching on an invisible rack.

0172,10,10,12,?65

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

2 x 10 40kg lats pulldown
10 405kg lats pulldown
30 20kg abdominal crunch machine

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 28kg dumbbell shrugs

hanging

banana
duck hash and a fried egg
grapes

Guinness and wine
13 st 0

Lactic tactics

Bike 30 minutes hill climb level 12. Tried to keep to 80 rpm but failed to maintain that frequency throughout the entirety of the last 10.
PowerPlate standing, stretching, scrutinising. Needs investigation
Couture bar bell circuit x 2. Firstly with 7.5 kilo dumbell in each hand, then with 5 kilos as squats and lunges were just too hurtful with more..
Stairs have now taken on the aspect of an enhanced interrogation technique.

11758,10,13,?35

30 mins recline bike level 11
500m rowing machine (2:06)

duck and veg Thai curry with jasmine rice

lager and wine
13 st 1

Helped by The Prodigy, hindered by Frank Sinatra!

20 minutes Cross Train Level 12 Hills
Power Plate to shake the acid away
20 Minutes Bike level 12 Easy Hills
Power Plate to shake the acid away


My antediluvian i-Pod was almost as flooded as my t-Shirt!

Halo Again

Bike - 10min hills level 10 - 80 rpm
X-Train - 10min level 22 - 50 rpm
Assisted (30Kg) pull ups and presses.
Some power plate stances by way of massage and cool-down.
No real sets, no real burn, just a re-introduction to the taste and feel of my brand of lactic acid.

1245,12,11,12,?52

Couldn't get going so chalk up a day off exercise.

roast duck, spuds, French beans and cream sauce
wine

13 st 1

3363,11,8,11,625

8am Bikram with Sharka Komurkova

Pork scratching
Garfield's mutton curry

Cider, wine and rum
13 st 3

34469,10,11,714

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine


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

3 x 10 ez bar preacher curls 10kg on each end metal bar
3 x 10 20 kg barbell curls

assisted pull ups

bacon and broccoli carbonara pasta sort of thing
cider,  Guinness, wine
13 st 3

0250,10,11,11,642

6:30 morning Bikram with Marta Antero

bacon and veg frittata with baked beans
wine
13 st 0

-24-328,11,12,325

30 mins recline bike level 11
500m rowing machine (2:00.7)

sushi for me and Ben
ice cream

wine
12 st 12

1234,12,11,12,533

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 150kg leg press
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine
3 x 10 40kg leg extension

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg dumbbell Arnold presses

hanging

salmon fishcakes with onion and tomato sauce (tomatoes from the garden)
ice cream

Guinness and wine

1?349,11,13,863

30 mins recline bike level 11
blew out after about a minute and a half attempting a sub 1:55 500m row. I will still set the same pace next time and see if I can go longer.

salmon, potato and green bean salad, roast tomatoes
ice cream

lager and wine
13 st 1

4?-14,11,11,11,572

3 x 10 40kg cable bench machine 17.5kg each side
3 x 10 30kg incline press machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

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

3 x 10 ez l/r 12kg concentraion curls
3 x 10 20 kg barbell curls

hang
Chicken with cashew nuts and veg with noodles
pork scratchings

cider, beer and wine
13 st 4

?23098,11,633

ran around Roath Park though stopping for Pokemon

no food, booze or weight diary from Cardiff

?215,12,9,10,852

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 150kg leg press
3 x 10 40kg leg extension

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 12kg dumbell Arnold presses

hanging

tuna and cucumber roll

no food, booze or weight recording back in Bronwydd

0-3-1,1,11,10,10,753

6:30 am morning Bikram with Shona Langridge

veg and bacon soup with crusty bread
wine
13 st 0

-3?0?99,10,753

30 mins recline bike level 11
500m rowing machine (1:55.8)

chicken and veg casserole with dumplings and crusty bread

Guiness and wine
12 st 11

-4?1?10,10,10,643

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

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25Kg, 10 30kg, 10 35kg 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

Thai chicken and sugar snap pea curry and rice
banana and grapes

stout and wine
12 st 10

1?2?11,10,12,536

30 mins recline bike level 11
500m rowing machine (1:59.1)

chicken, courgette, tomoto and herb sauce with pasta
banana

lager and wine
13 st 1

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