?368?87669

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 25kg incline press machine

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

3 x 10 25kg triceps pullovers
3 x 10 25kg triceps pushdowns

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

hanging

on tour

?1558967?5

6:30 morning Bikram with Marta Antero

spicy lentil and chick pea soup with a tuna mayo roll
wine

forgot to weigh myself

552877766

30 mins recline bike level 11
500m rowing machine (1:59)

apple
pasta with chicken and greens
bacon sarnie

lager and wine
13 st 5

6236,10,87485

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
2 x 10 45kg lats pulldown
10 50kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
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 24kg kettlebell shrugs

a weighted carry with the 4kg KBs
hanging

apple and grapes
veg soup and a chicken roll

wine
13 st 6

5-236,11,89565

30 mins recline bike level 11
500m rowing machine (1:59)

chicken, colcannon, gravy
lager and wine
13 st 5

424799544

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 30kg pecs 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 12kg l/r dumbell concentration curls
3 x 10 20kg barbell curls

hanging

Guinness and wine
fried rice
chicken and mushrooms
fruit

13 st 4

3-25898867?

A day off.

borscht and a bacon roll
wine

13 st 3

8368969778

30 mins recline bike level 11
500m rowing machine (1:58)

breakfast burrito
banana and pear
enchiladas with a creamed leek sauce

Guinness and wine
13 st 8

5266988778

6:30 morning Bikram with Marta Antero

banana and pear
pork and bean burritos

wine
13 st 5

543879987

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs
hanging

banana and pear
chicken, rice, cabbage, flat bean concoction with rice

wine
13 st 5

3246998884

30 mins recline bike level 11
500m rowing machine (1:57.8)

banana and pear
roast chicken, roast squash, creamed cabbage

wine
13 st 3

3 and a calendar correction

3 x 10 40kg bench
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 25kg triceps pushdowns
3 x 10 12.5kg cable crossovers

3 x 10 10kg l/r dumbell triceps extension
3 x 10 10kg l/r dumbell concentration curls
3 x 10 ez bar preacher curls 5kg each end of metal bar

hanging

pear and banana
butternut squash frittata and baked beans

lager and wine
13 st 3

4?448976?8

30 mins recline bike level 11
500m rowing machine (1:59.4).

lamb shank, mint gravy, colcannon, green beans

Guinness and wine
13 st 4

0-138,10,9684

8am Bikram with Sharka Komurkova

tuna melt pitta pockets with 'slaw

bitter and wine
13 st 0

8455,10,7877?

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

3 x 10 45kg lats pulldown
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 12kg l/r kettlebell bottoms-up press
3 x 10 30kg dumbell shrugs

hanging

corned beef hash and fried egg
Guinness and wine

13 st 8

5536?76687

Thrown a day off by life.

falafel in pitta with potato soup

wine
13 st 5

5438,11,87789

30 mins recline bike level 11
500m rowing machine (2:00.4).

sausage and veg pasta
wine
13 st 5

4459797958

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


3 x 10 12.5kg cable crossovers
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

2 x 15 ez bar preacher curls 5kg each end of metal bar
3 x 10 20kg barbell curls

hanging

sausage, mash, onion gravy, veg
wine

13 st 4

8?0799758

30 mins recline bike level 11
500m rowing machine (2:00).

beef and salad roll with chips
lager and wine

13 st 8

63-26,10,9955,10

No time to train because of travelling

13 st 6

?-107,11,9647

100 press ups

?-107,13,6?677

30 min recline bike level 11

500m row 2 mins 1 second

No food diary on tour

4-708,11,6,10,758

6:30 morning Bikram with Marta Antero

apple and grape juice
beef and onion quesadilla with mushroom soup
fruit

wine and lager
13 st 4

4549,11,88678

3 x 10 150kg leg press
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 leg extension
3 x 10 45kg lats pulldown

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

2 x 15 (left then right) abdominal scrunchies
3 x 10 30kg dumbell shrugs
hanging

did the same weights workout twice in a row like an idiot.

apple
beef and onion quesadilla with soup
wine

473?,11,99746

30 mins recline bike level 11
500m rowing machine (2:04). I think the middle rowing machine is slower than the one I usually use. That is my excuse at least.

beef and broccoli with rice
wine

13 st 4

4829,10,11,12,555

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

3 x 10 45kg lats pulldown

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

30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg dumbell shrugs

hanging

mushroom and kale lasagne with salad
wine
13 st 4

6?15,12,12,12,549

30 mins recline bike level 11
500m rowing machine (2:08)

BBQ pulled pork, broccoli cheese and chips
wine

13 st 6

6549,12,10,11,458

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

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg l/r dumbell triceps extension

2 x 15 (left then right) abdominal scrunchies
3 x 10 14kg l/r dumbbell ez bar curls
3 x 10 20kg barbell curls

hanging

pulled pork, refried bean and courgette rice burritos
Guinness and wine

13 st 6

2365,10,8,10,357

30 mins recline bike level 11
500m rowing machine blew out without finishing

steak, chips, kale
wine
13 st 2

4154,12,79477

6:30 morning Bikram with Marta Antero

veg soup with a salami roll
wine
13 st 4

5654,11,11,8469

No training yesterday. I didn't want to go out at lunch time in case the Amazon Echo arrived, and when it did arrive just before the end of the day I wanted to go home and play with it.

thai fish and veg curry with naan

wine

5956,10,9,12,767

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

3 x 10 45kg lats pulldown

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

30 205kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 10 12kg l/r Arnold presses
3 x 10 28kg dumbell shrugs

hanging

banana
keema saag and mushrooms with naan

Guinness and wine
13 st 5

Enough grogg to soak a dartboard....

... so a break, but one with end in sight.

1?56,10,10,11,344

30 mins recline bike level 11
500m rowing machine (1:59.6)

banana
salmon, bacon, spuds, cabbage, lentils

lager and wine
13 st 1

3?53,10,10,?665

3 x 10 35kg pecs machine
3 x 10 40kg bench machine
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 ex bar preacher curls 7.5kg each end
3 x 10 12kg dumbell preacher curls

hanging

mussel, French bean and Cape gooseberry green Thai curry with rice

Guinness and wine
13 st 3

3?55,11,10,7546

30 mins recline bike level 11
500m rowing machine (2:01.2)

lamb, mushroom and spinach curry with chips

cider and wine
13 st 3

4635,11,8937?

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 205kg abdominal crunch machine

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

wide and close grip hanging

apple and herb juice
banana
veg and tomato soup with a handful of olives and feta and a bacon roll

wine
stout and porter at the Sultan beer festival

4625,10,79764

6:30 morning Bikram with Marta Antero

apple juice
chicken, veg and herb dumpling casserole

cider and wine
13 st 4

6783,11,98745

30 mins recline bike level 11
500m rowing machine (2:01.2)

banana
pork scratchings
coconut, apple and veg soup (v good) with a bacon roll

cider and wine
13 st 6

6555,10,12,10435

3 x 10 35kg pecs machine
3 x 10 40kg bench machine
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 12kg l/r dumbbell curls
3 x 10 12kg dumbell preacher curls
hanging

Thai chicken and green bean curry with crusty bread
Stella

13 st 6

644398,11,456

Just couldn't be bothered yesterday.

chicken, lentils, veg and rice

Stella and wine

13 st 6

Stay the Coarse

Wasted and wounded before arrival I cursed through 45minute x-train level 22, 10 miles.
Then the powerplate, then a long shower before restoring the sinews.

1420889756

Early doors for an away game for the Bomber then over the Hendries' where my paella was requested for Jonnie's 16th. No time to train.

paella and plenty booze

13 st 1

32634,11,96557

30 mins recline bike level 11
500m rowing machine (2:02)

booze and prep
13 st 3

37318,10,8446

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

3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

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

hanging

pork scratchings
sausage and veg casserole with crusty bread

cider and wine
13 st 3

Good morning Balti more

8am bike 45 minutes interval 20k.
9am all of last nights curry remnants fried up with chipotle Tabasco and one of my chutneys. If I can keep that down I will be sitting pretty!

7534,10,99966

30 mins recline bike level 11
500m rowing machine (2:03)

Sausage, egg, beans, mushrooms, veg, toast

Cider and wine
13 st 7

6554,11,99767

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 12kg l/r dumbbell curls
3 x 10 20kg barbell preacher curls
hanging

pork scratchings
veg and egg biriani

cider and wine
13 st 6

3783,11,10,12,847

30 mins recline bike level 11
500m rowing machine (2:04)

club sandwich
chicken and green bean Thai noodles

stout and wine
13 st 3

1?8099,12,?36

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

3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

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

hanging (too good for them)

pasta and meat balls
soup

lager and wine
13 st 1

replete prescription

X-train 45 minutes, 10 miles.

Plate

7?5-1,11,11,11,746

Drove straight from Cardiff to Rosslyn Park to see Ben so no training for me.

pasta and meat balls
Guinness and wine
13 st 7

In Morning

Bike, 45 minutes interval, 87watts, 107watts, 122watts in repeating 3minutes 45second intervals.
PowerPlate

?440,11,11,9558

A day off in Cardiff.

Mint and Mustard tasting menu
wine

no scales on tour

?271,11,8,11,788

30 mins recline bike level 11

Chinese take away
pickle backs and wine

no scales on tour

2272,11,10,9556

6:30 morning Bikram with Marta Antero

Guinness and wine

pork scratchings
BLT

13 st 2

5363,11,12,11,855

I went to Jack Bond's funeral all day yesterday so I didn't get to the gym.

4340,11,10,9845

3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine
3 x 10 40kg bench 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 10kg l/r dumbbell preacher curls
3 x 10 20kg barbell curls

2 x 15 abdominal scrunchies
wide angle grip hanging

banana
Thai chicken and bean curry with rice

Guinness and wine
13 st 4

Intrmission

Different X- trainer, less flowing gait, more like a step machine with ski poles?
25 minutes interval level 10, break
10 minutes interval level 10 higher SPM count, break
2.5 minutes interval level 10 flat out, broken

2050,10,10,13,937

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

banana
roast chicken dinner

wine
13 st 2

Increase

45 minutes bike interval training 87watts / 120watts, 3 minutes 45 seconds alternating interval
PowerPlate stretch

2410,2,10,12,10,665

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 205kg abdominal crunch machine

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

one handed supported hangs

apple
quesadilla, melon, salami, honeyed Cape gooseberry, courgette fritter, quick pickled carrots etc. board

porter and wine
13 st 2

Increment

X-trainer 45 minutes level 22
PowerPlate stretching of hamstrings
Alternate 30kilo assisted pull ups and dips, 4 sets of 5 reps each

04538,10,9775

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

pork scratchings
Thai pork and veg curry with rice

cider and wine
13 st 0

Chilli Peppers

30 minutes bike interval training 87 watts then 122 watts (?) 2.5 minute intervals
PowerPlate stretch
Balance on the gym ball

My perspiration was wine and Stella

2261,11,10,10,7??

3 x 10 12.5kg cable crossovers
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 12kg l/r dumbbell preacher curls

wide angle grip hanging (new and taxing)

apple
pork scratchings
pork and bean quesadillas with melon salsa

cider and wine
13 st 2

2065,10,10,975

6:30 morning Bikram with Marta Antero

pork scratchings
pulled pork and BBQ sauce, refried beans, sauteed spuds, melon salsa

cider and wine
13 st 2

Back and Hijack

30 minutes X-Train Level 22
PowerPlate stretches
10 sets of alternating chin ups and dips (5 of each) 5 per set 30 kilo assist
PowerPlate sat upon to stretch the back out.

In other news I hear that Keith Richards is hijacking BBC4 for a whole weekend in September. That will be interesting?

2186,9,13,11,-?5

30 mins recline bike level 11
500m rowing machine (2:09)

apple
pulled pork, cheese and pickle dipped sandwiches

cider and wine
13 st 2

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