3?83,10,75-58,11

a third day off, losing a bit of weight though,

4023945-38,13

still injured.

5094467-18,13

No exercise due to a hip flexor strain. After all this time, a new label "Injured" is born.

13 st 5

8244546-4,10,14

6:30 am morning Bikram with Shona Langridge

chicken dhansak, saag aloo, pulao rice
wine
13 st 8

9-174646-4,10

30 mins recline bike level 11
500m rowing machine (1:55.6) - easing my way back in

banana
gammon, pineapple, chips and a buttered roll

wine
13 st 9

7-144777-59,13

10 left, 10 right, 5l, 5r Single Dumbbell Overhead Squats

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 45kg lats pulldown
3 x 10 40kg leg extension

30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo

3 x 10 15kg barbell press behind neck (concentrating on mobility)
hanging

banana
sausage sarnie and veg soup

wheat stout and wine
13 st 7

8206877-5,10,13

30 mins recline bike level 13

apple and banana
veg lasagna

wine
13 st 8

Breaking a slightly larger duck.

30 minutes cross country bike level 15

7-115,11,85-5,10,13

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

3 x 10 12kg l/r dumbbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdown

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

one arm hanging

chard colcannon with sausages and onion gravy

Guinness and wine
13 st 7

Breaking a duck.

30 minutes cross country bike level 12.

6-135965-59,14

30 mins recline bike level 13

pork, mushroom and chard ramen noodles
dhal and naan

wine
13 st 6

7-155757-37

10 left, 10 right, 5l, 5r Single Dummbell Overhead Squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

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

3 x 10 10kg l/r dumbell triceps extension
3 x 10 30kg triceps cable pullover
3 x 10 30kg triceps pushdown

3 x 10 25kg barbell curls
3 x 10 14kg dumbell preacher curls

pull ups and hanging

grapes
Thai chicken, squash and potato curry with naan bread

Guinness and wine
13 st 7

6156766-28

6:30 am morning Bikram with Shona Langridge

Thai chicken, squash and potato curry with rice

wine

13 st 6

516878-3,11

30 mins recline bike level 11

Spanish omelette
roast squash, tuna, rice and cheese

Guinness and wine
13 st 5

5-136878-3,11

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

2 x 10 20kg, 10 25kg curl machine
3 x 10 60kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

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

hanging

apple and grapes
beef and greens in black bean sauce with rice
cheese roll

wine

13 st 5

320357850,10

30 mins recline bike level 11

apple and grapes

beef and horseradish roll with carrot and coriander soup

Guinness and wine

13 st 3

4-1256987-28

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
30 20kg abdominal crunch machine

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

3 x 10 40kg leg extension
3 x 10 25kg shoulder press machine

one arm hangs

sweetcorn fritters
roast beef and roast spuds with horseradish and gravy

wine
13 st 4

51147,11,66,-1,10

A day off from indolence

63265964,-1,11

30 mins recline bike level 11

fruit
seafood curry and rice

wine

5-14459551,10

6:30 am morning Bikram with Shona Langridge

seafood curry with peas pulao rice and crusty bread
wine
13 st 5

5317384408

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg 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 dumbbell triceps extension
3 x 10 25kg triceps pushdown

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

hanging

banana and clementines
lamb borscht and a cheese roll

wine
13 st 5

723548660,10

30 mins recline bike level 11
500m rowing machine (1:49.4) - sub 1:50 at last

cheese burger
lamb and spinach noodles

lager and wine
13 st 7

6?2369860,11

10 left, 10 right, 5l, 5r single dumbbell overhead squats
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

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

3 x 10 30kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg barbell press behind neck

one arm assisted hangs

banana and two clementines
lamb borsht and bread

porter and wine
13 st 6

7?447,12,861,13

30 mins recline bike level 11
500m rowing machine (1:52.1)

wagamama ramen
yasai dumplings

wine
13 st 7

7-35389680,10(16!)

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg 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 pushdown

2 x 15 17.5kg barbell curls
3 x 10 14kg dumbell preacher curls

hanging

orange and apple
chicken, mushroom and spinach pasta bake

Guinness
13 st 7

4-2549,10,731,10

A day off

veg soup with croutons
chicken, mushroom and spinach pasta bake

Gunness and wine
13 st 4

3144,10,96358

6:30 am morning Bikram with Shona Langridge

veg soup and a bacon roll
wine

7-161,11,11,6618

30 mins recline bike level 11
500m rowing machine (1:52.1)

apple and orange
vegetable soup and bacon roll

lager and wine
13 st 7

6143,10,10,6,229

10 left, 10 right, 5l, 5r Single Dummbell Overhead Squats
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

3 x 10 40kg lats pulldown

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 30kg shoulder press machine
30 20kg abdominal crunch machine

one arm assisted hangs

apple orange
vegetable soup and a bacon roll

wine
13 st 6

5-2409,11,632,10

30 mins recline bike level 11
500m rowing machine (1:53.6)

apple and orange
steak and chips

stout and wine
13 st 5

5040,10,11,7429

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

2 x 15 20kg barbell curls
3 x 10 12kg dumbell preacher curls

hanging

fish taco
chowder with bread

wine
13 st 5

20559,11,7429

Fell off the wagon

?032,10,12,441,10

30 mins recline bike level 11
500m rowing machine (1:56.0)

no scales or food diary

31438,12,542,14

4 (2 right, 2 left) 16kg one arm kettlebell swing, press, squat complexes a la Joe Rogan
26 (13 right, 13 left) 8kg versions
I will stick with this for a while. It seems good for mobility.

hanging

apple
cauliflower, sausage meat and mushroom lasagne

13 st 3

2202,7,10,652,11

30 mins recline bike level 11
500m rowing machine (1:54.7)

apple and tangerine
sausages, cauliflower cheese, mushrooms, garlic bread

13 st 2

2052,11,13,6?0,10

Didn't make it to the gym.

burritos and chips

13 st 2

313,11,?5?1,11

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 30kg, 2 x 10 35kg incline press machine

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

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdown
3 x 10 16kg kettlebell triceps extension

3 x 10 12kg dumbell preacher curls
2 x 15 20kg barbell curls

hanging

apple and tangerine
brussel sprouts fried with bacon, onion and smoked paprika plus Spanish omelette

13 st 3

3423,12,?5?2,10

30 mins recline bike level 11
500m rowing machine (1:57.6)

various tapas of my own design

13 st 3

?-245,10,?6?5,14

back, shoulders and legs at Cardiff Lifestyle Fitness with Vince and Isaac

Beef and veg casserole with crunchy bread
wine

no scales on tour

?1-11,12,?832?

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
tuna and cucumber roll
Peking duck, 5 spice beef and fried veg rice

wine
no scales on tour

2323,11,9757,12

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 25kg, 30kg, 35kg incline press machine

10 40kg, 50kg, 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 35kg, 45kg triceps pushdown

32 x 10 12kg l/r dumbell curls
2 x 15 17.5kg barbell curls

hanging

apple and tangerine
meal at Wahaca

wine
13 st 2

3422,12,13,857,10

30 mins recline bike level 11
500m rowing machine (1:56.6)

apple and tangerine
leek and parsnip soup with a bacon and turkey roll

wine
13 st 3

5203,13,13,?1?,10

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
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/weighted carry combo
hang

fried rice
veg soup and a turkey roll

cider and wine
13 st 5

25,3,14,9227

No training on Boxing Day.

2?3????4?

A day off exercise, amazingly.

smoked salmon and cream cheese bagel with champagne
Christmas dinner

stout and wine
13 st 2

1???,10,922?7

30 mins recline bike level 11
500m rowing machine (1:59.7)
Went back to a sub 2 minute pace which I can handle comfortably while regrouping for another assault on sub one minute fifty.

duck fried rice
Guinness and wine

13 st 1

474?,11,5158

10 am Bikram with Kee Chan

Guinness and wine
sausage and veg pasta

13 st 4

036??5159

3 x 10 40kg bench press
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 cable pullover

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 10kg l/r dumbell preacher curls
hanging
3 x 10 cable press 15kg each side

creamed cabbage, sausage and chips
wine

13 st 0

067??5159

30 mins recline bike level 11
500m rowing machine, blew up again and didn't finish. This requires stepping back and rethinking.

beef hash with a fried egg
wine

13 st 0

7660,10,9519

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/weighted carry combo

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

hang

pear
red Thai beef and pineapple curry with rice

stout and wine
13 st 7

0?40,10,94208

Couldn't get going on exercise

beef with carrots, courgette and tomato

wine

13 st 0

1?40894106

30 mins recline bike level 11
500m rowing machine, blew up at 1 min 15 though I was on sub 1:50 time

chicken and veg casserole with  crusty bread
Guinness and wine
13 st 1

4343,10,74106

3 x 10 40kg bench press
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 barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbell preacher curls
hanging

sausage roll
bacon, eggs black pudding, mushrooms, tomatoes, bubble 'n squeak

Guinness and wine
13 st 4

43-23972124

30 mins recline bike level 11
500m rowing machine (1:50.9)

apples
chorizo then chicken and veg at the Tighten Up Christmas do
guiness and wine
13 st 4

0-222772-148

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

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 preacher curls
3 x 10 20kg barbell curls
hanging

orange
cabbage, bacon and egg fried rice

wine
13 st 0

0642,11,65139

30 mins recline bike level 11
500m rowing machine (1:50.9)

orange
chicken casserole and boiled spuds

wine
13 st 0

1734886549

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
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 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall

tried some of these for when I am on the road with the kettlebell in the boot of the car

A video posted by Joe Rogan (@joerogan) on Dec 7, 2016 at 11:24am PST

apple
coconut and swede curried soup and a bacon roll

wine
13 st 1

2464,10,8437,10

30 mins recline bike level 11
500m rowing machine (1:50.7)
new personal best, next target sub 1:50

orange
Shakshouka, tuna and veg fritta, bread
stout and wine

13 st 2

2142,10,93248

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

3 x 10 12kg l/r dumbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar

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

hanging

home made pasties and apple pie
Guinness and wine

13 st 2

1622,10,54328

Couldn't get going in the morning, then off to Arsenal in the afternoon, thus thrown a day off by life.

beef stew and crunchy bread
Guinness and wine
13 st 1

261887436,10

30 mins recline bike level 11
500m rowing machine (1:54.4)

Sausage and courgette pasta
Guinness and wine

13 st 2

050797444,10

6:30 morning Bikram with Marta Antero

sausage, chips, peas and gravy
cider and stout

13 st 0

06498564,10

10 20kg pulley row
10 25kg pulley row
4 x 10 30kg pulley row
concentrating on form to stretch hamstrings

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

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall
30 20kg abdominal crunch machine

lunch: leftover pasta from last night
turkey and sweet potato ragu with garlic bread

wine
13 st 0

-294964259

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

turkey and sweet potato ragu with pasta
stout and wine
12 st 12

1436984177

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

3 x 10 25kg triceps push down
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 20 kg barbell curls
hanging

beef and green pepper in black bean sauce with rice
wine and stout

13 st 1

1455983067

No exercise

Chinese take away
Guinness and lager

13 st 1

?347,11,81359

no nothing on tour

?645,11,54329

30 mins recline bike level 11

no scales on tour

Chinese food
wine

-4855865238

6:30 morning Bikram with Marta Antero

four course dinner at the Holden
wine

12 st 10 (possible that the scales are out)

3775965159

Another day off from indolence. That is three of the last five.

wine and Guinness
13 st 3

salmon, parsnip, sweet potato, leek
banana and pear

3634,10,632,11

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

3 x 10 45kg lats pulldown
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/weighted carry combo

hanging

pears
pesto salmon with spring greens rissotto

wine
13 st 3

6914,10,7526,11

30 mins recline bike level 11
500m rowing machine (1:53.1)

quesadilla and pear
quesadilla with leek, lentil and spring green soup

stout and wine
13 st 6

6?15,10,9526,11

All day at the Surrey trials with Ben and thence to the pub so no time to train.

Guinness
quesadillas
13 st 6

2613,10,83379

a day off exercise

Mexican food watching Wales

Guinness and wine
13 st 2

?8-15,10,7333,10

3 x 10 40kg bench press
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 cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 10 kg bar barbell preacher curls

hanging

forgot to weigh myself and can't remember what I ate and drank

4446993459

6:30 morning Bikram with Marta Antero

bacon, cabbage and egg fried rice
wine
13 st 4

4517,10,73519

30 mins recline bike level 11
500m rowing machine (1:54.4)

orange
pork scratchings
cod in tomato and leek sauce with bubble 'n squeak
apple and orange juice

cider and wine
13 st 4

3646895337

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

3 x 10 45kg lats pulldown
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/weighted carry combo

hanging

fresh fruit juice
apple
jerk pork, 'slaw and chips

Guinness and wine
13 st 3

1?36,7,11,5446

Ended up working from home all day and didn't get to the gym.

chicken and leeks in tomato sauce
wine
13 st 1

5?54993348

All day at the Bomber's Surrey trial and celebrating after, thrown a day off by life

scotch egg
coq au vin and a baguette

Guinness and wine
13 st 5

3667,10,74369

8am Bikram with Sharka Komurkova

Guinness and wine
steak and chips
13 st 3

353588418,10

30 mins recline bike level 11
500m rowing machine (1:54.7) I think that is my first sub 1:55

tuna mayo roll and a pear
steak, mushroom and onion baguette and a pear

Guinness and wine
13 st 3

6747,12,8646,10

3 x 10 40kg bench press
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 cable pullover

3 x 10 14kg l/r dumbell preacher curls
3 x 10 ez bar dumbell curls 7.5kg on each end of bar

hanging
veg soup and tuna roll

13 st 6

5047,12,76436

30 mins recline bike level 11
500m rowing machine (1:57.9)

2 pears
bacon, leak, squash and beet risotto

lager and wine
13 st 5

31?7,12,76436

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 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 12kg l/r simultaneous Arnold presses

hanging

orange
lamb and kale curry with rice
wine

13 st 3

53?7884368

30 mins recline bike level 11
attempted 500m rowing machine but blew up after a minute overdoing it.

borscht with bacon roll
wine
13 st 5

3363,10,54575

3 x 10 40kg bench press
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 dumbell curls 7.5kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

single arm assisted hanging

lamb in red wine and leek sauce with roast spuds
Guinness and wine

13 st 3

3-107,10,54677

8am Bikram with Sharka Komurkova

calamari and a calzone
Guinness and wine

13 st 3

1-346,10,84488

30 mins recline bike level 11
500m rowing machine (1:57.5)

two apples
chicken casserole
Guinness and wine

13 st 1

2346,10,84488

6:30 morning Bikram with Marta Antero

veg soup with a tomato, bacon and black pudding roll

stout and wine
13 st 2

2-239,10,7556,10

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

3 x 10 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 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo

hanging

2 apples
Chicken Cacciatore and pasta

wine
13 st 2

0074,10,87575

30 mins recline bike level 11
500m rowing machine (1:56.2)

apple
sausage, black pudding, mushrooms, tomatoes and chips

wine
13 st 0

0169,10,7556,10

3 x 10 40kg press machine
3 x 10 25kg 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 ez bar dumbell curls 8.75kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

hanging

sausaage and cabbage casserole with spuds
stout and wine

13 st 0

5-53598477?

30 mins recline bike level 11

spicy parsnip soup with a bacon roll
Guinness and wine

13 st 5

5-428,11,77368

8am Bikram with Sharka Komurkova

nachos and wings
wine

13 st 5

5-414,12,65788

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 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown

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 24kg kettlebell shrugs/weighted carry combo
hanging

seafood and red pepper Thai curry and noodles
Guinness and wine

13 st 5

5-677,10,5566,10

6:30 morning Bikram with Kee Chan

duck, pineapple and avocado thai green curry with rice
wine

13 st 5

1-234985477

30 mins recline bike level 11
500m rowing machine (1:56.2)

quesadilla, chips, pineapple and avocado salsa

lager and wine
13 st 1

4646876779

2 x 3 x 10 12.5kg cable crossovers
3 x 10 25kg 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 10kg l/r dumbell preacher curls
3 x 10 10kg l/r dumbell concentration curls

hanging

left elbow killing me throughout

cottage pie and peas
cider and wine

13 st 4

502,10,85588

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

apple, carrot and celery juice
beef and plenty veg bolognaise with pasta

stout and wine
13 st 5