4?1-309,11,10,758

John was up staying with me, said he would go for a run, but woke too late.

This thrown a day off by life.

?-8-1-428,11,864,11

3 x 10 40 kg bench press

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

3 x 10 pull ups 35kg support wide arms, pronated grip for shoulder rehab
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs
3 x 10 12.5kg cable crossovers

2 x 15 (left then right) abdominal scrunchies

veg frittata for lunch

queuing this up on Friday for automatic post on Saturday as John is up.

3-70-134,11,12,66?

6:30 am morning Bikram with Shona Langridge

bananas
wine
13 st 3

3-712168,11,4?8

30 mins recline bike level 14

10 swamp box jumps

apple and banana
veg frittata with baked beans

wine
13 st 3

4-6-5-206,11,11,37,11

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

3 x 10 50kg 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 cable pulldowns

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 10kg l/r ez-bar dumbbell curls

bear crawl
one arm hangs with 35kg assistance
(I need to stay at that while rehabbing my left shoulder)

lunchtime: last night's leftover pasta and an apple
veg soup and a beef and horseradish baton

Guinness and wine
13 st 4

8-6-5-206,11,11,37,11

30 mins recline bike level 13

10 swamp box jumps

apple
asparagus, cauli and beef pasta

Guinness and wine
13 st 9

9-6-1018,11,?34,12

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 25kg incline bench machine
3 x 10 20kg shoulder press machine

3 x 10 pull ups 50kg support wide arms, pronated grip for shoulder rehab
3 x 10 20kg incline bench - unloaded bar for rehab

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

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

toast
roast beef, spuds and cauli cheese

Guinness and wine
13 st 9

?-80-4487,10,45?

Chalk up a day of rest for the Bank Holiday weekend.

7-9-2-1358835?

10am Bikram with Raj Sharma

beef, rice, mushrooms and bread
wine

13 st 7

5-1-5-398,12,56,12

30 mins recline bike level 13

10 swamp box jumps

BLT
beef and veg burritos

Guinness and wine
13 st 5

8-9-2-1-229,11,12,57,11

3 x 10 150kg leg press
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 dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 12kg l/r ez-bar dumbbell curls
3 x 10 20kg barbell curls

bear crawl
3 x 10 50kg triceps machine
assisted one arm hangs

orange
Jamaican prawn pepper pot with Spanish omelette
Guinness and wine
13 st 8

9-8-20-1,11,11,11,56,11

30 mins recline bike level 13

10 swamp box jumps

broccoli and cheese soup with a prawn roll
wine

13 st 9 (creeping up)

7-7-21-1,10,8914,9

6:30 am - 7:30 am Bikram Yoga 60 minutes-Off Peak with Eugene Sabala

ramen noodles (chicken, ps broc, carrot, chilli)
wine

13 st 7

?-30-6-2?,11,11,259

Didn't get round to training yesterday and didn't get round to weighing myself this morning.

Went to a barbecue and had a few beers in the evening,

6-3-31-3?9,10,54,12

8 am morning Bikram with Shona Langridge

Guinness, wine
chicken and mango curry and rice
13 st 6

71-3-1?8,11,??4,11

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

3 x 10 pull ups 50kg support wide arms, pronated grip for shoulder rehab
3 x 10 20kg incline bench - unloaded bar for rehab

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

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs
3 x 10 cable press machine 10kg each side
bear crawl

wedge ps-broccoli frittata, banana
corned beef hash, poached egg, brown sauce

Guiness and wine
13 st 7

60?-4?79?04,12

6:30 am morning Bikram with Shona Langridge
just did one set of salabhasana, as I am nursing my shoulder

apple and banana
egg and veg biryani
cider and wine

13 st 6

6-140-77,11,?227

30 mins recline bike level 13

10 swamp box jumps
the swamp box having miraculously reappeared.

apple and banana
purple sprouting broccoli frittata, chips and a roll

wine
13 st 6

015-4-10,59?22,10

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 20kg barbell curls

bear crawl
30 20kg abdominal crunch machine
40kg assist one arm hangs

apple, banana
cod chowder and bread roll

guinness and wine
13 st 0

6?-1-1-859?227

30 mins recline bike level 13

broad bean and broccoli risotto
chips
wine
13 st 6

(also heard that John went for a run, so chalk up a cardio for him)

6?-17-3689359

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

3 x 10 pull ups 45kg support

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

3 x 10 25kg bench machine
3 x 10 25kg pecs machine
3 x 10 12kg l/r kettlebell press
3 x 10 12kg kettlebell shrugs

chicken casserole and mashed spuds
wine

13 st 6

20-27-2998719

8 am Bikram yoga
First since hurting my shoulder. Did all of it apart from Locust Pose: Salabhasana, as the twisting of the arms under the torso wouldn't have done me any good.

beef stew and cheese roll
stout and wine
13 st 2

50-27-2998719

30 mins recline bike level 13

hanging and pull ups 40kg support

orange and pear
fried chicken, chorizo, peppers and rice
cheese and chorizo chips

Guinness and wine
13 st 5

7107-367,10,34,11

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

3 x 10 40kg 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 15kg triceps pushdown

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

orange and pear
Kale, Potato, and Onion Frittata with oven dried tomatoes

Guinness and wine
13 st 7

7-2-14-578916,11

30 mins recline bike level 13

1 min deep squat

pear and orange
chicken, chorizo, peppers and rice

wine
13 st 7

6-1-13-29,11,826,12

3 x 10 pull ups 45kg support
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

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

3 x 10 25kg bench machine
3 x 10 25kg pecs machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

pear
ham and tomato roll with cauli soup

Stout and cider and wine
13 st 6

7-3-3608,10,916,11

30 mins recline bike level 13

hanging and pull ups 45kg support

Clementines
cauli cheese, lentils 'n kale, beef

lager and wine
13 st 7

6-1-25099,10,13,12

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

3 x 10 45kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 8kg l/r dumbbell triceps extension
3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 l/r 8kg dumbell curls

hanging and pull ups 55kg support
rail leg stretches

roast beef Sunday dinner
Guinness and wine
13 st 6

?-3-38-35,10,715,10

ran round Roath Park

?-1-15058715,13

The idea is to do chest, back and shoulders - given my impingement - then to drive to Cardiff via Avon and Somerset Police.

Yada, yada,yada

3-323-2?9936,15

30 mins recline bike level 13

hanging and pull ups 50kg support

veg soup with an olive, pickle and ham roll

wine
13 st 3

50-25-2?9936,15

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

3 x 10 40kg triceps machine
3 x 10 20kg curl machine
3 x 10 8kg l/r dumbbell triceps extension
30 20kg abdominal crunch machine

3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 17.5 kg cable curls

apple and clementine
veg soup with an egg and bacon roll

wine
13 st 5

3-15-2?9936,15

30 mins recline bike level 13

apple and clementine
duck, purple sprouting broccoli and noodles
cider and wine
13 st 3

6-3507,10,938,13

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley
3 x 10 30kg pulley
3 x 10 35kg pulley
3 x 10 40kg pulley

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

3 x 10 30kg bench machine
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 20kg shoulder press machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

apple and clementine
celeriac, carrot and leek soup with a bacon roll

lager and wine
13 st 6

7-116-469?-13,13

No time to train what with getting Ben to his rugby game.

Irish stew
Guinness, lager and wine
13 st 7

6-318-469?-13,13

30 mins recline bike level 13

hanging and pull ups 55kg support

lager, guinness and wine
chicken and chips with creamed leeks
13 t 6

8-136388?-15,16

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

3 x 10 40kg triceps machine
3 x 10 15kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r dumbbell triceps extension
3 x 10 10kg triceps pushdown

3 x 10 l/r 8kg concentration curls
3 x 10 20 kg cable curls
hanging and pull ups 60kg support

still taking it easy with my rotator cuff tendinitis

chicken and veg casserole with a bread roll
St Paddy's day Guinness
wine

5-2142,10,10,?-14,13

30 mins recline bike level 13

I have been warned off yoga until my shoulder is pain free

olive, bacon and crab stick pasta
wine

13 st 5

9-2106-158?04,17

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley

3 x 10 20kg bench machine
3 x 10 10kg cable bench machine
3 x 10 20kg bench machine
30 20kg abdominal crunch machine

3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs
3 x 10 8kg kettlebell overhead extension
hanging and pull ups 65kg support

still managing shoulder - rotator cuff tendonitis now diagnosed

apple
salt cod and chorizo casserole with bread roll

wine
13 st 9

712606,10,?31,16

30 mins recline bike level 13

apple
bacon, pea and crab stick risotto

stout and wine
13 st 7

8-22?-246??2,16

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

3 x 10 40kg triceps machine
3 x 10 15kg curl machine
30 20kg abdominal crunch machine

3 x 10 25kg triceps rope pulldown
3 x 10 l/r 4kg triceps kick backs

3 x 10 l/r 4kg dumbbell curls
3 x 10 10 kg barbell curls

protecting left shoulder hurt skiing

apple
salt cod and chorizo casserole with bread roll

Guinness and wine
13 st 8

40??-367??3,16

30 mins recline bike level 13

veg dhansak and rice

Guinness and wine
13 st 4

60??-188804?

I am back from six days skiing plus a day's outbound travel and one, yesterday,on the way back.

13 st 6; 3lb more than when I set off. Not too bad all considering.

?0-1709,10,6-2??

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

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

30 15kg abdominal crunch machine
3 x 10 35kg leg adductor machine

3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r Arnold press
3 x 10 15kg barbell press behind neck

hanging

clementines and a banana
pasta with beef and veg

no scales or booze diary skiing

3016-1896-3?

6:30 am morning Bikram with Shona Langridge

veg dhansak and chips
wine
13 st 3

61-44-2978-518

30 mins recline bike level 13
2 x 15 (left then right) abdominal scrunchies

clementines and a banana
veg soup and bacon roll

wine
13 st 6

62021?,10,4-458

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

3 x 10 60kg triceps machine
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 20kg curl machine

3 x 10 12.5kg cable crossovers
3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 10kg l/r dumbbell preacher curls

hanging

clementines and a banana
tofu, broccoli and noodles

Guinness and wine
13 st 6

31052??5-46,12

30 mins recline bike level 13

pork casserole and boiled potatoes
wine
13 st 3

6-2-1625?6-48,12

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

3 x 10 30kg upper back machine

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

30 15kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg l/r Arnold press

hanging

lamb Sunday dinner
Guinness and wine
13 st 6

630628?6-6,11,13

8 am morning Bikram with Shona Langridge

burritos
Guinness and wine
13 st 6

7-1-1618?6-6,11,13

30 mins recline bike level 13

Kiwi fruit
cottage pie and greens

Guinness and wine
13 st 7

70-322,10,?6-4,10?

6:30 am morning Bikram with Shona Langridge

bacon and tomato roll
chicken and veg rice

wine
13 st 7

60060,10,?8-46?

3 x 10 35kg incline press machine
3 x 10 40kg pecs machine
3 x 10 40kg bench 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 rope pulldown

3 x 10 16kg l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

hanging

KFC Zinger burger
coq au vin and crusty bread

lager and wine
13 st 6

44-25-29?6-65?

30 mins recline bike level 13

Kiwi fruit
chicken, courgette and pea fried rice

wine
13 st 4

6-25-29?6-65?

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 15kg 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

hanging

Kiwi fruit
fried chicken wings
bacon cheese burger with 'slaw
kale and potato soup

wine
13 st 6

7-4609?6-65,11

30 mins recline bike level 13

BK Whopper
prawn and veg pasta with rice

wine and Guinness
13 st 7

?-1071?87-36,13

chest, biceps and triceps on LifeStyle Fitness Cardiff

beef stew and crunchy bread

no scales or booze diary on tour.

?2-140?679-3,11

30 mins recline bike level 13

clementines
chinese food in Cardiff I would guess, and wine
no scales on tour

3-2452?7?68?

6:30 am morning Bikram with Shona Langridge
taking it easy after my injury

cream of kale and potato soup with a cheese, spring onion and olive baguette

lager and wine
13 st 3

72-2?1?86?7,12

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 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r simultaneous Arnold presses

hanging

2 clementines
tofu and veg Thai curry with rice

wine
13 st 7

70?31?86?7,11

30 mins recline bike level 13

2 clementines
steak, chips and blueberry sauce

Guinness and wine
13 st 7

5-1?64?86-7,10,10

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

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

hanging

2 Clementines
tofu and veg Thai curry with noodles

porter and wine
13 st 5

6-5185?54-64,11

30 mins recline bike level 13

veg soup and cheese rolls
wine
13 st 6

7-4-252?76-46,11

another day off as John was up visiting.

?-3-455367-49,10

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

3 x 10 150kg leg press
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 10kg l/r simultaneous Arnold presses
hanging

Spanish omelette in a baguette

I'm cueing this up the afternoon before so I don't what or drank last night or what I weigh this morning.

3-2353975-579

30 mins recline bike level 13

brandada
wine

13 st 3

?0-154,10,77-55

Had a day off as I ease my way back.

pork and chickpea casserole with tortilla chips

wine
scales on the blink probably need a new battery

5106578,10,-48

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

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

30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

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

hanging

cheese, pea and spring onion omelette with chips

wine
13 st 5

7?0548,10,?-59

I think it wise to wait until I can do up my shoelaces before I make a come back at the gym.

I have found the label sickie from 2007, suggesting that the last time I was too ill to train was nearly a decade ago; not too shabby an innings.

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