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

30 mins recline bike level 17

hanging

banana and two apricots
marinaded tofu in tomato sauce with Spanish omelette
wine

forgot to weigh myself this morning

3-1-313,10,12,11,741

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 14g l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 3.75kg each end of metal bar

10 60cm box step ups, alternate legs

banana and two apricots
Irish stew
wine

13 st 3

6-10-21,10,13,8743

6:30 am Bikram Yoga 60 minutes with Eugene Sabala at Hot Yoga Wimbledon

burger
sausage bolognaise and pasta
lager and wine
13 st 6

7-10059,15,10,682

30 mins recline bike level 17

hanging

bacon and veg fried rice

GUinness and wine
13 st 7

5-32-2-310,14,10,653

8:00 am morning Bikram with Shona Langridge

coconut water with pineapple
shakshuka and crusty bread

Guinness and wine
13 st 5 though I am under 13 stone on the scales in the gym

4-11019,12,10,653

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

pulled pork, slaw and chips
wine
13 st 4

4-32-42,11,14,8750

6:30 am morning Bikram with Shona Langridge

apple juice
bacon, black pudding, mushrooms, beans, hash browns and toast

wine
13 st 4

5-10-468,15,10,853

30 mins recline bike level 17

hanging

orange
jerk pork, chips and 'slaw

Guinness and wine
13 st 5

3-11-549,14,10,851

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

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

30 25kg abdominal crunch machine
3 x 10 40kg leg extension

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

3 x 10 ez-bar preacher curls 5kg each end of metal bar
3 x 10 14g l/r dumbbell preacher curls

10 60cm box step ups, alternate legs

2 apples
veg pattie
Spanish omelette with salmon and green beans in tomato sauce

Entire stout and wine
13 st 3

3-20-149,14,10,853

6:30 am Bikram Yoga 60 minutes with Eugene Sabala at Hot Yoga Wimbledon

spanish omelette with salmon in tomato sauce
lager and wine

13 st 3

9?1-249,14,11,856

30 mins recline bike level 16

hanging

sausage dhansak with rice

Guinness and wine
13 st 9

???-239,11,976?

10 am hot yoga at Elite Fitness Cardiff with Scarlett O'Connor.

beef and veg stew with French loaf
lager and wine

no scales on tour

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

3 x 10 40kg bench machine
3 x 10 35kg incline bench machine
3 x 10 40kg pecs 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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

no scales, booze or food diary on tour

8-42048,11,11,77?

6:30 am morning Bikram with Shona Langridge

Chicken and green bean Thai curry with noodles
Guinness and wine
13 st 8

9-60?18,11,12,10,3?

30 mins recline bike level 16

60 second hang 20kg assistance

veg soup and burger
wine
13 st 9

8-2148,14,977?

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

10 60cm box step ups, alternate legs
apple and orange
burger
chicken and spinach dhansak with rice

wine

13 st 8. Can the home scales be accurate if this is so much more than the gym yesterday?

0-5-1029,12,9752

10 mins recline bike level 16
telephone call from John
20 mins recline bike level 16

unassisted hanging

chicken casserole with spuds
no booze
forgot to weigh myself this morning
82.7kg lunchtime in the gym

6-42-109,10,9762

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
30 25kg abdominal crunch machine
3 x 10 20kg curl machine

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

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

unassisted hanging

bacon roll
Guinness and wine
13 st 6

6-6103,10,10,10,874

8am Bikram with Sharka Komurkova

salmon, courgette and green bean pasta bake
Guinness and wine
13 st 6

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

30 mins recline bike level 16

10 60cm box step up/step off other side, alternate legs

salmon, potato, chorizo, kale
Guinness and wine
13 st 9

6,-12,5-1?9,14,9,11,0

6:30am Bikram with Sharka Komurkova

apple
bacon fried rice
stout and wine
13 st 6

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

3 x 10 12.5kg cable crossovers
3 x 10 35kg bench machine
3 x 10 30kg incline bench 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 40kg lats pulldown

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

unassisted hanging from bar for time

apple
penne bols and garlic bread
wine
13 st 2

8-405-46,11,12,7?

30 mins recline bike level 15
last ten minutes level 16 which should be my default from now on

10 60cm box step ups, alternate legs

apple
Spanish omelette, beans and a chorizo salad roll

lager and wine
13 st 8

8-800-37,14,15,960

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
30 25kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg curl machine

3 x 10 25kg triceps pushdowns
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 10kg l/r dumbbell curls

unassisted hanging
apple

bolognaise and bread roll
lager and wine
13 st 8

8-422-17,14,12,873

30 mins recline bike level 15

10 60cm box step ups, alternate legs

burgers
13 st 8

2-62116,12,9762

8am Bikram with Sharka Komurkova

ham and bubble
wine and Guiness
13 st 2

4-50-2-38,12,8873

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 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

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

30 20kg abdominal crunch machine
unassisted hanging from bar for time

ham and melon
chicken and chorizo jambalaya

wine
13 st 4

8-7-23?9,12,986

6:30am Bikram with Sharka Komurkova

lentil and egg curry
meat sub and tomato soup
lager and wine
13 st 8

8-503-107,13,12,7?4

30 mins recline bike level 15

10 60cm box step ups, alternate legs

cheese omelette and chips
wine
13 st 8

8-73-107,13,12,7?4

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 150kg leg press

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell concentration curls
3 x 10 20kg barbell curls

bear crawl
one arm assisted hanging

veg soup with cheese and onion roll
wine
13 st 8

6-50127,15,13,554

30 mins recline bike level 15

10 swamp box jumps

apple and pear
corned beef hash with egg and brown sauce

lager and wine
13 st 6

8-10,0-1-19,13,11,844

3 x 10 35kg pecs
3 x 10 40kg bench machine
3 x 10 25kg incline bench 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
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

beef tomato and courgette pasta
Guinness and wine
13 st 8

4?0-248,11,9747

8am Bikram with Sharka Komurkova

forgot to eat

Guinness and wine

13 st 4

8-73-136,12,10,457

30 mins recline bike level 14
last ten minutes level 15 which should be my default from now on

10 swamp box jumps

banana

pork, apple and turnips braised in wine and mustard with potatoes

Guinness and wine
13 st 8

6-5?-201,12,9675

6:30am Bikram with Sharka Komurkova

pear and banana
chowder and cheese roll

cider and wine
13 st 6

9-62-538,12,11,?56

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 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

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

bear crawl
shoulder rehab assisted hanging

banana and pear
veg soup and bacon rolls
wine and Guinness
13 st 9

7-60-4,67,12,12?56

30 mins recline bike level 14

10 swamp box jumps

banana and pear
pasta with sausage sauce

wine
13 st 7

6-40-219,14,13,736

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

pear and banana
sausage, bubble, beans, bread roll

lager and wine
13 st 5

5-600-17,13,9?46

30 mins recline bike level 14

shoulder rehab hangs

veg kebab wraps
Guinness and wine
13 st 5

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

8am Bikram with Sharka Komurkova

salmon, sweet potato and corn wraps with a cheese sauce
lager and stout
13 st 4

8-610?7,13,9?4

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

3 x 10 55kg 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 20kg triceps pushdowns

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

10 swamp box jumps

salmon and veg enchiladas
Guinness and wine
13 st 8

5-62015 20??10,956

6:30 am morning Bikram with Katie Sole (sub for Shona Langridge who has gone to Rishikesh for a month)

chilli, chips and avocado sauce
wine
13 st 5

6-1??899677

30 mins recline bike level 14

Fixed Firm Pose on an aerobics step

Mexican cottage pie; mashed sweet potato on a bed of chilli con carne
wine

13 st 6

61?-17,13,?555

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


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

3 x 10 50 kg assis hangs and pull ups
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

Australian wine dinner at the Charles Holden
13 st 6

61-4-3???456

Yin Yoga with Raj Sharma 11:45 at Wimbledon.

It integrates the Taoist meridian and acupuncture theories of China with the yogic and tantric theories of India doncha know.

chicken and veg soup with a tomato and cheese roll
wine

13 st 6

6-13-19??467

30 mins recline bike level 14

chicken noodle and veg soup
wine
13 st 5

5-51218,?,12,569

Didn't manage to escape from the International House of Pancakes that is Bronwydd Avenue so chalk up a day of rest.

?-6-1037,12,12,578

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

ploughman's roll
Chinese take away

No scales or booze diary on tour

5-514-16,11,12,578

6:30 am morning Bikram with Shona Langridge

veg samosa
steak, peas and mushrooms

cider and wine
13 st 5

8-10,1147,13,13,?64

30 mins recline bike level 14

hangs with 25kg assistance
(rehabbing shoulder)

lettuce soup and tuna mayo baguette
wine

13 st 8

8-7?-535,10,11,748

3 x 10 150kg leg press
3 x 10 40kg leg extension
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdown

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

30 20kg abdominal crunch machine
3 X 10 one arm overhead dumbbell squats

Mild and wine
Irish stew

13 st 8

7-5?-21,11,11,?449

6:30 am Bikram Yoga 60 minutes with Eugene Sabala

veg soup with egg mayo, chorizo and lettuce rolls
lager and wine
13 st 7

7??-338,11,11,64?

30 mins recline bike level 14

10 swamp box jumps

apple, pear, orange and carrot juice
barbecue and 'slaw rolls

stout
13 st 7

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