64625,10,79764

My right glute is fine now, but I tweaked my left shoulder bench pressing.

15 left, 15 right one leg scrunchies

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

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 25kg shoulder press machine
3 x 10 5kg l/r vertical dumbell shoulder press
3 x 10 16kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

frittata in crunchy bread
duck and broccoli in oyster sauce with pea and egg fried rice

lager and wine
13 st 6

36783,11,98745

6:30 am morning Bikram with Eugene Sabala

veg soup with an omelette in crusty bread
wine
13 st 3

66555,10,12,10435

30 mins recline bike level 20
supported hang spine decompression
sub 2 minute 500m rowing machine

quesadilla
banana
broccoli, cheese and olive omelette with beans and crusty bread
lager and wine

13 st 6

2644398,11,456

back rather than legs as my right glute seems to be strained

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

3 x 10 40kg pulley
30 20kg abdominal crunch machine
3 x 10 16kg kettlebell overhead triceps extension

3 x 10 20kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar (full ROM)

supported hang spine decompression

orange and banana
corned beef, kale and tomato pasta
wine

13 st 2 (6 lbs less than yeterday, yeh right)

81420889756

30 mins recline bike level 20
supported hanging and swinging
sub 2 minute 500m rowing machine

corned beef hash and fried egg with brown sauce
lager and wine
13 st 8

832634,11,96557

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 30kg 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 close grip handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step up jump off with hang, alternate legs

cheese burger
bacon and kale rissotto

lager and wine
13 st 8 (which I frankly don't believe)
Update: I am 12 st 5 on the scales at the gym. I don't believe that either.

737318,10,8446

8am Bikram with Sharka Komurkova

cod and sweetcorn chowder with crusty bread
cider and wine
13 st 7

67534,10,99966

30 mins recline bike level 20
pathetic hanging and swinging
sub 2 minute 500m rowing machine

Cape gooseberries
tuna and broccoli pasta bake
banana

lager and wine
13 st 6

56554,11,99767

6:30 am morning Bikram with Eugene Sabala

Thai influenced tuna and veg biryani
lager and wine
13 st 5

53783,11,10,12,847

3 x 10 scrunchies (machine elevated on bench)
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 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls
10 60cm box jump ups, alternate legs

apple
veg soup and garlic bread

wine
13 st 5

21?8099,12,?36

30 mins recline bike level 20

broccoli and chicken wrap
beef and bean wrap

cider and wine
13 st 2

47?5-1,11,11,11,746

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

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

3 x 10 40kg lats pulldown close grip handle
3 x 10 30kg incline bench machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

15 left, 15 right one leg scrunchies

10 60cm box jump ups, alternate legs

chicken and avocado quesadilla
BBQ chicken and broccoli with a baguette
wine

13 st 4

4?440,11,11,9558

30 mins recline bike level 20

garlic bread and bolognaise
lager and wine
13 st 4

4?271,11,8,11,788

8am Bikram with Susie Skinner from Australia

pulled pork and runner bean red Thai curry with rice

lager and wine
13 st 4

72272,11,10,9556

15 left. 15 right one leg scrunchies
3 x 10 20kg goblet swam[ box squats
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 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

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

10 60cm box step ups, alternate legs
a bit of fixed firm work

apple
pulled pork hash with HP sauce and a fried egg

lager and wine
13 st 7

45363,11,12,11,855

6:30 am morning Bikram with Sharka Komurkova

seafood and green bean pasta with a tomato, onion, chilli and herb sauce
wine
13 st 4

64340,11,10,9845

30 mins recline bike level 20
hanging: 1 minute 10 kg assist
sub 2 minute 500m rowing machine

banana
carrot and coriander soup with a frittata, egg, moyo and olive baguette

wine and lager
13 st 6

42050,10,10,13,937

3 x 10 scrunchies (machine elevated on bench)
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 close grip handle
3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

various hangs
10 swamp box jumps

apple
corned beef, baked bean, lentil and mixed veg chilli with rice

wine
13 st 4

62410,2,10,12,10,665

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

banana
veg and cheese frittata with beans and bread

lager and wine
13 st 6

504538,10,9775

Didn't get to the gym before Ben's rugby so thrown a day off by life as I had to server up burgers after

corned beef hash
wine and lager

?2261,11,10,10,7??

8am Bikram with Sharka Komurkova

roast beef dinner
lager and wine
forgot to weigh myself

42065,10,10,975

30 scrunchies
3 x 10 20kg, 40cm goblet box squats
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 25kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar

10 60cm box step ups, alternate legs
(jump up and off to swing on pull up bar)

red Thai veg and lamb curry with rice
tuna and sweetcorn with rice
apples

wine
13 st 4

2186,9,13,11,-?5

6:30 am morning Bikram with Shona Langridge

baked sweet potato with tuna and sweetcorn topped with a veggie ragu and cheese
wine
13 st 2

60445,9,13,11,666

30 mins recline bike level 20
hanging: 1 minute
sub 2 minute 500m rowing machine

red Thai veg and lamb curry with rice
wine
13 st 5

64?45,11,12,11,765

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

3 x 10 40kg lats pulldown close grip handle
3 x 10 30kg upper back machine
3 x 10 25kg shoulder press machine

10 55kg, 2 x 40kg t-bar row
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 scrunchies (machine elevated on bench)
10 alternate leg 60cm box step ups, followed by hang and drop.

Irish stew with sweet potato rather than spuds
crusty cheese bread

stout and wine
13 st 6

51?64,11,?,13,10,53

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
250m rowing machine

chips, bacon and chick peas
lamb and med veg casserole with a bread roll

wine
13 st 5

54575,10,?,10,865

30 scrunchies (machine elevated on bench)
3 x 10 20kg, 40cm goblet box squats
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 10kg l/r dumbbell triceps extension
3 x 10 20kg, triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

BLT
veg soup and bread rolls

lager and wine
13 st 5

?4284,9?,11,10,74

I had booked yoga at elite fitness but it was cancelled due to building work, so I was thrown a day off by life in Cardiff.

?1074,10,11,11,964

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
sub 2 minute 500m rowing machine

no weight, booze nor food diary on tour

70396,12,9,11,35

6:30 am morning Bikram with Shona Langridge

pear, grape and lemon juice
bacon, coriander and sriracha mayo roll
grapes
chicken, squash, chickpea and tomato curry with chips

lager and wine
13 st 7

70172,10,10,12,?65

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 40kg lats pulldown close grip handle

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

3 x 10 10kg cable crossovers (different machine)
3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
10 60cm box step ups, alternate legs

chicken, colcannon and gravy
wine
13 st 7

511758,10,13,?35

30 mins recline bike level 20
hanging: 1 minute, 10kg assist
sub 2 minute 500m rowing machine

pear
chicken and rice
squash and carrot ginger soup with a chicken and bacon roll

lager
13 st 5

41245,12,11,12,?52

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

30 scrunchies (machine elevated on bench)
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 cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

chicken, spinach and squash curry with rice
lager and wine
13 st 4

53363,11,8,11,625

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
sub 2 minute 500m rowing machine

corned beef hash in a bowl
veg and rice casserole
lager and wine
13 st 5

434469,10,11,714

8am Bikram with Sharka Komurkova

cheeseburger
corned beef hash

lager and wine
13 st 4

40250,10,11,11,642

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

3 x 10 40kg lats pulldown close grip handle
10 20kg pulley
10 25kg pulley
10 30kg pulley

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 scrunchies (machine elevated on bench)

apple
chick pea and pork casserole with rice
lager and wine
13 st 4

424-328,11,12,325

6:30 am morning Bikram with Shona Langridge

lemon and melon juice
pork and salsa burger with chips and salad
lager and wine
13 st 4

41234,12,11,12,533

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
sub 2 minute 500m rowing machine

veg dhansak and rice
lager and wine
13 st 4

61?349,11,13,863

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 ez-bar preacher curls 10kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs
3 x 10 35kg, triceps cable pulldowns
3 x 10 10kg l/r dumbbell triceps extension

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

apple
quesadilla
dhal

wine
13 st 6

64?-14,11,11,11,572

30 mins recline bike level 20
hanging: 1 minute, 15kg assist
200m rowing machine

apple
quesadilla
Thai beef and bean curry with rice

lager and wine
13 st 6

8?23098,11,633

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

3 x 10 40kg lats pulldown close grip handle
10 25kg, 30kg, 35kg upper back machine

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 8kg l/r kettlebell 10 30kg,10 30kg, bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

salmon and french bean red Thai curry with rice
lager
13 st 8

4?215,12,9,10,852

8am Bikram with Sharka Komurkova

all day breakfast
lager and wine
13 st 4

30-3-1,1,11,10,10,753

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

500m rowing machine under 2 mins

Carrot and coconut soup with an egg and olive salad roll
Lager and wine
13 st 3

4-3?0?99,10,753

6:30 am morning Bikram with Shona Langridge

coq au vin with cheese and herb dumplings
cider
wine
13 st 4

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

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

3 x 10 20kg curl machine
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs

battered fish with veg fried rice
cheese cake
wine

13 st 1

41?2?11,10,12,536

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

500m rowing machine
 (gonna dial it in sub 2 minutes pace while I get my act back together)

prawn cocktail
chicken cordon bleu with chips and peas
cheese cake

wine
13 st 4

30?0?9,13,11,633

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

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

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

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs
10 60cm box step ups, alternate legs

coq au vin and bread roll
lager and wine
13 st 3

30-124,11,11,10,672

Raj Sharma Bikram Yoga with Music 60 minutes-Off Peak, 9:30 am
Ben came too

quesadilla
penne bolognese

lager and wine
13 xt 3

410-35,11,13,10,63?

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

penne bolognese
lager
13 st 4

?20-249,13,9872

nothing to  report

-2?323,11,14,11,??3

6:30 am morning Bikram with Shona Langridge

apple, carrot, coconut and pineapple juice
hunters chicken casserole with rice

wine
12 st 12

41063,10,14,?5?3

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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

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

10 60cm box step ups, alternate legs

sweetcorn and spud chowder with a sausage and giardiniera roll
cider and wine
13 st 4

-22??81,13,????-1

10 am Bikram at Wimbledon, class taken by Raj and Ben came along

quesadilla
beef hash
wine
12 st 12

01?74,10,??70

30 mins recline bike level 20

hanging: 1 minute, 15kg assist

bolognaise
lager and wine
13 st 0

61186,10,10,8,10,?3

A rare day off.

13 st 6
lager and wine

43264,11,12,87?

8am Bikram with Sharka Komurkova

Thai green curry
lager
13 st 4

11281,12,14,8,10,?

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

3 x 10 40kg lats pulldown

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

30 20kg abdominal crunch machine

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

10 60cm box step ups, alternate legs

cheese burger and chips
lager and wine
13 st 1

2282?,13,8723

6:30 am morning Bikram with Shona Langridge

cream of veg soup and chicken, leaf and sriracha mayo roll
wine
13 st 2

12186?,13,8733

30 mins recline bike level 20

hanging: 1 minute, 15kg assist
actually it was more than a minute as the timer was muted.

apple
cream of veg soup and bacon salad roll
Guinness and wine
13 st 1

34186?,12,8632

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

3 x 10 10kg l/r dumbbell triceps extension
10 30kg, 10 40kg, 10 50kg triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

apple
mushroom and chicken in plum sauce
more plums

cider, lager and wine
13 st 3

55184?,10,9632

30 mins recline bike level 20

chowder plus a tomato and bacon wrap
wine
13 st 5

5243?,12,11,633

Raj Sharma Bikram Yoga with Music 60 minutes-Off Peak, 9:30 am

sausage and veg casserole with new spuds
Guinness and wine
13 st 5

5?093?,15,11,731

8am Bikram with Sharka Komurkova

burgers, bacon and sausage in buns
Guinness and wine
13 st 5

62049,8,14,773

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

3 x 10 40kg lats pulldown

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 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

tuna burrito
lager and wine
13 st 6

42049,8,14,773

6:30 am morning Bikram with Shona Langridge

sausage and bacon pasta with a tuna and sweetcorn roll

cider and wine
13 st 4

2-2?86,11,14,673

30 mins recline bike level 20

hanging: 1 minute, 20kg assist

500m row

sweetcorn and feta omelette with potato ragout and a salad pickle roll

cider and wine
13 st 2

54?676,10,12,753?

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

3 x 10 10kg l/r dumbbell triceps extension
10 30kg, 10 40kg, 10 50kg triceps cable pulldowns

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 8kg simultaneous l/r dumbbell curls

10 60cm box step ups, alternate legs

potato ragout with an egg and olive salad roll
wine

13 st 5

612798,12,8741

30 mins recline bike level 20

hanging: 30s

tempura veg and Singapore noodles at Noodle Foodle

lager and wine
13 st 6

634678,13,964-2

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

3 x 10 40kg lats pulldown

10 30kg pulley
10 35kg pulley
10 40kg pulley

3 x 10 30kg back exercise machine

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

chinese leftovers and rice
Guinness and wine
13 st 6

11-1778,14,9,55-1

10 am hot slow Vinyasa Yoga at Elite Fitness Cardiff
Teacher was a sub and I didn't catch her name

mushroom, spinach, ricotta and pork pasta in a tomato sauce
wine and stout
13 st 1 on the gym scales when I got back to London

?3-1778,14,9,55-1

30 mins recline bike
first quarter of an hour level 19, second level 20

hanging: 1 minute, 25kg assist

level 20 all the way and 20kg assist next time

peach and a banana

Chinese take away with wine planned for Bronwydd
no scales on tour

330889,15,10,35-3

6:30 am morning Bikram with Shona Langridge

arancini in a tomato and courgette sauce with a chicken bap
my fried rice ball technique needs work

cider and wine
13 st 3

4-1-1679,15,10,47-2

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

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

3 x 10 20kg barbell curls
3 x 10 8kg simultaneous l/r dumbbell curls

10 swamp box jumps

banana and pear
broad beans and chorizo, spanish tortilla, chicken roll etc
cider and wine
13 st 4

231468,15,935-1

30 mins recline bike level 19

hanging: 1 minute, 25kg assist

2 peaches and a banana

various home made tapas
cider and wine
13 st 2

523468,15,935-1

6:30 am Bikram Yoga 60 minutes with Katie Sole at Hot Yoga Wimbledon

Dip & Flip Chicken burger and chips after Spiderman Homecoming.

wine
13 st 5

72178,11,12,844-2

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

burger
quesadilla

Guinness and wine
13 st 7

50-129,10,12,96?-1

30 mins recline bike level 18

hanging

sausage and bacon pasta
guinness and wine

13 st 5

50-157,11,14,8751

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 20kg 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 20kg barbell curls
2 x 10 10kg, 10 8kg simultaneous l/r dumbbell curls

10 swamp box jumps

2 apples
sorta Thai enchiladas of my own design

Guiness and wine
13 st 5

4-129?12,13,883-2

6:30 am morning Bikram with Shona Langridge

enchiladas
cider and wine

13 st 4

6016?10,13,11,74-2

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

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

3 x 10 30kg incline bench machine
3 x 10 back exercise machine

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

apple
Chicken-and-Collards Pilau

cider and wine
13 st 6

40181,12,14,974-2

30 mins recline bike level 18

Charles Holden Kiwi wine and meal evening

13 st 4

42093,10,14,684-3

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

cider with pork scratchings
chicken and veg green thai curry with rice
bacon roll
lager and wine

13 st 4

?1-344?,12,874-3

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

3 x 10 10kg l/r concentration curls
3 x 10 20kg barbell curls
2 x 15 (left then right) abdominal scrunchies

3 x 10 20kg curl machine
10 60cm box step up/jump off, alternate legs

chicken and squash risotto

Guinness and wine
forgot to weigh myself this morning

4-50212,14,9470

30 mins recline bike level 18

quesadilla
Guinness and wine
13 st 4

3-2-343,12,14,9470

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

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

one arm supported hangs

apple
chicken, broad bean and tomato risotto

Guinness and wine
13 st 3

3?-383,10,13,700

6:30 am morning Bikram with Shona Langridge

asparagus, pea, mushroom, red pepper, cheese and chip frittata

lager and wine
13 st 3

30242,11,15,9721

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

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

10 swamp box jumps

apple
veg dhansak and bread roll

Guinness and wine
13 st 3

32032,11,16,?27-1

30 mins recline bike level 18

hanging

apple
shakshuka and bread

Guinness and wine

13 st 3

72041,11,15,7530

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

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 up/jump off, alternate legs

bacon, egg and veg fried rice
lager and wine
13 st 7

8?063,12,14,842-1

Had a second day off in a row after deciding a nap was a better option than the gym after John left.

9?065,12,12,964-1

A day off as John was up in the smoke.

13 st 9

?-2074,11,14,885-1

30 mins recline bike level 18

hanging

no scales, food of booze diary as John is up and I am queuing this post on Friday.

60-172?13,10,10,3-1

6:30 am morning Bikram with Shona Langridge

sausage bap, saute spuds and baked beans
wine
13 st 6

80-134,11,12,10,10,3-1

30 mins recline bike level 18

hanging

apple and orange
green Thai sausage, spud and green bean curry with rice
lager and wine

13 st 8

61-136,11,13,9,10,0-2

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 35kg triceps pushdowns

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

10 60cm box step up/jump off, alternate legs

apple and orange
penne bolognaise
wine and stout

13 st 6

3-2-116,11,?7810

Bikram Yoga 60 minutes with Kee Chan

apple and orange
Mexican food at Wahaca
wine and beer
13 st 3

7-2-213,11,?9631

30 mins recline bike level 18

hanging

beef and veg stew with bread roll
Guinness and wine

13 st 7

7-2-213,11,?9631

8am Bikram with Sharka Komurkova

sausage bap
sausage and bacon casserole

Guinness and wine
13 st 7 (though less than 13 by the gym scales)

3-2-414,10,11,8532

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 swamp box jumps

banana and apricots
lamb and veg green Thai curry with noodles

Guinness and wine
13 st 3

6-1-126,10,14,8542

6:30 am morning Bikram with Shona Langridge

lamb and veg green Thai curry with rice
wine
13 st 6