24050797444,10

30 mins recline bike level 25

roast chicken and veg
lager and wine
13 st 2

-1206498564,10

a day off from idleness

chicken kiev and veg
lager and wine
12 st 13

-13-294964259

7 am morning one hour Bikram with Em Manning

naan, biriani, veg dhal
wine
12 st 13

-141436984177

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

15 leftl leg, 13 right scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

apple
fish and cabbage byriani with veg bhajis and pakoras etc.

lager and wine
12 st 13

001455983067

30 mins recline bike level 25
(out of sequence)

fish and cabbage byriani
wine
13 st 0

26?347,11,81359

Couldn't be bothered to work out; third year in a row.

cottage pie

wine
13 st 2

18?645,11,54329

30 mins recline bike level 25

fishcakes and beans
lager and wine
13 st 1

12-4855865238

8:30 am 1 hour Bikram with Shona Langridge

Korean food in New Malden
lager and wine with Paul, Hugh and Jason
13 st 1

163775965159

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

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

banana
penne with a tomato, bacon, leek and olive sauce
lager and wine
13 st 1 (Ben told me he weighs 78kg yesterday so I am only 11lb heavier than him)

4?3634,10,632,11

30 mins recline bike level 25

quorn, leek, fruit and nut byriani
lager and wine
13 st 4

246914,10,7526,11

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

banana
veg soup and a bacon and tomato baguette
wine
13 st 2

066?15,10,9526,11

30 mins recline bike level 25

veg soup and a bacon and tomato baguette
wine
13 st 0

266?15,10,9526,11

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

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausages, sweet potato fries and red pepper sauce
wine
13 st 2

-262613,10,83379

A day off after driving back from Cardiff

left over jambalaya pimped with mushrooms and tomatoes
lager and wine
12 st 2

??4446993459

8:30am Hotpod Flow in Cardiff with Rae Dwyer

Linda McCartney veggie (cardboard) burger with a fried egg
hot dog at the Wales South Africa game
Jambalaya

too much and too varied booze to catalogue
noooooo scales on tour

?54517,10,73519

30 mins recline bike level 25

no food or booze diary and no scales on tour

153646895337

Didn't manage to rouse myself for early morning yoga.

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

left over byriani
pasta with chicken, olives and dried tomatoes in a white sauce
wine
13 st 1

-251?36,7,11,5446

30 mins recline bike level 25

apple
fish and 'slaw
wine
12 st 12

155?54993348

Yet another day off.

chicken and veg byriani
wine
13 st 1

243667,10,74369

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

3 x 10 40kg uppe back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

2 tangerines
liver and bacon in gravy with chips
wine
13 st 2

03353588418,10

Didn't get to the gym before Ben's rugby so thrown a day off by life.

beef and veg pie
lager and wine
13 st 0

-2?6747,12,8646,10

8:30 am 1 hour Bikram with Em Manning

fish, chips and 'slaw
lager and wine
12 st 12

125047,12,76436

30 mins recline bike level 11

clementines
chicken pot pie
lager and wine
13 st 1

-2831?7,12,76436

7 am morning one hour Bikram with Serena Sabala

chicken and veg fried rice
lager and wine
12 st 12

-5653?7884368

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 ez-bar preacher curls 5kg on each end of bar

turkey cottage pie and beans
lager and wine
12 st 9 (first time since July 2016)

-253363,10,54575

30 mins recline bike level 25

2 tangerines
turkey cottage pie and beans
wine
12 st 12

053-107,10,54677

Thrown a day off by life due to meetings in town.

sausage meat and sweet pepper sauce with penne
wine
13 st 0

1?1-346,10,84488

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 30kg T-bar row

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 30kg lats pull downs

2 x 15 on leg scrunches

3 x 10 20kg shoulder press machine
3 x 10 27kg simultaneous Arnold curls
3 x 10 24kg kettlebell shrugs

sausage, mash and mixed veg
lager and wine
13 st 1

??2346,10,84488

Thrown a day off by life after leaving early to drive to Cardiff for the Australia game.

hot and sour soup,
Singapore rice
lager and wine

no scales on tour

152-239,10,7556,10

30 mins recline bike level 25
oops that should have been weights

persimmon  and lentil soup with an egg mayo roll
lager and wine
13 st 1

-250074,10,87575

7 am morning one hour Bikram with Serena Sabala

banana
tofu Singapore noodles
wine
12 st 12

240169,10,7556,10

30 mins recline bike level 25

banana
cheese and veg frittata with chips and barbecue sauce
wine
13 st 2

345-53598477?

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
2 x 15 l/r one leg scrunches

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
3 x 10 10kg high cable curls

banana
tofu, fruit and nut byriani
lager and wine
13 st 3

255-428,11,77368

Was going to go to the gym after work but I got a call from Kevin who was back from Hong Kong for a flying visit to London so I went for a couple of pints with him as well.

Two days off in a row! The decadence of it all.

lager and wine
borscht and a ploughman's sarnie
13 st 2

355-414,12,65788

Ben couldn't be bothered with rugby and I couldn't be bothered with exercise.

lager and wine
chicken. mayo and salad roll
13 st 3

375-677,10,5566,10

8:30 am 1 hour Bikram with Serena Sabala

banana
chicken with kale and leak colcannon

lager and wine
13 st 3

051-234985477

Thrown a day off by life.

creamed salmon and kale with pasta
lager and wine
13 st 0

274646876779

7 am morning one hour Bikram with Serena Sabala

chicken and veg biryani
wine
13 st 2

35502,10,85588

30 mins recline bike level 25

roast chicken, spuds, mixed veg
lager and wine
13 st 3

378074?84558

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg high pull machine
2 x 15 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

warmed over curry for brekkie
salon with leek and tomato sauce and pasta
wine
13 st 3

175172?776,10,7

30 mins recline bike level 25

chicken, mango and spud curry with spinach rice
wine
13 st 1

34?368?87669

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

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 25kg triceps pushdowns
3 x 10 20kg overhead cable pulls
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 5kg each end

steak, chips and salad
beans
lager and wine
13 st 2

?7?1558967?5

Hotpod Flow in Cardiff with Aaron Cousins

lasagne
wine
no scales on tour

?8552877766

Be really, really, y'know nothing a void, zilch, zero, nought, nothing, vacuum.

No nuffink on tour

-196236,10,87485

7 am morning one hour Bikram with Serena Sabala
lentil and bacon soup with cheese croutons
lager and wine
12 st 13

oh, and a banana

275-236,11,89565

30 mins recline bike level 25

corned beef, carrot and spud stew with cheese croutons
wine
13 st 2

-17424799544

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg high pull machine
2 x 15 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

pear and banana
sausage and peppers in crusty bread with cauli soup
stout and wine
12 st 13

368368969778

30 mins recline bike level 25

sausage and peppers in crusty bread with cauli soup
wine
13 st 3

265266988778

3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 25kg dumbell pushdowns

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

Guinness and wine
sausages, chips and cauliflower cheese
13 st 2

565266988778

Couldn't be bothered training

lager and wine
corned beef hash
13 st 5

23543879987

30 mins recline bike level 25
chicken, chard, dhal and rice
lager and wine
13 st 2

-273246998884

7 am morning one hour Bikram with Serena Sabala

paella
wine
12 st 12

563......

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg upper back machine

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

apple
tuna and egg roll with cauliflower and Parmesan soup
wine
13 st 5

484?448976?8

30 mins recline bike level 25 (two days cardio in a row by mistake)

chicken and mango curry and noodles
cider and wine
13 st 4

090-138,10,9684

30 mins recline bike level 25

veg soup and tuna roll
lager and wine
13 st 0

678455,10,7877?

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

chicken casserole and crunchy bread
lager and wine
13 st 6

675536?76687

30 mins recline bike level 25

An Oktoberfest of beer
squash tortilla with olives and chorizo
13 st 6

435438,11,87789

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 l/r 16kg one arm row

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

beef and broccoli in oyster sauce with fried rice
lager and wine
13 st 4

454459797958

30 mins recline bike level 25

corned beef hash, poached egg, HP sauce
lager and wine
13 st 4

078?0799758

Couldn't get going so thrown a day off by life.

turkey and radicchio bolognaise
chickpea and tuna curry rice
wine
13 st 0

2563-26,10,9955,10

3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

apple
turkey and radicchio bolognaise with garlic bread
lager and wine
13 st 2

37?-107,11,9647

30 mins recline bike level 25

cassoulet and garlic bread
lager and wine
13 st 3

31?-107,13,6?677

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

3 x 10 hyperextensions
3 x 10 30kg pecs machine
30 20kg core machine

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

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

confit duck, chips and peas
lager and wine
13 st 3

??4-708,11,6,10,758

10am Hot yoga with Gemma at Elite Fitness Cardiff

cassoulet
lager and Wine
no scales on tour

?54549,11,88678

Driving to Cardiff via Portishead so thrown a day off by life.

No scales on tour etc.....

03473?,11,99746

30 mins recline bike level 20

tuna and veg pasta
lager and wine
13 st 0

164829,10,11,12,555

30 mins recline bike level 25

steak, chips, mushroom demi glace cream sauce
lager and wine
13 st 1

476?15,12,12,12,549

3 x 10 squat rack, 20kg plate each end of the bar (why haven't I done this before?)
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
30 20kg core machine

3 x 10 10kg high cable curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps pressdown

dinner at the Charles Holden
lager and wine
13 st 4

156549,12,10,11,458

30 mins recline bike level 25

prawn, olive and pea pasta
lager and wine
13 st 1

442365,10,8,10,357

3 x 10 40kg bench
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 scrunchies (machine elevated on bench)
3 x 10 hyperextensions

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

bananas
lunch at Wahace
chicken, colcannon, gravy

lager and wine
13 st 4

044154,12,79477

8:30 am 1 hour Bikram with Serena Sabala

roast chicken, roast spuds, peas and gravy
lager and wine
13 st 0

325654,11,11,8469

30 mins recline bike level 25

tuna salad baguette and borscht
lager and wine
13 st 3

175956,10,9,12,767

7 am morning one hour Bikram with Serena Sabala

peanuts
egg, lentils, veg, rice
cider and wine
13 st 1

271?56,10,10,11,344

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

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

3 x 10 20kg triceps pressdown
3 x 10 10kg high cable curls

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns
15l, 15r scrunchies

3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls

cottage pie
wine
13 st 2

353?53,10,10,?665

Meetings around lunchtime meant I didn't get to the gym. so thrown a day off by life. (I've been this morning for what it is worth but that is a matter for tomorrow's entry.)

penne and bolognaise
wine
13 st 3

463?55,11,10,7546

30 mins recline bike level 25

leftover "John's slow cooker pork, peppers and beans with my Mexican rice" for lunch
fish pie
wine
13 st 4

4?4635,11,8937?

3 x 10 40kg bench
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 scrunchies (machine elevated on bench)
3 x 10 upper back machine - didn't notice the weight

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

apple
John's slow cooker pork, peppers and beans with my Mexican rice
lager and wine
13 st 4

?64625,10,79764

Hotpod Flow in Cardiff with Aaron Cousins

beef beef bourguignon and mashed spuds
lager and wine
no scales on tour

336783,11,98745

Thrown a day off by life and driving to Cardiff to see mum and dad.

366555,10,12,10435

7 am morning one hour Bikram with Serena Sabala

fish and chips with roast tomatoes and tartare sauce
wine
13 st 3

32644398,11,456

30 mins recline bike level 25

apple
chicken and green bean curry with fried rice
wine
13 st 3

581420889756

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps push downs
3 x 10 20kg barbell curls
3 x 10 12kg l/r concentration curls

2 apples
coq au vin and garlic bread
wine
13 st 5

8832634,11,96557

30 mins recline bike level 25

apple and banana
lasagne and salad
lager and wine
13 st 8

6737318,10,8446

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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 hyperextensions
30 20kg core machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

bacon, egg, chips and beans
lager and wine
13 st 6

?67534,10,99966

Hotpod Flow in Cardiff with Aaron Cousins
coq au vin with baguette
more wine than you can shake a stick at
no scales on tour

?56554,11,99767

30 mins recline bike level 25

no nothing on tour

353783,11,10,12,847

6:30 am morning Bikram with Serena Sabala

liver and bacon with colcannon
wine and lager
13 st 3

321?8099,12,?36

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 30kg triceps push downs
3 x 10 10kg high cable curls

apple and banana
chicken and green bean curry, watermelon and chick pea curry, pulao rice
wine
13 st 3

447?5-1,11,11,11,746

30 mins recline bike level 25

apple
watermelon and chick pea curry with rice
lager and wine
13 st 4

64?440,11,11,9558

3 x 10 12.5kg cable crossovers
3 x 10 40kg pecs machine
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 hyperextensions
30 20kg abdominal crunch machine

3 x 10 24kg kettlebell shrugs
3 x 10 7kg simultaneous Arnold press
3 x 10 20kg shoulder press machine

apple
corned beef hash, baked beans, fried egg
wine
13 st 6

44?271,11,8,11,788

30 mins recline bike level 25

corned beef hash
lager and wine
13 st 4

?72272,11,10,9556

8:30 am 1 hour Bikram with Shona Langridge

pasty
lamb and veg pilaf
wine
no scales on tour

345363,11,12,11,855

30 mins recline bike level 25

apple

sweetcorn and squash soup with egg and spinach mayo in good bread
lager and wine
13 st 3

364340,11,10,9845

6:30 am morning Bikram with Serena Sabala

chicken mayo baguette
wine
13 st 3

642050,10,10,13,937

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 10kg dumbbell preacher curls

apple
roast chicken and butternut squash
wine
13 st 6

562410,2,10,12,10,665

30 mins recline bike level 25

apple
seared lamb, wilted rosemary spinach, white bean puree
wine
13 st 5

5504538,10,9775

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

3 x 10 hyperextensions
3 x 10 30kg pecs machine
3 x 10 30kg incline bench machine
3 x 10 12.5kg cable crossovers

3 x 10 24kg kettlebell shrugs
3 x 10 24kg kettlebell shrugs
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

apple
cheese omelette, chips, salad and tuong ot xa
lager and wine
13 st 5

6?2261,11,10,10,7??

30 mins recline bike level 25

gammon and green bean thao curry with rice
lager and wine
13 st 6

642065,10,10,975

8:30 am 1 hour Bikram with Shona Langridge

gammon and sweetcorn fritters
lager and wine
13 st 6

62186,9,13,11,-?5

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 20kg barbell curls

grapes
borscht and rye bread
cider and wine
13 st 6