035106578,10,-48

3 x 10 12.5kg barbell front squats
3 x 10 15kg curl machine
3 x 10 40kg triceps 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 abdominal crunch machine

3 x 10 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

sausage and veg casserole with crusty bread
wine
13 st 0

?47?0548,10,?-59

25 mins recline bike level 25

lager and crisps
no scales on tour in Yorkshire

-233?83,10,75-58,11

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

red pepper and artichoke omelette and chips
lager and wine
12 st 12

124023945-38,13

30 mins bike level 12

turkey, veg and chickpea curry with rice
wine
13 st 1

1?5094467-18,13

3 x 10 12.5kg barbell front squats
3 x 10 15kg curl machine
3 x 10 40kg triceps 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 abdominal crunch machine

3 x 10 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

curry and noodles
red pepper and artichoke omelette and chips
lager and wine
13 st 1

-128244546-4,10,14

1 hour Bikram with Shona Langridge at half past eight

turkey, veg and chickpea curry with rice
lager and wine
12 st 13

-239-174646-4,10

30 mins bike level 12

chicken, veg, rice and beans
lager and wine
12 st 12

137-144777-59,13

7 am morning one hour Bikram with Serena Sabala

bacon and egg rolls with veggie soup
wine
13 st 1

-218206877-5,10,13

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

lamb, braised celery and artichoke, chips
lager and wine

12 st 12

047-115,11,85-5,10,13

30 mins recline bike level 25

lamb and quick pickled veg roll
lamb and veg curry with naan

lager and wine
13 st 0

-146-135965-5914

3 x 10 12.5kg barbell front squats
3 x 10 20kg curl machine
3 x 10 40kg triceps 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 abdominal crunch machine

3 x 10 100kg leg press
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

lamb roll with veg soup
wine
12 st 13

0?7-155757-37

A day off through laziness

bacon and asparagus roll
Kiwi chocolate

lager and wine
13 st 0

1?6156766-28

30 mins recline bike level 25

beef stroganoff and rice
wine
13 st 1

-14516878-3,11

3 x 10 20kg incline bench machine
3 x 10 30kg pecs machine
3 x 10 30kg bench machine

3 x 10 hyperextensions
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 3kg simultaneous Arnold presses
3 x 10 4kg l/r kettlebell bottoms-up press

Softly, softly, catchee monkey.

haggis with tatties and 'neeps plus whisky and demi glace sauce
lager and wine
12 st 13

-355-136878-3,11

30 mins recline bike level 25

wine
chicken, rice and veg
12 st 11

-22320357850,10

no exercise

wine
chicken, rice and veg
12 st 12

-274-1256987-28

a day off

wine
pizza

12 st 12

-1051147,11,66,-1,10

3 x 10 10kg barbell squats (2 back sets, 1 front)
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 20kg abdominal crunch machine

3 x 10 10kg high cable curls
3 x 10 15kg cable triceps extensions
3 x 10 20kg curl machine
3 x 10 40kg triceps machine
3 x 10 ez-bar preacher curls 5kg on each end of bar
3 x 10 15kg triceps pushdowns

gradually coming back to resistance work

Thai noodles and pizza of an evening! I am piggy grunt.
lager and wine

12 st 13

-1763265964,-1,11

3 x 10 30kg bench
3 x 10 7.5kg cable crossovers
3 x 10 20kg incline bench machine

3 x 10 hyperextensions
3 x 10 20kg pull downs
3 x 10 20kg pulley

30 20kg abdominal crunch machine

3 x 10 3kg simultaneous Arnold presses
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 30kg assisted 10 second hangs

First chest/back/shoulders day back since I hurt my rib. Discomfort with exercise in all three areas, but shoulders were worst. Replaced a third shoulder exercise with hanging with the idea of stretching out the rib cage.

lager and wine
Mexican food at Wahace
12 st 13

-355-14459551,10

8:30 am 1 hour Bikram with Serena Sabala
My rib still hurts a bit but I think I am now well enough to do yoga again without actually harming myself.

gammon, chips and pineapple
wine
12 st 11

045317384408

30 mins recline bike level 25

improvised banh mi with spicy lentil and rice soup
cider and wine
13 st 0

17723548660,10

30 mins recline bike level 25

chicken dhansak and rice
lager and wine
13 st 1

-346?2369860,11

30 mins recline bike level 25

sweet spud fish pie
wine

12 st 11

-147?447,12,861,13

Couldn't sneak out early to the gym because I had a house guest, and then I spent the morning ferrying Ben to and from the dentist. Thus no time to train.

dhal pimped leftover byriani

wine

12 st 13

-167-35389680,10(16!)

30 mins recline bike level 25

improvised byriani with John who was staying before a meeting tomorrow
lager and wine
12 st 13

-244-2549,10,731,10

another day off

vegetable dhal and pork
12 st 12
wine

-253144,10,96358

Ribs still too sore for yoga so I had a day off

rice mushrooms and cheese
wine
12 st 12

047-161,11,11,6618

30 mins recline bike level 25

rice, kale and pork
wine
13 st

-256143,10,10,6,229

30 mins recline bike level 25

grapes
fish pie and salad roll
lager and wine
12 st 12

-245-2409,11,632,10

30 mins recline bike level 25

cheese omelette, chips and beans
wine
12 st 12

0-15040,10,11,7429

30 mins recline bike level 25

paella at the Hendrie's
wine
13 st 0

110559,11,7429

no time to train
pulled pork burger, fries and baked beans
wine
13 st 1

23032,10,12,441,10

30 mins recline bike level 25

pulled pork slider
Wagamama grilled duck donburi

lager and wine
13 st 2

211438,12,542,14

1 hour Bikram with Shona Langridge at half past eight
It is darn near impossible with a bruised lat muscle cracked rib.

pork, mushroom, tomato, red pepper and olive pasta
lager and wine
13 st 2

-1-1202,7,10,652,11

30 mins recline bike level 25

pork, egg and veg fried rice
lager and wine
12 st 13

00052,11,13,6?0,10

30 mins recline bike level 25
right side still bad, I am starting to think that I have cracked a rib

pork, oriental veg, noodles and oyster sauce
wine
13 st 0, three years in a row OOO!

0513,11,?5?1,11

30 mins recline bike level 25

tuna, mushroom, tomato, red pepper and olive pasta
wine
13 st 0

22423,12,?5?2,10

No exercise, but also no booze.

It is not dry January. I would have gone to the Standard for the Arsenal game followed by Cardiff City, but Ben came around in the afternoon but went upstairs for a nap so I stayed in.

turkey enchiladas and sweet potato fries
13 st 2

35-245,10,?6?5,14

30 mins bike level 10
Not the recline bike and the level seems to bite a lot more
Also, two days of consecutive cardio as my bruised lat was not up to a chest, back and shoulders day.

wine
turkey and veg chilli with rice
13 st 3

421-11,12,?832?

30 mins recline bike level 25

chicken and veg byriani with beetroot and cauli bhajis
quesadilla

wine
13 st 4

12323,11,9757,12

1 hour Bikram with Shona Langridge at half past eight
It is darn near impossible with a bruised lat muscle.

chicken and veg byriani with beetroot and cauli bhajis
lager and wine
13 st 1

13422,12,13,857,10

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

30 scrunches elevated

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

3 x 10 30kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps pushdowns
had to take it very easy as I have hurt my mid right latissimus dorsi

keema cottage pie with Indian veg snacks
lager and wine
13 st 1

02203,13,13,?1?,10

30 mins recline bike level 25

cottage pie and beans
wine
13 st 0

215,3,14,9227

Boxing Day off the gym and also off my head

food and drink supplied by party 

13 st 2

?4?3????4?

Christmas dinner at Anne-Marie's

wine

day off

no scales 

14???,10,922?7

10 20kg, 30kg 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine

3 x 10 30kg pull down machine
3 x 10 hyperextensions
3 x 10 40kg high pull machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 20kg kettlebell shrugs

keema veg and rice
wine
13 st 1

1?74?,11,5158

A day off what with Christmas one thing and another

lentil. lamb and med veg thing with chips
wine
13 st 1

1?36??5159

8:30 am 1 hour Bikram with Shona Langridge

lamb, spuds, veg
wine
13 st 1

2267??5159

30 mins recline bike level 25

apple
pork casserole and mashed spuds
lager and wine
13 st 2

14660,10,9519

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

30 scrunches elevated

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

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

chicken pot pie and rice
wine
13 st 1

22?40,10,94208

30 mins recline bike level 25

chicken pot pie and rice
lager and wine
13 st 2

?6?40894106

Up early to go to Warwickshire and then West Mercia Police, then back to Cardiff visit mum and dad and to sort out the Bronwydd Avenue broadband, hence no time for exercise.

chicken,veg, and cashew fried rice with John.
wine with John
no scales on tour

?3343,10,74106

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

3 x 10 40kg high pull 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 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

lager and wine
chicken and veg fried rice
no scales before an early morning departure

143-23972124

Yet another day off.

Sunday roast at the Hendrie's
lager and wine
13 st 1

13-222772(-1)48

8:30 am 1 hour Bikram with Shona Langridge

If I wake up and decide not to go to yoga because it is freezing and I am nursing a gentleman's head from last night's part but I still turn up, does that count as will power or lack of will power?

chicken and veg dhansak with rice
lager and wine
13 st 1

11642,11,65139

Had a day off due to laziness and the Tighten Up Christmas do.

restaurant Christmas meal
lager and wine
13 st 1

01734886549

7 am morning one hour Bikram with a tape of Raj as the teacher was sick

chicken casserole and a baguette
lager and wine
13 st 0

23464,10,8437,10

30 mins recline bike level 25

set meal at Wahaca
cider and lager
13 st 2

-432142,10,93248

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

15 left leg, 15 right scrunches elevated

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

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

pasta bake
bacon and preserved Italian veg baguete
wine
12 st 10

161622,10,54328

30 mins recline bike level 25

quorn, chicken, bacon, olive and corn pasta bake
lager and wine
13 st 1

16261887436,10

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

3 x 10 40kg high pull 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 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

chicken, veg, lentil and rice casserole
chicken, bacon and olive baguette

lager and wine
13 st 1

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