-13

Vince gave me a lift back rom Cardiff last night.

10 st 1, this morning

?

Long weekend in Cardiff 4

?

 Long weekend in Cardiff 3

?

 Long weekend in Cardiff part 2.

?

Hospital appointment, then a lift to Cardiff; thrown a day off by life.

usual meds

no scales on tour

-12

 A day off.

Electrocardiogram lunchtime

Drink with Vanny in the evening

-11

 Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses
•  3 x 10 preacher curls
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Americano @ CITW
• 1 1/2 Stella's @Venus

Food

• Peanut butter blondie @ CITW

Weight

• 10 St 3

Treatment

• 3 co-codamel tablets
• 2 Nutricia Fortisips 

-13

Workout

• Couldn't be bothered with New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible: Finished chapter 60. 10 h 4m left in the book.

Drinks

• large white Americanos @ CITW

Weight

• 10 st 1

Treatment

• double laxido
• 4 co-codamel tablets
• 3 Nutricia Fortisips
• 5g am/ pm Apixaban

-14

 Workout 

• a day off 

Food

• Walnut and coffee cake @ CITW

Drinks

• Red wine @ Canedo with Jenny

Weight 

• 10 st

Treatment

• CT scan of chest at Queen Mary's Roehampton
• 4 co-codamel tablets 
• double laxido 
• 3 Nutricia Fortisips 
• 5g am/pm 5g Apixaban

-14

Workout 

• Stars not in alignment; a day off 

Food

• Chocolate Brownie @ CITW
• Salt & pepper squid @ Jazz Cafe

Drinks

• 1/2 Stella @ Standard
• Pinot Grigio @ Jazz Cafe

Weight 

• 10 st

Treatment

• 4 co-codamel tablets 
• double laxido 
• 3 Nutricia Fortisips 
• 5g am/pm 5g Apixaban

-14

Workout

• Couldn't be bothered with New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible: Finished chapter 59 and listened to the first 9 minutes of Chapter 60. 10 h 34m left in the book.

Drinks

• 2 small white Americanos @ CITW

Food

• cake @ CITW
• vegetable samosa

Weight

• 10 st

Treatment

• double laxido
• 4 co-codamel tablets
• 3 Nutricia Fortisips
• 5g am/ pm Apixaban

-16

Workout

• Stars not in alignment; a day off

Food

• sushi

Weight 

•  9 st 12 

Treatment 

• Collected prescriptions from AP Chemist
• 4 co-codamel tablets
• double laxido
• 3 Nutricia Fortisips
• 5g am/pm 5g Apixaban

-17

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses 3 x 10 preacher curls
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
• 3 x 10 chest press machine

Drinks

• 3 Nutricia Fortisips
• Glass of wine

Food

• Fruit and but bar

Weight

• 9 st 11

Treatment

• 7 am  & 7pm 5g Apixaban
• 11:45 GP appointment

-16

Workout

• a day off 

Drinks 

• Double Laxido 
• Americano @ Canedo

Food 

• 3 Fortisips

Weight 

•  9 st 12 

Treatment 

• 5g am/pm 5g Apixaban

Gaviscon

• peppermint oil

-16

Workout

• Couldn't be bothered with New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible: Chapter 58 and the first 19 minutes of Chapter 59.

Drinks

• Double Laxido
• small white Americano @ CITW

Food

• brownie @ CITW
• 3 Nutricia Fortisips

Weight

• 9 st 12

Treatment

• 5mg am /pm Apixaban

-16

Workout

• John visiting. Thrown a day off by life. 

Drinks 

Double Laxido 

Americano @ Canedo

2 or 3 Fortisips

Food 

• marmite on toast

Weight 

•  9 st 12 

Treatment 

• 5g am/pm 5g Apixaban
• Gaviscon

-16

Workout

• John visiting. Thrown a day off by life. 

Drinks 

• Double Laxido 
• Americano @ Canedo
• 2 or 3 Fortisips

Food 

• Tuna melt @ Canedo

Weight 

•  9 st 12 

Treatment 

• 5g am/pm 5g Apixaban
• Gaviscon

-15

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 preacher curls
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
• 3 x 10 chest press machine

Drinks

• Double Laxido
• 220ml Ensure nutrivigor
• white Americano @ CITW
• Chocolate Nutricia Fortisip
• 1/2 Stella
• Fortisip

Food

• chocolate cake @ CITW

Weight

• 9 st 13

Treatment

• 7 am  & 8pm 10g Apixaban

-16

Workout

• Couldn't be bothered with New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible to the end of Chapter  57 which is the first in part 7.

Drinks

• Double Laxido
• 2 small white Americanos @ CITW
• Ensure nutrivigor

Food

• Oreo brownie @ CITW
• Smashed avocado bagel @ CITW
• Chocolate Nutricia Fortisip
• Compact Banana Nutricia Fortisip

Weight

• 9 st 12

Treatment

• Biopsy, 5mg Apixaban

-17

Workout

• Just west to bed after hospital. Thrown a day off by life.

Drinks 

• Double Laxido
• Americano @ CITW

Food 

• Nutella brownie @ CITW

Weight

• 9 st 11

Treatment

• Injection prior to biopsy

-14

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 bench presses 
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Double Laxido
• Large white Americano @ CITW
• 220ml Ensure nutrivigor
• A lager and a Guinness with Steve L

Food

• Nutella brownie @ CITW
• Pork and pickle snack pie

Weight

• 10 st 0

Treatment

• 7 am 10g Apixaban (evening cancelled as biopsy scheduled for noon Thursday)

-16

 Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible to the end of Chapter  54.

Drinks

• Double Laxido
• small white Americano @ CITW
• Ensure nutrivigor

Food

• salted caramel brownie @ CITW

Weight

9 s 12

Treatment

7:30 am & 6:30pm 10g Apixaban

-14

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 bench presses 
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Double Laxido
• Large white Americano @ Plum Cafe 
• 3 Stellas (1.5 watching rugby, 1.5 with Ben, Jane & Simona)

Food

• Chocolate brownie @ Plum Cafe
• Sunflower and Pumpkin Seed Square Roll with Brie

Weight

• 9 st

Treatment

• 8 am & 9 pm 10g Apixaban

-14

Workout 

• Woke up in time for 8:30 am 1 hour Bikram with Shona, then promptly fell back to sleep. Thrown a day off by life.

Drinks 

• Double Laxido
• Americano @ CITW
• Half a Stella at the rugby

Food 

• Kiwi fruit, mixed nut pieces, Greek yoghurt, and honey
• Chocolate brownie @ CITW
• Chicken and vegetable soup
• Scottish oatcakes, brie, apple & pear chutney

Weight

• 9 st 12

Treatment

• 6 am 6 pm 10g Apixaban

-15

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible. 8 minutes into Chapter  54.

Drinks

• Double Laxido
• 2 small white Americanos @ CITW
• 1 Stella with Ollie in the Standard

Food

• Muffnut 
• Red Leicester ploughman's sarnie
• 110g Cadbury Fruit and Nut bar 

Weight

• 9 st 13

Treatment

• 6 am & 6pm 10g Apixaban

-16

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 bench presses 
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Double Laxido
• Large white Americano @ CITW
• 1 1/2 Brixton lagers with Ben in the Holden

Food

• Red Leicester ploughman's sarnie
• Kiwi fruit, mixed nut pieces, Greek yoghurt, and honey

Weight

• 9 st

Treatment

• 6 am & 6pm 10g blood thinning tablets(Apixaban).

-17

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible. I am 19 minutes into Chapter  53

Drinks

• Double Laxido
• 2 black Americanos @ CITW
• Stella at the Standard

Food

• Steak, pepper sauce, chips

Weight

• 9 st 11

-15

Workout

• 6:30 am 1 hour Bikram (Raj & Shona's mods) with Aurelie Studholme.

Drinks

• Double Laxido
• 400g can Heinz Vegetable Soup
• Take away coffee from the Commonwealth Café
• Stella at the Standard

Food

• melon, pineapple  mixed nut pieces, Greek yoghurt, and honey
• MY PROTEIN CHOCOLATE CHIP OAT BAKE

Weight

• 9 st 13

-14

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses 
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Double Laxido 
• Americano @ CITW
• yfood THIS IS FOOD classic choco
• Glass of red in Canedo

Food

• melon, pineapple  mixed nut pieces, Greek yoghurt, and honey

Weight

• 10 st 0

-14

Workout

• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible. Chapter 51 and the first twelve or so minutes of 52.
• New Malden Diagnostic Centre rehab exercises

Drinks

• yfood THIS IS FOOD
• 1 Stella watching Arsenal v Man City
• Gaviscon

Food

• Fruit salad with mixed nut pieces, Greek yoghurt, and honey
• Steak, chips, peas and red wine sauce

Weight

• 10 st 0

-18

Workout

• 8:30 am 1 hour Bikram with Shona(Raj & Shona's mods)

Drinks

• Wine

Food

• Breakfast potatoes, fried egg, black pudding

Weight

• 9 st 10 new lightest ever

-14

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses 
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Americano @ CITW
• Tropicana 250ml smooth orange
• 3 lagers in the Arcola bar; 1 before the show, 2 afterwards

Food

• Nutella Muffnut @ CITW
• KFC Zinger burger meal (absolutely disgusting)

Weight

• 10 st 0

-15

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible. Started about 12 minutes into chapter and finished chapter 50, which is the beginning of a new part though I have forgotten the number.

Drinks

• Americano at CITW

Food

• Chopped banana and pear with mixed nut pieces, Greek yoghurt, and honey

Weight

• 9 st 13

-16

Workout

• Colonoscopy (ho-ho, very satirical in the workout section) - 1 polyp removed another larger one to be excised after the first has been analysed.

 Drinks

• Americano (no milk) @ CITW

Food

• Had to fast before hospital procedure

Weight

• 9 st 12 new lightest ever

-14

Workout

• 6:30 am 1 hour Bikram (Raj & Shona's mods) with Aurelie Studholme.

Drinks

• Take away coffee from the Commonwealth Café
• Double Laxido 10:00, 13:00
• Citrafleet 16:30

Food

• pork, sausage, egg and mayo on white bread (low fibre, doncha know)

Weight

• 10 st 0

-12

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible. About 12 minutes into chapter 49.

Drinks

• Two Americano's with Mia at CITW
• Double Laxido 12:30, 15:30, 18:30, 22:30

Food

• Pain au chocolat avec Mia dans CITW
• 110g Cadbury Dairy Milk bar (2.3g fibre)

Weight

• 10 st 2

-13

 Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses 
• 3 x 10 shoulder presses : 10kg
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Fortijuce (200 ml Bottle) 
• Red wine with Mia in Canedo
• White wine with Mia in Corleone

Food

• Marmite on white toast
• White bread ham sandwich
• Risotto di mare in Corleone

Weight

• 10 st 1

-13

Workout

• 8:30 am 1 hour Bikram with Shona Langridge: modifications are no leg twisting in Eagle; straight legged, inverted versions of Fixed-Firm, Half Tortoise and Rabbit.

Drinks

• Fortijuce Lemon (200 ml Bottle from Starter Pack) 
• 2 Americanos with Jenny in Canedo
• 2 Stellas at the Standard during Spurs v Liverpool

Food

• bowl of grapefruit, mixed nuts, honey and Greek yoghurt
• 8 squares of Milka Toffee Wholenut

Weight

• 10 st 1

-14

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible from chapter 47 to first half hour of chapter 48.

Drinks

• Take away coffee from the Commonwealth Café
• Fortijuce Tropical (200 ml Bottle from Starter Pack) 
• Drinks with dinner

Food

• Pineapple, melon, mixed nut pieces, Greek yoghurt, honey
• Korean at Jin Go Gae Restaurant with Ben, Jane and Simona for his birthday

Weight

• 10 st 0

-13

Workout

• New Malden Diagnostic Centre rehab exercises
• 3 x 10 bench presses 
• 3 x 10 shoulder presses : 10kg
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg

Drinks

• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Fortijuce Strawberry (200 ml Bottle) 

Food

• Nadorcott mandarin, chopped banana, mixed nuts, Greek yoghurt, honey (buy more honey)

Weight

• 10 st 1

-14

 Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible to the end of chapter 47.

Drinks

• Americano @ CITW
• Strawberries & Cream Huel from Holland and Barrett
• 2 after work Stella's in the Standard with Andy Tea

Food

• Melon chunks, grapes, Holland and Barrett mixed nut pieces, Greek yoghurt, honey

Weight

• 10 st 0

-14

Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: no weights on heavier 'silver' bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Americano @ CITW
• Salted Caramel Huel from Holland and Barrett
• 2 lagers with Steve, Craft Tooting.

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey

Weight

• 10 st 0

-12

Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments. The Covenant of Water on Audible. Starting at the beginning of Chapter 46 after listening on journey to and from Cardiff. Got as far as the first nine and a half minutes of Chapter 26.

Drinks

• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Cinnamon Swirl Huel from Holland and Barrett
• Glass of white, house visit

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey

Weight

• 10 st 2

-15

Workout

• New Malden Diagnostic Centre rehab exercises

Drinks

• Latte in the Munster Road Plum Café with PG.
• 1 Stella in the Standard watching Wales 40-6 Australia

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey
• Omelette

Weight

• 9 st 13 lowest ever

No scales on tour... but

Workout

• New Malden Diagnostic Centre rehab exercises

Drinks

• Latte at Ty Enfys
• 3 Stellas with Phil in the Claude

Food

• Nadorcott mandarins, cashews, Greek yoghurt, honey
• Shortcake biscuits and slice of cake at Ty Enfys
• Scotch egg and tomato ketchup

Weight

• No scales on tour, 13 st 7 on this day two years ago though. Gotta be around three and a half stone lighter now.

No scales on tour

 Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Take away coffee from the Commonwealth Café

Food

• Plums, cashews, Greek yoghurt, honey
• Scotch egg from M4 garage
• Lamb dhansak and pilau rice with Sean at Lake Spice

Weight

• No scales on tour, visiting mum in Cardiff

-12

 Workout

• New Malden Diagnostic Centre rehab exercises
• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments. Now on Part 4 of The Covenant of Water, chapters 30 and 31 completed. (I will be listening to more in the car driving to Cardiff later.)

Drinks

• Laxido 01:30
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• 2 glasses of  white wine at dinner

Food

• Bacon sarnie and mug of celery, tomato and lentil soup
• Noodle Foodle with Jane; some sorta spicy salmon and rice seaweed roll then Singapore noodles

Weight

• 10 st 2

-14

Workout

• Lunchtime New Malden Diagnostic Centre rehab exercises at Nuffield
• Fell asleep and didn't go to 8pm Yin yoga at Surya with Marjan Nourouzi (Subst. for Raj Sharma) at Surya

Drinks

• Laxido 05:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• 1 Stella in the Standard after work

Food

• Plumbs, cashew nuts, Greek yoghurt, honey

Weight

• 10 st 0 new lightest ever

-12

Workout

• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
• 3 x 10 Technogym seated cable press:10kg (each side), 7.5kg, 7.5kg
• New Malden Diagnostic Centre rehab exercises (PDF 18/9/23)

Drinks

• Laxido 05:00, 15:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• 2 white wines at the Hendrie's

Food

• Plums, mixed nuts, Greek yoghurt, honey (buy more nuts and yoghurt)

Weight

• 10 st  2 equal lightest ever

-11

Workout

• 17:30 to 18:45 Warm Yang-Yin Yoga with Shona at Surya

Drinks

• Laxido 05:00, 15:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Pint of Stella in the Standard watching Callum in Nottingham Forest v Burnley

Food

• 2 Plumbs, mango, mixed nuts, Greek yoghurt, honey
• Pukka Veggie Leek & Potato Pie

Weight

• 10 st  3

-12

 Workout

• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments: chapters 28 and 29 of The Covenant of Water.
• New Malden Diagnostic Centre rehab exercises

Drinks

• Laxido 04:30 then decided to have a few days off and see what happens
• 2 flat whites with PG. One in the Plum Café and one in COFX
• White wine at Jonnie H's birthday BBQ

Food

• Plumbs, mango, mixed nuts, Greek yoghurt, honey
• Cheeseburger at Jonnie H's birthday BBQ

Weight

• 10 st 2 lightest ever

-10

Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Laxido 03:30, 07:30, 11:30, 15:30
• Red wine @ Canedo: Wales v Portugal
• 1 Stella @ Standard: Ireland v Tonga

Food

• Plumbs, mixed nuts, Greek yoghurt, honey

Weight

• 10 st 4 lightest ever

-7

Workout

• Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments: chapters 26 and 27 of The Covenant of Water. I finished 25 on the tube yesterday.

Drinks

• Laxido 04:30,10:30, 16:30
• 2 Stella's in the Standard

Food

• 11 prunes (counting how many in a can), mixed nuts, Greek yoghurt, honey
• Bacon sarnie

Weight

• 10 st 7

-9

Workout

• 3 x 10 bench presses
• 3 x 10 preacher curls: 2.5kg each end of curl bar
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg

Drinks

• Laxido 05:30, 08:45, 12:00, 16:00
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• White wine with dinner

Food

• Cubed apple, mixed nuts, Greek yoghurt, honey
• Seafood pizza at Avanti, Fulham Palace Road

Weight

• 10 st 5 equal lightest ever

-9

Workout

• 8pm Yin yoga with Raj. The neurologist's ban on leg crossing and kneeling has pretty much ruled out Bikram for the time being.

Drinks

• Laxido 04:30, 08:30, 12:30, 16:30
• Americano @ CITW
• Take away coffee from the Commonwealth Café
• Stella in the Standard after yoga

Food

• Cubed pear, mixed nuts, Greek yoghurt, honey

Weight

• 10 st 5 equal lightest ever

-7

Workout

• Recline bike for half an hour working up from effort level 15 to 25 in three minute segments: About five minutes into chapter 25 of The Covenant of Water.

Drinks

• Laxido 05:30. 09:00, 13:30, 17:00, double 23:00
• Americano @ CITW
• 1 Stella in the Standard watching Scotland England footie. First with Andy Tea and Ollie, joined later by Lee then Jonnie.

Food

• mango, mixed nuts, Greek yoghurt, honey
• Fish 'n chips with Tartar sauce

Weight

• 10 st 7

-8

Workout

• 3 x 10 bench presses
• 3 x 10 preacher curls 
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

Drinks

• Double Laxido 04:00, Double Laxido 14:00, Double Laxido 23:00
• Americano @ CITW
• Red wine with dinner
• A pint of Stella at the Standard post theatre

Food

• Grapefruit, mixed nuts, Greek yoghurt, honey
• Vegetarian biryani @ Arabesque, Belsize Park

Weight

• 10 st 6

-7

Workout

• Recline bike for half an hour working up from effort level 15 to 25 in three minute segments: This Covenant of Silence, Audible via Bluetooth headphones and phone. I'm about ten minutes into Chapter 24. The Swedish doctor has just arrived at the abandoned leper hostel.

Drinks

• Laxido 6:00, 14:00, 22:30
• 2 flat whites with PG. One in the Plum Café and one in COFX
• Corona at Wahaca
• 2 Stellas at Wales v Fiji in the Standard

Food

• Wahaca Mexican food with Ben and Jane

Weight

• 10 st 7

-7

 Workout

• 8:30 am 1 hour Bikram with Shona Langridge, using the modifications Raj gave me for my drop-foot

Drinks

• Laxido 6:00, 10:00, 19:00, 23:00
• Americano @ CITW
• A single Stella at the Standard for the second half of Ireland 82-8 Romania
• A single Stella at the Standard for the second half of England 27-10 Argentina

Food

• bowl of grapefruit, mixed nuts, honey and Greek yoghurt
• two bacon and tomato ketchup baps

Weight

• 10 st 7

-9

Workout

• 3 x 10 preacher curls 
• 3 x 10 bench presses
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

Drinks

• Laxido 5:00, 9:00, 13:00, 17:00
• Americano @ CITW
• Stellas watching Rugby World Cuo with Andy T, Megan, Jonnie, Steve and Rebecca

Food

• bowl of blueberries, cashews, honey and Greek yoghurt

Weight

• 10 st 5 equal lightest ever

-8

Workout

• One on one with Raj for ideas to help me practice with 'drop foot.' Also, and this amazed me, the breathing and concentration exercises also helped with my ongoing digestion system issues. Perhaps my most valuable hour of yoga ever.

Drinks

• Laxido 5:15, 9:15,13:15, double bedtime
• Americano @ CITW
• Water all day in the office goes without saying
• Red wine in Canedo with Donna, Andy Tea and Helen

Food

• bowl of peeled orange segments, cashews, honey and Greek yoghurt (delicious)
• black pudding Pat brought back from Ireland, bacon, fried egg, baked beans, skillet breakfast potatoes and HP sauce

Weight

• 10 st 6

-7

Workout

• Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone. The beginning of part three which is chapter 23 and all but 50 minutes long so I will finish it next time.

 Drinks

• Laxido 6:45. 10:45, 14:15, double bedtime
• Americano @ CITW
• 2 Stella's in the Standard with Ben

Food

• bowl of chopped banana, cashews, honey and Greek yoghurt
• home made Irish stew with the 'devil may care' flourish of added garden peas

Weight

• 10 st 7

-6

Workout

• 3 x 10 bench presses
• 3 x 10 preacher curls 
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

Drinks

• Laxido
• Americano @ CITW
• Laxido
• First take away coffee from the Commonwealth Café for a good while.
• 2pm Laxido after the gym then a 5pm before going home
• 2 Stella's in the Standard: Reunion with Dave and Leone who are back on a flying visit from Australia. Luke and other London friends all present and correct.
• Double Laxido. It is the A&E doctor who told me to take six a day for a fortnight. It's not like it is my idea,

Weight - 11st 8

-9

Noon; 1 hour Bikram with Raj Sharma.

Laxido

Americano @ CITW

Laxido

2 1/2 Stellas with Ben in the Standard

Tortilla de patatas con chorizo

10 St 5; new lightest ever

-6

Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone to the end of chapter 22 which is also the end of part 2. 

double Laxido

double Laxido

Tortilla de patatas con chorizo, breaded basa fillet, baked beans and HP sauce.

Laxido

One Stella at the Standard watching Arsenal 3 - 1 Manchester United

10 St 8

-6

8:30 am 1 hour Bikram with Shona Langridge. Only did standing series though.

7:45 am Laxido; 10:15 2 plums and Laxido, 2:10 Laxido

2.5 Stellas

10 st 8

-6

• 3 x 10 bench presses
• 3 x 10 preacher curls 
• 3 x 10 shoulder presses  
• 3 x 10 standing cable crunches

double Laxido

double Laxido

Complimentary Red Stripe (courtesy of Ting 'n Ting with Garfield and new friends Denise and Melvyn. (Denise also a Show House office resident it seems.)

2 1/2 Stella's at the Standard

Spanish tortilla and chorizo

11 St 8

-8

Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone to the end of chapter 20. 

2 plums plus double Laxido

Americano @ CITW

Double Laxido 

Chorizo and Spanish tortilla

Double Laxido

2 1/2 Stellas in the Standard with Steve 'n Rebecca plus, later, Andy Tea

10 st 6 equal lightest ever

-6

• 3 x 10 bench presses
• 3 x 10 shoulder presses  
• 3 x 10 preacher curls 
• 3 x 10 standing cable crunches

I went to see the GP in the flesh yesterday morning, as I am still suffering from constipation, tiredness and stomach pains as well as weight loss despite the laxative prescribed. The most worrying thing is that I can't actually do the standard bowel cancer test as I can't produce a solid enough stool to place in the receptacle and send off. He sent me straight to A&E at St George's. The emergency Dr who looked at me there examined me thoroughly, including a painful finger up the rectum, and had my stomach area X-rayed. She has upped my Laxido does to six a day for the next fortnight hoping that will clear the remaining blockage and signed me up on a screening scheme that should see and test me within a fortnight so I needn't worry about doing it myself. She has also decided the enema was unnecessary. I shall await events.

double Laxido

Oat and dark chocolate bar

double Laxido

Corned beef hash

Two red wines at Canedo

10 st 8

-8

Recline bike for half an hour level 25: This Covenant of Silence, Audible via Bluetooth headphones and phone to the end of chapter 19.

double Laxido

Laxido

10 st 6 new lightest ever

-7

1 hour Bikram noon with Raj Sharma

He says if I give Sarah a bell he will schedule some time to go through 'drop foot' adjustments with me

2 plums

Corned beef

Entire Stout with the Hendries at the Sultan

10st 7 new lightest ever

-6

3 x 10 bench presses

3 x 10 preacher curls 

3 x 10 shoulder presses  

3 x 10 standing cable crunches

2 mini pork pies

Peperoni pizza

2 Stella's watching football

10 St 8 equal lightest ever

?

 Back in Cardiff to see Mum. "Thrown a day off by life" with "no scales on tour."

?

6:30 am 1 hour Bikram with Kee Chan

Multi-berry juice with Laxido

KFC Zinger burger

Packet of peanuts

Steak, chips, onion rings, tomatoes and mushrooms and a lager in the Discovery

Laxidos

No scales on tour in Cardiff

-5

 Recline bike for half an hour level 25: Twenty minutes into chapter 4 of The Covenant of Water, Audible via Bluetooth headphones and phone

Multi-berry juice with Laxido

Orange with Laxido

Stella in the Standard. Me, Steve, Rebecca and Andy Tea dwindling to just me and Steve

10st 9

-6

• 3 x 10 preacher curls
• 3 x 10 shoulder presses
• 3 x 10 bench presses
• 3 x 10 standing cable crunches

Celery, cucumber and tomato juice with Laxido

Pear with Laxido

Chorizo, mushrooms and peppers in red wine, Spanish tortilla and smashed avocado

Laxido

One Stella at the Standard on the way home

10st 8 equal lightest evee

-6

Recline bike for half an hour level 25: First two chapters of The Covenant of Water, Audible via Bluetooth headphones and phone

Cucumber and tomato juice with Laxido

A CITW white Americano

banana & Laxido

white wine at the Bobbin reception, Stella at the Standard with Andy Tea

10 st 8 new lightest ever

Target Weight Achieved

I'm under 11 stone now, and eleven stone has long been my target weight. It strikes me in the circumstances that the fact I weighed over 2 stone more than that for at least the last decade is neither here nor there.

Also, as 11 stone is 69.8532kg (70 in the old money). All I have to do here on in is jump on a scales regularly and take action if it says more than 11st or more than 70kg.

Hence from tomorrow, only how many pounds more or less than 154 will appear as the title of my daily posts.

-5,?,30,24,31,28,25,26,28,29,36,

• 3 x 10 bench presses
• 3 x 10 shoulder presses
• 3 x 10 barbell curls
• 3 x 10 standing cable crunches

2 plums. Carrot. celery, and pineapple juice with double Laxido

2 coffees (morning then lunchtime) CITW

Laxido

Spaghetti with creamy chicken and mushroom sauce

10 St 9 equal lightest ever

(No booze. I've had to come back and add this to the post, as I forgot to do it initially. A good sign on reflection.)

-5?28,26,29,29,27,27,30,27,35

Recline bike for half an hour level 25 reading Empire magazine

2 plums, grape juice with double Laxido

Flat whites with PG, Plum Cafe & COFX

Double Laxido

2 Stouts in the Sultan watching Women's World Cup Final

1 Stella in the Standard watching West Ham v Chelsea

10st 9 equal lightest ever

-5??,30,26,28,28,27,28,28,30

8:30 am 1 hour Bikram with Shona Langridge. My stretch band mods trying to help with the drop foot. I got so light headed towards the end I hardly knew where I was. Better than last week at least when I quit after bow pose.

Double Laxido in home pressed carrot, celery and orange juice

Chorizo roll

Double Laxido

Spanish tortilla with avocado

3.5 Stellas in the Standard

10 st 9 lightest ever

-4,?29,27,27?28,24,26,29

• 3 x 10 shoulder presses
• 3 x 10 incline bench presses (much harder)
• 3 x 10 standing cable crunches
• 3 x 10 cable curls

Double Laxido in home pressed carrot, celery and orange juice

Lactulose (bottle finished)

Americano @ CITW (smashed the mug by accident returning it.

Double Laxido

Two and a half Stellas in the Standard

10st 10 equal lightest ever

-3,22,?,27,27,30,28,26,28,21

Recline bike for half an hour level 25 reading Empire magazine

2 plums 3 Laxido, 1 Lactulose

Americano @ CITW

Stella on the way home

10st 11

-2,?,30,29,27,30,28,25,26,27,28

• 3 x 10 bench presses
• 3 x 10 preacher curls
• 3 x 10 shoulder press
• 3 x 10 standing cable crunches

3 plums, 2 Laxido, Lactulose

Americano @ CITW

Coq au vin and avocado mashed potato

Stella at the Standard watching the Lionesses

10st 12

-4,25,32,29,25,29,30,25,24,27,35

Recline bike for half an hour level 25 reading Empire magazine

3 Laxidos, 1 Lactulose

Americano @ CITW

Spicy lentil, veg and tuna soup

No booze

10st 10 equal lightest ever

-3,24,32,29,26,32,30,28,23,28

• 3 x 10 bench presses
• 3 x 10 shoulder press
• 3 x 10 dumbbell curls
• 3 x 10 standing cable crunches

3 plums 2 Laxidos 1 Lactulose

Americano @ CITW

Cheese burger with smashed avocado and chips

No booze

10st 11

-2,?,32,29,27,32,?28,27,29,36

Recline bike for half an hour level 25 reading Empire magazine

3 plums, 2 Laxidos, 1 Lactulose

Stella watching Chelsea Liverpool in the Standard

10sr 12

-1,32,28,28,32,?,26,25,29,36

8:30 am 1 hour Bikram with Shona Langridge

Band modifications to work on my 'drop foot' on Standing Head To Knee Pose, Standing Separate Leg Stretching Pose, Standing Separate Leg Head To Knee Pose, Tree Pose and Wind Relieving Pose. I quit after Bow Pose as I wasn't feeling too well.

3 plums and a Lactulose.

2 GP's prescribed Laxido

Stella in the Standard watching the England Wales rugby

Roma pizza in Corleone with Ben

10 St 13

-2,?,32,28,29,27,24,21,23,25,35

• 3 x 10 bench presses
• 3 x 10 shoulder press
• 3 x 10 preacher curls
• 3 x 10 standing cable crunches

flat white plus bacon bagel courtesy of CITW

Spaghetti con cozze in bianco

Lactulose

10 St 12

-4,?,32.31.27.28.24.28,25,24

Recline bike for half an hour which took me to the end of 'Torching the dusties', the last tale of Stone Mattress book.

Small flat white plus dark chocolate, pistachio and sea salt cookie courtesy of CITW

Cadbury Fruit & Nut bar (in search of energy boost)

Lagers at Craft Tooting with Steve

10st 10. New lightest ever.

-2?,31,30,28,24,20,24,25

• 3 x 10 bench presses
• 3 x 10 preacher curls
• 3 x 10 shoulder press
• 3 x 10 standing cable crunches

3 plums and one Lactulose

small flat white and pain  aux raisin CITW

2 glasses of red with Donna at the Manor

11st 12

-1,29,30,28,?,28,25,?,26,35

Recline bike for half an hour which took me to page 369 of 'Torching the dusties', the last tale of Stone Mattress book.

peppermint oil tablets and Lactulose

small flat white, bacon and tomato ketchup bagel at CITW 

No booze

10st 13

-2,32,?,27,24,?,27,24,?

• 3 x 10 bench presses
• 3 x 10 preacher curls
• 3 x 10 shoulder press
• 3 x 10 standing cable crunches

2 plums and three peppermint oil tablets

small flat white and berry and oat cake CITW

1 Stella, one Lactulose

10st 12

-2?32,?29,?27,24,23,25,28

Recline bike for half an hour which took me to page 241 of the title tale of Stone Mattress

2 plums, melon and grape juice

5 Stellas in the Standard with Andy, Ollie, Andy Tea, Luke, Steve and Rebecca

10st 12

-2,?30,31,31,34,25,33,35,41

8:30 am 1 hour Bikram with Shona Langridge

2 plums

egg, bacon and pea fried rice

Two and a half Stella's at the Standard watching Wales beat England

10 St 12

-31,67?20-249,13

• 3 x 10 bench presses
• 3 x 10 shoulder press
• 3 x 10 preacher curls
• 3 x 10 standing cable crunches

Small flat white plus blueberry croissant at CITW

3 Holland and Barrett Peppermint Oil tablets

2 prunes

2 Stella's in the Standard with Andy Tea, Fiona and Pat

10 St 11 lightest ever

-29,566?-2?323,11

Recline bike level 20 for half an hour which took me to page 212 of a paperback of Margaret Atwood's 'Stone Pillows' in a tale called The dead hand loves you.

Small flat white plus peanut butter cookie at CITW

No booze

10 St 13

-28,?666041063,10,14

 3 x 10 bench presses

3 x 10 preacher curls

3 x 10 shoulder press

30 seated cable crunches

Small flat white plus large chocolate and pistachio cookie at CITW

Bacon and olives in a roast red pepper sauce with chips

Stella in the Standard: Luke, Andy Tea, Steve, Rebecca and Ollie

11st 0

-29,?6474-22??8

Recline bike level 25 for as long as it takes to read I Dream of Zenia with the Bright Red Teeth from Margaret Atwood's 'Stone Pillows'.

Flat white and raisin swirl CITW

One sneaky Stella on the way home

10st 13: New lightest ever and lighter than I want to be

-28,?10,45501?7

  a day off. No hot water in gym

Flat white and almond croissant at CITW

Stella in the Standard watching the end of the Test with Andy Tea

11 St 0: Equal lightest ever