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