1218,?,12,569

30 mins recline bike hills level 11

smoked pork thing
wine

13 st 1

-1037,12,12,578

3 x 10 50kg bench
3 x 10 30kg incline press machine

3 x 10 25kg curl machine
30 25kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10, ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 10kg l/r concentration curls

moules et frites
apple and pear turnover

wine
12 st 13

14-16,11,12,578

Work exploded so I couldn't get to the gym, or indeed the quiz. Three consecutive days off! The mind boggles.

toasted cheese sarnie
cheese and spinach omelette and chips

wine
13 st 1

1147,13,13,?64

No exercise, no food or booze diary on U14 Ruts tour

13 st 1 this morning

?-535,10,11,748

No scales, exercise, food or booze diary on U14 Ruts tour

?-21,11,11,?449

Standard Cardiff run

Super tidy cheeseburger
bacon sarnie
pizza

no scales on U14 Ruts tour

?-338,11,11,64?

9 x 10 lat raise 50kg on barbell with one end in the corner

3 x 10 20kg barbell triceps extension
3 x 10 12kg seated l/r dumbell triceps extension

3 x 10 40kg triceps machine
30 25kg abdominal crunch machine

hip openers

Hang Fire NOLA BBQ
lager and porter

no scales on tour

1-309,11,10,758

30 mins recline bike level 11

hip openers

beef and veg stew with noodles
bacon and egg sarnies

lager, wine, G&T
13 st 1

-1-428,11,864,11

3 x 10 35kg leg extension
3 x 10 35kg leg adductor machine

30 25kg abdominal crunch machine
3 x 10 20kg deep front squats
3 x 10 20kg military press

3 x 8 12kg l/r kettlebell bottoms-up press
3 x 10 30kg upright rows

apple and pear 'blast
Beef and veg stew

Wine
12 St 13

0-134,11,12,66?

30 mins recline bike hills level 11

a bit of floor stretching

bit of a niggle in my back this morning. It has been OK since the end of September.

Jerk Chicken and Salsa Wrap
Irish Stew

lager, wine and porter
13 st 0

12168,11,4?8

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

30 25kg abdominal crunch machine

3 x 10 1/r 10kg full extension dumbbell preacher curls
3 x 10 10kg dumbbell flyes
3 x 10, 20kg barbell curls

sausage, tomatoes, eggs, mushrooms, bubble 'n squeak and toast

Guinness and wine
13 st 1

-5-206,11,11,37,11

Yoga 4

burritos - during assembly and after at the party

lager and wine and shnapps
12 st 9

-1018,11,?34,12

30 mins recline bike level 11

carrot, spinach and ginger 'bullet
chicken and asparagus risotto

wine
12 st 13

-12079,10,56,15

30 25kg abdominal crunch machine

8 x 10 lat raise 40kg on barbell with one end in the corner
25 lat raise 40kg on barbell with one end in the corner

3 x 10 40kg triceps machine
3 x 10 12kg seated l/r dumbell triceps extension
3 x 10 20kg seated two- handed triceps extension

10 overhead box squats
l/r Benny squat toe stand hip openers
work towards handstand facing the wall

ham, cheese and pickle sandwich
fried chicken and chips with a corn and bean salad

wine
12 st 13

0-4487,10,45?

30 mins recline bike level 11

hanging
Benny squat toe stand hip openers

pasta with purple sprouting broccoli, anchovies, garlic, chilli and parmesan
apple

Guinness and wine
13 st 0

-2-1358835?

3 x 10 35kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 160kg leg press

30 25kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 20kg military press (a deep front squat after each press set)
3 x 10 8kg l/r kettlebell bottoms-up press

a couple of overhead squats
hanging
work towards handstand facing the wall

fried chicken, chips and leek sauce
ice cream
apple

wine
12 st 12

0-3-658,10,44?

30 mins recline bike level 11

Apple and carrot bullet
veg Tempura Donburi - Tendon
pulled pork, rice and spinach

lager and wine
13 st 0

-1-5-398,12,56,12

9 x 10 lat raise 40kg on barbell with one end in the corner

3 10 30kg triceps machine
30 25kg abdominal crunch machine

3 x 10 10kg dumbell triceps extension
3 x 10 20kg barbell triceps extension

passive hanging
work towards Handstand Facing The Wall

apple and grape 'bullet
Seafood chowder

Wine
12 St 13

-2-1-229,11,12,57,11

Yoga 3 at 8am

apple
BBQ pork with mustard sauce
leek, apple and carrot 'slaw amd chips

lager,stout and wine
12 st 12

-20-1,11,11,11,56,11

30 mins recline bike level 11

passive hanging
work towards Handstand Facing The Wall

Banana
Biryani

Wine
12 St 12