634,10,632,11

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
3 x 10 30kg cable triceps pushdowns with ropes

Power Plate stretches
foam roller upper back

brisket with Texas sauce, collard greens style kale and fries

Guinness and wine
13 st 6

914,10,7526,11

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

chorizo burrito
Guinness and wine

13 st 9 - weight trending up

?15,10,9526,11

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers

3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 ez bar preacher curls 10kg each end of metal bar

3 x 10 35kg incline press machine
3 x 10 20kg curl machine

30 20kg abdominal crunch machine legs in new position

Power plate stretches
foam roller upper back

corned beef hash with a fried egg
wine
forgot to weigh myself this morning

613,10,83379

30 mins recline bike level 11

Power Plate stretches

Burrito

Guinness and wine
13 st 6

8-15,10,7333,10

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

jerk pork, rice 'n peas, 'slaw

Guinness and wine

13 st 8 - lip up fatty

446993459

30 mins recline bike level 11

Power Plate stretches

burnt ends, fries, slaw and a bread roll
wine

13 st 4

517,10,73519

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 30kg, 10 40kg, 10 50kg cable triceps pushdowns with ropes

pulled pork and chipotle 'slaw in cheese topped rolls

lager and wine
13 st 5

646895337

30 mins recline bike hills level 11 in Virgin Active Wokingham off the A322M on the way from Cardiff back to London. A venue to file away for future use.

Roast pork, chips and 'slaw.

wine and Guinness

13 st 6

?36,7,11,5446

chest, biceps and vibroplate flexibility as I took Dad to do his duty in lifestyle fitness.

menu D at the Summer Palace.

I'm not going to tell you how much I drank or what I weigh. Who do you think you are anyway?

?54993348

30 mins recline bike level 11

no scales, no food diary, no booze diary on tour

667,10,74369

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

steak and frites
protein shake pancake


wine
13 st 6

53588418,10

30 mins recline bike level 11

Power Plate stretches

Thai curry seasoned squash and orange soup with chapatis

wine
13 st 5

747,12,8646,10

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20kg, 10 25kg, 10 30kg cable triceps pushdowns

Power Plate stretches

courgette, bacon and chicken pasta
stout and wine

13 st 7

047,12,76436

30 mins recline bike level 11

Power Plate stretches

new spuds, cabbage, onion, bacon and chicken

lager and wine
13 st 0

1?7,12,76436

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12g dumbbell preacher curls
3 x 10 20kg cable curls

power plate hamstring loosening

Chinese style chicken and greens noodle soup
apple

Guinness and wine
13 st 1

3?7884368

10 am Bikram Wimbledon drop in

flat white and chocolate brownie at Coffee in the Wood
chicken and cheese (go figure)

Guinness and wine
13 st 3

363,10,54575

30 mins recline bike level 11

Power Plate stretches

chicken pasta and salad at quiz
beef and veg casserole with rice at home

Guinness and wine
13 st 3

-107,10,54677

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press behind neck

Power plate stretches

calamari and then calzone at Verona in Morden
apple
wine

12 st 13

-346,10,84488

30 mins recline bike level 11

Power Plate stretches

veg soup and bacon panini

wine
12 st 11

346,10,84488

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 35kg, 10 45kg, 10 50kg cable triceps extensions with rope

Power Plate stretches

chips with bacon, kale cauliflower cheese

lager and wine
13 st 3