-51218,?,12,569

30 mins recline bike level 12

10 swamp box jumps
sitting and up from 20cm box
rail leg stretches nose on knee

carrot and melon juice
keema peas and chapattis

wine
12 st 9

-6-1037,12,12,578

6:30 am Bikram with Marta at Wimbledon

carrot, celery and tomato juice
chicken, chips, carrot salad, chorizo cream sauce

stout and wine
12 st 8

-514-16,11,12,578

3 x 10 40kg bench
3 x 10 20kg curl machine
30 20kg abdominal crunch machine legs in new position

3 x 10 12.5kg cable crossovers
3 x 10 l/r 10kg hammer grip dumbell curls
3 x 10 ez-bar preacher curls 7.5kg on each end of bar

3 x 10 40kg incline press machine
Hanging Scapula Retraction

"no hands" up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose variations

carrot and celery juice
chicken and prawn paella

lager and wine
12 st 9

-10,1147,13,13,?64

30 mins recline bike level 12

hanging scapula retraction
10 swamp box jumps
sitting and up from 20cm box

chicken and veg casserole with dumplings

Guinness and wine
12 st 4

-7?-535,10,11,748

3 x 10 40kg leg extension
3 x 10 150kg leg press
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 12kg l/r dumbell bottoms-up press
3 x 10 20kg press from behind neck

hanging scapula retraction
10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)

cheese and chili con carne chips
lager and wine

12 st 7

-5?-21,11,11,?449

Old Ruts U15 end of season tour. No wholesome behaviour of any kind.

12 st 9 this morning.

??-338,11,11,64?

Old Ruts U15 end of season tour. No wholesome behaviour of any kind.

?1-309,11,10,758

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from the ledge under the rails

neither scales, nor food nor booze diary on tour,

-8-1-428,11,864,11

6:30 am Bikram with Marta at Wimbledon

Kiwi fruit and pineapple juice
Sausage, mushroom, cream and pesto pasta

Guinness and wine
12 st 6

-70-134,11,12,66?

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 10kg l/r dumbell triceps extensions
10 30kg, 40kg, 50kg cable pushdowns
2 x 15 15kg barbell triceps extensions

10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)

veg and fruit juice
Boerenkool Stamppot (I just like writing that)

wine
12 st 7

-712168,11,4?8

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box

fruit and veg juice
lamb, kale and lentil curry with rice

lager, Guinness and wine
12 st 7

-6-5-206,11,11,37,11

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
10 40kg, 10 45kg, 10 50kg press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 12kg dumbell curls
3 x 10 20kg barbell curls

Hanging Scapula Retraction

no hands up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose touching alternate feet to the floor behind head 10 times

back bend

orange and carrot juice
lamb and asparagus pasta

Guinness and wine
12 st 8

-6-1018,11,?34,12

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
sitting stretches (nose to knee)
back bend

lamb roast dinner

Guinness and wine
12 st 8

-8-12079,10,56,15

3 x 10 40kg leg extension
3 x 10 150kg leg press
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 dumbell bottoms-up press
3 x 10 15kg press from behind neck

hanging scapula retraction
twists and stretches

pulled pork burrito
tuna and cauli pilaf

assorted booze
12 st 6

-80-4487,10,45?

30 mins recline bike level 12

grazed on ingredients preparing burritos

wine and road tasting pickle backs

12 st 6

-9-2-1358835?

Bikram yoga Wimbledon 6:30 am

egg and beetroot curry with rice
wine

12 st 5

-70-3-658,10,44?

Hanging Scapula Retraction

3 x 10 30kg cable pullover
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 60kg triceps machine

30 20kg abdominal crunch machine legs in new position

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

10 shin box transitions
yoga candle pose touching alternate feet to the floor 10 times
sitting stretches (nose to knee)

sitting and up from 20cm box aerobic step on low setting
back bend

forgot swamp box jumps

fruit and veg juice
banana

twists on power plate
no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee

cheese and chive omelette, oregano roast tomatoes and chips

Guinness and wine
12 st 7

-8-1-5-398,12,56,12

30 mins recline bike level 12

had to rush back to work

duck and veg noodle stir fry

Guinness and wine

12 st 6

-9-2-1-229,11,12,57,11

3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
10 40kg, 10 45kg, 10 50kg press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 l/r 14kg preacher dumbell curls

Hanging Scapula Retraction

10 swamp box jumps
sitting and up from 20cm box

no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
sitting stretches (nose to knee)

forgot the back bend

veg and fruit juice
veg and duck dhansak wth rice

lager and wine
12 st 5

-8-20-1,11,11,11,56,11

30 mins recline bike level 12

unassisted hang concentrating on shoulder ROM
10 swamp box jumps
sitting and up from 20cm box
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times

sitting stretches (nose to knee)
back bend

fresh apple juice
roast duck, roast spuds and cauli cheese

guiness and wine
12 st 6