378074?84558

3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 40kg pecs machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg high pull machine
2 x 15 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

warmed over curry for brekkie
salon with leek and tomato sauce and pasta
wine
13 st 3

175172?776,10,7

30 mins recline bike level 25

chicken, mango and spud curry with spinach rice
wine
13 st 1

34?368?87669

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 25kg triceps pushdowns
3 x 10 20kg overhead cable pulls
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 5kg each end

steak, chips and salad
beans
lager and wine
13 st 2

?7?1558967?5

Hotpod Flow in Cardiff with Aaron Cousins

lasagne
wine
no scales on tour

?8552877766

Be really, really, y'know nothing a void, zilch, zero, nought, nothing, vacuum.

No nuffink on tour

-196236,10,87485

7 am morning one hour Bikram with Serena Sabala
lentil and bacon soup with cheese croutons
lager and wine
12 st 13

oh, and a banana

275-236,11,89565

30 mins recline bike level 25

corned beef, carrot and spud stew with cheese croutons
wine
13 st 2

-17424799544

3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 40kg pecs machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg high pull machine
2 x 15 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

pear and banana
sausage and peppers in crusty bread with cauli soup
stout and wine
12 st 13

368368969778

30 mins recline bike level 25

sausage and peppers in crusty bread with cauli soup
wine
13 st 3

265266988778

3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 25kg dumbell pushdowns

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

Guinness and wine
sausages, chips and cauliflower cheese
13 st 2

565266988778

Couldn't be bothered training

lager and wine
corned beef hash
13 st 5

23543879987

30 mins recline bike level 25
chicken, chard, dhal and rice
lager and wine
13 st 2

-273246998884

7 am morning one hour Bikram with Serena Sabala

paella
wine
12 st 12

563......

3 x 10 40kg pecs
3 x 10 40kg bench machine
3 x 10 30kg incline bench machine

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg upper back machine

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

apple
tuna and egg roll with cauliflower and Parmesan soup
wine
13 st 5

484?448976?8

30 mins recline bike level 25 (two days cardio in a row by mistake)

chicken and mango curry and noodles
cider and wine
13 st 4

090-138,10,9684

30 mins recline bike level 25

veg soup and tuna roll
lager and wine
13 st 0

678455,10,7877?

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
3 x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

chicken casserole and crunchy bread
lager and wine
13 st 6

675536?76687

30 mins recline bike level 25

An Oktoberfest of beer
squash tortilla with olives and chorizo
13 st 6

435438,11,87789

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

3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 l/r 16kg one arm row

3 x 10 scrunches elevated

3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs

beef and broccoli in oyster sauce with fried rice
lager and wine
13 st 4

454459797958

30 mins recline bike level 25

corned beef hash, poached egg, HP sauce
lager and wine
13 st 4