Workout
- New Malden Diagnostic Centre rehab exercises
- Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible from chapter 47 to first half hour of chapter 48.
Drinks
Food
- Pineapple, melon, mixed nut pieces, Greek yoghurt, honey
- Korean at Jin Go Gae Restaurant with Ben, Jane and Simona for his birthday
Weight
Workout
- New Malden Diagnostic Centre rehab exercises
- 3 x 10 bench presses
- 3 x 10 shoulder presses : 10kg
- 3 x 10 preacher curls: no weights on heavier 'silver' bar
- 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
Drinks
Food
- Nadorcott mandarin, chopped banana, mixed nuts, Greek yoghurt, honey
(buy more honey)
Weight
Workout
- New Malden Diagnostic Centre rehab exercises
- Recline bike for half an hour or so working up from effort level 16 to 25 in three minute segments. The Covenant of Water on Audible to the end of chapter 47.
Drinks
Food
- Melon chunks, grapes, Holland and Barrett mixed nut pieces, Greek yoghurt, honey
Weight
Workout
- 3 x 10 bench presses 2.5kg each end of bar
- 3 x 10 preacher curls: no weights on heavier 'silver' bar
- 3 x 10 shoulder presses : 10kg
- 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
- New Malden Diagnostic Centre rehab exercises
Drinks
Food
- Nadorcott mandarins, cashews, Greek yoghurt, honey
Weight
Workout
- New Malden Diagnostic Centre rehab exercises
- Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments. The Covenant of Water on Audible. Starting at the beginning of Chapter 46 after listening on journey to and from Cardiff. Got as far as the first nine and a half minutes of Chapter 26.
Drinks
Food
- Nadorcott mandarins, cashews, Greek yoghurt, honey
Weight
Workout
- New Malden Diagnostic Centre rehab exercises
Drinks
- Latte in the Munster Road Plum Café with PG.
- 1 Stella in the Standard watching Wales 40-6 Australia
Food
- Nadorcott mandarins, cashews, Greek yoghurt, honey
- Omelette
Weight
Workout
- New Malden Diagnostic Centre rehab exercises
Drinks
- Latte at Ty Enfys
- 3 Stellas with Phil in the Claude
Food
- Nadorcott mandarins, cashews, Greek yoghurt, honey
- Shortcake biscuits and slice of cake at Ty Enfys
- Scotch egg and tomato ketchup
Weight
- No scales on tour, 13 st 7 on this day two years ago though. Gotta be around three and a half stone lighter now.
Workout
- 3 x 10 bench presses 2.5kg each end of bar
- 3 x 10 preacher curls: 2.5kg each end of bar
- 3 x 10 shoulder presses : 10kg
- 3 x 10 standing cable crunches: 15kg, 20kg, 15kg
- New Malden Diagnostic Centre rehab exercises
Drinks
- Take away coffee from the Commonwealth Café
Food
- Plums, cashews, Greek yoghurt, honey
- Scotch egg from M4 garage
- Lamb dhansak and pilau rice with Sean at Lake Spice
Weight
- No scales on tour, visiting mum in Cardiff
Workout
- New Malden Diagnostic Centre rehab exercises
- Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments. Now on Part 4 of The Covenant of Water, chapters 30 and 31 completed. (I will be listening to more in the car driving to Cardiff later.)
Drinks
- Laxido 01:30
- Americano @ CITW
- Take away coffee from the Commonwealth Café
- 2 glasses of white wine at dinner
Food
- Bacon sarnie and mug of celery, tomato and lentil soup
- Noodle Foodle with Jane; some sorta spicy salmon and rice seaweed roll then Singapore noodles
Weight
Workout
- Lunchtime New Malden Diagnostic Centre rehab exercises at Nuffield
- Fell asleep and didn't go to 8pm Yin yoga at Surya with Marjan Nourouzi (Subst. for Raj Sharma) at Surya
Drinks
- Laxido 05:00
- Americano @ CITW
- Take away coffee from the Commonwealth Café
- 1 Stella in the Standard after work
Food
- Plumbs, cashew nuts, Greek yoghurt, honey
Weight
- 10 st 0 new lightest ever
Workout
- 3 x 10 preacher curls: 2.5kg each end of bar
- 3 x 10 shoulder presses : 10kg
- 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
- 3 x 10 Technogym seated cable press:10kg (each side), 7.5kg, 7.5kg
- New Malden Diagnostic Centre rehab exercises (PDF 18/9/23)
Drinks
- Laxido 05:00, 15:00
- Americano @ CITW
- Take away coffee from the Commonwealth Café
- 2 white wines at the Hendrie's
Food
- Plums, mixed nuts, Greek yoghurt, honey (buy more nuts and yoghurt)
Weight
- 10 st 2 equal lightest ever
Workout
- 17:30 to 18:45 Warm Yang-Yin Yoga with Shona at Surya
Drinks
- Laxido 05:00, 15:00
- Americano @ CITW
- Take away coffee from the Commonwealth Café
- Pint of Stella in the Standard watching Callum in Nottingham Forest v Burnley
Food
- 2 Plumbs, mango, mixed nuts, Greek yoghurt, honey
- Pukka Veggie Leek & Potato Pie
Weight
Workout
- Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments: chapters 28 and 29 of The Covenant of Water.
- New Malden Diagnostic Centre rehab exercises
Drinks
- Laxido 04:30 then decided to have a few days off and see what happens
- 2 flat whites with PG. One in the Plum Café and one in COFX
- White wine at Jonnie H's birthday BBQ
Food
- Plumbs, mango, mixed nuts, Greek yoghurt, honey
- Cheeseburger at Jonnie H's birthday BBQ
Weight
Workout
- 3 x 10 bench presses 2.5kg each end of bar
- 3 x 10 preacher curls: 2.5kg each end of bar
- 3 x 10 shoulder presses : 10kg
- 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
- New Malden Diagnostic Centre rehab exercises
Drinks
- Laxido 03:30, 07:30, 11:30, 15:30
- Red wine @ Canedo: Wales v Portugal
- 1 Stella @ Standard: Ireland v Tonga
Food
- Plumbs, mixed nuts, Greek yoghurt, honey
Weight
Workout
- Recline bike for half an hour or so working up from effort level 15 to 25 in three minute segments: chapters 26 and 27 of The Covenant of Water. I finished 25 on the tube yesterday.
Drinks
- Laxido 04:30,10:30, 16:30
- 2 Stella's in the Standard
Food
- 11 prunes (counting how many in a can), mixed nuts, Greek yoghurt, honey
- Bacon sarnie
Weight
Workout
- 3 x 10 bench presses
- 3 x 10 preacher curls: 2.5kg each end of curl bar
- 3 x 10 shoulder presses
- 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
Drinks
- Laxido 05:30, 08:45, 12:00, 16:00
- Americano @ CITW
- Take away coffee from the Commonwealth Café
- White wine with dinner
Food
- Cubed apple, mixed nuts, Greek yoghurt, honey
- Seafood pizza at Avanti, Fulham Palace Road
Weight
- 10 st 5 equal lightest ever
Workout
- 8pm Yin yoga with Raj. The neurologist's ban on leg crossing and kneeling has pretty much ruled out Bikram for the time being.
Drinks
- Laxido 04:30, 08:30, 12:30, 16:30
- Americano @ CITW
- Take away coffee from the Commonwealth Café
- Stella in the Standard after yoga
Food
- Cubed pear, mixed nuts, Greek yoghurt, honey
Weight
- 10 st 5 equal lightest ever
Workout
- Recline bike for half an hour working up from effort level 15 to 25 in three minute segments: About five minutes into chapter 25 of The Covenant of Water.
Drinks
- Laxido 05:30. 09:00, 13:30, 17:00, double 23:00
- Americano @ CITW
- 1 Stella in the Standard watching Scotland England footie. First with Andy Tea and Ollie, joined later by Lee then Jonnie.
Food
- mango, mixed nuts, Greek yoghurt, honey
- Fish 'n chips with Tartar sauce
Weight
Workout
- 3 x 10 bench presses
- 3 x 10 preacher curls
- 3 x 10 shoulder presses
- 3 x 10 standing cable crunches
Drinks
- Double Laxido 04:00, Double Laxido 14:00, Double Laxido 23:00
- Americano @ CITW
- Red wine with dinner
- A pint of Stella at the Standard post theatre
Food
- Grapefruit, mixed nuts, Greek yoghurt, honey
- Vegetarian biryani @ Arabesque, Belsize Park
Weight
Workout
- Recline bike for half an hour working up from effort level 15 to 25 in three minute segments: This Covenant of Silence, Audible via Bluetooth headphones and phone. I'm about ten minutes into Chapter 24. The Swedish doctor has just arrived at the abandoned leper hostel.
Drinks
- Laxido 6:00, 14:00, 22:30
- 2 flat whites with PG. One in the Plum Café and one in COFX
- Corona at Wahaca
- 2 Stellas at Wales v Fiji in the Standard
Food
- Wahaca Mexican food with Ben and Jane
Weight
