Tuesday, 22 May 2018

68-422-17,14,12,873

30 mins recline bike level 25

sausage egg and lettuce in crusty bread
wine
13 st 6

Monday, 21 May 2018

Sunday, 20 May 2018

Saturday, 19 May 2018

28-7-23?9,12,986

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 25kg cable curls

30 second right lead, 30 seconds left lead grapevine on the Woodway Curve. (Grapevine means running sideways, with your back foot crossing over your leading foot, first crossing in front of your leading foot, then behind it.) It is harder than it sounds, and trickier leading with my left rather than right.

apple and pear

carrot soup with asparagus mayo roll
lager and wine
13 st 2

Friday, 18 May 2018

68-503-107,13,12,7?4

6:30 am morning Bikram with Serena Sabala

corned beef hash and fried egg

lager and wine
13 st 6

Thursday, 17 May 2018

28-73-107,13,12,7?4

2 min Curve
28 mins recline bike level 25

chicken roll
apple
jambalaya
pear

wine
13 st 2

Wednesday, 16 May 2018

26-50127,15,13,554

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 40kg bench machine
3 x 10 40kg pecs machine
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 20kg military press

2 bananas
sweet potato and kale hash with fried egg
pear

wine
13 st 2

Tuesday, 15 May 2018

78-10,0-1-19,13,11,844

1 min Curve
29 mins recline bike level 25

banana
chicken and chips

lager and wine
13 st 7

Monday, 14 May 2018

74?0-248,11,9747

Didn't get a chance to go to the gym after driving up from Cardiff and knocking out burgers at the Standard.

Meatballs in blueberries with rice and kale (as disgusting as it sounds.)

lager and wine
13 st 7

Sunday, 13 May 2018

?8-73-136,12,10,457

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

Saturday, 12 May 2018

?6-5?-201,12,9675

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 10kg triceps press downs
3 x 10 10kg l/r concentration curls

no scales or food diary on tour

Friday, 11 May 2018

69-62-538,12,11,?56

6:30 am morning Bikram with Serena Sabala

sausage and courgette in tomato sauce with pasta

stout and wine
13 st 6

Thursday, 10 May 2018

77-60-4,67,12,12?56

30 mins recline bike level 25

soup and bread
oranges
sausage baguette

wine
13 st 7

Wednesday, 9 May 2018

36-40-219,14,13,736

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

kiwi fruit
prawn, spin

orange and apple
cream of cauli soup with crusty bread

lager and wine
13 st 3

Tuesday, 8 May 2018

75-600-17,13,9?46

30 mins recline bike level 25

pasta with tomato and chorizo sauce
lager and wine
13 st 7

54-64-4-17,13,9?4 6

Yet another day off

Sunday, 6 May 2018

58-610?7,13,9?4

8:30 am 1 hour Bikram with Shona Langridge

cod. spud and cauli Thai curry with rice and salad
lager and wine
13 st 5

Saturday, 5 May 2018

45-62015 20??10,956

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


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 30kg triceps press downs
3 x 10 30kg cable curls

orange and apple
beef casserole with crusty bread

lager and wine
13 st 4

Friday, 4 May 2018

26-1??899677

6:30 am morning Bikram with Shona Langridge

cod. spud and cauli Thai curry with rice and salad
wine

13 st 2

Thursday, 3 May 2018

661?-17,13,?555

30 mins recline bike level 25

almond croissant
apple and pear
carrot and coriander soup with a BLT

wine and gin
13 st 6

Wednesday, 2 May 2018

661-4-3???456

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 hyperextensions
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

kiwi fruit
prawn, spinach and cream pasta sauce

lager and wine
13 st 6

Tuesday, 1 May 2018

16-13-19??467

No gym session after waiting for the gas man to service the boiler. Serviced it did he not.

banana
chicken and veg curry with rice

wine
13 st 1

Monday, 30 April 2018

45-51218,?,12,569

30 mins recline bike level 25

chicken, bacon, chips and tomato ketchup
lager and wine
13 st 4

Sunday, 29 April 2018

4?-6-1037,12,12,578

8:30 am i hour Bikram with Serena Sabala

chicken, spud and courgette casserole

lager and wine
13 st 4

Saturday, 28 April 2018

45-514-16,11,12,578

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 10kg concentration curls

quesadilla
lobster at Deli Boutique

lager and wine

13 st 4

Friday, 27 April 2018

28-10,1147,13,13,?64

30 mins recline bike level 25

quesadilla
cauli and spinach dhansak with rice

lager and wine
13 st 2

Thursday, 26 April 2018

48-7?-535,10,11,748

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

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 hyperextensions
3 x 10 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

kiwi fruit
roast cauli soup and a bacon roll
banana
wine
13 st 4

Wednesday, 25 April 2018

-27-5?-21,11,11,?449

I had a Parcelforce collection from the office yesterday. It was due between 9:00 and 17:30 and they turned up after five. As I was spoken for after work I couldn't make it to the gym, but these rest days are piling up.

beef and veg bolognese and crusty breead
wine
12 st 12

Tuesday, 24 April 2018

-17??-338,11,11,64?

30 mins recline bike level 25

kiwi fruit
cream of celery soup and a quesadilla

lager and wine
12 st 13

Monday, 23 April 2018

24?1-309,11,10,758

Yet another day off

lamb abd veg pasta
wine
13 st 2

Sunday, 22 April 2018

0?-8-1-428,11,864,11

8:30 am i hour Bikram with Kee Chan

lamb enchiladas
lager and wine

13 st 0