Thursday, 19 October 2017

73246998884

3 x 10 40kg bench
3 x 10 25kg incline bench machine

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

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine
3 x 10 12.5kg cable crossovers

3 x 10 12kg rolling kettlebell shrugs (shoulders rotating in opposite circles)
3 x 10 4kg l/r kettlebell bottoms-up press
10 60cm box step ups, alternate legs

sweet potato, kale and salmon colcannon
wine
13 st 7

Wednesday, 18 October 2017

63......

30 mins recline bike level 20

sub 1 minute 250m rowing machine
Half my usual 500m as I am coming back from hurting my shoulder on 23 September.

mushroom, bacon, kale and pea rissotto
wine
13 st 6

Tuesday, 17 October 2017

84?448976?8

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 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg barbell curls
10 60cm box step ups, alternate legs

bacon mushrooms and kale in a white sauce with pasta
cider and wine

13 st 8

Monday, 16 October 2017

90-138,10,9684

30 mins recline bike level 20

feijoada, rice and kale
lager and wine
13 st 9

Sunday, 15 October 2017

78455,10,7877?

20 mins bike, balance ball, squats curls and presses behind neck with John followed by chilling in the spa.

Oktoberfest and can't remember what I ate

13 st 7

Saturday, 14 October 2017

75536?76687

3 x 10 12.5kg cable crossovers
3 x 10 25kg incline bench machine
3 x 10 30kg bench press machine

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

3 x 10 40kg lats pulldown close grip
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell shoulder press
3 x 10 12kg rolling kettlebell shrugs
tried shoulders going in opposite circles

10 60cm box step ups, alternate legs

chicken dhansak, sag aloo, pulao rice
lager and wine
13 st 7

Friday, 13 October 2017

35438,11,87789

6:30 am morning Bikram with Shona Langridge

keema peas, corn, cape gooseberry and rice
cider and wine
13 st 3

Thursday, 12 October 2017

54459797958

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

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 10kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

15 left leg, 15 right leg scrunchies
10 60cm box step ups, alternate legs

jerk chicken, rice 'n peas
cider and wine
13 st 5

Wednesday, 11 October 2017

78?0799758

30 mins recline bike level 20

quesadilla
lamb, green bean and squash Thai red curry with rice

lager and wine
13 st 7

Tuesday, 10 October 2017

563-26,10,9955,10

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

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

3 x 10 40kg lats pulldown close grip handle
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 4kg l/r kettlebell shoulder press
3 x 10 8kg l/r kettlebell bottoms-up press

pork burritos
wine
13 st 5

Monday, 9 October 2017

7?-107,11,9647

30 mins recline bike level 20
bacon roll
cream of celery soup with an egg, olive and sundried tomato roll
lager and wine
13 st 7 (on the home scales which I frankly don't believe any more)

Sunday, 8 October 2017

1?-107,13,6?677

Hot yoga at Elite Fitness in Cardiff. The instructor was called Jiva. It was some sort of Vinyasa flow style.

pancakes
penne and ragout
stout and wine
13 st 1 (in Nuffield when I got back to London)

Saturday, 7 October 2017

?4-708,11,6,10,758

legs and arms then off early doors down the M4

Friday, 6 October 2017

54549,11,88678

6:30 am morning Bikram with Shona Langridge

Ploughman's sub
chickpea and cabbage curry with chips

lager and wine
13 st 5

Thursday, 5 October 2017

3473?,11,99746

30 mins recline bike level 20
resting shoulder; last day I hope

Sainsbury triple classic sarnie pack
turkey, squash and green bean red Thai curry with rice

perry and wine
13 st 3

Wednesday, 4 October 2017

64829,10,11,12,555

30 mins recline bike level 20
resting shoulder
3 x 10 scrunchies (machine elevated on bench)

2 bananas
Turkish meal at the Istanbul Meze Mangal with Jane and Ben for his birthday

lager and wine
13 st 6

Tuesday, 3 October 2017

76?15,12,12,12,549

30 mins recline bike level 20
resting shoulder

10 scrunchies
2 bananas

cream of celery and squash soup with turkey, tomato, mayo and JC's relish in crusty bread

lager and wine
13 st 7

Monday, 2 October 2017

56549,12,10,11,458

30 mins recline bike level 20
resting shoulder

turkey roast dinner
lager and wine

13 st 5

Sunday, 1 October 2017

42365,10,8,10,357

30 mins recline bike level 20
resting shoulder

bacon and green bean oriental noodle soup
lager and wine
13 st 4

Saturday, 30 September 2017

44154,12,79477

30 mins recline bike level 20
resting shoulder

bacon and squash risotto with crunchy bread
lager and wine
13 st 4

Friday, 29 September 2017

25654,11,11,8469

30 mins recline bike level 20
resting shoulder

bacon and fish pie with crusty bread
cider and wine

13 st 2

Thursday, 28 September 2017

75956,10,9,12,767

30 mins recline bike level 20

sub 2 minute 500m rowing machine

no hanging as left shoulder still hurting

chinese pork and spring onions with egg, pea and mushroom fried rice
wine
13 st 7

Wednesday, 27 September 2017

71?56,10,10,11,344

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

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

3 x 10 15kg barbell curls
3 x 10 8kg simultaneous l/r dumbbell curls

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs
protecting left shoulder throughout

orange
bacon, egg, chips, mushrooms, black pudding and toms

wine
13 st 7

Monday, 25 September 2017

53?53,10,10,?665

30 mins recline bike level 20

sausages, mash, pea and onion gravy
lager and wine
13 st 5

63?55,11,10,7546

Just festered all day yesterday on the couch watching telly and drinking wine. Very unlike me as a rule.

duck and cucumber in a bechamel sauce with pasta
wine
13 st 6

Sunday, 24 September 2017

?4635,11,8937?

8:30 am 60 minutes Bikram with Marylou McDonnell

roast duck and spud dinner
cider and wine
no scales.

Saturday, 23 September 2017

64625,10,79764

My right glute is fine now, but I tweaked my left shoulder bench pressing.

15 left, 15 right one leg scrunchies

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

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

3 x 10 25kg shoulder press machine
3 x 10 5kg l/r vertical dumbell shoulder press
3 x 10 16kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

frittata in crunchy bread
duck and broccoli in oyster sauce with pea and egg fried rice

lager and wine
13 st 6

Friday, 22 September 2017

36783,11,98745

6:30 am morning Bikram with Eugene Sabala

veg soup with an omelette in crusty bread
wine
13 st 3

Thursday, 21 September 2017

66555,10,12,10435

30 mins recline bike level 20
supported hang spine decompression
sub 2 minute 500m rowing machine

quesadilla
banana
broccoli, cheese and olive omelette with beans and crusty bread
lager and wine

13 st 6

Wednesday, 20 September 2017

2644398,11,456

back rather than legs as my right glute seems to be strained

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

3 x 10 40kg pulley
30 20kg abdominal crunch machine
3 x 10 16kg kettlebell overhead triceps extension

3 x 10 20kg triceps pushdowns
3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar (full ROM)

supported hang spine decompression

orange and banana
corned beef, kale and tomato pasta
wine

13 st 2 (6 lbs less than yeterday, yeh right)

Tuesday, 19 September 2017

81420889756

30 mins recline bike level 20
supported hanging and swinging
sub 2 minute 500m rowing machine

corned beef hash and fried egg with brown sauce
lager and wine
13 st 8