1-11,12,?832?

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

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine legs in new position

3 x 10 90kg l/r dumbell triceps extensions
3 x 10 325kg cable triceps extensions with rope

foam roller upper back
power plate stretches

orange and mango juice
gammon, chips and pineapple salsa
wine

13 st 1

323,11,9757,12

30 mins recline bike level 11

static hang
chin to bar hang

duck, pineapple and sweet potato curry with peas pilau rice
wine

13 st 3

422,12,13,857,10

Warm Vinyasa Flow at Bikram Wimbledon

chicken mushroom and bean lasagne
wine

13 st 4

203,13,13,?1?,10

10 am Bikram  Yoga

chicken and mushroom casserole with crusty bread
Guiness and wine

13 st 2

5,3,14,9227

No training on Boxing Day.

?3????4?

Thrown a day off by Santa

???,10,922?7

3 x 10 40kg bench
3 x 10 35kg incline press machine
3 x 10 12.5kg cable crossovers

3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg curl machine

power plate stretches
I did a power plate plank for my abs; that was OK
I tried to do my upper back on it; that was a fiasco

no food or booze diary and no scales in my stocking.

74?,11,5158

30 mins recline bike level 11

static hang
foam roller upper back
power plate stretches

veg dhansak and pulao rice from the Colliers Wood Tandoori
wine

13 st 7

36??5159

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

foam roller upper back
power plate stretches
static hang

pasta with pork and courgette sauce

Guinness and wine
13 st 3

67??5159

30 mins recline bike level 11

foam roller upper back and quadriceps

sausage, leek and apple casserole with mashed spuds
lager and wine

13 st 6

660,10,9519

4pm Bikram Yoga

Burger King Whopper
duck, pineapple and sweet potato curry with noodles
ice cream

Guinness and wine
13 st 6

?40,10,94208

kettlebell back and triceps

steak, broccoli pilaf and blue cheese sauce

lager and wine

no scales on tour

?40894106

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

tuna melt with sun dried tomatoes at lunchtime
no records of food, drink or weight in Cardiff

343,10,74106

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar

foam roller upper back
power plate stretches

M&S veggie feast sarnie
Tighten Up Christmas do at Jamie's Trattoria in Richmond

Stout and wine
13 st 3

3-23972124

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

duck, pineapple and sweet potato curry with rice

wine
13 st 3

-222772(-1)48

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 150kg leg press

3 x 8kg l/r kettlebell bottoms-up press
10 18kg, 10 22kg, 10 28kg dumbbell shrugs

foam roller upper back
power plate stretches

fish and chips
wine

12 st 12 (how?)

642,11,65139

30 mins recline bike level 11

foam roller upper back

carrot and coriander soup with a fried fish sandwich

lager and wine
13 st 6

734886549

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 9kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
3 x 10 30kg triceps rope pulldowns

sweet potato, green bean, sweetcorn and bacon Thai red curry with rice
Guinness and wine

13 st 7

464,10,8437,10

Vinyasa flow at Bikram Wimbledon
man, that was hard

keema veg and naan

Guinness and wine
13 st 4

142,10,93248

30 mins recline bike level 11

lamb chop, mushrooms, chorizo-red pepper-haloumi kebab at Harrison Ovens

wine
13 st 1

622,10,54328

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 40kg press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 1/r 12kg dumbbell preacher curls
3 x 10 30kg cable curls
30 ez-bar preacher curls 7.5kg on each end of the metal bar

orange
menu B at Ding Xiang

wine
13 st 5

61887436,10

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

orange
salmon and veg pasta

wine
13 st 6

50797444,10

3 x 10 40kg leg extension
3 x 10 150kg leg press

3 x 10 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 10 35kg leg adductor machine


15 left 15 right one leg core machine "scrunches"
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

foam roller upper back
power plate stretches

jerk chicken, spud and cabbage soup of my own design
bananas

wine
13 st 5

6498564,10

30 mins recline bike level 11

foam roller upper back
Power Plate stretches

orange
Thai veg, salmon and rice

wine
13 st 6

94964259

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 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
3 x 10 30kg triceps pushdowns

foam roller upper back

coq au vin with a baguette
apple

Guinness and wine
13 st 9

436984177

Bikram Wimbledon Yoga - bought a 30 day unlimited pass to try and get back into it over Christmas and the New Year.

Sir Henry Rawlinson: Do you bhanda locks with me, you rascal?

apple
Irish  stew

Guinness and wine
13 st 4

455983067

30 mins recline bike level 11

foam roller upper back

All the power plates were out of order, suggesting I must try and get some yoga in this weekend.

seafood dhansak and rice
strawberry ice cream

wine
13 st 4

347,11,81359

3 x 10 40kg bench press
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 scrunches

3 x 10 12.5kg cable crossovers
3 x 10 30kg cable curls

foam roller upper back
Power plate stretches

veg lentils with a seafood baguette
wine

13 st 3

645,11,54329

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

apple and banana
veg soup and a loaded pannini
wine

13 st 6

855865238

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

caldo verde, bread and cake

wine
13 st 8

775965159

30 mins recline bike level 11

Power Plate stretches
foam roller upper back

asian noodle, beef, cabbage and carrot soup

lager and wine
13 st 7