Monday 31 December 2018

421-11,12,?832?

30 mins recline bike level 25

chicken and veg byriani with beetroot and cauli bhajis
quesadilla

wine
13 st 4

Sunday 30 December 2018

12323,11,9757,12

1 hour Bikram with Shona Langridge at half past eight
It is darn near impossible with a bruised lat muscle.

chicken and veg byriani with beetroot and cauli bhajis
lager and wine
13 st 1

Saturday 29 December 2018

13422,12,13,857,10

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

30 scrunches elevated

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

3 x 10 30kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps pushdowns
had to take it very easy as I have hurt my mid right latissimus dorsi

keema cottage pie with Indian veg snacks
lager and wine
13 st 1

Friday 28 December 2018

02203,13,13,?1?,10

30 mins recline bike level 25

cottage pie and beans
wine
13 st 0

Thursday 27 December 2018

215,3,14,9227

Boxing Day off the gym and also off my head

food and drink supplied by party 
13 st 2

Wednesday 26 December 2018

?4?3????4?

Christmas dinner at Anne-Marie's
wine
day off
no scales 

Tuesday 25 December 2018

14???,10,922?7

10 20kg, 30kg 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine

3 x 10 30kg pull down machine
3 x 10 hyperextensions
3 x 10 40kg high pull machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 20kg kettlebell shrugs

keema veg and rice
wine
13 st 1

Monday 24 December 2018

1?74?,11,5158

A day off what with Christmas one thing and another

lentil. lamb and med veg thing with chips
wine
13 st 1


Sunday 23 December 2018

1?36??5159

8:30 am 1 hour Bikram with Shona Langridge

lamb, spuds, veg
wine
13 st 1

Saturday 22 December 2018

2267??5159

30 mins recline bike level 25

apple
pork casserole and mashed spuds
lager and wine
13 st 2

Friday 21 December 2018

14660,10,9519

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

30 scrunches elevated

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

3 x 10 50kg triceps machine
30 10kg high cable curls
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns

chicken pot pie and rice
wine
13 st 1

Thursday 20 December 2018

22?40,10,94208

30 mins recline bike level 25

chicken pot pie and rice
lager and wine
13 st 2

Wednesday 19 December 2018

?6?40894106

Up early to go to Warwickshire and then West Mercia Police, then back to Cardiff visit mum and dad and to sort out the Bronwydd Avenue broadband, hence no time for exercise.

chicken,veg, and cashew fried rice with John.
wine with John
no scales on tour

Tuesday 18 December 2018

?3343,10,74106

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

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

lager and wine
chicken and veg fried rice
no scales before an early morning departure

Monday 17 December 2018

143-23972124

Yet another day off.

Sunday roast at the Hendrie's
lager and wine
13 st 1

Sunday 16 December 2018

13-222772(-1)48

8:30 am 1 hour Bikram with Shona Langridge

If I wake up and decide not to go to yoga because it is freezing and I am nursing a gentleman's head from last night's part but I still turn up, does that count as will power or lack of will power?

chicken and veg dhansak with rice
lager and wine
13 st 1

Saturday 15 December 2018

11642,11,65139

Had a day off due to laziness and the Tighten Up Christmas do.

restaurant Christmas meal
lager and wine
13 st 1

Friday 14 December 2018

01734886549

7 am morning one hour Bikram with a tape of Raj as the teacher was sick

chicken casserole and a baguette
lager and wine
13 st 0

Thursday 13 December 2018

23464,10,8437,10

30 mins recline bike level 25

set meal at Wahaca
cider and lager
13 st 2

Wednesday 12 December 2018

-432142,10,93248

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

15 left leg, 15 right scrunches elevated

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

pasta bake
bacon and preserved Italian veg baguete
wine
12 st 10

Tuesday 11 December 2018

161622,10,54328

30 mins recline bike level 25

quorn, chicken, bacon, olive and corn pasta bake
lager and wine
13 st 1

Monday 10 December 2018

16261887436,10

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

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

chicken, veg, lentil and rice casserole
chicken, bacon and olive baguette

lager and wine
13 st 1

Sunday 9 December 2018

24050797444,10

30 mins recline bike level 25

roast chicken and veg
lager and wine
13 st 2

Saturday 8 December 2018

-1206498564,10

a day off from idleness

chicken kiev and veg
lager and wine
12 st 13

Friday 7 December 2018

-13-294964259

7 am morning one hour Bikram with Em Manning

naan, biriani, veg dhal
wine
12 st 13

Thursday 6 December 2018

-141436984177

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

15 leftl leg, 13 right scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

apple
fish and cabbage byriani with veg bhajis and pakoras etc.

lager and wine
12 st 13

Wednesday 5 December 2018

001455983067

30 mins recline bike level 25
(out of sequence)

fish and cabbage byriani
wine
13 st 0

Tuesday 4 December 2018

26?347,11,81359

Couldn't be bothered to work out; third year in a row.

cottage pie

wine
13 st 2

Monday 3 December 2018

18?645,11,54329

30 mins recline bike level 25

fishcakes and beans
lager and wine
13 st 1

Sunday 2 December 2018

12-4855865238

8:30 am 1 hour Bikram with Shona Langridge

Korean food in New Malden
lager and wine with Paul, Hugh and Jason
13 st 1

Saturday 1 December 2018

163775965159

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

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

banana
penne with a tomato, bacon, leek and olive sauce
lager and wine
13 st 1 (Ben told me he weighs 78kg yesterday so I am only 11lb heavier than him)

Friday 30 November 2018

4?3634,10,632,11

30 mins recline bike level 25

quorn, leek, fruit and nut byriani
lager and wine
13 st 4

Thursday 29 November 2018

246914,10,7526,11

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

banana
veg soup and a bacon and tomato baguette
wine
13 st 2

Wednesday 28 November 2018

066?15,10,9526,11

30 mins recline bike level 25

veg soup and a bacon and tomato baguette
wine
13 st 0

Tuesday 27 November 2018

266?15,10,9526,11

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

3 x 10 40kg upper back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausages, sweet potato fries and red pepper sauce
wine
13 st 2

Monday 26 November 2018

-262613,10,83379

A day off after driving back from Cardiff

left over jambalaya pimped with mushrooms and tomatoes
lager and wine
12 st 2

Sunday 25 November 2018

??4446993459

8:30am Hotpod Flow in Cardiff with Rae Dwyer

Linda McCartney veggie (cardboard) burger with a fried egg
hot dog at the Wales South Africa game
Jambalaya

too much and too varied booze to catalogue
noooooo scales on tour

Saturday 24 November 2018

?54517,10,73519

30 mins recline bike level 25

no food or booze diary and no scales on tour

Friday 23 November 2018

153646895337

Didn't manage to rouse myself for early morning yoga.

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

left over byriani
pasta with chicken, olives and dried tomatoes in a white sauce
wine
13 st 1

Thursday 22 November 2018

-251?36,7,11,5446

30 mins recline bike level 25

apple
fish and 'slaw
wine
12 st 12

Wednesday 21 November 2018

155?54993348

Yet another day off.

chicken and veg byriani
wine
13 st 1

Tuesday 20 November 2018

243667,10,74369

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

3 x 10 40kg uppe back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

2 tangerines
liver and bacon in gravy with chips
wine
13 st 2

Monday 19 November 2018

03353588418,10

Didn't get to the gym before Ben's rugby so thrown a day off by life.

beef and veg pie
lager and wine
13 st 0

Sunday 18 November 2018

-2?6747,12,8646,10

8:30 am 1 hour Bikram with Em Manning

fish, chips and 'slaw
lager and wine
12 st 12

Saturday 17 November 2018

125047,12,76436

30 mins recline bike level 11

clementines
chicken pot pie
lager and wine
13 st 1

Friday 16 November 2018

-2831?7,12,76436

7 am morning one hour Bikram with Serena Sabala

chicken and veg fried rice
lager and wine
12 st 12

Thursday 15 November 2018

-5653?7884368

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated


3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 ez-bar preacher curls 5kg on each end of bar

turkey cottage pie and beans
lager and wine
12 st 9 (first time since July 2016)

Wednesday 14 November 2018

-253363,10,54575

30 mins recline bike level 25

2 tangerines
turkey cottage pie and beans
wine
12 st 12

Tuesday 13 November 2018

053-107,10,54677

Thrown a day off by life due to meetings in town.

sausage meat and sweet pepper sauce with penne
wine
13 st 0

Monday 12 November 2018

1?1-346,10,84488

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 30kg T-bar row

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 30kg lats pull downs

2 x 15 on leg scrunches

3 x 10 20kg shoulder press machine
3 x 10 27kg simultaneous Arnold curls
3 x 10 24kg kettlebell shrugs

sausage, mash and mixed veg
lager and wine
13 st 1


Sunday 11 November 2018

??2346,10,84488

Thrown a day off by life after leaving early to drive to Cardiff for the Australia game.

hot and sour soup,
Singapore rice
lager and wine

no scales on tour

Saturday 10 November 2018

152-239,10,7556,10

30 mins recline bike level 25
oops that should have been weights

persimmon  and lentil soup with an egg mayo roll
lager and wine
13 st 1

Friday 9 November 2018

-250074,10,87575

7 am morning one hour Bikram with Serena Sabala

banana
tofu Singapore noodles
wine
12 st 12

Thursday 8 November 2018

240169,10,7556,10

30 mins recline bike level 25

banana
cheese and veg frittata with chips and barbecue sauce
wine
13 st 2

Wednesday 7 November 2018

345-53598477?

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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
2 x 15 l/r one leg scrunches

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

banana
tofu, fruit and nut byriani
lager and wine
13 st 3

Tuesday 6 November 2018

255-428,11,77368

Was going to go to the gym after work but I got a call from Kevin who was back from Hong Kong for a flying visit to London so I went for a couple of pints with him as well.

Two days off in a row! The decadence of it all.

lager and wine
borscht and a ploughman's sarnie
13 st 2

Monday 5 November 2018

355-414,12,65788

Ben couldn't be bothered with rugby and I couldn't be bothered with exercise.

lager and wine
chicken. mayo and salad roll
13 st 3

Sunday 4 November 2018

375-677,10,5566,10

8:30 am 1 hour Bikram with Serena Sabala

banana
chicken with kale and leak colcannon

lager and wine
13 st 3

Saturday 3 November 2018

051-234985477

Thrown a day off by life.

creamed salmon and kale with pasta
lager and wine
13 st 0

Friday 2 November 2018

274646876779

7 am morning one hour Bikram with Serena Sabala

chicken and veg biryani
wine
13 st 2

Thursday 1 November 2018

35502,10,85588

30 mins recline bike level 25

roast chicken, spuds, mixed veg
lager and wine
13 st 3

Wednesday 31 October 2018

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

Tuesday 30 October 2018

175172?776,10,7

30 mins recline bike level 25

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

Monday 29 October 2018

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

Sunday 28 October 2018

?7?1558967?5

Hotpod Flow in Cardiff with Aaron Cousins

lasagne
wine
no scales on tour

Saturday 27 October 2018

?8552877766

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

No nuffink on tour

Friday 26 October 2018

-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

Thursday 25 October 2018

275-236,11,89565

30 mins recline bike level 25

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

Wednesday 24 October 2018

-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

Tuesday 23 October 2018

368368969778

30 mins recline bike level 25

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

Monday 22 October 2018

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

Sunday 21 October 2018

565266988778

Couldn't be bothered training

lager and wine
corned beef hash
13 st 5

Saturday 20 October 2018

23543879987

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

Friday 19 October 2018

-273246998884

7 am morning one hour Bikram with Serena Sabala

paella
wine
12 st 12

Thursday 18 October 2018

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

Wednesday 17 October 2018

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

Tuesday 16 October 2018

090-138,10,9684

30 mins recline bike level 25

veg soup and tuna roll
lager and wine
13 st 0

Monday 15 October 2018

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

Sunday 14 October 2018

675536?76687

30 mins recline bike level 25

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

Saturday 13 October 2018

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

Friday 12 October 2018

454459797958

30 mins recline bike level 25

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

Thursday 11 October 2018

078?0799758

Couldn't get going so thrown a day off by life.

turkey and radicchio bolognaise
chickpea and tuna curry rice
wine
13 st 0

Wednesday 10 October 2018

2563-26,10,9955,10

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
30 20kg core machine

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

apple
turkey and radicchio bolognaise with garlic bread
lager and wine
13 st 2

Tuesday 9 October 2018

37?-107,11,9647

30 mins recline bike level 25

cassoulet and garlic bread
lager and wine
13 st 3

Monday 8 October 2018

31?-107,13,6?677

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 pecs machine
30 20kg core machine

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

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

confit duck, chips and peas
lager and wine
13 st 3

Sunday 7 October 2018

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

10am Hot yoga with Gemma at Elite Fitness Cardiff

cassoulet
lager and Wine
no scales on tour

Saturday 6 October 2018

?54549,11,88678

Driving to Cardiff via Portishead so thrown a day off by life.

No scales on tour etc.....

Friday 5 October 2018

03473?,11,99746

30 mins recline bike level 20

tuna and veg pasta
lager and wine
13 st 0

Thursday 4 October 2018

164829,10,11,12,555

30 mins recline bike level 25

steak, chips, mushroom demi glace cream sauce
lager and wine
13 st 1

Wednesday 3 October 2018

476?15,12,12,12,549

3 x 10 squat rack, 20kg plate each end of the bar (why haven't I done this before?)
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
30 20kg core machine

3 x 10 10kg high cable curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps pressdown

dinner at the Charles Holden
lager and wine
13 st 4

Tuesday 2 October 2018

156549,12,10,11,458

30 mins recline bike level 25

prawn, olive and pea pasta
lager and wine
13 st 1

Monday 1 October 2018

442365,10,8,10,357

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

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 hyperextensions

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

bananas
lunch at Wahace
chicken, colcannon, gravy

lager and wine
13 st 4

Sunday 30 September 2018

044154,12,79477

8:30 am 1 hour Bikram with Serena Sabala

roast chicken, roast spuds, peas and gravy
lager and wine
13 st 0

Saturday 29 September 2018

325654,11,11,8469

30 mins recline bike level 25

tuna salad baguette and borscht
lager and wine
13 st 3

Friday 28 September 2018

175956,10,9,12,767

7 am morning one hour Bikram with Serena Sabala

peanuts
egg, lentils, veg, rice
cider and wine
13 st 1

Thursday 27 September 2018

271?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 20kg triceps pressdown
3 x 10 10kg high cable curls

3 x 10 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns
15l, 15r scrunchies

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

cottage pie
wine
13 st 2

Wednesday 26 September 2018

353?53,10,10,?665

Meetings around lunchtime meant I didn't get to the gym. so thrown a day off by life. (I've been this morning for what it is worth but that is a matter for tomorrow's entry.)

penne and bolognaise
wine
13 st 3

Tuesday 25 September 2018

463?55,11,10,7546

30 mins recline bike level 25

leftover "John's slow cooker pork, peppers and beans with my Mexican rice" for lunch
fish pie
wine
13 st 4

Monday 24 September 2018

4?4635,11,8937?

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

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 upper back machine - didn't notice the weight

3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press

apple
John's slow cooker pork, peppers and beans with my Mexican rice
lager and wine
13 st 4

Sunday 23 September 2018

?64625,10,79764

Hotpod Flow in Cardiff with Aaron Cousins

beef beef bourguignon and mashed spuds
lager and wine
no scales on tour

Saturday 22 September 2018

336783,11,98745

Thrown a day off by life and driving to Cardiff to see mum and dad.

Friday 21 September 2018

366555,10,12,10435

7 am morning one hour Bikram with Serena Sabala

fish and chips with roast tomatoes and tartare sauce
wine
13 st 3

Thursday 20 September 2018

32644398,11,456

30 mins recline bike level 25

apple
chicken and green bean curry with fried rice
wine
13 st 3

Wednesday 19 September 2018

581420889756

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

3 x 10 scrunchies (machine elevated on bench)
3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps push downs
3 x 10 20kg barbell curls
3 x 10 12kg l/r concentration curls

2 apples
coq au vin and garlic bread
wine
13 st 5

Tuesday 18 September 2018

8832634,11,96557

30 mins recline bike level 25

apple and banana
lasagne and salad
lager and wine
13 st 8

Monday 17 September 2018

6737318,10,8446

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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
30 20kg core machine

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

bacon, egg, chips and beans
lager and wine
13 st 6

Sunday 16 September 2018

?67534,10,99966

Hotpod Flow in Cardiff with Aaron Cousins
coq au vin with baguette
more wine than you can shake a stick at
no scales on tour

Saturday 15 September 2018

?56554,11,99767

30 mins recline bike level 25

no nothing on tour

Friday 14 September 2018

353783,11,10,12,847

6:30 am morning Bikram with Serena Sabala

liver and bacon with colcannon
wine and lager
13 st 3

Thursday 13 September 2018

321?8099,12,?36

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 30kg triceps push downs
3 x 10 10kg high cable curls

apple and banana
chicken and green bean curry, watermelon and chick pea curry, pulao rice
wine
13 st 3

Wednesday 12 September 2018

447?5-1,11,11,11,746

30 mins recline bike level 25

apple
watermelon and chick pea curry with rice
lager and wine
13 st 4

Tuesday 11 September 2018

64?440,11,11,9558

3 x 10 12.5kg cable crossovers
3 x 10 40kg pecs machine
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
30 20kg abdominal crunch machine

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

apple
corned beef hash, baked beans, fried egg
wine
13 st 6

Monday 10 September 2018

44?271,11,8,11,788

30 mins recline bike level 25

corned beef hash
lager and wine
13 st 4

Sunday 9 September 2018

?72272,11,10,9556

8:30 am 1 hour Bikram with Shona Langridge

pasty
lamb and veg pilaf
wine
no scales on tour

Saturday 8 September 2018

345363,11,12,11,855

30 mins recline bike level 25

apple

sweetcorn and squash soup with egg and spinach mayo in good bread
lager and wine
13 st 3

Friday 7 September 2018

364340,11,10,9845

6:30 am morning Bikram with Serena Sabala

chicken mayo baguette
wine
13 st 3

Thursday 6 September 2018

642050,10,10,13,937

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 10kg dumbbell preacher curls

apple
roast chicken and butternut squash
wine
13 st 6

Wednesday 5 September 2018

562410,2,10,12,10,665

30 mins recline bike level 25

apple
seared lamb, wilted rosemary spinach, white bean puree
wine
13 st 5

Tuesday 4 September 2018

5504538,10,9775

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

3 x 10 24kg kettlebell shrugs
3 x 10 24kg kettlebell shrugs
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

apple
cheese omelette, chips, salad and tuong ot xa
lager and wine
13 st 5

Monday 3 September 2018

6?2261,11,10,10,7??

30 mins recline bike level 25

gammon and green bean thao curry with rice
lager and wine
13 st 6

Sunday 2 September 2018

642065,10,10,975

8:30 am 1 hour Bikram with Shona Langridge

gammon and sweetcorn fritters
lager and wine
13 st 6

Saturday 1 September 2018

62186,9,13,11,-?5

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps push downs
3 x 10 20kg barbell curls

grapes
borscht and rye bread
cider and wine
13 st 6

Friday 31 August 2018

660445,9,13,11,666

6:30 am morning Bikram with Serena Sabala

borscht and rye bread
stout and wine
13 st 6

Thursday 30 August 2018

764?45,11,12,11,765

30 mins recline bike level 25

sausage salad roll
banana
sausage casserole
wine
13 st 7

Wednesday 29 August 2018

751?64,11,?,13,10,53

3 x 10 30g bench machine
3 x 10 30kg pecs machine

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
30 20kg abdominal crunch machine

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

3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns
2 x 15 ex bar preacher curls 5kg each end

sausage chips and beans
lager and wine
13 st 7


Tuesday 28 August 2018

754575,10,?,10,865

30 mins recline bike level 25

apple
burger with Greek salad
lager and wine
13 st 7

Monday 27 August 2018

6?4284,9?,11,10,74

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

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 10 24kg kettlebell shrugs
3 x 10 17.5kg military press

apple
chicken tikka and spuds on skewers with guac
lager and wine

Sunday 26 August 2018

7?1074,10,11,11,964

8:30 am 1 hour Bikram with Shona Langridge
veg and pork fried rice
steak, mushrooms, spinach and chips
lager and wine
13 st 7

Saturday 25 August 2018

570396,12,9,11,35

30 mins recline bike level 25

apple
Vietnamese tacos
lager and wine
13 st 5

Friday 24 August 2018

570172,10,10,12,?65

6:30 am morning Bikram with Serena Sabala
I felt terrible

veg dhansak and pulao rice
lager, cider and wine
13 st 5

Thursday 23 August 2018

5511758,10,13,?35

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns

30 20kg abdominal crunch machine
30 20kg barbell curls
3 x 10 10kg high cable curls

pork, lentils, veg, rice
wine
13 st 5

Wednesday 22 August 2018

741245,12,11,12,?52

Yet another day off. I need to tale myself in hand.

cheese and tomato omelette and chips
lager and wine
13 st 7

Tuesday 21 August 2018

553363,11,8,11,625

30 mins recline bike level 25

2 apples
sausages
13 st 5

Monday 20 August 2018

4434469,10,11,714

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

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

3 x 10 hyperextensions
30 20kg cable core machine

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

coq au vin with rice
cheese burger
lager
13 st 4

Sunday 19 August 2018

?40250,10,11,11,642

Yoga at Elite Fitness in Cardiff. Same instructor as last time but didn't catch his name.

sausage and green veg with pasta
wine
no scales on tour

Saturday 18 August 2018

6424-328,11,12,325

Thrown a day off by life as I had to drive to Cardiff via Portishead,.

Friday 17 August 2018

641234,12,11,12,533

6:30 am morning Bikram with Serena Sabala

salmon fishcakes, poached egg, green beans and tomatoes
wine
13 st 6

Thursday 16 August 2018

561?349,11,13,863

Thrown a day off by life; Warwickshire in the morning and then technical problems in the afternoon, and engagements in the evening

salmon fishcake
lager and wine
13 st 5

Wednesday 15 August 2018

864?-14,11,11,11,572

30 mins recline bike level 25

prawn and blistered grren beans in oyster sauce with fried rice
wine
13 st 8

Tuesday 14 August 2018

88?23098,11,633

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

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 25kg triceps push downs
3 x 10 30kg cable pulldowns

30 20kg abdominal crunch machine
30 12.5kg barbell curls
3 x 10 10kg high cable curls

cod, tomato and olives on a bed of lentils with feta rolls
lager and wine
13 st 8

Monday 13 August 2018

84?215,12,9,10,852

Back from holiday
13 st 8
cycling and canoeing when away

Saturday 4 August 2018

?-2?323,11,14,11,??3

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 1okg high cable curls

Off to Bergerac for a week this morning. Driving via Eurotunnel. I hope to get a good bit of cycling in but will be maintaining radio silence here until I am back.

Friday 3 August 2018

041063,10,14,?5?3

6:30 am morning Bikram with Stephanie Bohr

2 cheese burgers
wine
13 st 0

Thursday 2 August 2018

4-22??81,13,????-1

30 mins recline bike level 25

apple
gammon, chips and melon salsa

lager and wine

Wednesday 1 August 2018

501?74,10,??70

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

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

3 x 10 35kg lats pulldowns
30 20kg abdominal crunch machine

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

bolognaise (beef, mushroom, courgette) and pasta
watermelon, spud, carrot and cucumber curry and rice

wine
13 st 5

Tuesday 31 July 2018

461186,10,10,8,10,?3

30 mins recline bike level 25

bolognaise (beef, mushroom, courgette) and pasta
lager and wine
13 st 4

Monday 30 July 2018

243264,11,12,87?

Couldn't be bothered so thrown a day off by life

salmon fishcakes
wine
13 st 2

411281,12,14,8,10,?

8:30 am 1 hour Bikram with Raj Sharma

borscht and bacon roll
lager and wine
13 st 4

Saturday 28 July 2018

?2282?,13,8723

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 1okg high cable curls

apple
bolognaise and garlic bread
cider and wine
left scales in office where I had been weighing parcels.

Friday 27 July 2018

312186?,13,8733

6:30 am morning Bikram with Claire Cooper

borscht and a bolognaise wrap
cider and stout
13 st 3

Thursday 26 July 2018

734186?,12,8632

30 mins recline bike level 25

raspberries and apple
borscht and bacon salad roll
wine
13 st 7

Wednesday 25 July 2018

455184?,10,9632

3 x 10 12.5kg cable crossovers
3 x 10 30kg bench
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
30 20kg abdominal crunch machine

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

Spanish tortilla with beans and sausages
lager and wine
13 st 4

Tuesday 24 July 2018

35243?,12,11,633

30 mins recline bike level 25

lager and wine
crusty bread with cheese, sun dried toms, olives and gherkins
13 st 3

Monday 23 July 2018

65?093?,15,11,731

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez bar preacher curls 8.75kg each end of bar

chicken pasta wrap
lager and wine
13 st 6

Sunday 22 July 2018

762049,8,14,773

8:30 am 1 hour Bikram with Shona Langridge

banana
chicken in tomato sauce with pasta
lager and wine
13 st 7

Saturday 21 July 2018

342049,8,14,773

30 mins recline bike level 25

veg Thai curry and noodles
lager and wine
13 t 3

Friday 20 July 2018

22-2?86,11,14,673

6:30 am morning Bikram with Serena Sabala

Thai prawn and veg curry with rice
wine
13 st 2

Thursday 19 July 2018

354?676,10,12,753?

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
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
30 20kg abdominal crunch machine

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

banana
corned beef hash and egg
wine
13 st 3

Wednesday 18 July 2018

2612798,12,8741

30 mins recline bike level 25

apple
burrito and roast green beans
wine
13 st 2

Tuesday 17 July 2018

4634678,13,964-2

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 25kg cable curls

cheese and spring onion omelette, chips and peas
lager and wine
13 st 4

Monday 16 July 2018

211-1778,14,9,55-1

30 mins recline bike level 25

chicken, rice and veg
lager and wine
13 st 2

Sunday 15 July 2018

??3-1778,14,9,55-1

Elite fitness yoga with a bloke instructor I hadn't seen before.

No scales, no diary.

Saturday 14 July 2018

4330889,15,10,35-3

Game of Throne a day off by life

Friday 13 July 2018

54-1-1679,15,10,47-2

Threwn* a day off by life

* portmanteau word comprised of thrown and strewn.

Thursday 12 July 2018

5231468,15,935-1

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 30kg pecs machine
3 x 10 30kg bench machine

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

chicken, peppers and rice
chicken stew and bread
apple

lager and wine
13 st 5

Wednesday 11 July 2018

6523468,15,935-1

30 mins recline bike level 25

apple
oven baked pork chops, spuds, broad beans, spring onions and peas
wine
13 st 6

Tuesday 10 July 2018

772178,11,12,844-2

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez 25kg barbell curls

duck, peppers, and greens in oyster sauce with veg fried rice
cider and wine
13 st 7

Monday 9 July 2018

650-129,10,12,96?-1

30 mins recline bike level 25

cheeseburger and chips
lager and wine
13 st 6

Sunday 8 July 2018

750-157,11,14,8751

8:30 am 1 hour Bikram with Shona Langridge

paella
lager and wine

13 st 7

Saturday 7 July 2018

?4-129?12,13,883-2

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

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

apple and banana

whatever I ate and drank last night and whatever I weigh this morning.

I queued this up to publish at 8 in the morning yesterday afternoon, what with John up in London and Egland in the World Cup et.

Friday 6 July 2018

76016?10,13,11,74-2

6:30 am morning Bikram with Serena Sabala

pulled pork slice
cottage pie

lager and wine
13 st 7

Thursday 5 July 2018

740181,12,14,974-2

30 mins recline bike level 25

two bananas
burger with salad
apple

wine
13 st 7

Wednesday 4 July 2018

742093,10,14,684-3

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
10 15kg, 10 20kg, 10 25kg triceps push downs
3 x 10 ez bar preacher curls 10kg each end of bar

lamb and greens curry with chips
lager and wine

13 st 7

Tuesday 3 July 2018

7?1-344?,12,874-3

30 mins recline bike level 25

lamb and greens curry with rice
lager and wine
13 st 7

Monday 2 July 2018

94-50212,14,9470

A day off

lamb shank and colcannon
lager and wine
13 st 9

Sunday 1 July 2018

73-2-343,12,14,9470

8:30 am 1 hour Bikram with Serena Sabala

apple
chicken, spuds, carrots, gravy.
lager and wine
13 st 7

Saturday 30 June 2018

73?-383,10,13,700

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

3 x 10 hyperextensions

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

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

single arm bridge back bends

apple and banana
celery soup and Asian inspired chicken and salad roll

lager and wine
13 st 13

Friday 29 June 2018

730242,11,15,9721

6:30 am morning Bikram with Serena Sabala

BLTs
Bolognaise and pasta

lager and wine
13 st 7

Thursday 28 June 2018

532032,11,16,?27-1

30 mins recline bike level 25

I need to get some weights in, but at least I got back to the gym

beef and onion slice
lamb chop, chips, prawns, sweetcorn and cheesy chips

wine
13 st 5

Wednesday 27 June 2018

672041,11,15,7530

Yet another day off

bolognaise and chips
wine
13 st 6


Tuesday 26 June 2018

68?063,12,14,842-1

A day off what with the heat and so forth

bolognaise and garlic bread
wine
13 st 6

Monday 25 June 2018

78?063,12,14,842-1

30 mins recline bike level 25

creamed veg soup with a smoked salmon and horseradish roll

lager and wine
13 st 7

Sunday 24 June 2018

6?-2074,11,14,885-1

8:30 am 1 hour Bikram with Serena Sabala

chicken, spud and veg casserole
lager and wine
13 st 6

Saturday 23 June 2018

560-172?13,10,10,3-1

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 push downs
3 x 10 20kg barbell curls

orange
chicken and veg casserole with dumplings
lager and wine
13 st 5

Friday 22 June 2018

5-1-152,10,13,10,10,3-1

6:30 am morning Bikram with Serena Sabala

orange
chicken, mushroom and broad bean risotto
apple
lager and wine
13 st 5

Thursday 21 June 2018

60-134,11,12,10,10,3-1

Yet another day off, though I was back in yoga at 6:30 this morning.

courgette, chicken and cherry tom pasta
cider and wine

13 st 6

Wednesday 20 June 2018

31-136,11,13,9,10,0-2

30 mins recline bike level 25

apple
broad bean and cheese omelette and chips
lager and wine

13 st 3

Tuesday 19 June 2018

6-2-116,11,?7810

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
30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers

3 x 10 20kg shoulder press machine
3 x 10 24kg kettlebell shrugs
3 x 10 9kg simultaneous Arnold press

ramen noodle bowl
lager and wine
13 at 6

Monday 18 June 2018

87-2-213,11,?9631

Didn't get myself together to do any workout.

Father's day dinner in Frankie and Benny's.

lager and wine
13 st 8

Sunday 17 June 2018

43-2-414,10,11,8532

30 mins recline bike level 25 (Out of sequence)

veg and pork kitchari

Guinness
13 st 4

Saturday 16 June 2018

66-1-126,10,14,8542

Thrown a day off by life.

Friday 15 June 2018

6-2-1-13,13,12,10,664

30 mins recline bike level 25

Thursday 14 June 2018

63-1-313,10,12,11,741

3 x 10 150kg leg press
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 35kg leg adductor 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 push downs
3 x 10 ez bar preacher curls 10kg each end of bar

blueberry and banana bread
asparagus and shiitake mushroom omelette with chips

lager and wine
13 st 6

Wednesday 13 June 2018

76-10-21,10,13,8743

30 mins recline bike level 25

blueberry and banana bread
veg soup and garlic bread

wine
13 st 7

Tuesday 12 June 2018

57-10059,15,10,682

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

3 x 10 30kg incline bench machine
3 x 10 40kg bench machine
30 20kg abdominal crunch machine
3 x 10 12.5kg cable crossovers machine

3 x 10 24kg kettlebell shrugs
3 x 10 hyperextensions
3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press

banana
bolognaise and garlic bread
wine
13 st 5

Monday 11 June 2018

75-32-2-310,14,10,653

Thrown a day off by life as John came back in the car to London with me. (I had my kettlebell but circs conspired against.)

Chinese takeaway
lager and wine
13 st 7

Sunday 10 June 2018

?4-32-42,11,14,8750

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

?5-10-468,15,10,853

30 mins recline bike level 25
No scales on tour

Friday 8 June 2018

75-10-468,15,10,853

6:30 am morning Bikram with Serena Sabala

asparagus, ham and cheese omelette with chips
wine
13 st 7

Thursday 7 June 2018

73-11-549,14,10,851

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
15L, 15R scrunches

3 x 10 7kg l/r simultaneous dumbbell triceps extensions
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps cable pullover
3 x 10 ez bar preacher curls 8.75kg each end of bar

banana
pork pie
beef and veg pasta bake

lager and wine
13 st 7

Wednesday 6 June 2018

63-20-149,14,10,853

1 min Curve 10km/hr

29 mins recline bike level 25

gammon and ham roll with vegetable soup
wine

13 st 6

Tuesday 5 June 2018

79?1-249,14,11,856

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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

apple
fishcakes with a bacon and tomato sauce

lager and wine
13 st 7

Monday 4 June 2018

6???-239,11,976?

30 mins recline bike level 25

cheese burger
Irish Stew

lager and wine
13 st 6

Sunday 3 June 2018

1?-3-3-14,10,11,9,12,8?

8:30 am 1 hour Bikram with Shona Langridge

carrot, spud and salmon fishcakes with baked beans and poached egg
balsamic strawberry and brie wrap

lager and wine
13 st 1

Saturday 2 June 2018

78-42048,11,11,77?

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 ez bar preacher curls 10kg each end of bar

apple
bacon and greens

lager and wine
13 st 7

Friday 1 June 2018

69-60?18,11,12,10,3?

30 mins recline bike level 25

apple
pasta and Bologna
balsamic strawberries with brie

wine
13 st 6

Thursday 31 May 2018

18-2148,14,977?

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

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine
3 x 10 hyperextensions

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

3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

pasty
beef in oyster sauce with veg fried rice

wine
13 st 1

Wednesday 30 May 2018

60-5-1029,12,9752

Another day off due to sloth.

cottage pie
cider, lager and wine
13 st 6

Tuesday 29 May 2018

66-42-109,10,9762

Bank holiday: exercise holiday

crab and green bean pasta
wine
13 st 6

Monday 28 May 2018

66-6103,10,10,10,874

3 min Curve
27 mins recline bike level 25

beef and courgette risotto
lager and wine

13 st 6

Sunday 27 May 2018

69-300?10,14,9,11,?0

8:30 am 1 hour Bikram with Shona Langridge

beef hash
lager and wine
13 st 6

Saturday 26 May 2018

86,-12,5-1?9,14,9,11,0

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 17.5kg barbell curls

melon and bacon wrap
bacon, beef and veg fried rice

lager and wine
13 st 8

Friday 25 May 2018

62-53-2-38,10,11,9?3

6:30 am morning Bikram with Shona Langridge

banana
crab, green bean and pesto pasta
wine
13 st 6

Thursday 24 May 2018

78-405-46,11,12,7?

3 min Curve
26 mins recline bike level 25

banana
Irish stew

lager
13 st 7

Wednesday 23 May 2018

68-800-37,14,15,960

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench machine
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
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

banana
sausage, red pepper and greens in oyster sauce with egg fried rice
lager and wine
13 st 6

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

62-62116,12,9762

Another day off

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

Saturday 21 April 2018

-13-70-134,11,12,66?

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 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps press downs
3 x 10 12kg concentration curls

pear
chicken and cabbage curry with chips

lager and wine
12 at 13

Friday 20 April 2018

-23-712168,11,4?8

6:30 am morning Bikram with Serena Sabala

tuna, sweetcorn and mayo wrap
lager and wine

12 st 12

Thursday 19 April 2018

04-6-5-206,11,11,37,11

Chalk up a day of rest - the third in eight days! - I just couldn't be bothered.

Kitchari (Rice and Lentils)
pear
calamari then calzone at Corleone; Ollie's birthday

lager and wine
13 st 0

Wednesday 18 April 2018

38-6-5-206,11,11,37,11

30 mins recline bike level 25

orange and pear
cream of onion soup and a crusty tuna, sweetcorn, siracha-mayo roll
wine
13 st 3

Tuesday 17 April 2018

-19-6-1018,11,?34,12

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 press machine
3 x 10 30kg pecs machine
30 20kg abdominal crunch machine


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

pear and orange
chicken and cabbage curry with wild garlic dhal and broad bean rice
wine
12 st 13

Monday 16 April 2018

3?-80-4487,10,45?

No kettlebell in the car so thrown a day off by life. (I remembered it is currently weighting down the floor to ceiling speed ball in Ben's room.)

sausage casserole with colcannon

cider, lager and wine
13 st 3

Sunday 15 April 2018

?7-9-2-1358835?

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

Saturday 14 April 2018

? 5-1-5-398,12,56,12

8:30 am i hour Bikram with Serena Sabala

Neither scales nor yet food and booze diary at Bronwydd.

Friday 13 April 2018

48-9-2-1-229,11,12,57,11

6:30 am morning Bikram with Stephanie Bohr including useful adjustments

orange
broad bean, mushroom, wild garlic and prawn rissotto

lager and wine
13 st 4

Thursday 12 April 2018

49-8-20-1,11,11,11,56,11

Didn't get the gym yesterday and probably won't on Sunday.

spuds, cabbage and lamb
lager and wine
13 st 4

Wednesday 11 April 2018

47-7-21-1,10,8914,9

30 mins recline bike level 25

banana
shepherd's pie
wine
13 st 4

Tuesday 10 April 2018

2?-30-6-2?,11,11,259

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 50kg triceps machine

3 x 10 35kg leg adductor machine
3 x 10 20kg curl machine
3 x 10 scrunches on elevated bench

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20g triceps press downs
30 ez bar preacher curls 5kg each end of metal bar

apple and pear
lamb, spud and cabbage stew
lager and wine
13 st 2

Monday 9 April 2018

26-3-31-3?9,10,54,12

30 mins recline bike level 25

pork and 'slaw roll
roast pork Sunday dinner

lager and wine
13 st 2

Sunday 8 April 2018

271-3-1?8,11,??4,11

8:30 am i hour Bikram with Serena Sabala

sausage roll
pork and slaw baguette
lager and wine
13 st 2

Saturday 7 April 2018

460?-4?79?04,12

3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 10kg cable crossovers (different machine to usual, posts closer together)
30 20kg abdominal crunch 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 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

apple and banana
pork, chips and cauli cheese
lager and wine
13 st 4

Friday 6 April 2018

16-140-77,11,?227

6:30 am morning Bikram with Stephanie Bohr

bacon roll
chicken casserole, cauli cheese and roast spuds

wine
13 st 1

Thursday 5 April 2018

5015-4-10,59?22,10

30 mins recline bike level 25
chicken casserole abd mashed spuds
lager and wine
13 st 5

Wednesday 4 April 2018

26?-1-1-859?227

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 9g l/r dumbbell triceps extension
15l/14r one leg scrunches
3 x 10 9kg simultaneous l/r dumbbell curls

3 x 10 20g triceps pressdowns
30 ez bar preacher curls 5kg each end of metal bar

apple
shakshuka and crusty bread
wine
13 st 2

Tuesday 3 April 2018

16?-17-3689359

It was a Bank Holiday yesterday. I had a day off as well.

sausage and bean roll
kale and onion omelette
wine
13 st 1

Monday 2 April 2018

020-27-2998719

8:30 am 60 minutes Bikram with Harriet McAfferty

sausage and veg casserole with bread
wine
13 st 0

Sunday 1 April 2018

150-27-2998719

30 mins recline bike level 25

chicken and veg casserole with crusty bread
pear
wine and lager
13 st 1

Saturday 31 March 2018

17107-367,10,34,11

10 am Bikram with Harriet McAfferty (sub for Raj Sharma)

corned beef hash with a fried egg
pear

lager and wine
13 st 1

Friday 30 March 2018

-37-2-14-578916,11

6:30 am morning Bikram with Stephanie Bohr

leftover mushroom and sausage meat bolognaise with pasta
TRICOLORE then RISOTTO DI MARE at Corleone with Ben
late night bacon roll

cider and wine
12 st 11

Thursday 29 March 2018

06-1-13-29,11,826,12

3 x 10 12.5kg cable crossovers
3 x 10 40g bench
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 40kg lats pulldown close grip
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

apple and pear
chicken and veg casserole with spud and kale colcannon

wine
13 st 0

Wednesday 28 March 2018

07-3-3608,10,916,11

30 mins recline bike level 25

chicken and veg casserole with crusty bread
wine

13 st 0

Tuesday 27 March 2018

66-1-25099,10,13,12

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 9g l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20g triceps pressdowns
3 x 10 20kg barbell curls
squat stretches

mushroom and sausage meat bolognaise with pasta
lager and wine

13 st 6!

Monday 26 March 2018

3?-3-38-35,10,715,10

Thrown a day off by life

sausage, bean and pineapple casserole with bread
lager and wine
13 st 3

Sunday 25 March 2018

2?-1-15058715,13

8:30 am 60 minutes Bikram with Shona Langridge.

sweet and sour pork with noodles
lager and wine
13 st 2

Saturday 24 March 2018

-23-323-2?9936,15

30 mins recline bike level 25

cheeseburger and chips
lager and wine
12 st 12

Friday 23 March 2018

-250-25-2?9936,15

6:30 am morning Bikram with Shona Langridge

Hawaiian pizza of my own design and on top of hand made dough
wine

12 st 12

Thursday 22 March 2018

-13-15-2?9936,15

30 mins recline bike level 25

Thai red pork, pineapple, carrot curry with rice
cider and wine

12 st 13

Wednesday 21 March 2018

06-3507,10,938,13

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

30 20kg abdominal crunch machine

10 20kg pulley
10 25kg pulley
10 30kg pulley

3 x 10 hyperextensions
3 x 10 seated row back machine

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

squat stretches

leftover rice, pork, carrots and leek
pork, cabbage, carrot and tomato pasta

wine
13 st 0

Tuesday 20 March 2018

17-116-469?-13,13

30 mins recline bike level 25

rice, pork, carrots and leek
lager and wine
13 st 1

Monday 19 March 2018

16-318-469?-13,13

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 7g l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pressdowns
3 x 10 ez-bar preacher curls 5kg each end of metal bar
squat stretches

roast pork Sunday dinner
lager and wine
13 st 1

Sunday 18 March 2018

-28-136388?-15,16

8:30 am 60 minutes Bikram with Shona Langridge.

beef and veg stew with colcannon
Guinness and wine

12 st 12

Saturday 17 March 2018

-15-2142,10,10,?-14,13

30 mins recline bike level 25

chicken, bean and pineapple quesadilla
Thai red pork, pineapple and butternut squash curry with noodles

lager and wine
12 st 13

Friday 16 March 2018

-19-2106-158?04,17

6:30 am morning Bikram with Shona Langridge
Bizarrely, the two things I couldn't do with my bad shoulder were sit ups and lying down on my front with my head turned to the right. Everything else seemed about the same as usual. I see I was also managing a shoulder injury this time last year.

butternut squash with chicken, cheese and beans
sweet potato and red onion bhajis
quesadilla
lager and wine
12 st 13

Thursday 15 March 2018

-2712606,10,?31,16

I woke up with what feels like a trapped nerve in my right shoulder which I protected in the light routine below. I am also due in hot yoga tomorrow. Maybe that will help.

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

30 20kg abdominal crunch 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 10kg shoulder press machine
30 20kg abdominal crunch machine

3 x 5kg simultaneous shoulder presses
3 x 10 20kg kettlebell shrugs

Thai red pork, pineapple and butternut squash curry with chips and crushed nuts
wine
12 st 12

Wednesday 14 March 2018

18-22?-246??2,16

30 mins recline bike level 25

tuna, sweetcorn and tomato quesadilla
chicken, bean and veg casserole with crusty bread

lager and wine
13 st 1

Tuesday 13 March 2018

-140??-367??3,16

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

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

3 x 10 20kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pressdowns
3 x 10 20kg curls

pulled pork, pineapple and guacamole quesadilla
tuna and sweetcorn pasta

wine
12 st 13

Monday 12 March 2018

460??-188804?

30 mins recline bike level 25

Thai lamb, aubergine, mushroom and greens curry with fruit and nut couscous
lager and wine
13 st 4

Sunday 11 March 2018

??1??-210,7814?

10 am yoga at Elite Fitness with Rae Dwyer (v good.)

lasagne at Caroline's
lager and wine
no scales on tour

Saturday 10 March 2018

??0???598-35

Thrown a day off by life and no scales, food or booze diary on tour.

Not the most fascinating post ever, what?

Friday 9 March 2018

2?-2??-279604?

6:30 am morning Bikram with Shona Langridge

veg soup and croutons
Thai lamb, aubergine and greens curry with chips
wine
13 st 2

Thursday 8 March 2018

4?-2??-279604?

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40g 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

cheese and salad roll
duck pate and salad roll with veg soup

wine
13 st 4

Wednesday 7 March 2018

4?4??-279604?

30 mins recline bike level 25
I wanted to go higher but level 25 is the max it seems

bacon, tomato, onion, celery and cucumber pasta salad
onion bhaji then chicken dhansak and peas pilau rice at the Spice of Raj

lager
13 st 4

Tuesday 6 March 2018

3?-1?5079831?

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 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 30kg triceps pressdowns
3 x 10 10kg curls
duck walk progressions

pineapple, tomato, celery, cucumber, nut and raisin rice salad
taco stack and chips

lager and wine
13 st 3

Monday 5 March 2018

2??04-2895-3??

30 mins recline bike level 25

Thai lamb, aubergine and greens curry with rice

lager and wine
13 st 2

Sunday 4 March 2018

0?0-1709,10,6-2??

8:30 am 60 minutes Bikram with Shona Langridge.

Thai lamb, aubergine and greens curry with noodles
lager and wine
13 st 0

Saturday 3 March 2018

23016-1896-3?

3 x 10 scrunches (machine elevated on bench)

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 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
3 x 9kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs/weighted carry combo

deep squat stretches

2 bananas
seafood and seaweed risotto
lager and wine

13 st 2

Friday 2 March 2018

061-44-2978-518

6:30 am morning Bikram with Shona Langridge

apple and banana
sunchoke and cime di rapa soup with garlic bread

wine
13 st 0

Thursday 1 March 2018

362021?,10,4-458

30 mins recline bike level 24

apple and banana
poultry bánh mì

wine
13 st 3

Wednesday 28 February 2018

131052??5-46,12

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 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 ez-bar preacher curls 10 kg each end of metal bar
duck walk progressions

Clementine, apple, banana
roast chicken, spuds, carrot, leek and broccoli rabe

wine
13 st 1

Tuesday 27 February 2018

06-2-1625?6-48,12

30 mins recline bike level 23

2 clementines
chicken, veg and Jerusalem artichoke casserole with crusty bread

lager and wine
13 st 0

Monday 26 February 2018

4630628?6-6,11,13

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 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 10 20kg kettlebell shrugs/weighted carry combo
3 x 10 4kg l/r kettlebell bottoms-up press

bear crawl

cottage pie
lager and wine

13 st 4

Sunday 25 February 2018

17-1-1618?6-6,11,13

Took a day off as my brother John was up visiting.

beef stew and crusty bread
lager and wine
13 st 1

Saturday 24 February 2018

370-322,10,?6-4,10?

30 mins recline bike level 22

apple and Clementine
burritos

lager and wine
13 st 3

Friday 23 February 2018

460060,10,?8-46?

6:30 am morning Bikram with Shona Langridge

veg soup and a bacon roll
wine
13 st 4

Thursday 22 February 2018

444-25-29?6-65?

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 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r ez-bat preacher curls 10og each end of metal bar
duck walk progressions

apple and Clementine
pork and broccoli in oyster sauce with noodles

wine
13 st 4

Wednesday 21 February 2018

36-25-29?6-65?

30 mins recline bike level 22

apple and Clementine
hot Spanish omelette, sausage meat and spinach wrap

wine
13 st 3

Tuesday 20 February 2018

57-4609?6-65,11

3 x 10 40kg lats pulldown close grip

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

3 x 10 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausage meat and spinach wrap
stout and wine
13 st 5

Monday 19 February 2018

3-1071?87-36,13

Thrown a day off by life.

Sunday 18 February 2018

3?2-140?679-3,11

30 mins recline bike level 22

bacon chips and beans
lager and wine

13 st 3

Saturday 17 February 2018

?3-2452?7?68?

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 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r 12kg dumbbell preacher curls
duck walk progressions

prawn sarnie
pasty

Guiness
no scales in Sherwood Forest

Friday 16 February 2018

372-2?1?86?7,12

30 mins recline bike level 22

veg samosa, rice and chicken at West Dean
soup and sarnie

wine
13 st 3

Thursday 15 February 2018

070?31?86?7,11

John Clemens' funeral; thrown a day off by death?

burger
veg soup with an egg and avocado sarnie

lager and wine
13 st 0

Wednesday 14 February 2018

05-1?64?86-7,10,10

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40g 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

duck walk progressions

tuna, bean, and avocado quesadilla
wine

13 st 0

Tuesday 13 February 2018

36-5185?54-64,11

15 mins recline bike level 21
15 mins level 21

53.9 sec 250m rowing

apple and orange
veg and gammon fried rice
wine

13 st 3

Monday 12 February 2018

17-4-252?76-46,11

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 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r 12kg dumbbell preacher curls
duck walk progressions

beef stew with colcannon
win2
13 st 1

Sunday 11 February 2018

2?-3-455367-49,10

8:30 am 60 minutes Bikram with Shona Langridge.

pulled pork and 'slaw rolls
lager and wine
13 st 2

Saturday 10 February 2018

43-2353975-579

30 mins recline bike level 21

tuna and cauliflower pasta bake
lager and wine
13 st 4


Friday 9 February 2018

2?0-154,10,77-55

6:30 am morning Bikram with Shona Langridge

chilli 'n chips
wine
13 st 2

Thursday 8 February 2018

35106578,10,-48

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 scrunches (machine elevated on bench)
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 16kg kettlebell triceps extensions
30 e-z bar preacher curls 2.5kg on each end
duck walk progressions

olive oil and bread
chilli and rice
lager and wine

13 st 3

Wednesday 7 February 2018

47?0548,10,?-59

30 mins recline bike level 21

relaxed sub 1 minute 250m row

beef, red peeper and black bean chilli with rice
wine
13 st 4

Tuesday 6 February 2018

33?83,10,75-58,11

3 x 10 40g 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 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 8kg l/r kettlebell bottoms-up press
duck walk progressions
3 x 10 12.5kg cable crossovers

sweet potato soup with pulled pork, BBQ sauce and coleslaw in crusty bread
lager and wine
13 st 3


Monday 5 February 2018

24023945-38,13

30 mins recline bike level 21

relaxed sub 1 minute 250m row

pulled pork in baked sweet spuds with rice and peas
wine
13 st 2

Sunday 4 February 2018

?5094467-18,13

Drove down to Cardiff with Ben for the Wales Scotland game first thing, so thrown a day off by life.

pizza
lager
no scales on tour

Saturday 3 February 2018

28244546-4,10,14

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 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pushdowns
3 x 10 20kg barbell curls
30 scrunches

hoisin duck wrap
pizza

wine
13 st 2

Friday 2 February 2018

39-174646-4,10

6:30 am morning Bikram with Eugene Sabala

tuna, spinach and sweetcorn pasta with a bread roll
wine

13 st 3

Thursday 1 February 2018

37-144777-59,13

30 mins recline bike level 21

relaxed sub 1 minute 250m row

apples
moussaka and a bread roll

wine
13 st 3

Wednesday 31 January 2018

18206877-5,10,13

3 x 10 12.5kg cable crossovers

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

3 x 10 20kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunches (machine elevated on bench)

3 x 10 30kg pecs machine
3 x 10 35kg bench machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
deep static squat

apple and banana
tuna, spinach and sweetcorn pasta with a bread roll

stout and wine
13 st 1

Tuesday 30 January 2018

47-115,11,85-5,10,13

30 mins recline bike level 21

apple and banana
moussaka

wine
13 st 4

Monday 29 January 2018

46-135965-5914

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 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pushdowns
3 x 10 20kg barbell curls

15 l 15 r one leg scrunches
duck walk progressions

bacon and cheese roll
chicken and veg casserole

lager and wine
13 st 4

Sunday 28 January 2018

?7-155757-37

Hot Yoga w/Bethan Elite fitness Cardiff

Dinner round Caroline's
wine

Saturday 27 January 2018

?6156766-28

Didn't manage to get anything done before I had to head off down the M4.

Friday 26 January 2018

4516878-3,11

6:30 am morning Bikram with Shona Langridge

chicken and veg casserole
wine

13 st 4

Thursday 25 January 2018

55-136878-3,11

30 mins recline bike level 21

broccoli and beef pasta bake
lager and wine
13 st 5

Wednesday 24 January 2018

2320357850,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

2 home made cheese burgers with spring onions and preserved carrots
glass of wine
13 st 2

Tuesday 23 January 2018

74-1256987-28

A day off

jambalaya and bread
lager and wine
13 st 7

Monday 22 January 2018

051147,11,66,-1,10

30 mins recline bike level 21

roast beef Sunday dinner
lager and wine
13 st

Sunday 21 January 2018

763265964,-1,11

8:30 am 60 minutes Bikram with Shona Langridge.

oysters
sappho meze bar
lager, stout and wine
13 st 7

Saturday 20 January 2018

55-14459551,10

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

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 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 10kg on e-z bar

duck walk progressions

lager and wine
13 st 5

Friday 19 January 2018

45317384408

6:30 am morning Bikram with Shona Langridge

carnitas, spud and courgette hash with a fried egg and salsa
wine
13 st 4

Thursday 18 January 2018

7723548660,10

20 mins recline bike level 20
10 mins level 21

52.8 sec 250m rowing

apple and clementine
fish pie

wine
13 st 7

Wednesday 17 January 2018

46?2369860,11

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg 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 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
carnitas caldo with a quesidilla

lager and wine
13 st 4

Tuesday 16 January 2018

47?447,12,861,13

30 mins recline bike level 20

53.4 sec 250m rowing

cheese, carnitas, black bean, apple and carrot salad wrap
broccoli pasta bake

lager and wine
13 st 4

Monday 15 January 2018

67-35389680,10(16!)

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

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 20kg cable triceps pushdowns
3 x 10 20kg preacher curls 20kg on e-z bar

bacon roll
dirty burger and fries

Stella and wine
13 st 6

Sunday 14 January 2018

44-2549,10,731,10

8:30 am 60 minutes Bikram with Shona Langridge. I was useless after yesterday. The effect of one day's sloth is astounding.

courgette, black bean and carnitas enchilada
lager and wine

13st 4


Saturday 13 January 2018

53144,10,96358

Didn't do anything.

kale dhal and rice

wine
13 st 5



Friday 12 January 2018

47-161,11,11,6618

6:30 am morning Bikram with Shona Langridge

lamb and greens pasta bake
wine
13 st 4


Thursday 11 January 2018

56143,10,10,6,229

30 mins recline bike level 20

53.4 sec 250m rowing

lamb, kale, chickpea burrito
orange
greens pasta bake

wine
13 st 5

Wednesday 10 January 2018

45-2409,11,632,10

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 12.5kg cable crossovers (on one leg)
3 x 10 35kg bench machine

3 x 10 25kg incline press machine
3 x 10 20kg shoulder press machine
10 left leg, 10 right, ten both legs scrunches

3 x 19kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions

apple and orange
Irish Stew and crusty bread

wine
13 st 4

Tuesday 9 January 2018

-15040,10,11,7429

30 mins recline bike level 20

52.8 sec 250m rowing

lamb, kale, chickpea and rice concoction
wine and bourbon
12 st 13

Monday 8 January 2018

10559,11,7429

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

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 20kg cable triceps pulldowns
3 x 10 20kg barbell curls

chicken, spud and sprout roast dinner
lager and wine

13 st 1

Sunday 7 January 2018

3032,10,12,441,10

Summoned to the pub so thrown a day off by life

chicken casserole and crusty bread
lager and wine
13 st 3

Saturday 6 January 2018

11438,12,542,14

30 mins recline bike level 20

54.0 sec 250m rowing

creamy chicken and mushroom pasta
lager and wine
13 st 1

Friday 5 January 2018

-1202,7,10,652,11

6pm 1 hour Bikram with Raj

chicken tortilla soup
wine
12 st 13

Thursday 4 January 2018

0052,11,13,6?0,10

3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 50kg bench
3 x 10 25kg incline 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
3 x 10 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 10kg simultaneous Arnold press
duck walk

spud, egg, onion, tomato, chilli, chorizo and corn burrito of my own design
wine
13 st 0

Wednesday 3 January 2018

513,11,?5?1,11

30 mins recline bike level 20

52.0 sec 250m rowing

Clementines
Spanish omelette with sweetcorn and chorizo in a wrap

Stout and wine
13 st 5

Tuesday 2 January 2018

2423,12,?5?2,10

Took New Year's Day off

Korean egg and seaweed roll
Enchiladas with avocado sauce

stout and wine
13 st 2

Monday 1 January 2018

5-245,10,?6?5,14

9:30 am 1 hour Bikram with Raj

13 st 5