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

60-5-1029,12,9752

Another day off due to sloth.

cottage pie
cider, lager and wine
13 st 6

66-42-109,10,9762

Bank holiday: exercise holiday

crab and green bean pasta
wine
13 st 6

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

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

8:30 am 1 hour Bikram with Shona Langridge

beef hash
lager and wine
13 st 6

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

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

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

3 min Curve
26 mins recline bike level 25

banana
Irish stew

lager
13 st 7

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

68-422-17,14,12,873

30 mins recline bike level 25

sausage egg and lettuce in crusty bread
wine
13 st 6

62-62116,12,9762

Another day off

?4-50-2-38,12,8873

Day off

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

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

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

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

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

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

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

10am Hot yoga with Bethan at Elite Fitness Cardiff

still on tour

?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

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

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

30 mins recline bike level 25

soup and bread
oranges
sausage baguette

wine
13 st 7

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

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

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

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

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

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

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

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