3x10 70kg deadlifts
3x10 70kg squats
3x10 40kg incline bench presses
3x10 50kg bent over barbell rows
7-8-8-7 pull ups
3x10 10kg behind shoulder presses
3x10 incline sit ups with twists
5,000m rowing
brief stretch
breakfast: hash browns, bacon and beans
lunch: chicken and roast med veg salad
dinner: keema peas, dhal and rice
booze: 3 Stellas, one red
weight: 86.6kg
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