Any old iron

3 x 10 20kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 50kg bench
3 x 10 40 kg pulley
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel, forward bend easy pose
shoulder stand/ back roll thing adjusted to hit abs.

smoothie
chicken and bacon sarnie

prawn and bacon jambalaya

lager and red

13 st 4 last year 13 st 6