Antagonistic and Isolated

3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

3 x 10 skull crushers with the same bar as the curls

3 x 10 incline situp/hyerextension supersets

downward dog, squat, kneel, camel

back bridge over exercise ball

15 mins rowing

tuna and cucumber sarnie

chicken, courgette and pea fried rice

choccy biccy

1 lager, 2 whites

13 st 8, last year 13 st 7