Two's Up

3 x 10 10kg overhead squats
3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 40kg pulley
3 x 10 50kg bench
3 x 10 20kg military press

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

40k ride with Andy

chicken and chips
chicken and noodles

roast chicken dinner

red wine
13 st 8 last year 13 st 6