Tuesday, 30 September 2014


10 30kg pulley
10 35kg pulley
10 40kg pulley
gave up with bad back over stretched yesterday
3 x 10 45kg pulldown machine
10 x 40kg, 45kg, 50kg vertical traction machine

30 30kg kneeling cable crunches

3 x 10 30kg triceps cable pushdowns
3 x 10 10kg sitting l/r dumbbell triceps extension
(sitting is harder than standing)
3 x 10 20kg barbell triceps extension

a squatin' kneelin' crouchin' foldin' lungin' op'nin' bendin' session with  frog stand

chicken and salsa wrap
bacon and egg quesadilla

wine and stout
13 st 5

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