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5 x 5 full chin ups
3 x 10 hanging knee raises (supinated grip)
3 x 10 10kg overhead 16" box squats
1 x 10 30kg, 2 x 10 20kg front 16" box squats (wrist hurt!)
3 x 10 10kg barbell behind neck press
3 x 10 40kg(?) ez bar preacher curls


leg stretches
1 min kneeling
1 min cross legged


cyclone
jerk pork
chicken
egg mayonnaise

1 Stella, 1 white, 1 red
13 st 0 (last year 13 st 0).