15 min run from garage to gym
30 secs hang
15 mins recline bike hills 11
Quad-Psoas Stretches2mins kneeling
protein shake with milk and banana
BLT baguette
onion bhaji, chicken dhansak, sag aloo, pulao rice
1 each Heineken Export, Stella, Cobra, Oranjeboom
13 st 7 (last year 12 st 12)
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