Back to basics

3 x 10 hanging knee raises (pronated grip)
3 x 10 80kg deadlifts

3 x 10 50kg seated pulley row

3 x 10 ez-bar preacher curls 11.25kg on each end of the plastic sleeved bar

3 x 10 40kg lats pulldowns

3 x 10 30kg cable pullovers

2 mins guestimate seated forward "trainer lace" bend
2 mins guestimate kneeling

Activa yogurt
cyclone shake
liver, mashed spuds, beans, gravy
yogurt, toast

1 red
13 st 5 (last year 13 st 3)