3 x 10 (l/r) 16kg kettlebell snatch
3 x 10 hanging knee raises (pronated grip)
3 x 10 30kg cable pullovers
3 x 10 12.5kg cable crossovers
3 x 10 10kg (simultaneous l/r) cable curls
3 x 10 ez-bar preacher curls 10kg on each end of the metal sleeved bar
floor stretches
muesli with yogurt
cyclone
fish and aubergine Thai red curry with rice
1 red with chorizo
13 st 3 (last year 13 st 3)
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