13 on the nose

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg pushdowns
3 x 10 30kg front squats
3 x 10 50kg bench

standing stretches

protein shake
grapes
cottage pie

3 Stellas
13 st 0 last year 13 st 13