half empty

3 x 10 30kg front squats
3 x 10 50kg bench

3 x 10 captains chair

3 x 10 hyperextensions with 8kg medicine ball

3 x 10 10kg dumbell curls

3 x 10 18kg dumbell pullover-extensions

standing stretches, and half spinal twists

mezze/tapas of my own design
hula hoops

1 red
12 st 9 last year 13st 9