five to five

3 x 10 30kg strict incline bench
3 x 10 40kg bench
3 x 10 20kg assist dips
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 ez bar curls 10kg on each end of plastic sleeved bar
2 x 10 hyperextensions with 20 kg plate; 1 x 10 bodyweight hyper extension.

standing stretches
half spinal twist

tuna and cucumber sandwich
tuna steak and sweet potato chips


lager and wine
13 st 1, last year 13 st 6, year before that 13 st 11