technique

3 x 10 50kg bench
3 x 10 50kg back squats
3 x 10 50kg deadlifts
30 Captains Chairs
3 x 10 seated simultaneous l/r 10kg Arnold dumbell presses
3 x 10 preacher curls 12.5kg on each end of plastic sleeved bar


standing bow, lunge, assisted wide angle forward seated bend

tuna and cucumber sarnie
keema, gobi, bhindi

1 Stella, 2 whites
13 st 3 last year 13 st 5