jambalaya lord

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 simultaneous l/r 10kg Arnold dumbell presses

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

ham salad sarnie
chicken and chorizo brown rice jambalaya

2 whites
13 st 6 last year 13 6