3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 60kg deadlifts
30 Captains chairs
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 hyperextensions
downward dog, squat, kneel, camel
shoulder stand/ back roll thing of my own design.
ham salad sarnie
prawn and bacon jambalaya
dry weetabix
1 lager, 1 red
13 st 5 last year 13 st 7
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