three down

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

messing about with bound half lotus seated
shoulder stretches with rope
standing forward bend

carrot and spinach dhal, chicken tikka mayo and mango chutney roll
apple

chilli and rice

lager and wine

13 st 7 last year 13 st 4