10 60kg, 2 x 20 50kg bench
3 x 10 40kg pulley
shoulder stretch with rope
1 0 x 30kg, 2 x 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
back bridge over exercise ball
yoga sit to shoulder stand to sitting cross legged to rise
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
banana
beef and veg curry
apple
noodles, spinach pork
1 lager, 1 wine
13 st 7 ast year 13 2
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