day off last year

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg assist chin ups (inside left elbow hurt)
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns

back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists

keema veg

lamb seek chaat

malabar fish curry with lemon rice

lager

13 st 10