a dip in form

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

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)

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

chicken and sweet peppers in black bean sauce and fried tice from Lily's Tea House.
chicken and mushrooms in cream sauce

wine
13 st 6 (13 3 13 2)