Back Off

3 x 10 captain's chairs
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 hyperextensions
3 x 10 30kg cable face pulls
3 x 10 40kg lats machine

shoulder stretches

chicken and veg fried rice

coupla glasses of wine

13 st 5 (last year 13 7)