getting a grip

managed Siddhasana (backside on cushion) 5 mins each side

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg face pulls

Note to self: slow, controlled "perfect" technique should translate to more muscle stimulation with less joint stress.

Taking it easy on front squats after a month off since hurting my back. With any luck the Bikram spine strengthening sequence will help there as well.

tuna salad baguette

bangers, mash, peas, onion gravy

penguin bar

wine

13 7 (13 8, 13 8)