Friday 11 January 2013

10,10,6,229

3 x 10 150 kg leg press
3 x 10 70kg leg abductor (bad girl) machine
3 x 10 35kg leg adductor (good girl) machine (pin 4)

30 ab wheel rollouts

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 4kg l/r dumbbell shoulder rotation variations
3 x 10 25kg military press

general theme of taking it easy, avoiding bent pulls etc. to protect my bad back

blueberry and banana smoothie
club sandwich
cheese, tuna and veg casserole
sushi
chocolate bars

wine
13 st 10

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