3 x 10 26kg dumbbell shrugs
10 30kg, 10 40kg, 10 50kg cable triceps pulldowns
3 x 10 40kg lats pulldown
3 x 10 50kg pulley
30 20kg abdominal crunch machine legs in new position
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
passive hang
power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)
Swamp Box jump
Spanish tortilla, chicken, bacon olives and bread
no booze
12 st 13
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