3 x 10 15kg press from behind neck
3 x 8kg l/r dumbbell bottoms-up press
3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
1 min passive hang 30kg assistance
10Swamp Box jumps
power plate stretches
(seated twists, squat, forward fold)
leg stretches
carrot, celery, clementine, and tomato juice
Chinese style pork, kale and noodles
Guinness and wine
12 st 13
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