3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 40kg incline press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 20kg curl machine
3 x 10 20kg barbell curls
3 x 10 1/r 25kg cable curls
1 min 20kg assisted static hang
power plate stretches
(seated twists, forward fold, squat)
rail leg stretches
didn't fancy Swamp box jumps
Chicken, colcannon, onion gravy and cauliflower cheese
wine and stout
13 st 2
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