-3-455367-49,10

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
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 1/r 12kg concentration curls
3 x 10 20kg barbell curls

10 Swamp box jumps (my mojo is back)
1 min 25kg assisted static hang

power plate stretches
(seated twists, forward fold, squat)
1 left, 1 right TRX assisted pistol squat

apple, carrot, tomato, coriander and ginger juice
chicken, gauc, veg, chilli sauce and tortillas and cheese - you get the idea

wine
12 st 11