0-15-1986-4??

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine

3 x 10 50kg triceps machine
3 x 10 20kg cable pullover
3 x 10 10kg l/r dumbell triceps extensions

7 on to front, off to side swamp box jumps

various crawls, walks, sitting down without using hands, getting up without using hands etc.

carrot, apple and ginger juice
banana
Stamppot Boerenkool (Icons passim)

Guinness and wine

13 st 0