-1-25099,10,13,12

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

hang concentrating on shoulder ROM

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
3 x 10 30kg cable pull downs

10 left 10 right one leg, 10 two leg core machine "scrunches"
10 swamp box jumps

no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee

fruit and veg juice
chicken, chorizo, red pepper and broad bean pilaf

wine
12 st 13