3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
30 20kg abdominal crunch machine legs in new position
3 x 10 25kg shoulder press machine
3 x 7kg l/r dumbbell bottoms-up press
3 x 10 15kg press from behind neck
Swamp Box jump
power plate stretches
(seated twists, squat, forward fold)
1 min passive hang 15kg assistance
leg stretches
squat to crab-walk transitions
fruit and veg juice
banana
prawn, pulled pork, leek and courgette risotto
lager and wine
13 st 1
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