107-367,10,34,11

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 legs in new position

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

hang concentrating on shoulder ROM
10 swamp box jumps

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

pan fried salmon and colcannon
wine and Guinness

13 st 1