-2142,10,10,?-14,13

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

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

15 left 15 right one leg core machine "scrunches"
swamp box jump
hang concentrating on shoulder ROM

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

fruit and veg juice
veg soup with a chorizo jam and blue cheese panini
cashew nuts

wine
12 st 12