-140-77,11,?227

2x 10 40kg bench press machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine legs in new position

3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers

3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 l/r 14kg preacher dumbell curls
3 x 10 l/r 12kg concentration curls

unassisted hang concentrating on shoulder ROM

no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
twists on power plate
10 swamp box jumps
sitting and up from 20cm box

rail leg stretches (nose to knee)
back bend

fruit and veg juice
Spicy Beef and Kimchi Stew over rice

lager and wine
12 st 13