-70-3-658,10,44?

Hanging Scapula Retraction

3 x 10 30kg cable pullover
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 60kg triceps machine

30 20kg abdominal crunch machine legs in new position

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

10 shin box transitions
yoga candle pose touching alternate feet to the floor 10 times
sitting stretches (nose to knee)

sitting and up from 20cm box aerobic step on low setting
back bend

forgot swamp box jumps

fruit and veg juice
banana

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

cheese and chive omelette, oregano roast tomatoes and chips

Guinness and wine
12 st 7