3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
10 40kg, 10 45kg, 10 50kg press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 20kg curl machine
3 x 10 l/r 12kg dumbell curls
3 x 10 20kg barbell curls
Hanging Scapula Retraction
no hands up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose touching alternate feet to the floor behind head 10 times
back bend
orange and carrot juice
lamb and asparagus pasta
Guinness and wine
12 st 8
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