-10

Workout

• 3 x 10 bench presses 2.5kg each end of bar
• 3 x 10 preacher curls: 2.5kg each end of bar
• 3 x 10 shoulder presses : 10kg
• 3 x 10 standing cable crunches: 25kg, 20kg, 15kg
• New Malden Diagnostic Centre rehab exercises

Drinks

• Laxido 03:30, 07:30, 11:30, 15:30
• Red wine @ Canedo: Wales v Portugal
• 1 Stella @ Standard: Ireland v Tonga

Food

• Plumbs, mixed nuts, Greek yoghurt, honey

Weight

• 10 st 4 lightest ever