halo, halo, halo

3 x 10 hanging knee raises (pronated grip)
3 x 10 80kg squats
3 x 10 hyperextension with 5kg plate
3 x 10 revoultions 16kg kettlebell halos
3 x 10 25kg cable pushdown
3 x 10 10kg on each end of metal sleeved ez bar preacher curls

standing streches

muesli and yogurt
cyclone and apple
take away kebab

5 lagers
13 st 3 (last year 13 st 5)