twisted

10 x 40kg, 50kg, 60kg bench press
30 Captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls

3 x 10 40kg front squats

3 x 20 ez bar curls: 10 kg on each end of the plastic sleeved bar

standing stretches, plus half spinal twist

tuna salad
12st 13 last year 13st 10