same old song

3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 50kg bench
3 x 10 30kg overhead cable pulls

standing bows
lunges
assisted wide angle forward seated bend
half spinal twists

mozzarella, pesto and roast med veg sarnie
chicken, mashed spuds, peas and gravy

1 white
forgot to weigh myself, last year 13 st 6