downward dog, upward weight

3 x 10 50kg bench

3 x 10 25kg assist dips

3 x 10 40kg pulley

30 Captain's chairs

3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar

downward dog, squat, kneel, camel

easy pose on block working on opening alternate hips

chicken and corn sarnie

ham salad sarnie

chicken, sweet potatoe and pea green thai crry with rice

4 lagers

13 st 7 last year 13 st 4