1-3-1?8,11,??4,11

hang concentrating on shoulder ROM

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 55kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30kg cable pullover

10 swamp box jumps
10 shin box transitions
yoga candle pose touching alternate feet to the floor 10 times

sitting and up from 20cm box aerobic step on low setting
twists on power plate
no hands up and down drills including the 20cm box for some
rail leg stretches nose on knee
back bend

fruit and veg juice (I have this a lot but often forget to record it)

tuna and sweetcorn in tomato sauce with pasta

wine
13 st 1