warm up on rower

shoulder press - 3 x 6kg
shrugs - 3 x 10kg
arnie press - 3 x 6kg
rotator cuff - 3 x 4kg

my usual cardio between sets
10 mins on upright bike with 4 x 30 sec burst at max
10 mins on treadmill, 1.5% gradient, 4mph

Finally worked my abs using swiss ball and medicine ball

Unfortunately I got caught up in other things so my pwo shake and meal were well off! Still trying to get a handle on the eating.

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