10/7/13 bike to mg woods
11/7/13 swim
12/7/13 bike to mdcp
13/7/13 bike to bdx

15/7/13 bike round bd, kes

Front raise 4.5 Kg 12x
Side raise 4.5kg 10x
Bicep curl 6.5 Kg 13 ->
Tricep behind head 7.5 Kg 15 ->
Horizontal row 7 Kg 10x
Bench press 7 Kg 14x ->
Front lift from chest 5.5 Kg 8x
Bench face up side raise 6 Kg 12x ->
Front stand lift behind head 5 Kg 10
Squat 7 Kg 12 ->
Pullups 8