29/7/13 bike to mgl, woods
30/7/13 bike to bdx

Weights:
Front raise 6.5 Kg 9x
Side raise 6.5kg 8x
Bicep curl 10Kg 8 ->
Tricep behind head 9 Kg 14 ->
Horizontal row 9 Kg 12x
Bench press 9 Kg 11x ->
Front lift from chest 6.5 Kg 9x
Bench face up side raise 9kg 16
Front stand lift behind head 6.5 Kg 8
Squat 8 Kg 14 ->
Pullups 8