Gym

cbf'd, but figured a bit was better than none.
gym:
10,10,8,6,6,6265kg incline benchpress
7,6,6@25kg@arm 15deg incline dumbellpress interlaced with
10@10kg,10*2@8kg@arm standing shoulder raise
8*3@17.5kg@side standing dumbell side crunch (little sore next day, not heaps, should quickly work up to 15 then increase wieght)