back to the treadmill again, wish i could do my cardio on the beach still :-(
3km on treadmill fast walk at a 9 incline.

seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +20kg
3rd set - 20@fullstack +30kg

dumbell side bends.
warm up - 12@35kg each side
main set - 12@45kg each side

breakfast
protein shake with 500ml
3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in with a cup of tea.

mid morning
200gm ham, 3 slices of wholemeal bread