weds 7/01
ill cut the food bit out as pretty much same and will inform of any change

gym
delts and traps
dubell press 12,10,8,6
side raise dumbell 12,10,10,10
bent over raise 12,10,10,10
front raise with plate 10,10,10
shrugs 10,10,10,8

that was it as chatting more than training so time run out