4177

3 x 10 15kg strict bilateral cable crossovers
3 x 10 55kg lat pull downs
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12 kg dumbbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

carrot soup

cheese/onion/mayo sandwich

2 clementines

corned beef hash and sweetcorn

wine

13 st 4