7 7 -4 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg Arnold presses
3 x 10 10kg l/r triceps extensions

3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chilli con carne in baked spud

apple

lager and wine

13 st 7