4 -4 5

3 x 10 50kg bench
3 x 10 10kg overhead squat
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns

ham sarnie
bolognaise & garlic bread

lager and wine
13 st 4