8 -5 7

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 40kg pulley (wide handle)
1 x 10, 2 x 7 30kg military press

egg mayo salad sarnie
bacon, veg and leaf risotto

lager and wine
13 st 8