10 10 3 -1

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 25kg military press
3 x 10 45kg lats pulldown
30 hyperextnesions
3 x 10 exercise ball sit ups
back bridge over exercise ball
R

ploughman's sarnie

lamb, mash, peas, gravy

wine

13 st 1o