10 653

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg assist dips
3 x 10 simultaneous l/r 12kg Arnold presses
30 hyperextensions
3 x 10 bench sit ups
3 x 10 45kg pulley
3 x 10 40kg lats pulldowns
L

bacon and tomato sarnie
orange
steak, chips, mushrooms, pepper sauce

lager and wine
13 st 10