11 700

3 x 10 10kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 triceps pushdowns
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups
R

tuna melt panini
meatballs and brocolli in tomoato sauce with garlic bread

lager
13 st 11