684-3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
30 hyperextensions
3 x 10 45kg lats pulldown (with handle)
3 x 10 bench sit ups
R

salmon, new potatoes, peas
melon
asparagus and cheddar risotto (dense but radiant, of my own design)

wine
13 st 6