8711

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
8 12kg 2 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 25kg overhead cable pulls (dicky back)
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
3 x 10 bench sit ups

Cornish pasty
strawberries
tuna pasta
chocolate croissant

wine
13 st 8