morning back stretches
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar (full range of motion, strict form)
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 15kg press behind neck
10 35kg, 10 45kg, 10 55kg vertical traction machine
all day breakfast sarnie
banana
chicken and aunergine red Thai curry and rice
wine
13 st 11
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