11,10,74

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley - wide bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 25kg cable curls
3 x 10 30kg overhead cable pulls
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball


salmon and cumber sarnie
orange
corned beef hash, sweetcorn

wine and lager
13 st 11