12,767

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

foam roller on front of legs - certainly hurt after Sunday's exertions


all day breakfast sandwich
pear
pork biriani

wine
13 st 12