8446

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg press behind neck
3 x 10 30kg rope/cable triceps press downs
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

sauteed beef, mushroom and tomato sarnie
apple
corned beef hash & sweetcorn

wine
13 st 8