9845

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 metal sleeved bar
3 x 10 30kg triceps pressdowns
3 x 10 50kg lats pull downs
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bridge over exercise ball

chicken/bacon/mayo sarnie
banana
penne and broccoli

wine
13 st 9