3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 12.5 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 30kg triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs
back bend over exercise ball
ham, mustard and tomato sandwich
banana
chicken & pasta
wine
13 st 11
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