7 6 10 7

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

back bend over exercise ball

sausage and mustard sandwich
apple
burger and chips

lager and wine
13 st 7