867

3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar
3 x 10 12kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

ham sandwich
apple
corned beef hash and sweetcorn

lager
13 st 8