3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 30kg triceps press downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
back bend over exercise ball
apple and onion soup with bacon sandwich
tuna pasta then banana
red thai chicken curry with rice
egg/mayo sarnie
wine
13 st 8
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