8778

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 30kg triceps pressdowns
3 x 10 59kg lates pull downs
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs

back bend over exercise ball

chorizo and guacamole sandwich
grapes
dried fruit and nuts
cajun chicken with pasta

wine
13 st 8