8884

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 20kg press behind neck
3 x 10 25kg cable curls
3 x 10 30kg triceps press down
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 35kg assist pull ups

back bend over exercise ball

bacon roll
stir fry beef with courgette and fried rice

lager and wine
13st 8