3458

3 x 10 50kg bench
3 x 10 50kg pulley
3 x 10 ez bar preacher skull crushers 12.5kg each end of plastic sleeved bar
3 x 10 30kg triceps push downs
3 x 10 12 kg dumbell shoulder press
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs

plow


corned beef hash and salad
pork chop and veggie rice

lager and wine
13 st