4 1 8 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 10 kg dumbbell shoulder presses
3 x 10 50kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

ham sandwhich
banana
pasta with chicken, mushrooms and cream

lager and wine
13 st 4