4677

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 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 55kg vertical traction machine

bow pose

ham sandwich
tangerine
chicken and mushroom pasta

lager and wine
13 st 4