526 11

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

l/r half bow pose

cheese and pickle sandwich

banana

Thai restaurant meal

lager, wine, brandy

13 st 5