5328

3 x 10 50kg wide grip pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg 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
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

l/r half bow pose

cheese roast red pepper sandwich

2 tangerines

jerk pork with rice 'n peas

lager

13 st 5