5477

3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg pulley
3 x 10 12kg dumbell shoulder presses
3 x 10 30kg triceps push downs
3 x 10 50kg lats pulldowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

chicken mayo sandwich
carrot batons
salmon and veg dhal curry

wine
13 st 5