5788

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 12kg dumbell shoulder presses
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 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

back bend over exercise ball
bow pose


chicken, mayo, sweet chili sandwich
tangerine
chicken in tomato and onion sauce with pasta

Guinness and lager
13 st 5