5?1,11

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 8kg dumbell shoulder presses
3 x 10 8kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs

l/r freestanding Benny squat hip opener to cross standing bow transition (nearly fell over)

Spanish tortilla with salami

pear

pork chops, potato wedges, salad

wine

13 st 5