5,4,2,14

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 20kg barbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

chicken, mayo, tomato and basil roll

orange

crisps

sausage and chips

crisps

wine

13 st 5