3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 8kg l/r triceps extensions
3 x 10 20kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 20kg barbell curls
new upright hip openers
tuna in bread roll
apple
corned beef hash
wine
13 st 6
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