66,-1,10

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

new upright hip openers

ham and mustard sandwich
orange
carrot and corainder soup, naan and chicken wings

wine
13 st 6